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Even the fittest of women find they tire easily during the weeks and months after the baby's birth. Between recovering from the birth and the added stresses of caring for a newborn baby (and any other children in the household as well), it can be physically exhausting and mental stressing. Trying to take on too much, too soon, can exhaust you and make any emotional letdown even worse. Save your energy to care for yourself and your baby (and other children, if you have any). Alternate an hour of activity with an hour of resting with your feet up. Usually, by the end of the fourth week, you should be up to full activity, and in 2 to 3 months, you'll feel altogether like yourself again. Here are some suggestions:
Get quality sleep whenever you can. You may have to take a nap during the day (when the baby is napping) to help you with getting through your routine. Sleep when the baby sleeps. If this isn't possible, at least put your feet up and close your eyes. Take any opportunity you can to rest, even when you have visitors. Your family and friends will understand and can entertain themselves.
If you are tired because of night feedings with your baby, you may consider having the baby next to your bed in his or her portable bed and taking him or her out and breastfeeding while laying down with the baby. I found that keeping my baby in bed with me over the first several weeks helped me with my nightly rest and helped with nightly feedings since my breast was at hand for the baby to latch onto. It was easy and convenient and really helped me in getting the rest I needed for my daily activities (I had 4 other children and my biggest kid, my husband, to take care of besides the newborn). I never had problems with rolling over on the baby or smothering him when he slept with me (common fears expressed for sharing your bed with the baby). I was always aware of him whenever he moved or squirmed or made any noise since I kept him next to me nestled underneath my arm, next to my body. The baby finds this soothing too since he can smell you and feel your body warmth. During the day I would have him in a sling next to my body or in his portable bed in the room I was working in. When he needed to feed I would take time out and sit in my rocking chair with him and take a breather from chores.
Make sure you eat a well rounded diet to keep your energy up. If you are breastfeeding, you need 600 more calories a day than when you are not breastfeeding. It is recommended you continue with your prenatal dietary guidelines after the birth of your baby and while you are breastfeeding your baby. Drink plenty of fluids (especially necessary if you are breastfeeding). Do not skip meals. Now is not the time to crash diet. You need food for fuel and to help your body to recover from giving birth. You may want to continue with your prenatal vitamins.
Take your baby out for a walk around the block. The fresh air will help you feel less tired, and combined with the movement it will help you both sleep better at night.
It is important to have a plan for help when you have your baby. This could be immediately after the baby is born at home or when you bring the baby home from the hospital. Have you partner/husband take a week off or have another family member or a friend(s) help as much as possible. If this isn't available and you can afford outside help, some people (midwives, apprentice midwives, doulas, home health care providers) will supply postpartum maternity home health care for fee. Even a few hours a day or a week will help you to catch up on rest and household duties. Believe me, the housework will wait for you and you should not be expected to be a "super mom".
Suggestions to give family or friends who offer to help:
- Provide a family meal.
- Watch the baby while you take a nap or shower.
- Feed the baby (if you are not breastfeeding).
- Babysit while you and your husband go out for a meal and spend a little "together time" with each other.
- Do grocery shopping, run errands, drive you to the midwife or health care provider appointments.
- Do household duties, such as cleaning, laundry, dishes, changing beds, etc.
- Spend quality time with other household children so you can rest and just take care of the new baby.
If you don't have friends or family that will help, limit their visitations or consider a ban on house guests. If you don't get along with a family member (such as your mother-in-law), don't invite them over. If the guest is more of a burden than a help, it is best to delay an extended visit.
OTHER REASONS FOR FATIGUE
If you find that you can't sleep, have lost interest in doing anything, and feel despairing, you could be suffering from postpartum depression. Call your midwife or health care practitioner for a referral to a therapist.
Anemia may also cause fatigue. If you were anemic during pregnancy or lost a lot of blood at delivery, your midwife or health care practitioner may advise to you to continue taking prenatal vitamins and separate iron supplements. It is important you maintain a well-balanced nutritional diet after you give birth.
Postpartum fatigue can sometimes be a symptom of an underactive thyroid gland, also known as hypothyroidism. A small percentage of women develop this condition four to eight months after giving birth. Talk to your health care provider or midwife if your fatigue gets worse around this time. Hypothyroidism is treatable.
BENEFICIAL DIETARY SUPPLEMENTS
Ultimate B (Vitamin B Complex Formula), Nature's Secret, 60 Tabs - Superbly formulated, Ultimate B, vitamin B Complex Formula, is a synergistic blend of herbs, superfoods, and enzymes made of 33% food ingredients for easy absorption. B Vitamins relieve stress and depression.
