After Birth: 6 Common Challenges and Must-Know Tips

(By Lea Alon, Adi Bavarski & Keren Giber Segev)

6 Common Challenges New Moms Face After Birth:

1. Fatigue-

Lack of sleep can make it challenging to return to a healthy lifestyle. Insufficient sleep triggers hormonal changes, such as a decrease in leptin (the satiety hormone) and an increase in ghrelin (the hunger hormone), leading to cravings for high-carb and fatty foods.

2. Sadness and Loneliness-

After giving birth, as visitors decrease and exhaustion increases, feelings of sadness and loneliness may arise. Hormonal changes and the demands of caring for a newborn can make it harder to maintain balanced and healthy eating habits.

3. Lack of Time and Energy for Physical Activity-

Exercise is essential for both physical and mental health, but new moms often find it hard to make time or have the energy for it. Even with physical limitations postpartum, it's possible to engage in light activities.

4. No Time to Prepare Food-

New motherhood leaves little time for complicated meal preparations, and the daily demands can lead us to opt for quick, less healthy food options. Planning ahead can help prevent random snacking and unhealthy choices.

5. Spending More Time at Home Near the Fridge-

Spending more time at home can turn eating into an emotional or boredom-related activity. Constant proximity to the fridge, along with questions like "Did you eat? What did you eat?" from family, can add to the challenge.

6. Increased Hunger While Breastfeeding-

Breastfeeding moms burn an extra 500 calories a day on average, which can lead to increased thirst and hunger. Thirst is sometimes mistaken for hunger, so it's important to stay hydrated.

General Recommendations for a Healthy Lifestyle After Birth:

• Rest and Sleep: Try to rest and catch up on sleep during the day as much as possible. Even just resting without sleeping can be helpful.

• Balanced Nutrition: Opt for easy-to-prepare, nutritious foods like vegetables, rice cakes, dairy products, soups, quiches, and nuts (in moderation).

• Stay Hydrated: Drinking plenty of water is essential, especially for breastfeeding moms.

• Plan Ahead: Take some time to plan your meals to prevent unnecessary snacking.

• Physical Activity: Go for short walks with your baby, join exercise classes for moms and babies, or do home workouts using video guides. You can usually resume physical activity 6 weeks after a vaginal birth and 8 weeks after a C-section, after consulting with your doctor.

• Surround Yourself with Support: Find a group of moms, join workshops, or meet up with friends to break the routine and reduce feelings of isolation.

• Be Kind to Yourself: Let go and allow yourself to be present in the moment. If you feel like snacking on something you wouldn’t usually eat, it’s perfectly okay to indulge occasionally. This is a special period in your life—take things at your own pace.

Of course, there are many more challenges and solutions out there.

This is just an introductory post on the topic!

What challenges did you face after giving birth? And what helped you?