the road to recovery | Fit Pregnancy

the road to recovery

How to help your mind and body heal after childbirth

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Pregnancy was an amazing physical,psychological and emotional journey. After carrying your baby for all that time, then labor and childbirth, your body—and psyche—now must recuperate. Prepare yourself: It may take longer than you think. “You went through nine months of pregnancy, so you can’t expect your body to be back to normal after nine hours or even nine days,” says Richard H. Schwarz, M.D., vice chairman for clinical services in the OB-GYN department at Maimonides Medical Center in New York City and past president of the American College of Obstetricians and Gynecologists.

So what can you expect mentally and physically during the first few postpartum weeks? Here’s a rundown, along with tips on how to cope.

Mood swings

You’re a mom! You have a new baby! So why do you feel so blue? Because you’re human. “It’s normal for new moms to experience some sadness, tears and irritability during the first few days and weeks after giving birth,” Schwarz says. In fact, by some estimates, 80 percent of mothers experience postpartum “blues” for up to two weeks after delivery. Is it any wonder? Your hormones are dipping and surging, you’re exhausted, and motherhood may be a bigger adjustment than you expected.

What you can do  It can’t be said enough: You need sleep. Try to nap when the baby does, once a day at a minimum. If you’re breastfeeding, consider sleeping with the baby; doing so will leave you less sleep-deprived since you’ll get back to sleep faster after feedings. To keep from feeling overwhelmed, accept all offers of help—and don’t be shy about asking for it, either. Make every effort to devote a little time to yourself each day; just taking a 15-minute walk may give you the recharge you need.

If you feel depressed, if your mood swings last longer than about two weeks, or if you have feelings of intense guilt or anxiety, call your doctor immediately. True postpartum depression is relatively rare—occurring in about 10 percent of new mothers—but if you’re suffering from it, you’ll need treatment. This may include care by a psychiatrist and the temporary use of anti-depressants.

Down-under soreness

If you had to have an episiotomy during delivery or if your perineum tore and needed to be stitched, you may find it uncomfortable to sit, walk, urinate or have bowel movements for at least a week after giving birth. “But even if you don’t have stitches, your perineum may sting and be bruised or swollen as a result of pushing the baby out,” says Sharon Phelan, M.D., an obstetrics and gynecology professor at the University of New Mexico in Albuquerque and an ACOG spokeswoman.

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