How to Survive the 4th Trimester

The Fourth Trimester – for Mother’s

By: Erin McInerney

The fourth trimester is said to be the period of 90 days after you give birth. This is a transitional time for both mom and baby; baby is getting used to life outside it’s protected womb and mom is adjusting to a whole new life with a new baby. It should be a time for healing, rest and concentration on you and your baby. It is encouraged to stay home, bond with your baby and bring new mom’s back to health.

No matter how smooth or easy your pregnancy and labor and delivery were, you still spent almost 10 months growing a human then pushing one out; it is traumatic on your body even if you don’t feel it. It is so crucial to be taking proper care of yourself during this period. The following are some tips and practices for mom to do during the fourth trimester to help the body restore itself to its fullest potential.

1. Honor your body by resting

Mama’s first and foremost, please remember to honor your body by resting. I know it is not practical to lay in bed for weeks but take the time when you can to lay, shut off the electronics and just rest. Consider diffusing some calming essentials oils like lavender to help you unwind while you take a few minutes to shut off mentally and physically. Essential oils have little magic powers and aromatherapy is so underrated for what it provides.

2.  Eat nutrient dense foods

Eating nutrient dense foods is key. If you are breastfeeding, you are losing up to 1000 calories a day so you have to stay fueled. Embracing an Ayurvedic diet can aid you during this time. This means eating intuitively; eating whole foods and foods that heal, drinking lactation teas, including lots of herbs, nut milks, warm water, bone broth and avoiding anything processed, anything that will create gas for you or baby, and any refined white flours or sugars. Take your supplements as well, they will give you the extra vitamins your body needs and is not getting from eating alone.

3.  Consider placenta encapsulation

Consider encapsulating your placenta. According to AmericanPregnancy.org ingesting your placenta “Increased release of the hormone oxytocin, which helps the uterus return to normal size and encourages bonding with the infant. Increase in CRH, a stress-reducing hormone. Decrease in postpartum depression levels. Restoration of iron levels in the blood.”

4.  Hire a Doula

Having a Doula at childbirth and after, in the home, can also help take a lot off your plate. A Doula can help create meal plans and prepare all of your meals, lay out your supplements, massage your tender areas, offer very light stretching if you are cleared for it, and they are often there to help teach you to soothe your infant, offer basic newborn care and help with feedings. They also can provide emotional support as you adjust, combat the “baby blues” or any feelings of postpartum depression and your hormones start changing.

5.  Other tips

  • Consider chiropractic care. They can adjust you and help align your body. Most doctor’s advise no heavy working out for the first six weeks. Don’t focus on the negative or pressure yourself to lose all the weight and tone up right away. Slowly build yourself back up, start with taking walks and doing some light yoga stretching. When your body is ready for more, then start incorporating more intense workouts.
  • Mama, have that glass of wine, you deserve it. Unwind, relax – as long as you don’t get drunk, you’re okay.
  • Drink lots of water! Stay hydrated, keep the blood circulating, keep up your milk production, avoid headaches and body cramps.

And don’t forget to enjoy all that precious newborn time because it goes by faster than you realize. Treasure it.

About Erin:

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Erin McInerney is a native Brookly-nite living in San Diego, CA for the past 8 years. Her and her boyfriend Ryan have two sons, Bryson and Christian. She spends her time modern momm-ing and practicing and preaching wellness.

Erin is also a WEALTH of knowledge about essential oils — using them for cleaning, skin care, immunity, etc.  She is one of ThriveMomma’s go-to’s for advice on this topic!

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