LABOR IS OVER, NOW WHAT? Part 3
Supporting Your Body After Birth
Your body has just done something extraordinary. Now it’s time to shift your focus toward healing, rebuilding, and giving yourself grace. While many women are eager to return to their pre-pregnancy weight, healing should come first.
💛 Nurse’s Note
As a doctorate-prepared nurse with years of experience caring for mothers after birth, I want you to hear this clearly: the postpartum season matters.
Your body has stretched, shifted, and worked in remarkable ways. Now it needs gentleness, patience, and time. Healing looks different for every woman and comparing your recovery to someone else’s can create unnecessary pressure.
Some discomfort is expected.
Suffering in silence is not.
Give yourself permission to rest. To ask for help. To prioritize your healing.
Recovery is not a pause in your strength, it is proof of it.
Remember during this time emotions are high and sometimes these emotions may need someone to talk to. Do not be afraid to reach out to someone who is professionally trained to help moms through pregnancy, postpartum, and beyond.
Our community of moms recommend this licensed therapist to be very helpful. Not only professional, but a mom who understands all the emotions. Click the picture for a link directly to reach out for help.
However, every woman’s recovery timeline is different. Try not to measure your progress against anyone else’s
Immediately after delivery, most women lose approximately 12–13 pounds from the combined weight of the baby, placenta, and amniotic fluid. In the weeks that follow, as fluid levels normalize and your body continues adjusting, additional weight loss often occurs naturally.
Nourish Your Body with Intention
Prioritizing your health after delivery is one of the most important steps in recovery. In the weeks that follow, your body naturally sheds additional fluid as hormones begin to regulate.
But here’s the truth: every recovery timeline looks different.
Instead of focusing on “bouncing back,” focus on nourishing forward.
Aim for:
-
Three balanced meals per day
-
One to two healthy snacks
-
Lean protein for tissue repair
-
Whole grains and fiber-rich foods
-
Healthy fats for hormone support
-
Plenty of water
If you are breastfeeding, no special diet is required, just balanced nutrition. The FDA recommends avoiding high-mercury fish such as shark, swordfish, and tilefish, and limiting albacore tuna to 6 ounces per week. Most importantly, do not restrict calories in an effort to lose weight quickly. Your body needs nourishment to heal and sustain energy.
Rest Is Part of Recovery
Sleep may feel impossible, but rest is essential. Your muscles, pelvic floor, and abdominal wall are still healing. Even if you feel eager to resume normal activities prioritize sleep whenever you can. Short periods of rest throughout the day truly matter.
In addition to physical rest, calming your nervous system can support recovery. Try this simple breathing technique:
-
Inhale slowly for 4 seconds
-
Hold for 4 seconds
-
Exhale slowly for 4 seconds
As you breathe, focus on something that brings you joy or gratitude. With each exhale, imagine releasing stress or tension from your body. Practicing this for just 2–3 minutes a few times a day can help regulate stress hormones and promote healing.
Returning to Exercise
Always speak with your healthcare provider before beginning exercise. Start slowly. Walking 20–30 minutes a day is an excellent place to begin.
Abdominal muscles may separate during pregnancy, which you see a visible bulge. There are specific exercises that can help tone those muscles such as deep belly breathing, pelvic tilts, modified side lying leg lifts, and side planks to name a few. These will help rebuild your core muscles. Avoid high-impact movements and focus on targeted core strengthening exercises. Gentle movement can:
-
Improve sleep
-
Boost energy
-
Reduce stress
-
Lower the risk of postpartum depression