What are the best ways to support and be supported during the fourth trimester?
Throughout life, but especially in the weeks, months and first year following the birth of a baby, new mothers need care and support. In fact, they need as much attention, care love and support as their precious babies. Around the world, in many different traditions, the weeks and months following pregnancy and birth are honoured as a special time for the mother herself: a transition. In many cultures, women are not expected to carry on their normal lives, there is no pressure to ‘snap back’ to an earlier version of themselves, rather, they are revered and recognised for the changes they’ve undergone and journey they are beginning.
Generally, six weeks after birth, women are discharged from maternity care. This is because the process of involution takes around six weeks, whereby the uterus and other reproductive organs return to (or, close to!) their pre-pregnant state. However, all does not ‘return to normal’ after six weeks! The process of recovery and recalibration extends far beyond that initial period, and we often consider the ‘fourth trimester’ a more appropriate timeframe – this encompasses the three months following birth, during which a mother should be supported and nourished as she recovers from pregnancy and birth, bonds with her baby, establishes breastfeeding (if doing so) and settles into the major physiological, emotional and social changes that have occurred.
So, what are some of the best ways to support and be supported during the fourth trimester?
Firstly, plan ahead so that you don’t have to make big decisions, add to your workload or feel like you need to search for help in those early days and weeks – this is such a vulnerable period and having some plans and supports in place ahead of time allows you to really settle in, following the birth of your baby.
After birth, especially in those early weeks, it is important to prioritise your needs – over and above any visitors. In fact, limit visitors to people who fill your cup, and set time limits on visits, so you won’t be fatigued by guests. This can sometimes feel challenging, and you may be worried that you will insult friends or family; however, setting clear limits before the birth and / or having your partner or close family screen calls and visitors can remove that burden from you.
Nutrition - make a plan to stock the pantry and/or freezer with nourishing enjoyable foods – especially nutrient dense meals that will support postpartum energy and nutritional needs. Good choices to quickly nourish yourself during this time include granola, home-made muffins, natural yoghurt with honey and nuts / seeds, boiled eggs, veggie sticks with hummus, nut butter on crackers or corn thins, good quality cheese, etc. Heartier nourishing meals like soups, stews, slow cooked meats and veggie bakes are also recommended and can be batch cooked then frozen in smaller portions well ahead of time, ready to grab and heat as needed. Also consider setting up a meal train and/or making use of a meal delivery service as part of this, especially in the early weeks and months of that fourth trimester.
Hydration – during the fourth trimester, you will need to drink more hydrating fluids (water, herbal tea, etc) than usual, especially if breastfeeding, and are recommended to aim for 3L day. Having a water bottle on hand, or leaving a bottle / jug with a glass in several locations around the house will make it easier to grab a drink when you need one and help you stay well hydrated.
Consider your community and the support network you can call on when needed – e.g. partner, family, close friends, health professionals, etc – and the ways in which they may be able to support you. This can range from someone picking up groceries, to dropping other kids at school, or even just calling to check in on how you’re feeling and what you need in that moment.
Healthcare planning is also incredibly important - physical and mental health support is essential both during and after pregnancy, especially for women with other health conditions that require support. Scheduling postpartum appointments before birth or having a ‘go to’ list of support practitioners (e.g. GP, midwife, naturopath, psychologist, etc) will make it easier to call on expert help as needed.
And finally, rest. This is an essential part of recovery and health maintenance for new mothers, but it can feel difficult to make time for, particularly if there are other children to tend to, work pressures, or other responsibilities that require attention. As much as possible, resist the temptation to get too much done or plan too many activities, as it takes time to adapt to life with a new baby and recover from pregnancy and birth. There should be no rush or pressure and, especially in the early days and weeks after baby’s birth, aim to take it one day at a time.
When considering what are the best ways to support and be supported during the fourth trimester, following the above points will set you up for a successful postpartum period.
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