Lifestyle and Exercise

Exercise plays a crucial role in the journey of postpartum. Just as we've seen the rise in obesity rates over the decades, physical activity has also seen a decline. Incorporating regular exercise into your routine can be beneficial, post-healing and fourth trimester, to feel your best. Research has shown that being physically active can help to regulate hormone levels, enhancing blood flow to reproductive organs, and maintaining a healthy body weight.

In recent years, sedentary lifestyles have become increasingly common, contributing to a multitude of health issues. Engaging in regular exercise not only helps manage weight but also reduces stress levels.

It's important to understand that exercise doesn't have to be intense to be effective. In fact, we recommend taking it slow postpartum and while breastfeeding to protect your adrenals. Even moderate physical activity, such as walking (preferably outside in nature), swimming, pilates, or yoga, can provide significant benefits. The key is to find activities that you enjoy and can incorporate into your daily routine consistently.

Please note that we are not recommending exercise within the first few weeks postpartum. We encourage you to listen to your body and give ample time for recovery before resuming your exercise routine.

Stress

Stress can significantly impact hormonal health, making it crucial to prioritize stress reduction after having delivered your baby. When the body experiences stress, it triggers the release of stress hormones such as cortisol, which can disrupt the delicate balance of reproductive hormones, leading to unwanted symptoms. Chronic stress can also impair the function of the hypothalamus and pituitary glands, which play key roles in our health as women. Furthermore, prolonged stress can lead to adrenal fatigue, a condition where the adrenal glands become overworked and unable to produce adequate levels of hormones. This can contribute to later fertility issues and impact overall health. 

By prioritizing stress reduction techniques such as those listed below, individuals can prioritize health in the postpartum period.

Here are a list of practical stress reduction techniques to try:

  • Deep Breathing Exercises: Practice deep breathing techniques such as diaphragmatic breathing or belly breathing to activate the body's relaxation response and reduce stress levels.

  • Mindfulness Meditation or Prayer: Engage in mindfulness meditation or prayer practices to cultivate present-moment awareness and promote relaxation. Focus on your breath, bodily sensations, or surroundings to anchor yourself in the present.

  • Progressive Muscle Relaxation: Practice progressive muscle relaxation by systematically tensing and then relaxing different muscle groups in the body. This technique helps release physical tension and promote relaxation.

  • Yoga: Incorporate yoga into your routine to combine physical postures, breathing exercises, and meditation for stress relief and overall well-being.

  • Guided Imagery: Use guided imagery or visualization techniques to imagine peaceful and calming scenes, such as a serene beach or lush forest, to promote relaxation and reduce stress.

  • Journaling: Write in a journal to express your thoughts, feelings, and concerns. Journaling can help you process emotions, gain insight into stressors, and develop coping strategies.

  • Nature Walks: Spend time outdoors in nature by going for walks or hikes. Connecting with nature has been shown to reduce stress levels and improve overall mood and well-being.

  • Social Support: Seek support from friends, family members, or support groups. Talking to others about your feelings and experiences can provide emotional support and perspective.

  • Healthy Lifestyle Habits: Maintain a balanced diet, get regular exercise, prioritize adequate sleep, and limit caffeine and alcohol intake. These lifestyle habits can support overall well-being and resilience to stress.

  • Time Management: Practice effective time management techniques such as prioritizing tasks, setting boundaries, and delegating responsibilities to reduce feelings of overwhelm and stress.

  • Limiting Screen Time: Reduce exposure to screens, especially before bedtime, to minimize the impact of digital devices on stress levels and sleep quality.

  • Creative Outlets: Engage in creative activities such as art, music, or writing to express yourself and channel stress in a constructive manner.

  • Laughter: Incorporate humor and laughter into your daily life by watching comedies, spending time with loved ones, or participating in laughter yoga sessions.

  • Self-Compassion: Practice self-compassion and self-care by treating yourself with kindness, understanding, and acceptance, especially during challenging times.

  • Seeking Professional Help: If stress becomes overwhelming or persistent, consider seeking support from a mental health professional, therapist, or counselor who can provide guidance and assistance tailored to your needs.