Having a baby comes with a wide range of experiences, from pure joy and wonder to overwhelm and exhaustion and everything in between. After giving birth, the thought of having another baby may be the furthest thing from your mind. On the other hand, you may already be thinking about baby names for your little one’s future siblings. Whatever your desires for your family are, it is helpful to be aware of when your menstrual cycle may resume, as well as the possibility of pregnancy after delivery. Read on to learn about when you can become pregnant again after having a baby and available options for postpartum birth control.

Why Should You Use Birth Control After a Baby?

After delivery, your menstrual cycle may restart without skipping a beat, so your body may ovulate. This happens before your first period. Typically, ovulation occurs when one of your ovaries releases an egg. The egg then waits for a sperm to fertilize it. Having unprotected sex during this time can result in another pregnancy within weeks of delivery.^1,12

If you are breastfeeding, then menstruation is often delayed, but most women start menstruating again by six months. On the other hand, if you are not breastfeeding, your period can return as soon as a few weeks after giving birth.¹² Unless you have decided you want to get pregnant again immediately after giving birth, abstinence or an effective form of postpartum birth control can help you avoid this.²

There are health benefits for moms and babies that have been correlated with waiting at least 12 to 24 months between giving birth and becoming pregnant again.^3,4 The American College of Obstetricians and Gynecologists advises that women avoid interpregnancy intervals of less than six months and recommend waiting at least 18 months to achieve another pregnancy.¹³ Spacing pregnancies can decrease your risks for preterm birth, maternal anemia, and postpartum depression with your next pregnancy.^4,5,6 Allowing your body time to heal allows it to recover and replenish nutrient stores, such as folic acid. This can help ensure you are ready for pregnancy if or when you decide to have another baby.⁵

There is an exception to this recommendation in the case of miscarriage. If you are healthy and ready to conceive again, waiting does not benefit you.⁴

How Long After Giving Birth Can You Have Sex?

There isn’t a universally agreed-upon amount of time you need to wait before having sex after giving birth. However, after delivery, your body requires time to heal. If you delivered vaginally, your cervix had to open or dilate to 10 centimeters and is gradually shrinking to its pre-pregnancy size.⁶ Sexual intercourse with penetration before this has happened puts you at an increased risk for uterine infection.¹⁴

Many healthcare providers advise waiting at least until after your six-week follow-up appointment to resume sex, particularly if you require stitches for a tear or had a C-section.⁷ If you delivered vaginally and intact, which means there were no perineal tears, you may be cleared for sex as early as two weeks after delivery.^6,14

What Might Be Your Most Effective Options After Having a Baby?

When choosing a birth control method after pregnancy, you’ll want to consider when or if you would like to get pregnant again and how conveniently the method fits into your new lifestyle.⁷ It is essential to keep in mind that even methods of birth control that are considered to be the most effective do not come with a 100% no-pregnancy guarantee. Only refraining from sexual intercourse can make that claim.²

Here are some postpartum birth control options listed from most to least effective:^3,6,12

• Tubal ligation for mom or vasectomy for dad: These are one-time surgical procedures.
• Long-acting contraceptives: For instance, intrauterine devices (IUDs) or hormonal implants. Your OB healthcare provider can insert these while you are in the hospital, and they last for years.
• Short-acting hormonal methods: Examples include the mini pill, oral combined contraceptive pills, patches or vaginal rings, and injections every three months. These must be taken as prescribed to be most effective.
• Barrier methods: These include condoms and diaphragms. They must be used every time you have sex.

Talk with your OBGYN care provider about these options to decide what will work best for you and when to start birth control after delivery.⁶ Until you have chosen and established a reliable postpartum birth control method, talk to your partner about condoms to help prevent another pregnancy.⁷

Birth Control While Breastfeeding: What Are My Options?

There is some debate about whether birth control pills that contain estrogen reduce milk production. Some women have experienced this once starting estrogen-containing birth control pills, even after their milk supply has been established. If you are concerned about this possibility or have had milk production challenges with previous pregnancies, alternative options include pills that only include progesterone (the mini-pill) and certain IUDs.¹⁰ If you choose to breastfeed your baby, be sure to discuss which contraceptive method you are most comfortable using with your OB care provider.

Can You Get Pregnant While Breastfeeding?

It depends. Under specific circumstances, breastfeeding may delay ovulation.⁶ Without an egg, pregnancy cannot happen. The lactation amenorrhea method (LAM) uses breastfeeding as birth control. If any of the conditions are not met, however, you can get pregnant even though you are breastfeeding. Here are the criteria required for the lactation amenorrhea method to prevent ovulation:^6,12

• Your period must not have resumed yet.
• Your baby must be less than six months old.
• Your baby is breastfeeding exclusively, meaning you are not giving formula or solid food.

The reliability and duration of the LAM can vary. Be sure to discuss using breastfeeding as your postpartum birth control method with your OBGYN care provider.^4,9

Can You Take Plan B While Breastfeeding?

Plan B (Levonorgestrel) can be used as an emergency contraceptive if you either have unprotected sex or you suspect there may have been a lapse in effectiveness from the method of birth control you used. If you take Levonorgestrel and you are breastfeeding, some of the medication may cross over into your breastmilk, but the small amount should not harm your baby.¹¹

Levonorgestrel is a lactation category 2 medication, indicating there is limited data. However, it is probably compatible with breastfeeding. There is no absolute indication to pump and dump. There is a theoretical risk that it could impact your milk supply. Waiting three to four hours after taking a dose before breastfeeding is recommended.¹¹

Because your body may resume ovulation soon after giving birth, it is essential to consider your birth control options. If you are ready to be sexually active and would rather not get pregnant again, talk to your OB care provider about available contraceptive methods.