Royal Jelly, NOW Foods, 1000 mg, 60 Softgels - Royal Jelly and Bee Pollen increase energy. Royal Jelly is a natural source of may nutrients and is the only food for the Queen Bee, and it enables her to outlive worker bees thirty fold.
Ginseng, Hops, Sarsaparilla and Blessed Thistle, when consumed in tea form, help rebalance hormones.
Red Panax Ginseng Ultra Strength (10 ml Vials), 30 Vials - Red Panax Ginseng is often used to increase energy. This extract is made from 6 year old Red Ginseng roots plants which are a precious natural product growing in the Mountains of Chang Pai in northern China. Considered by traditional herbals as the king of herbs, ginseng's adaptogenic properties (how it helps and balances and restores the body and mind when dealing with stress related conditions) are prized by many. If you are nursing or pregnant, consult with your midwife or health care provider before taking ginseng.
Hops Herb Tincture, 100% Organic, 2 fl. oz. - The use of hops is recommended for discomfort due to restlessness or anxiety and sleep disturbances. Hops has been used to improve appetite and digestion and has a mild sedative effect.
Blessed Thistle (Cnicus benedictus) Powder, 4 oz. Bulk - Modern uses of Blessed Thistle (Cnicus benedictus) include increasing milk supply for nursing mothers, memory improvement, increasing appetite and generally preventing sickness. Four different ways of using Blessed Thistle have been recommended.
Sarsaparilla Tincture, 100% Organic, 2 fl. oz. - Sarsaparilla is used for sexual impotence, rheumatism, and skin disorders such as acne, dermatitis, eczema, and psoriasis. As a tonic, Sarsaparilla is used for physical weakness, for enhancing the male reproductive system, and it aids in relieving low mood and debility associated with menopause. Sarsaparilla is also a cleansing remedy for skin and joint problems.
Lemon Balm (Melissa officinalis) Powder, 4 oz., Bulk - Lemon Balm tea is recommended to relieve fever due to cold and flu, and to ease menstrual cramps, insomnia, headaches and nervousness. Lemon Balm helps fight depression.
Just An Ounce Calcium & Magnesium, Almond Flavor Liquid, 16 fl. oz. - Just An Ounce, Calcium and Magnesium Liquid can help with the development of strong bones and teeth, also prevents muscle cramping, risk of colon cancer, maintain regular heart beat, protects against osteoporosis and helps relax the central nervous system. Calcium and Magnesium aids restful sleep and calms the body.
Scullcap (Skullcap) Powder (Scutellaria lateriflora), Certified Organic, 8 oz. - Skullcap calms the nerves. Traditionally been used internally for nervousness and convulsions, irritability, insomnia, and neuralgia. Scullcap may act as a sedative, to relax spasms, lower fever and stimulate the kidneys, and has anti-toxic effects. Scullcap is an excellent tonic for the nervous system. It is good for treating anxiety, insomnia, and nervous headache.
Licorice Root (Glycyrrhiza glabra) Powder, 4 oz. Bulk - Licorice Root aids hormone balance.
After Baby Mood Support Wellness Oil, for Post Partum Depression, 2 fl. oz. - Pregnancy and nursing safe. After Baby Mood Support is an absolute must have for any new mother.
Relaxing Blend Tea with Valerian & Chamomile, 20 Tea Bags - This soothing Tea, with a blend of Black Cumin Seed with Chamomile, Valerian, Passion Flower and other herbs, will help you relax and put your worries to rest.
MoonDragon's Postpartum Holistic & Herbal Recommendations
MoonDragon's Client Handouts about nutrition and diet for pregnant and breastfeeding mothers are available at the links below. Examples of sample diets and menus are given, including some holistic suggestions. Nutritional analysis for various foods and nutritional therapy information is also available.
POSTPARTUM CARE INFORMATION
Postpartum Care: Index
Postpartum Care: Weight
Postpartum Care: Diet
Postpartum Care: Bowel Movements & Urination
Postpartum Care: Bathing
Postpartum Care: Breasts & Breastfeeding
Postpartum Care: Perineal Care
Postpartum Care: Vaginal Bleeding (Lochia) & Menstruation
Postpartum Care: Exercise & Back Care
Postpartum Care: Sexual Intercourse
Postpartum Care: Contraception
POSTPARTUM VISITS
PostPartum Visit: Day One
PostPartum Visit: Day Three
PostPartum Visit: Day Seven
PostPartum Visit: 4 to 6 Week Visit
POSTPARTUM CONCERNS
Baby Care & Concerns
Fatigue & Exhaustion
Postpartum Depression (The "Baby Blues")
NOTIFY YOUR MIDWIFE OR HEALTH CARE PROVIDER IF...
You or your family member has questions about postpartum care.
You or a family member develops any unexpected and/or unusual symptoms.
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