Understanding Postpartum Body Changes
Pregnancy and childbirth bring about significant changes in a woman's body. These changes are entirely normal and necessary for supporting a growing baby and facilitating delivery. However, they can also be a source of anxiety and negative body image for new mothers. It's crucial to understand these changes to approach them with knowledge and self-compassion.
Hormonal Shifts
Hormones play a massive role during pregnancy. Oestrogen and progesterone levels surge to support the pregnancy. After childbirth, these hormone levels plummet, which can affect mood, energy levels, and even skin elasticity. These hormonal fluctuations can contribute to feelings of vulnerability and dissatisfaction with one's body.
Weight Gain and Distribution
Weight gain is a natural and essential part of pregnancy. The recommended weight gain varies depending on pre-pregnancy BMI, but it's generally between 11.5 to 16 kilograms for women with a normal BMI. This weight is distributed differently throughout the body, often leading to changes in breast size, hips, and thighs. After delivery, it takes time for the body to shed this weight, and it may not return to its pre-pregnancy shape.
Changes to the Abdomen
The abdominal muscles stretch significantly during pregnancy to accommodate the growing uterus. This can lead to diastasis recti, a separation of the abdominal muscles. Diastasis recti can cause a bulge in the abdomen and contribute to feelings of weakness in the core. Additionally, stretch marks, or striae, are common on the abdomen, breasts, and thighs due to the rapid stretching of the skin.
Skin Changes
Hormonal changes can also affect the skin, leading to conditions like melasma (dark patches on the face) and linea nigra (a dark line down the abdomen). These skin changes are usually temporary but can still impact self-esteem.
Hair Loss
Many women experience thicker hair during pregnancy due to increased oestrogen levels. After childbirth, as oestrogen levels drop, hair loss is common. This can be distressing, but it's usually temporary and hair growth typically returns to normal within a few months.
Practising Self-Compassion During Recovery
Self-compassion is essential for navigating the postpartum period and fostering a positive body image. It involves treating yourself with the same kindness, understanding, and acceptance that you would offer a friend.
Acknowledge Your Feelings
It's okay to feel overwhelmed, frustrated, or sad about the changes in your body. Acknowledge these feelings without judgment. Suppressing emotions can lead to increased stress and anxiety.
Challenge Negative Thoughts
Identify negative thoughts you have about your body and challenge them. Ask yourself if these thoughts are based on reality or unrealistic expectations. Replace negative thoughts with more positive and realistic ones. For example, instead of thinking, "I hate my stretch marks," try thinking, "My stretch marks are a reminder of the incredible journey my body went through to bring my baby into the world."
Focus on What Your Body Can Do
Instead of focusing on what you perceive as flaws, appreciate what your body can do. It carried and birthed a baby! It's nourishing and caring for your child. Focus on the strength and resilience of your body.
Be Kind to Yourself
Treat yourself with kindness and understanding. Avoid harsh self-criticism and perfectionistic expectations. Remember that recovery takes time, and it's okay to have good days and bad days.
Practice Gratitude
Take time each day to appreciate something about your body. This could be anything from your strong legs that allow you to walk to your baby to your arms that hold and comfort your child. Practising gratitude can shift your focus from negativity to appreciation.
Set Realistic Expectations
Avoid comparing yourself to other new mothers or celebrities who seem to bounce back quickly after childbirth. Everyone's body is different, and recovery timelines vary. Set realistic expectations for yourself and focus on your own journey.
Focusing on Strength and Functionality
Shifting your focus from aesthetics to strength and functionality can significantly improve your body image after pregnancy. This involves appreciating your body for what it can do rather than how it looks.
Prioritise Postpartum Exercise
Engage in gentle postpartum exercises that focus on rebuilding core strength and pelvic floor function. Consult with a physiotherapist or qualified fitness professional specialising in postpartum care to ensure you're doing exercises safely and effectively. Our services can help you find the right support.
Focus on Functional Movements
Incorporate functional movements into your daily routine. These are exercises that mimic everyday activities, such as lifting, carrying, and bending. Functional movements can help you regain strength and improve your ability to perform daily tasks with ease.
Nourish Your Body
Eat a healthy and balanced diet that supports your recovery and provides the nutrients you need to care for your baby. Focus on whole, unprocessed foods and avoid restrictive diets that can be harmful to your physical and mental health.
Get Enough Rest
Rest is crucial for recovery, but it can be challenging to get enough sleep with a new baby. Prioritise rest whenever possible and ask for help from your partner, family, or friends. Lack of sleep can exacerbate negative emotions and impact your body image.
Celebrate Your Achievements
Recognise and celebrate your achievements, no matter how small. Whether it's being able to walk a little further each day or mastering a new breastfeeding technique, acknowledge your progress and be proud of yourself.
Connecting with Other New Mothers
Connecting with other new mothers can provide invaluable support and validation during the postpartum period. Sharing experiences and challenges with others who understand can help you feel less alone and more confident in your journey.
Join a Support Group
Join a local or online support group for new mothers. These groups provide a safe and supportive space to share your experiences, ask questions, and receive encouragement from others who are going through similar challenges. You can learn more about Bodyimage and our community initiatives.
Attend Mother and Baby Classes
Attend mother and baby classes, such as yoga, Pilates, or swimming. These classes provide an opportunity to bond with your baby while also connecting with other new mothers.
Reach Out to Friends and Family
Reach out to friends and family members who have children. They can offer advice, support, and a listening ear. Sharing your experiences with loved ones can help you feel more connected and less isolated.
Be Open and Honest
Be open and honest about your struggles and challenges. Don't be afraid to ask for help when you need it. Sharing your vulnerabilities can create deeper connections with others and foster a sense of community.
Avoid Comparison
Avoid comparing yourself to other new mothers. Everyone's journey is different, and it's important to focus on your own progress and celebrate your own achievements. Social media can often present an unrealistic portrayal of motherhood, so be mindful of the content you consume.
Seeking Professional Support When Needed
If you're struggling with persistent negative body image issues or experiencing symptoms of postpartum depression or anxiety, it's essential to seek professional support. A therapist or counsellor specialising in postpartum mental health can provide guidance, support, and evidence-based treatments to help you cope with these challenges.
Talk to Your Doctor
Talk to your doctor about your concerns. They can assess your physical and mental health and refer you to appropriate specialists if needed. Don't hesitate to seek medical advice if you're experiencing any physical or emotional difficulties.
Consider Therapy or Counselling
Consider therapy or counselling with a mental health professional specialising in postpartum mental health. Cognitive behavioural therapy (CBT) and interpersonal therapy (IPT) are two evidence-based treatments that can be effective in addressing body image issues and postpartum mood disorders. For frequently asked questions about our approach, visit our FAQ page.
Explore Medication Options
In some cases, medication may be necessary to manage symptoms of postpartum depression or anxiety. Talk to your doctor about whether medication is right for you.
Practice Self-Care
Continue to prioritise self-care activities that promote your physical and mental well-being. This includes getting enough rest, eating a healthy diet, exercising regularly, and engaging in activities you enjoy.
Remember You Are Not Alone
Remember that you are not alone. Many new mothers struggle with body image issues and postpartum mood disorders. Seeking help is a sign of strength, not weakness. With the right support, you can overcome these challenges and thrive as a new mother.