The infamous “mom pooch” can make moms feel as if they look pregnant long after they have delivered their babies. While it may sound superficial to be worried about a small bulging belly postpartum, it is a legitimate medical condition called diastasis recti.

Diastasis recti affects more than just your self-image and confidence; it can cause symptoms from pain to balance issues and more. Fortunately, it is usually diagnosed and treated easily. We will examine the condition, its causes, symptoms, prevention, and treatment.

What Is Diastasis Recti?

Your “six pack” comprises two columns of abdominal muscles called the rectus abdominis. They run vertically from your ribs to your pubic bone. The linea alba is a band of tissue that separates the left and right sides. When these two columns of abs separate and the linea alba widens, this is called diastasis recti. This usually happens due to increased intra-abdominal pressure, such as during pregnancy.¹

While there is always some degree of separation between the rectus abdominis muscles, diastasis refers to an abnormal degree of separation.² Many experts consider separation of more than two centimeters abnormal. However, diagnosing diastasis recti depends just as much on symptoms as the numerical distance.¹

How To Check for Diastasis Recti

Diastasis recti can usually be diagnosed with a simple test. You might even identify it on your own. Lie on your back with your knees bent and feet on the floor, lift your shoulders off the ground, and notice the shape of your belly. If you have abdominal separation, you might see the vertical center line between your abs bulges. You might also be able to feel a significant gap between your abs.³

If you suspect you have diastasis recti, your provider can examine you. They may palpate or feel your abdomen in different locations — above, at, and below your belly button. They may use their fingers to measure the gap, or they may use a tool called a caliper to get a more precise measurement. Sometimes, they may use an ultrasound to observe the abdominal gap.^2,3

How Common Is Diastasis Recti?

Diastasis recti is very common during pregnancy and postpartum. Some sources report that around 60% of women are affected by it.³ However, exact percentages can be hard to identify because experts and practitioners use different diagnostic and cutoff values.²

For example, even if two centimeters is the universal threshold, is this in a flexed or relaxed state? And is the separation measured above, at, or below the belly button? It is also important to remember that abdominal separation is common even in women without true diastasis recti, especially above the umbilicus.¹

One study had physiotherapists assess diastasis recti in pregnant and postpartum women. They classified diastasis recti into mild, moderate, and severe cases based on fingerbreadths between the recti muscles at, above, or below the navel while performing a crunch.⁴

If the therapist could see the linea alba protruding during the crunch, this was considered diastasis recti, even if the width of the gap was less than two fingerbreadths.⁴ Based on these criteria, this study found that 60% of women had the condition at six weeks postpartum, and 33% of women still had diastasis at one year postpartum.⁴

What Are the Risk Factors for Developing Diastasis Recti?

Little is known for sure about the risk factors, but these are some theories on contributing influences:

• Older maternal age⁴
• How many babies you have had and how close together they are^2,3
• Body mass index²
• Frequent heavy lifting⁴
• Having a large baby or multiple babies⁴
• Multiples, like twins or triplets⁴

Although some of these risk factors may contribute to the development of diastasis recti, it is a common condition and can occur even without any of these risk factors.³

What Causes Abdominal Separation?

Abdominal separation happens during pregnancy because of increased volume and pressure in the abdomen. Your growing baby and uterus stretch the abdominal muscles, so the linea alba widens, thins, and protrudes. The linea alba is elastic and typically shrinks back together after delivery. If the linea alba stretches too much and does not retract after pregnancy, this causes diastasis recti, in which the ab muscles remain separated postpartum.³

Diastasis Recti Symptoms

Diastasis recti often begins during pregnancy as your abs separate to make room for your baby.³ This separation can cause some of the following symptoms:

Feeling of Instability

Diastasis can weaken your abdominal muscles, and your core aids a lot in balance. With a weak core from diastasis recti, you may feel unstable.^1,3

Midline Bulge

When the ab muscles are separated, your abdominal center line may bulge, especially under increased abdominal pressure.¹ This pouch can sometimes feel soft or jelly-like.³

Coning During Pregnancy

In cases of diastasis recti during pregnancy, your bump may form a point where your abs meet instead of appearing perfectly round. This means that, besides the gap between your abdominal muscles, the linea alba protrudes, especially under pressure. Coning may begin in pregnancy but can persist postpartum, and you should watch for this triangular shape in your abdomen when engaging your core.⁵

Incontinence

Your core muscles and pelvic floor muscles are interconnected, so separation and weakness in the abdominal muscles can cause the leaking of urine during pregnancy and postpartum.³

Pain

While the abdominal separation should not be painful, the weakening it causes of the abdominal muscles can contribute to pain elsewhere. Core and pelvic floor weakness and instability can lead to pain during sex, back pain, and chronic pelvic and hip pain.^1,3

Diastasis Recti Treatment

If you are experiencing these symptoms or have found a wide gap between your abdominal muscles even without other symptoms, you are probably wondering how to fix diastasis recti and bring your core back together. Most of the time, treatment consists of physical therapy exercises for diastasis recti combined with increased bodily awareness. Some people choose to wear abdominal binding devices or pursue surgery, though surgery is rarely necessary.³ Different treatments for diastasis recti are outlined here:

Exercise

If you wonder about working out with diastasis recti, you may find conflicting information about the best way to rebuild core stability. However, certain movements and exercises are essential to regaining core strength and stability. Many sources say that when you have diastasis recti, you should avoid traditional core workouts and poses, such as crunches, plank, downward dog, and boat pose. These can increase abdominal pressure, push ab muscles out, and worsen separation. Many sources also recommend avoiding heavy lifting, and a good rule of thumb is not to lift anything heavier than your baby.³

