Health: Why your Post Natal recovery is SO much more than just FAT LOSS
It is not hard to understand why the #1 Priority is for most new mums is fat loss -> the desire to get your pre baby body back, to fit into those skinny jeans and generally just feel confident in yourself…AND we are not here to tell you that fat loss or losing some kilos isn’t a reasonable and achievable goal BUT before we worry about what is happening on the scales, we need to re-set our focus on a more deeper priority – the healing and restoration of our internal physiological functioning.
And here is why…
Regardless of your pregnancy or birthing experience, ALL women will suffer from any of the following types of tissue trauma: perineal tear; injury to the pelvic floor, connective tissue or birth canal; c-section incision; abdominal separation (diastasis recti) + the REST. AND like any injury or trauma, there is a healing process, which for most post-natal women will be anywhere between 12 months up to 2 years PLUS! In addition to the physical trauma, we also need to include the effects of early post-natal sleep deprivation, hormonal imbalances and the general stresses that come with adapting to your new life as a mum!
Unfortunately, there is so much more social emphasis on mums dropping the kilos and very little consideration about how crucial the healing and restoration stage really is. BUT what we also don’t consider is that with just a few nutritional and lifestyle changes, you will aid in optimal healing and restoration, which will help to encourage fat loss and most importantly set a foundation for your overall wellness for YEARS TO COME!
In a world of fad diets, quick fixes and general societal dieting pressures, we want all women to strip it back to nutrition and lifestyle basics. Here are just a few of our post-natal recovery guidelines and why they matter:
Nutrient dense diet + the POWER of PROTEIN: Food is medicine and the right food will heal. This is simple science and we all know the power of good nutrition. BUT one big rock to post natal healing is the power of Protein! Protein and amino acids form the building blocks of cell repair and reproduction, so without it you will impair all stages of healing and reduce your immune functioning. So then ask yourself how’s much protein are you eating?!
STAY HYDRATED: Collagen constitutes the majority of our muscles, ligaments, tendons and fascia AND is also made of 70% water! SO then in order to encourage collagen synthesis and cell reproduction, it makes perfect sense to stay hydrated, keep that water bottle full and make this a daily priority – for collagens sake!
BALANCE YOUR HORMONES: this is a big one and there is SO much to be said on this topic alone! So let’s just focus on one…for now –> Cortisol: a naturally occurring stress hormone that among a number of internal processes, works to keeps us awake and alert BUT did you know that during pregnancy and early post-natally these levels are elevated?! So add general motherhood stress, anxiety, lack of sleep, too much caffeine (a day in the life of a new mum?!) and BOOM our levels are in excess! The clincher -> excess levels of Cortisol will be stored as abdominal fat! OUCH! So then to avoid medicating ourselves and popping pills, how do we achieve balance?! Get more sleep -> aim to get in to bed a little earlier or at least try for a rest during the day -> Reduce your caffeine intake: don’t stop, just reduce or swap for a decaffeinated alternative -> Prioritise some “self love” or “me time”. OK, so not always possible with a new born, right!? Well just stick with something simple that you can even do at home. Try a mini yoga session while bub sleeps; factor in a good stretch or foam roll each night before bed; take a nice warm bath, light a candle and play some soothing tunes. It doesn’t have to be much, just enough to allow for you to breathe, de-stress and focus on yourself.
We know that trying to implement ANY change, particularly during that busy early post-natal stage can be hard! Some days we are lucky to have a shower and eat breakfast, AM I RIGHT?! So like we always say don’t try and do it all at once, just pick one thing, make that small change and create a new habit. Then move on to something else. It all makes a difference and will all go a long way in helping you optimally recover.
We have designed our benchmark program Core Restore with post-natal recovery in mind. We focus on the science behind healing the body internally through exercise and importance of Alignment, Breath and deeper core Connection. We also discuss the vital importance of healthy Nutrition and Lifestyle factors during this time AND we give you some tools and know-how to help put it into practice.
SO if you want to know more and have some specialised guidance around your post-natal recovery, check out the details of our Core Restore Program here and drop us a line at hello@soulsisterhealth.com.au to enquire further.
Anna & Em xx
