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Contents:

• Taking the time you need to bounce back - Oh, My Aching Body!/Your Abdomen/Your breasts/Your bowel and bladder/Hemorrhoids
• Dealing with Baby Blues for Mommies and Daddies
• Things Dads Can Do

Taking The Time You Need to Bounce Back

It's time to nurture yourself as well as your newborn…

Chances are, you've been so busy anticipating your little one's arrival that you've overlooked one not-so-minor point: how you're going to feel afterward. Recovering from childbirth can be a surprise. "What could hurt worse than getting that baby out?" you're no doubt wondering. Well, recovery pains are not as intense, to be sure, but they are a force to be reckoned with. Add to the exhaustion, hormones gone haywire, learning to breastfeed, and the 24-hour demands of a newborn, the first few weeks are tough. Then again, there are the high points: nuzzling that soft skin, lazing in bed, all those gifts! These strategies and a little patience will have you bouncing back in (almost) no time.

Oh, My Aching Body!

No, you haven't been hit by a train, just a seven- or eight-pound ball of baby. Whether your birth experience was a marathon or a short sprint to the delivery room, you're still going to need to recover.

• The incredible shrinking uterus will go back to its normal size a lot faster than it expanded. In fact, in just a month and a half, your uterus will go from two and a half pounds to only two ounces! You can monitor the size of your uterus by gently pressing underneath your belly button a few times a day. In six weeks you won't be able to feel it at all. Along the way, you'll experience afterpains, cramps that occur as the uterus contracts back down. Some are more severe than others, especially during breastfeeding, when you may also feel a gush of blood from your vagina. These cramps are usually most significant in the first few days after delivery and will eventually become unnoticeable.
• Postpartum vaginal flow, referred to as lochia, will continue for some time. This discharge begins immediately after delivery and is bright red in color, like a heavy period. After about three days it lightens and turns pinkish brown, then white or yellow before tapering off altogether. Forget tampons: You should only use sanitary napkins to absorb the flow. Lochia may end in as soon as two weeks or last as long as four. Your actual menstrual periods probably won't resume as long as you continue to breastfeed. (However, decreasing the frequency of nursing, such as when your baby begins to sleep through the night or you return to work, may cause your periods to recur.)

Your Abdomen

There's no denying that it's still big. And loose. And very sore if you had a cesarean. Avoid lifting heavy objects and don't jump into a sit-up routine. By your postpartum checkup, you'll have lost about 20 pounds and will be able to begin tightening up.

Your Breasts

About three days after delivery, your milk will come in, leaving you swollen and sore. The best remedy is to feed your baby as often as possible and wear a supportive bra 24 hours a day. To enhance the letdown response, put a warm washcloth on your breasts before nursing. Soon the milk flow will adjust to Baby's needs. If the breasts remain unstimulated, milk production will cease.

Your Bowel and Bladder

That first bowel movement can rival pushing the baby out. That's because the bowel has been slowed down by labor. Narcotics may also slow down bowel activity. It helps to eat high-fiber foods (prunes are always good) and drink plenty of fluids. Be careful not to strain or you may worsen hemorrhoids. Keep in mind, too, that if you had a cesarean, it may take longer for your bowels to recover, as with any type of abdominal surgery. Urinating on the first day or so can be difficult, too. Run the faucet, spritz the genitals, and drink lots of liquids.

Hemorrhoids

It'll be about a week before you can sit down comfortably. Not only is the area tender, but also you may have developed hemorrhoids while pushing the baby out. The best remedies:

• Use ice packs the first 24hrs after birth to help to prevent and relieve pain.
• Use a Sitz bath or warm soaks after the first 24 hrs 3-4 times a day for 10-15 minutes to help circulation, reduce swelling, and relieve pain.
• Pat gently with baby wipes or Tucks to clean your bottom after every bowel movement.
• Take acetaminophen (Tylenol) for pain relief. You can take 650mg every 6 hours.
• Apply any of the following to the area several times a day
  • Witch hazel compress-apply using a cotton ball
  • Aloe Vera gel directly on the anus
  • Preparation H- follows the directions on the package
  • Compress made of grated raw potato

* All of these are soothing and help shrink the hemorrhoids

It is Important to

• Avoid coffee, alcohol, and other stomach irritants. They can make the hemorrhoids worse.
• Avoid sitting or standing for long periods of time.
• Do not strain when moving bowels.
• Do 10-15 Kegal exercises three times a day.
• Prevent Constipation
  • Eat fiber in your diet. You can get fiber in fresh fruit, green leafy vegetables, grains, and cereals.
  • Drink enough water. 6-8 glasses every day.
  • Exercise moderately at least 1 hour a day.
  • Don't use strong or harsh laxatives.

You can replace an external hemorrhoid into your rectum by lubricating your finger with Preparation H or Aloe Vera gel, and gently pushing it back inside. Afterwards try to tighten your rectum and wash your hands. If you are not comfortable doing this, ask your healthcare provider.

Talk to your midwife if the pain continues for more than two weeks after childbirth or you have more then a small amount of bleeding. If these suggestions don't work there are prescription medications available.