However, one study demonstrated that curl-ups could strengthen and thicken abdominal muscles without increasing separation.⁶ The key is to ensure you are performing these diastasis recti exercises properly and with awareness — watch your belly as you do the curl-up to ensure no noticeable protrusion or coning is occurring.⁶

Another study implemented a deep core stability exercise program that significantly decreased abdominal separation and increased quality of life. The program involved diaphragmatic breathing, Kegel exercises, plank poses, and isometric abdominal contraction.⁷

A physical therapist who specializes in core and pelvic floor concerns of pregnancy and postpartum may be able to help tailor a core rehabilitation program for you. While diastasis recti physical therapy can sometimes improve the appearance of a midline bulge, it is more effective at regaining the proper function of the ab muscles, regardless of how they appear.¹

This means that while you may be looking for a dramatic difference between diastasis recti before and after photos, the more important thing is you regain proper function of your abdominal muscles to improve symptoms such as instability, incontinence, and back and pelvic pain.

Abdominal Binders

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Some women wear abdominal binders postpartum to hold their abdomen in place and provide low back support. Wearing a binder can remind you to use good posture and engage your core muscles properly; however, these binders do not strengthen the core or heal diastasis recti.³

Surgery

Surgery can reconstruct, repair, or strengthen the linea alba to decrease bulging.¹ It can be performed laparoscopically or open, but it is usually reserved for severe cases that do not respond to therapy.¹ Some consider this surgery controversial because it is mostly performed for cosmetic purposes. Diastasis recti may be improved in a “tummy tuck” procedure.⁸

Those who have had repair surgery may feel dissatisfied if their symptoms or appearance do not improve as they expected. Surgery can also cause complications such as infection, bruising, scarring, and other abdominal damage, and a relapse of the diastasis is also possible.¹ If you choose to pursue surgery, you should wait at least two years following childbirth, and you should not be planning for any future pregnancies.⁸ Surgery is necessary in the case of an umbilical hernia, in which part of an organ pops through the linea alba.³

Can You Prevent Diastasis Recti?

You may not be able to completely prevent abdominal separation during pregnancy, as this naturally happens to accommodate your growing baby. However, you can do things to decrease the severity of the separation and lower your risk of diastasis persisting postpartum:³

Be Aware of Abdominal Pressure

Core-specific exercises like sit-ups and planks can increase belly pressure and cause abdominal separation. These are best avoided after the first trimester of pregnancy. Similarly, heavy lifting of weights or even groceries or toddlers can cause strain. Limit heavy lifting to prevent excessive abdominal pressure. When heavy lifting cannot be avoided, engage your deep core muscles to support your rectus abdominis muscles. Watch your belly for linea alba protrusion during lifting, and modify your motions to decrease coning.³

Log Rolling

One way to avoid undue pressure in your abdomen during pregnancy and postpartum is to log roll when getting out of bed. Instead of doing a sit-up or crunch to rise from a reclined position, roll to one side, then use your arms to press yourself up. Decreasing abdominal pressure in everyday activities like this may help prevent diastasis recti from developing or worsening.³

Diaphragmatic Breathing

Belly breathing engages your core with each breath, releasing pressure and tension. This can help prevent abdominal separation. To practice belly breathing, place one hand on your chest and the other on your belly. Inhale. Your belly should press out while your chest remains stationary.^3,9

Exercise

Multiple studies have shown that prenatal and postpartum exercise can reduce the width and severity of the ab gap. This may be because exercise helps you maintain core strength during pregnancy and postpartum and also helps with weight management.¹⁰

Healthy Weight Gain

One study found that body mass index and weight gain during pregnancy are related to the development of diastasis recti. Awareness of weight gain during pregnancy and keeping your weight gain healthy may help prevent diastasis recti.²

Is It Ever Too Late To Fix Diastasis Recti?

Fortunately, it is never too late to fix diastasis recti. If it has been years since you have had a baby and you are still dealing with diastasis recti, you might be wondering how to fix it years later. You can almost always repair abdominal separation with the right physical therapy exercises. The same exercises, core engagement, and bodily awareness that can repair diastasis recti in the early postpartum days can improve your diastasis years later.³

After all your body has been through in pregnancy and postpartum, it can be frustrating and disheartening to experience lasting effects on your abdominal muscles. While it can be tempting to jump back into core workouts to sculpt your body and regain strength, this may be counterintuitive. Fortunately, diastasis recti can drastically improve with the right therapy and some time.

After I delivered my first daughter, I could barely sit. I had second-degree tearing from birth and had many stitches in place. It burned when I peed. My whole bottom ached so badly, and it felt like my insides were falling out of me. It hurt to laugh, walk, and use the bathroom. I cried and worried I would never feel normal again. I also wondered how I could best perform perineal care to soothe my pain and heal well.

Your perineum, the diamond-shaped area consisting of your urethra, vagina, and anus, is a particularly sensitive area both physically and emotionally.¹⁸ Injury to this area can be painful and upsetting. Fortunately, with good medical attention and home follow-up perineal care, you can feel like yourself again. Here, we will review vaginal tears from birth and how to help your perineal heal postpartum.

What Is a Perineal Tear?

A perineal tear refers to trauma that occurs to the female genitalia during a vaginal birth.¹ Most commonly, the vagina tears toward the rectum, but a tear can extend from the vagina in any direction: toward the urethra, out to either side, or toward the rectum.¹ These tears happen because the perineal tissue has not adequately stretched before the delivery of the baby’s head. The vaginal opening is too tight or small for the baby’s head to fit through, so a tear increases the diameter.¹

Perineal tearing can occur spontaneously, meaning the vaginal tissue tears on its own as you push out the baby. Alternatively, a provider may perform an episiotomy or a small cut in the vaginal opening to help get the baby out faster or prevent a worse natural tear in a different location. Episiotomies are increasingly controversial.²

On average, women who have a vaginal birth have an 85% chance of experiencing a perineal tear. However, tearing is most common during first births, and the likelihood decreases with each birth.¹ This held for me, as I did not experience any tearing with my second delivery.

