As I’m getting ready to bring my second baby into the world, I’ve been reflecting on what I wish I had known the first time around about how to prepare for the fourth trimester (which is classified as the 3 month period after giving birth). So, here are my top 5 tips of things to do, research and organize during the third trimester to make sure you are set up to nurture your postpartum body. I know that each tip is rather large so I will make sure to dive deeper into each topic in a post of its own. Until then, have a read and let me know what you think.
- HORMONES: Learn about hormones and how they affect your body and mental health
This is a big one. As pregnant mamas we learn a lot about how to care for our newborn baby. We go to prenatal classes and read books about newborn habits and needs. But what we forget is that OUR bodies are going to change immensely after our baby has been birthed; and I’m not talking just physically, but hormonally too. With the birth of your placenta your levels of estrogen and progesterone suddenly plummet, then there’s a surge of oxytocin and prolactin, and you will likely feel the effects of your cortisol levels decreasing. So basically you are on a complete hormonal roller coaster for months after giving birth. I suggest taking some time now, before baby comes, and getting familiar with the female hormones; research how they will affect your postpartum mental health so you understand what you are going through when emotions are ever changing.
- REST: Get mentally prepared to REST and decide what that is going to look like
Another really important piece to your postpartum life is: rest. I’m not one to sit around all day; it makes me feel unproductive and sluggish. I need to do something, even if it’s just cleaning the kitchen or doing a load of laundry. So if you’re like me, this mentality needs to change before you enter into your fourth trimester because let’s be honest, your priorities and abilities are going to shift completely and you need to be prepared for that. You NEED the rest to restore your body, hormonally, physically, emotionally and mentally. So start thinking about some things you would like to do while you are resting so your rest doesn’t make you feel restless. (Also, watch for my next post that will give you some ideas of ways to rest and relax in the fourth trimester.)
- BOUNDARIES: Who will be in your support network and what will they do
This is a big one and one that I will write all about in the coming weeks. When we had our first baby we didn’t set any boundaries and felt like our house had a revolving door for the first month of my fourth trimester. I didn’t realize how much I needed to rest and how much everyone liked holding newborns. So, during your third trimester, write out a list of the people closest to you and ask them to be a part of your fourth trimester support network. You might ask them to do specific tasks for you or to just be on hand should you need anything once your baby comes. And then set very clear boundaries with the remaining people in your life about what you need and how you will be handling visitors during your fourth trimester. I cannot stress the importance of this enough. Even if you think you will feel like visiting or having visitors, you should set your expectations (and those of others) really low to allow lots of downtime for you and baby.
- COMMUNICATE: List the chores that need to be done and then delegate
This goes hand-in-hand with setting boundaries. This is one I am actively working on as I’m someone who likes to do everything myself (because I have a certain way that I like things done), but I saw the importance of delegating and communicating with my first baby.
So I urge you to mentally start getting comfortable with letting go of your to-do list so you can focus on your recovery and bonding with your newborn. Instead, make a list of the things that need to be done around you (laundry, groceries, cleaning, shopping) and talk to your partner about delegating those chores or tasks. (This is also where your support network comes in handy.) Have a conversation about this during the third trimester so you both understand how it will look and who is responsible for what in order to minimize resentment and frustration.
And remember: Asking for help is not a sign of weakness, it’s actually the opposite: it’s a sign that you are taking care of yourself by allowing those who care about you to nurture you, which is exactly what the fourth trimester is all about.
- PREPARE: Freeze / prepare meals and snacks in advance
And my last tip is to prepare for your nutritional needs in the fourth trimester. This is huge. You need to be resting as much as possible so even if you like spending time in the kitchen, standing on your feet for an hour while making a meal does not count as resting. Having nutrient dense foods easily accessible is of utmost importance in the recovery and healing of your body during the fourth trimester, so prepare as many of your favourite meals and snacks as possible during your third trimester and pop them in the freezer. Stock your pantry with easy and nutritious snacks that you can grab while holding your newborn and make a list of perishable foods that need to be bought weekly. Prepare, prepare, prepare!
So there you have it. Now I’d like to know, were there things you wish you knew or would like to know about your postpartum body and how to care for yourself during your fourth trimester? Leave a comment below and I’ll address them in upcoming posts.
Ashley
