How To Bounce Back To Good Health After Pregnancy

mother kissing her cute baby

You will need to achieve and maintain good health after pregnancy if you plan to keep up with your new little one. Here’s a quick guide on how to do just that!


by Troop Atomic Mommy

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Pregnancy is a time of significant change for a woman’s body. Not only is she growing a new life inside her, but she is also going through many hormonal changes. For some women, these changes can lead to post-pregnancy health issues. New mothers need to understand how their bodies will change and what they can do to bounce back to good health after pregnancy.

Let’s discuss the most common post-pregnancy health issues and how to overcome them!

a woman cutting fruit in a kitchen
Via Pexels

Give Your Body Time To Heal

Remember that after pregnancy your body will need time to heal, as this will be your most important step towards achieving good health after pregnancy. Keep in mind, your body has been through a lot and needs time to recover, so don’t try to do too much too soon.

As a first step to recovery post-pregnancy, consider seeing a chiropractor. A chiropractor can help your body regain its strength and form in the aftermath of pregnancy and childbirth. Give yourself at least six weeks before you start trying to get back into shape, and even then, start slow and build up gradually. Make time for mental health wellness as well as physical health. The mind will need mending just as much as your body, so meditation would be another great element to add to your healing regiment.

Get Moving

A key component to regaining good health after pregnancy is movement. After your post-pregnancy check up with your doctor, it will be recommended that you begin an exercise routine. Start by taking a few short walks around the block each day. If you are not up to attempting this on your own, ask a friend or your partner to join you on these walks. This will ensure your physical safety.

The more movement you regain, the more your energy levels will increase. By this time, it would be a good idea to start adding in some light cardio or strength-training exercises. Just be sure to listen to your body and not push yourself too hard, as you wouldn’t want to injure yourself so soon in the healing process. As your body progresses through your new exercise routine, be sure to change things up so your body never gets used to any particular workout. This will enhance your muscle strength and gains.

Get Plenty Of Rest

Getting plenty of rest is essential when you’re trying to return to good health after pregnancy. Your body needs a good amount of sleep in order to recover and heal properly, so try your very best to get to bed early each night. A good rule of thumb after giving birth, is to sleep when the baby sleeps. When they are infants, this is easy enough as they tend to sleep more often than not. As the child grows, you will find their sleep patterns changing, and so should yours as well. Without good rest, you will become fatigued, overwhelmed, stressed, and eventually, will begin to feel ill. So, consider sleep a top priority in your journey back to good health.

Eat Healthy Foods

Eating healthy foods is essential for both you and your baby. Make sure to eat plenty of fruits, vegetables, whole grains, lean protein, and low-fat dairy. Avoid sugary drinks, processed foods, and excessive amounts of caffeine. Instead of three large meals a day, try eating five or six smaller meals. This will help you to manage your hunger better and avoid overeating. If you are not that great at keeping to a regimented eating routine, you can use an alarm system to remind you of when it is time to eat. You can also meal prep your entire week, on Sundays, if that will help you eat healthier.

Make Time For Friends

Being a new mother will often feel isolating–all you will have to socialize with is your new baby, yourself, your partner, and if you’re lucky, your family members. But a new mother needs more than just family to socialize with.

Socialization outside of family is important for mental health as well as physical health. When you see your friends, hold conversations with other adults not in your household, and spend time with people you are not obligated to, you will feel lighter and less stressed. This is because you will be able to share your personal feelings of being a new mother, make jokes together, and share in each other’s failures.

This kind of bonding enables a well-being that cannot be bought or found at home, therefore, must be maintained. So the next time you are feeling overwhelmed at home with your little one, call up an old friend, make plans to go to lunch together, or even chat on the phone–you will be surprised how such a small thing can make the world of difference!

Take Your Vitamins

Pregnancy can be a depleting experience for a woman’s body. During your pregnancy, your doctor will tell you to take prenatal vitamins, yet after the pregnancy is over, they hardly mention whether you should continue taking vitamins until you begin showing symptoms of an illness or ailment. This is because western medicine does not practice preventative care–doctors merely treat symptoms and not the person.

Rather than allow your body to deteriorate just so you can get your doctor to prescribe you vitamins, try continuing a lower dose of those same vitamins. You can do this by taking a multivitamin. By doing so, you will literally be avoiding the diminishing levels of your important vitamins that bring energy, healthy hair and nails, keep your organs healthy, keep your skin fresh and acne-free, and even keep your heart in tip-top shape.

Drink Plenty Of Water

Water is essential for our bodies to function correctly. It helps to flush out toxins, carry nutrients to our cells, and keep our skin looking healthy. We need even more water during pregnancy than usual because our bodies work hard to support the growing baby.

After giving birth, our bodies’ needs will change, that includes how much water we will need. Some women will require more water than usual due to absorption issues, while others will be perfectly fine drinking the standard eight glasses of water a day. You will know if you are having absorption issues by looking at your skin. If your skin is excessively dry, flaky, orange-peel looking, heels are cracking, lips are chapped, or you are thirsty all the time, these could not only indicate a more sever illness is afoot, but also that you have water absorption issues. So before you get to this point, continue drinking plenty of water each day.

The Takeaway

The above tips are just some ways to help yourself heal and recover after pregnancy. Every mother is different, so finding what works best for you is essential. Be sure to talk to your doctor or midwife about any concerns, and never hesitate to ask for help when needed.


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