In addition to varying in the direction of tearing, perineal tearing can vary in the depth of tissue it extends into.²

Degrees of Perineal Tearing

Perineal tearing is classified based on how deep the injury extends into the vaginal muscle and beyond. There are four degrees of tearing:^2,19

• First-degree: Only the vaginal mucosa and perineal skin are involved in a first-degree tear, and the repair may or may not require stitches.
• Second-degree: A second-degree tear involves both the vaginal mucosa and perineal muscles. It requires stitches or surgery for repair.²
• Third-degree: Lacerations that involve the anal sphincter muscles are called a third-degree tear. Third-degree tears can be further classified into what percentage of the anal muscle is affected.¹ These tears require surgical repair in the delivery room or operating room.²
• Fourth-degree: A fourth-degree tear extends from the vaginal skin through to the rectal epithelium. It requires advanced repair, usually in an operating room.¹

If you had a vaginal tear during childbirth, you might wonder how long it takes to heal. Depending on the severity, most perineal tears significantly improve within two weeks. Any stitches for perineal tears typically dissolve by your first postpartum appointment at four to six weeks.³

After my first birth, my stitches did not dissolve by my six-week postpartum check-up, so my provider had to remove them. The thought of it was worse than the experience of it, but it was pretty painless! And once the stitches were gone, I started to feel much better. My provider suspected they were possibly causing some tugging that enhanced my pain and soreness.

Possible Complications Following a Vaginal Tear

Vaginal tearing can sometimes cause complications after giving birth, depending on the severity of the tear, the repairs completed, and the perineal care afterward. Some possible complications of perineal tearing include the following:

Infection

In one hospital audit of women who received stitches for their perineal tears during birth, 5%-11% developed an infection. Infection of a perineal tear is more common if a doctor performs an episiotomy, if your water is broken for a long time, or if you have an instrumental delivery with forceps or a vacuum.⁴

Symptoms of infection of a perineal tear include:⁴

• Perineal pain
• A reopening of the wound
• Purulent (pus-like) discharge.

Contact your provider immediately if you think you have a perineal tear infection.

Bleeding

It can be difficult to know the source of vaginal bleeding postpartum. Some amount of vaginal bleeding after birth is normal due to lochia or shedding of the remaining uterine lining.⁵ However, significant amounts of blood loss, whether from the uterus or a vaginal tear, can be concerning because you could be at risk for postpartum hemorrhage.⁶

Most of the time, once your perineal tear gets stitched, the bleeding will stop. If bleeding persists, your provider may pack the wound to apply pressure. If the bleeding still doesn’t stop, your provider may administer local medications to encourage your blood to clot at the site of the tear.⁷

If a large amount of blood accumulates within the vaginal or vulvar tissue, you could develop a hematoma or a collection of blood under the surface of the skin, similar to a bruise.⁸

Chronic Pain

Anywhere from 6.1% to 11.5% of women experience chronic pain after childbirth. One report showed that C-section mothers report less chronic pain than those who had vaginal births.⁹ Lingering perineal pain can depend on the degree of vaginal tearing as well as other factors, such as having an operative vaginal delivery with forceps or a vacuum.^9,10 Persistent vaginal pain can also contribute to painful intercourse when you resume having sex postpartum.¹¹

Incontinence

Damage to the pelvic, vaginal, and rectal muscles can sometimes lead to incontinence. This means it is possible to leak urine, stool, or gas after experiencing vaginal tearing during birth.¹¹ Pelvic floor physical therapy can help regain control of these muscles after perineal damage.^15,20

Scar Tissue

Most of the time, once your vaginal tears heal, they are completely gone and will not cause any more issues. However, you can develop scar tissue.¹¹ Scar tissue can also be called granulation tissue, which means the wound “over-heals.” It can become swollen or red and may bleed. Usually, this resolves independently, but if you are experiencing difficulty with granulation tissue, you should seek evaluation by your medical provider.^12,21

Perineal Care at Home

Besides caring for your baby, you must care for your body, particularly your bottom. From managing pain and cleansing to voiding and stooling, here are some tips for taking care of your perineum postpartum:

Hygiene

Keep your bottom as clean and dry as possible. You will likely experience lochia, or bleeding and discharge from the vagina, for four to six weeks postpartum. Wear a pad during this time, and change it often. Do not use a tampon, a menstrual cup, or anything else to “catch” this blood and discharge, as this can cause infection or further damage to your vagina.¹³

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You can clean the outer vulva with mild soap and water in the shower. Do not put any cleaning products inside the vagina, and avoid using anything abrasive or heavily scented.¹⁶

When you change your pad or use the bathroom, apply a witch hazel pad or gel to the sore or stinging area. This may help relieve burning in the area. You can also use an ice pack.¹⁴

Urinating

In my experience, urine can cause stinging and burning to vaginal tears while they are fresh. One of my postpartum nurses taught me to spray warm water from a squeeze bottle at the vagina while passing urine. This dilutes the urine and lessens the burning sensation.¹⁴

Bowel Movements

Bowel movements can be difficult to pass in the early postpartum days and weeks. Avoid bearing down too hard in an attempt to pass stool. This can cause hemorrhoids and increase perineal muscular pain and soreness. Keep your bowel movements soft and frequent by increasing fluid and fiber intake. You can also talk to your provider about whether a stool softener might be helpful for you.¹⁴