Above all, remember that postpartum hemorrhoids are extremely common and most often go away without intervention.

You might need medical help before your 6-week postpartum check up
if you notice any of the following symptoms:

• Heavy bleeding (soaking a sanitary napkin every hour for several hours)
• Passing a large number of clots
• Severe pain, redness, or discharge from an incision (episiotomy or cesarean) or a tear
• A fever over 100.4 °F
• Pain and burning during urination
• Severe pain in your lower abdomen
• Persistent perineal pain and tenderness
• The return of bright red bleeding after the lochia has become brownish
• A foul-smelling vaginal discharge
• Nausea or vomiting
• Pain, redness, or hot spots on your breasts

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Dealing With The Baby Blues

Many pregnant women look forward to the birth of their baby as a time of joy and happiness. They may be very excited to finally meet the new addition to their family. However, many women are surprised by negative feelings. Soon after giving birth, they may feel sad, tearful, or moody. If you are feeling this way, you may have what is known as the "baby blues" or "postpartum blues." You are not alone – the blues affects 70-80% of women after giving birth.

Women with the Blues may experience a variety of feelings including:

• Sadness
• Weepiness
• Anxiety
• Restlessness
• Extreme irritability
• Insomnia
• Loss of energy
• Loss in appetite

These feelings usually develop 3-6 days after delivery.

Symptoms only last a few hours to a few days and are mild.

If your symptoms are lasting longer than 2 weeks after the birth of your baby or getting worse, it is important that you contact your health care provider. You may be experiencing a psychological or medical condition other than the baby blues.

If your emotions are getting worse or are lasting for more than 2 weeks, contact a health care provider for support.

If you are having feelings of harming yourself or your baby, please contact a professional IMMEDIATELY. The Baby Blues are primarily due to a sudden shift in hormone levels following birth.

Other factors that may lead to negative feelings include:

• Lack of sleep
• Lifestyle adjustment
• Lack of support
• Unplanned or unpleasant birth experience
• Difficulty with breastfeeding
• Pre-existing mental health problem

What can I do to feel better?

The Baby Blues usually go away without therapy within 2 weeks.

• It is important that you try not to feel guilty about having the Blues – these feelings are very common and they do not mean that you are a bad parent.
• Share your feelings with your partner, a friend, or a family member and ask for their help.
• Get plenty of rest. Try to sleep while the baby sleeps or take frequent naps during the day if needed.
• Breastfeeding is an excellent way to combat negative feelings, plus it increases bonding between you and your infant.
• If you are having difficulty with breastfeeding, seek help.
• Schedule frequent outings such as walks or visits to friends to avoid feelings of isolation.
• Spend time with your partner.
• Eat a healthy diet and continue to take your prenatal vitamins.
• Avoid alcohol and caffeine.
• Chamomile tea is effective in calming the mind and inducing sleep.
• Blessed thistle tincture can help relieve depression. You can take up to 80 drops per day in water.
• Motherwort herbal tincture provides a non-drowsy relief of tension and emotions. You can take 5 drops in water as needed.
• A warm bath with lavender, jasmine, or clary sage essential oils can aid in relaxation and ease emotions.
• For Additional Support and Information: www.babybluesconnection.org, www.depressionafterdelivery.com

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Fathers and Baby Blues

Yes, fathers are vulnerable to similar emotions. Many years ago, the National Institute of Child Health and Human Development found that 62 percent of fathers felt blue some time during the first four months following the birth of their baby. That's one of the reasons we know that the baby blues aren't exclusively caused by hormonal changes.

Many factors can contribute to these feelings. The most common are: fear of fatherhood or worries related to new responsibilities and loss of freedom, financial concerns or stress over added expenses and worries about whether his current salary will be sufficient, and role anxieties such as asking, "Will I be a good father? Will I father like my father did?"

What compounds the stress is that men are encouraged not to share their fears. Instead, they're often told to "take it like a man" and just deal with it. Unfortunately, keeping silent about your emotions can actually increase stress. Men should be encouraged to talk to their partner or to a professional about what's worrying them. By expressing their anxieties, new dads are more likely to get a clearer perspective and the support they need to feel better.

Like new moms, new dads need support, encouragement, reassurance, and a safe place to vent their concerns. Talk about the changes in your lives with your partner. Support each other. Remember that dads, too, need some extra TLC and attention during this transition — they just may not be good at asking for it.

Things Dads Can Do

Welcome Home!
Most couples are anxious and concerned right after they take the baby home. It takes about six weeks for most couples to feel better about having a baby.

Here are things you can do:
Hug your partner a lot. Tell her she's doing a great job.

Be patient with the baby and with your partner. This is new for all three of you and takes some getting used to.

Ask friends and family members for help with cleaning up, grocery shopping and meals. This is not the time to be shy about asking for help. Everyone needs help with a new baby!

Try to rest whenever you can.

Help out with the baby during feeding time. If mom is breastfeeding, you can bring her the baby. Help them get comfortable.

Help with other jobs too: change diapers, give baths, rock the baby, cuddle the baby, read to the baby and sing the baby to sleep. Most babies love to sleep on their dad's chest.

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