4 Self-Care Tips Mothers Should Practice During the Fourth Trimester

 

This guest post on the Koalaty Sleeping Consulting blog was provided by Emily Graham of MightyMoms.net.

The 12 weeks following giving birth is known as the fourth trimester. This period plays a key role in helping mothers recover from the physical and emotional effects of pregnancy. Ideally, during this period, mothers should prioritize their needs to make a healthy recovery, but it is often the case that these needs are put on the back burner, mainly due to the responsibility of childcare.

In this article, we’ll explore the best health strategies mothers should adopt during the fourth trimester.

1. Regularly Meet with Your Doctors

According to the American College of Obstetricians and Gynecologists (ACOG), new mothers should meet with their OB/GYN multiple times within the first twelve weeks of giving birth. During this visit, the doctor can conduct a physical examination and recommend any required tests.

Post-birth, mothers require a few weeks of physical recovery, allowing their bodies to adapt and heal. During this period, some women experience breast pain and weight gain. Those suffering from discomfort and pain due to a C-section may require some type of physical therapy and medication. As each case is different, it’s best to regularly meet with your OB/GYN and stay on top of recovery needs.

2. Maintain Healthy Eating Habits

Just like it was in all previous trimesters, you need to make an effort towards eating healthy. During recovery, your body requires all the nutrition it can get to heal and balance hormones. Hence, it’s best to steer clear of foods with high sugar and sodium content. Here’s a list of the best types of food to include in your diet:

● Whole Grains: Brown rice, quinoa, oats, and whole wheat bread are some of the best options to include in every meal.

● Fresh Fruits and Vegetables: Along with antioxidants, these are rich in fiber and a whole range of vitamins and minerals your body needs daily. A good tactic is to include fruits and vegetables of different colors, as each of them provides unique benefits.

● Dairy Products: Milk, cheese, and yogurt are great sources of calcium and should be a staple part of your diet. Those with food allergies can substitute these products with figs, blackberries, almonds, and oranges. If you notice any deficiencies in your diet, consult with your doctor regarding supplements.

3. Sleep as Much as You Can

As reported by Kids Health, newborns sleep anywhere between 14-19 hours a day. However, they regularly need to be fed, resulting in them waking up every couple of hours. This can lead to long nights and irregular sleeping patterns for mothers. A good way to overcome this drawback is to fit in sleep whenever possible. Whether it be a long nap in the afternoon or a few short ones in the evening. Additionally, during non-feeding times, delegate child-caring duties to your partner or family members. This should provide you with a few additional hours to spend in bed.

 

4. Take Time Off Work

Whether you work for a company, are a freelancer, or have a business, try to keep professional responsibilities to the minimum during the fourth trimester. This can be achieved through the following steps:

● Apply for leave well in advance and receive a confirmation before your last day at the office.

● Those running a business should inform clients regarding their limited availability for the said months. If you have employees, delegate responsibilities and assign them as the point of contact for respective clients.

● Additionally, try to finish as much work as possible before the delivery date and avoid starting major projects during the fourth trimester.

● As a freelancer, only undertake projects you are confident in completing. If possible, take those with longer time frames and limited responsibilities.

The fourth trimester plays an important role in helping mothers recover from pregnancy. When it is normal to put your newborn’s needs above everything else, it’s important to realize that your needs are vital as well. Hence, enlist the help of family at home to lighten the burden of childcare and take sufficient time away from work to focus on your recovery.