After a bowel movement, avoid aggressively wiping. Instead, consider rinsing the area with a perineal spray bottle or briefly dunking in a sitz bath. A sitz bath is a shallow bath that sits atop the toilet opening. It allows just your perineum to soak for a few minutes. This can relieve pain and help with cleansing.¹⁴

Pain

You are probably wondering how to relieve pain from vaginal tearing and stitches. Avoid sitting in the same position for long periods (easier said than done with around-the-clock nursing and holding a newborn!), and avoid sitting or putting pressure directly on your perineal wounds. Consider sitting on a soft, padded cushion or pillow, or even a donut-shaped pillow, to relieve pressure on the area.¹⁴

Talk to your provider about the use of medications and ointments for pain postpartum. Some people experience relief from muscle soreness by taking ibuprofen. Others like to apply a numbing spray, and some use hemorrhoid cream.¹⁴

Weakness and Incontinence

If you are experiencing pelvic floor weakness, pain, or incontinence, consider doing Kegel exercises to retrain and strengthen your muscles. To perform a Kegel, pretend you are clenching your vagina around a marble and lifting it. Hold for three seconds or as long as possible, then release and repeat 10 to 15 times. You can do a set of Kegels multiple times throughout the day.¹⁴

Products To Help With Your Perineal Care

When preparing to care for your perineum at home, there are some supplies and medications that may be helpful to have on hand. From ways to manage postpartum vaginal bleeding to tools that help with pain and cleansing, here are some items that may help with perineal care postpartum.

Adult Diapers

Many women rave about wearing adult diapers like these for postpartum vaginal bleeding. I did not like the idea of taking off my pants every time I wanted to take off and put on a new diaper. I stuck with regular menstrual pads. You may want to have both on hand.

Pads

There is no doubt that you need postpartum pads for at-home perineal care, and you will go through many because you should change them frequently. My personal favorites were basic, unscented, wingless pads like these. You may already have a go-to brand or style; most will work fine.

Ice Packs

You will want to have absorbent pad-style ice packs to apply to your perineum to relieve pain from tearing and reduce swelling. My hospital sent me home with lots of extras. If your hospital does not supply excess ice packs, these are the ones I used. Some women prefer to make “padsicles” by applying witch hazel cooling gel and crushed ice to a pad and sticking it in the freezer.

Witch Hazel Pads

My hospital supplied me with a good supply of witch hazel pads, but I stocked up on these when I ran out. Witch hazel is thought to relieve pain and reduce inflammation in the perineum postpartum.¹⁷

Spray Bottle

A perineal spray bottle can be useful as an alternative to wiping with toilet paper after using the bathroom. It can also help to spray water toward your vagina while urinating to relieve the burning caused by urine hitting your vaginal tears. This spray bottle is great because it can be used more easily upside down.

Sitz Bath

A sitz bath sits on top of your toilet seat and holds a shallow amount of water to soak your bottom after using the bathroom. It can help cleanse or relieve some swelling and pain related to perineal tears. You can also add Epsom salt or magnesium to your sitz bath to help relieve pain.

Perineal Spray

A close friend gifted me this Earth Mama Perineal Spray and Balm kit at my baby shower. I loved having it on hand postpartum, providing cooling relief to my second-degree tears.

Medications

In addition to the supplies you may want on hand for postpartum perineal care, there are some medications you may need and should have in advance. As always, talk to your provider before taking any medications, especially if you are breastfeeding.

Numbing Spray

Some women also like to use a medicated cooling and numbing spray containing benzocaine to relieve some of the pain and soreness from their stitches.

Stool Softeners

Different stool softeners and laxatives work for different people. My provider recommended Colace for me postpartum, and I took it a few times when I needed relief from postpartum constipation.

Hydrocortisone

If you experience hemorrhoids in addition to your perineal tearing, you may want to apply hydrocortisone cream to shrink them and relieve any pain or itching they are causing.

Ibuprofen

Ibuprofen is good to have on hand and works great to relieve pain and soreness related to perineal tearing. Check with your provider before taking it, as it can put you at greater risk for hemorrhage.

Dealing with vaginal tearing and performing perineal care can be daunting on top of taking care of a newborn. It is best to be prepared with supplies for perineal care in case you need them postpartum. It can feel like a lot of steps just to pee in the early postpartum days and weeks, but taking care of your perineum postpartum will soon become second nature and aid in healing, so you do not have to do all these extra steps for long!

Pregnancy and childbirth cause many dramatic changes in your life and body. Some changes may be expected and exciting, while others are less so. If you are pregnant or have given birth and notice changes such as stress incontinence (urine leakage when laughing, coughing, sneezing, jumping, or squatting), pain in your pelvis, or not making it to the bathroom in time, you are not alone. It may be time to consider pelvic floor therapy.

These are not embarrassing or inconvenient parts of pregnancy or life after childbirth. These are symptoms of pelvic floor dysfunction caused by weakened or injured pelvic floor muscles, a common and treatable condition.¹ If you are suffering from these symptoms, postpartum pelvic floor therapy guided by a pelvic floor therapist can significantly improve your quality of life. Take the time to learn more and to take care of yourself.

What is the Pelvic Floor?

