How I supported my Postpartum Wellness Journey
Some links in this post are affiliate links. If you click through and take action, I'll be compensated. Click here for my full disclaimer. . I do not claim to help cure any condition or disease. I do not provide medical aid or nutrition advice for the purpose of health or disease nor do I claim to be doctors or dietitians. Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease.
This article will outline my personal experience of how I supported my postpartum wellness journey.
Becoming a mom is an amazing experience, but it can also feel challenging at times. Your body is going through a lot of changes, and you may feel unusually tired, stressed, and/or overwhelmed. It can be hard to find time for yourself, let alone find time and energy to contribute to your overall health and wellness.
There are more than a few ways to support yourself and your wellbeing and ultimately you get to decide what works best for you. I wanted to share what I found worked best for me to help me feel my best.
HOW POSTPARTUM MAY DISRUPT YOUR BLOOD SUGAR LEVELS
There are a number of reasons why your blood sugar may be higher than normal while postpartum but the four I want to focus on four pillars of metabolic health: FOOD, EXERCISE, SLEEP, and STRESS.
FOOD CHANGES: When you’re postpartum it is natural that there are changes in what you’re eating. Changes in the way you eat cause changes in the way your body responds to food! For instance, if you’re recovering from birth itself, pumping, or breastfeeding, your output of calories are going to be higher and you’re body may desire more food to help fuel yourself.
EXERCISE CHANGES: When you are postpartum, your regular exercise routine may be disrupted or you may find yourself sitting for longer periods of time as you are breastfeeding. These simple changes can lead to higher blood sugar because you’re not using the glucose you normally would in your daily activity. I know when I spend all day in the car, it’s hard for me to hit the recommended 10,000 spikes
SLEEP DISRUPTION: The most obvious of all postpartum changes is the change in sleeping habits. Multiple studies have shown that repeated awakenings during the night, insufficient sleep, excessive sleep, and irregular sleep all promote glucose intolerance. Not only that, when you’re tired, your decision-making is affected and you might find yourself reaching for foods you don’t normally eat. (In my personal case, when I’m tired, I crave ice cream and my willpower is shot because I don’t have the energy or focus to override the craving.
STRESS: A new baby can be stressful. Whether it’s your first baby or your adding a new child to your family, there is a big change that happens and our minds often feel stressed when life changes. Here is an article that is more in-depth on the relationship between stress and glucose.
My personal TIPS TO HELP STEADY MY blood glucose POSTPARTUM
1. MANAGE STRESS LEVELS For me this meant limiting visitors right after I had the baby, taking time off of work right after the baby was born, saying yes to a lot less now that I have three children, asking for help and support when I needed it from trusted family and friends, and saying NO to things or people that added stress to my life.
2. EAT FOODS IN THE ORDER THAT IMPACTS BLOOD SUGAR THE LEAST Did you know there is a common order of eating that helps stabilize your blood sugar? The order is vegetables first, then protein and/or fats, and lastly carbs.
3. HYDRATE WITH WATER!! Staying hydrated with water helps curb cravings, keep glucose levels lower, and also keeps you from having to stop to use the restroom (which adds some movement to your day!). I avoid sugary drinks and alcohol while traveling as it can disrupt my sleep and my blood sugar levels.
4. APPLE CIDER VINEGAR Add a tablespoon of apple cider vinegar to your water bottle to sip on as you travel! Vinegar is known to help reduce blood glucose levels because the acetic acid in it slows down the rate at which the stomach empties food into your small intestine. This in turn slows the breakdown rate of any carbohydrates you eat giving your body more time to remove glucose from your blood and therefore reduces the spike you have after eating.
5. MOVE AFTER EATING I can’t stress the importance of moving after eating as it gives your body something to do with the glucose. Movement helps use the additional glucose in your body and lower your blood glucose level.
6. PRIORITIZE SLEEP. This helps manage stress levels as well. Here is how I do it.
Try to go to bed and wake up at the same time every night. This helps establish your rhythm and makes falling asleep and getting up easier. For early postpartum, this was around 7:30 pm for me right after the baby went down for their first sleep. About a year postpartum I now consistently try to go to sleep between 9 and 9:45 pm
Find yourself the comfiest pajamas or postpartum clothes in the world. See below for recommended ones!
I utilize soft sound machines to minimize noise from outside of the room.
I pull all curtains and make my room as dark as possible
I put a little lavender essential on my wrist or feet before sleeping
SHOP MY RECOMMENDED POSTPARTUM ESSENTIALS FOR KEEPING COMFORTABLE
putting it all together
Here is a summary of the things that helped me balance my glucose levels and ultimately feel better in my postpartum journey
Establishing a consistent sleep schedule.
Eating more greens and vegetables before my meals
Incorporating apple cider vinegar in my diet
Moving my body more regularly with walks, some light running, and general cleaning around the house
Managing stress levels and tending to my mental health by establishing boundaries, having a weekly journaling practice, taking time off social media, getting outside daily, taking walks with friends, and saying no to taking on more than I could handle at one time.
It is important to be patient with yourself as you are adjusting to life as a new mom. It takes time to find what works best for you and your body. Most importantly, if you are feeling less than good, don't be afraid to ask for help from your doctor, friends, or family.