Your pelvic floor is a supportive hammock-like structure made of a group of muscles.² These muscles keep the organs in your pelvis, such as your bladder, uterus, ovaries, and rectum, in place. They also facilitate urine and bowel control in coordination with other pelvic structures like the urethra and the anus.³ To locate your pelvic floor muscles, take a moment to imagine you are trying to stop the flow of urine while you pee. The muscles you would squeeze to do this are your pelvic floor muscles.⁴

How Your Pelvic Floor is Affected During Pregnancy

During pregnancy, your pelvic floor supports your baby as your uterus grows and your placenta, and an increased blood supply to nourish your baby.⁵ This increased weight causes stretching and potentially weakening pelvic floor muscles.⁶ This is why some women experience pelvic floor weakness symptoms during pregnancy.² Constipation during pregnancy and straining to pass a bowel movement can also cause the pelvic floor muscles to weaken.⁵

For a vaginal delivery, the pelvic floor muscles must stretch even further, up to three times their original length. This allows your body to accommodate your baby’s descent down the birth canal, particularly during pushing.¹³ In addition to pelvic floor muscles experiencing trauma, nerves can be stretched, causing postpartum pelvic pain, which may happen with or without sex. If forceps or a vacuum are used to help deliver your baby, the risk of pelvic floor injury increases. In addition to urine or bowel incontinence, weakening of the pelvic floor muscles can impact their ability to support other pelvic organs later in life^.7 This can lead to a condition known as pelvic organ prolapse, as the organs that the pelvic floor is designed to support (the uterus, bladder, and rectum) drop down into the vaginal canal.⁸

Some women’s bodies recover more quickly and completely after giving birth, while others may take longer or need additional restorative support. It is essential to pay attention and listen to your body. If you are experiencing symptoms that are negatively impacting your quality of life, it is best to seek resources from your OB provider, such as referral for rehabilitation through pelvic floor therapy (or postpartum physical therapy) specifically aimed at restoring strength in the muscles of your pelvic floor.⁵

How Can a Pelvic Floor Therapist Help?

Pelvic floor therapy is a specialized physical therapy to restore strength in the pelvic floor muscles. The goal is to help resolve symptoms of pelvic floor dysfunction through various exercises and strengthening techniques.⁹ A pelvic floor therapist is a physical therapist who has additional training to identify and treat pelvic floor disorders.¹¹

Pelvic floor physical therapy treatment can also focus on strengthening the abdominal muscles for mothers who have diastasis recti or a separation of the abdominal muscles that can happen during pregnancy and delivery.⁶

Pelvic Floor Therapy: What To Expect

Effective pelvic floor physical therapy begins with your therapist discussing your medical history, what symptoms you are experiencing, and what goals you would like to achieve through therapy.⁹ Your therapist can teach you about the anatomy of the pelvic floor using a model of a pelvis or pictures to explain how the weakening of specific pelvic floor muscles may cause your symptoms.¹²

Your therapist will perform a physical exam, including an assessment of your hips, spine, and pelvic floor muscles, to assess which muscles need strengthening.¹¹ The pelvic floor muscles are during a pelvic exam similar to the one you get during a pap smear, but there is no need for a speculum or stirrups. The therapist inserts a gloved finger into your vagina to determine the specific muscles contributing to your symptoms. You may be asked to squeeze and relax your pelvic floor with instruction from your therapist. Be sure to communicate with your therapist if you are not comfortable at any point.⁹

Next, your therapist will discuss your treatment plan to meet your individual needs and how to prevent worsening dysfunction as you age.^2,6 Techniques include exercises, biofeedback therapy, and stretches you can do to strengthen your pelvic floor muscles.² You may also receive recommendations on lifestyle changes to help improve pelvic floor function and prevent things that may worsen your condition, like constipation.⁹

Does Insurance Cover Pelvic Floor Therapy?

Many insurance companies that cover physical therapy will cover pelvic floor therapy. It is best to verify with your insurance provider beforehand to find out if it will cover your treatment and if you’ll need a referral from your doctor.¹⁰

Do I Need to See a Therapist? Can’t I Do Kegel Exercises?

It is a common misconception that doing Kegel exercises alone at home can help all pelvic floor issues.¹¹ Also, many people do them incorrectly initially; for example, they may hold their breath or tighten their thigh or buttocks muscles.⁷ This could do nothing to help your symptoms or may make them worse. A pelvic floor therapist can determine if Kegels are right for you and, if so, teach you the proper techniques so they are effective. They can also answer any questions you may have.¹¹

Kegel exercises are one of the many forms of pelvic floor muscle strengthening. You can do them by squeezing and holding your pelvic floor muscles for three seconds and then relaxing in sets of 10 three times a day. Each week, as your muscles strengthen, you can increase the hold by one second and eventually achieve the goal of a 10-second hold.⁷

Can You Do These Exercises During Pregnancy?

Kegel exercises are safe during pregnancy; however, if you have symptoms such as pain or urine leakage before delivery, talk with your OB provider.⁴ You may get relief with formal pelvic floor physical therapy. Your pelvic floor therapist can teach you exercises for your specific needs and continue or modify treatment as needed after delivery.¹²

When To Start Pelvic Floor Therapy After Birth

As your body recovers from giving birth, your muscles undergo further physical changes. This is why some symptoms of pelvic floor weakness resolve on their own with time. However, if you have symptoms at your six-week postpartum follow-up appointment, talk to your provider about what you are experiencing. Your provider can give you a referral to a pelvic floor therapist. If you haven’t made it to six weeks and your symptoms are negatively impacting your quality of life, you may want to seek treatment sooner.¹⁴

Your body can do amazing things: growing your baby, giving birth, and, in the case of pelvic floor weakness, healing itself with the proper therapeutic guidance. Although symptoms of pelvic floor dysfunction occur frequently in motherhood, they have a treatable cause, which means you do not have to suffer. If you are experiencing urine or bowel incontinence or pelvic pain, be your own advocate and find a pelvic floor therapist. Take care of your body and seek help. You’ll be glad you did, now and for years to come.

As if the newness and pressure of becoming a parent aren’t enough, many new mothers are contending with postpartum fitness myths and misinformation surrounding the experience after childbirth – which can leave them feeling inadequate.

A reality check will help you focus on what’s important. So, let’s run through some postpartum myths you should ignore. Or at least examine them a little more closely.

Postpartum Fitness Myths Every New Mother Should Ignore

Myth 1: Breastfeeding is All You Have to Do to Lose Weight

Breastfeeding has many benefits for mother and baby, and it sure burns up calories, but breastfeeding isn’t a magic bullet for losing weight. One study found that, on average, women who exclusively breastfeed for three months lost about three pounds more than women who didn’t breastfeed after giving birth.¹

If you believe breastfeeding will be all it takes to lose the weight you gained during pregnancy, you’re more likely to get discouraged or feel down when that doesn’t happen. Always remember that post-pregnancy weight loss should be a slow and steady process. Now is the time to nourish your body and help it to heal. It is not the time for a restrictive diet and intense exercise.²

Oh, and FYI: If you’re not breastfeeding, that’s totally okay, too!

Myth 2: If You Were Active During Pregnancy, You Could Start Working Out Immediately

Regardless of how active and strong you stay during pregnancy, your body needs time to recover from giving birth. And if your delivery involved complications or a C-section, your recovery time may be longer than average.²

Even with an expert-designed fitness program, you should not begin exercising until you have clearance from your doctor. Be kind to yourself and remember that health and fitness are lifelong. With patience, you will get there. Returning to exercise will take time and patience – no matter how fit you were before or during your pregnancy.

Myth 3: Between the Baby and Trying to Get Enough Sleep, You Won’t Have Time to Exercise, So You Shouldn’t Bother

Yes, sleep is essential, as is self-care. But moving your body gently and within your limits can help you sleep better and manage the anxieties of being a new parent.³

Remember, exercise doesn’t have to be all or nothing. You can break the workouts into smaller chunks if you need. Any tiny bit of movement counts!⁴

Myth 4: Diastasis Recti Always Goes Away On Its Own

Diastasis recti (ab separation) usually starts to resolve in the first two months after childbirth – but it may not, so it’s vital to be proactive with some gentle exercises.⁵

Chat to your doctor about ab separation during your postpartum check-up and get them to assess where you are at. The best way to help it resolve is with exercises that engage the deep abdominals, such as deep breathing and slow, controlled movements. However, some activities, like crunches, can make it worse.⁵

Myth 5: Having a Baby Ruins Your Body

Women can experience severe symptoms and complications after childbirth: back pain, abdominal cramping, involuntary peeing, pain after sex, and bleeding. These problems are compounded by the fact postpartum care is hugely underserved and under-researched. The World Economic Forum acknowledges this, stating, “This lack of priority for women’s health and reproductive biology as a scientific field is systemic.” ^6,7 I have read many crushing tales of new mothers whose health concerns after giving birth were dismissed.

Then there are the changes to our bodies that may not cause physical pain but stay with us long after giving birth: scars, stretch marks, and the loose skin that I am all too familiar with! One of the weirdest postpartum changes I had no idea about until I spoke with friends who had given birth is that women’s feet can go up by a half or even full size after pregnancy.⁸

While buying new shoes may be inconvenient and expensive, does that mean your body is ruined? I say: it’s not ruined; it’s just different.

Love Your Body In Every Stage

Loving your body at all journey stages is the most critical factor in your postpartum recovery. Remember what your body has done and continues to do for you and your new baby, and be grateful for it. It’s easy to forget this when what you see in the mirror feels unrecognizable. Just because you’ve changed doesn’t mean you’re any less amazing, beautiful, and strong. Give yourself time, focus on how you feel and what your body can do, and don’t fall into the comparison trap. While your best friend may “bounce back” quickly, you may have to work harder to regain strength. I know I did.

Whatever you may have heard about what happens after you give birth and any postpartum fitness myths you might find, remember that your doctor or midwife should always be your first port of call.

Always consult your primary health provider before beginning any new exercise program, as there are some situations where exercise may not be advised. This information should be used as a guide only and should not replace the advice of your medical practitioner.

I’ve never been the girl who loves to work out. But I do it because I know it’s good for my body and my brain and will help me stay healthy for my family. However, after I gave birth to my second child, finding the time or energy to work out became really difficult — almost impossible. It was tough to find a program that worked for my work schedule, my kids’ schedules, and something that piqued my interest and motivated me to continue. I knew that a personal trainer would be my ideal option to help hold me accountable, but unfortunately, that was out of our family budget. I’ve tried fitness apps thinking that would be the solution, but, admittedly, I found myself stopping after a few weeks . . . I know I’m not the only one who has signed up for a program or a gym and then stopped after a little while.

When I was told about the FUTURE app and how it’s like a personal trainer in your pocket for a fraction of the price, I thought it might be a good option for me. I’ve been using it for the past month, and now I can say, without a doubt, that FUTURE is the postpartum exercise solution I’ve been looking for. I have been raving about it to friends and co-workers because I genuinely believe that this is the future of fitness, especially for busy moms like me.

But first, what is FUTURE?

FUTURE is a personal training fitness app that brings human connection to digital personal training. They use a combination of technology, content, and elite personal trainers to empower their members through fitness. They have added a personal touch to the digital fitness world.

In my opinion, several factors make the FUTURE app special.

1. You get to pick the best coach for you. Fill out their ‘Find Your Coach’ quiz or select from their list of available elite coaches.
2. Once you select a coach and meet with them for a video call about your wants, needs, and equipment you have available to you, your trainer creates weekly custom training plans for you. They are paired with personalized audio coaching, and everything is custom-tailored to you.
3. Whether you are pregnant or postpartum, a stay-at-home mom or a career mom who has to travel, FUTURE helps you achieve your fitness goals when and where it’s most convenient for you. Having a real coach who checks in on me and messages me throughout the week holds me accountable. This is why I keep doing the workouts and why I’m seeing and feeling results. If you read their reviews, other members agree.

How does the FUTURE app work?

The app is straightforward with an intuitive design, and it’s easy to get started.

1. Download the app and select a trainer.

First, download the FUTURE app and take their short ‘Find Your Coach’ quiz to get matched to a trainer. (I filled out the quiz on their website and then downloaded the app once I was paired with a coach, but you can do this on their app too.) The quiz will ask you questions about:

• How often you worked out last week? I said zero.
• If you have any unique needs or interests? Maybe it’s injury prevention, weight loss, nutrition help, prenatal and postpartum, CrossFit, yoga, and more!
• What’s your top fitness goal? Is it to feel stronger? Get active again, lose weight, recover from an injury, sweat, and have fun? There are more options to choose from.
• What your primary motivation is for staying active?
• What’s prevented you from achieving your fitness goals in the past?
• And they ask, How would you describe your ideal coach? 

They provide multiple answers to choose from with all their questions, so you don’t have to think and type up your own responses. Just select the ones that apply best to you.

After evaluating my answers, FUTURE paired me with four potential trainers that they felt fit me best. I was then able to review each coach’s bio and see their experience, interests, and specialties. I chose Hope as my coach because I liked how she is an expert in efficiency training, HIIT, and strength training. As a busy working mom of two, I want to get the best bang for my buck with the bit of time I can offer to working out. I knew that with Hope’s experience, she could help me with my goals.

If you prefer not to take their ‘Find Your Coach’ quiz, you can go to their website and, at their bottom menu, select Coaches to see their list of available coaches.

Once I selected my coach, I was ready to sign up! It asked me if I had an Apple Watch, which I did. You don’t need to have an Apple Watch to use FUTURE, but I highly recommend having one because the watch tracks your progress as you’re doing each workout and sends your stats to your trainer.

After signing up, I received a welcome email prompting me to go to their app and schedule my call with my trainer.

2. Schedule a time to talk to your trainer.

Once I had the app downloaded and my trainer selected, Hope sent me a video message and a typed message on the FUTURE app explaining what I could expect, what we would talk about on our FaceTime call, and when we could schedule our call. It felt really natural and easy to do.

Hope and I got to know each other a bit during our call. She asked me more in-depth questions about my fitness journey, what I enjoy doing, my fitness goals after having my second baby, how often I want to work out, and how long I prefer each workout to be. I also was able to show Hope what workout equipment I have available. It was a great conversation. I believe it helped build our relationship and helped me become more familiar and confident with the FUTURE experience. During my call, Hope and I determined that three days a week for 30-minute workout sessions would be the best place to start since this is my first time working out again after having baby #2.

3. Get ready to work out!

After talking to my coach, Hope has created custom workout plans for me to complete each week. She messages me throughout the week through the app to check to see how I’m doing, motivates me to do my workout, and monitors my progress. I love that I can easily reach her through a message or by giving her a call!

Cool FUTURE features!

There are a lot of cool features with FUTURE, and I wanted to point them out so you can see why I rave about it so much.

How it connects with Apple Watch

This is definitely one of my favorite features. An Apple Watch keeps track of your heart rate while you are doing your workouts. It also tracks your steps and the calories you burned so you and your coach can monitor your progress. It also notifies your coach when you complete a workout, and your stats verify that you did, in fact, do the exercises. You can’t fool your trainer! By checking your stats, they can see which exercises got your blood pumping. Your stats and your feedback help them continue tailoring and adjusting your workout plan to help you achieve your goals.

What’s also nice about this feature is that you can quickly move to the next exercise by tapping the arrow on your watch. I find this really helpful when I am doing a floor exercise. This makes it more convenient because I don’t have to get up and touch my phone to progress to the next exercise.

Overall, I really like how I can see my results each day and my progress. It motivates me to continue doing the work and hitting my goals.

View your workouts

I also like how I can look at the upcoming workouts in advance. When I select ‘Overview’ on the bottom left of the app, I can see what Hope will have me do for each workout, how many reps or minutes she is going to have me do them, and what equipment I am going to use. My coach always puts in a warm-up at the beginning and a cool-down at the end of each session. And what’s nice is that there are videos of people doing each exercise, so you can see and hear the audio of how to do the proper form. I also like how my coach starts the workout with a personal message and records tips tailored to me on what’s coming next or what to keep in mind when performing the exercise. This makes me feel like I really do have a personal trainer guiding me throughout my workout journey.

Rate your workouts

At the end of each workout, the FUTURE app asks you to rate how difficult or easy it was from 1 to 10. Then, you can give your coach any feedback. In this text box, I include what I liked, what was challenging for me, when I went up or down on my dumbbell weight, or any modifications I made.

Messages

On the bottom right of the app, you will see your coach’s picture and ‘Messages’ written under it. This is the section where you can communicate with your coach directly. I’ve been able to message my coach, and she sends me messages throughout the week, too, to keep me motivated and remind me that she is there to support me. I like how you can message your coach as much as you want with your questions, comments, and concerns. They are there to help and provide guidance throughout our fitness journeys.

Record form feature

If you’re worried about doing an exercise incorrectly and want to prevent an injury from occurring, your FUTURE coach can help. Message your coach a video of you performing the movement through the app, and your coach will get back to you with feedback. They will say you are good to go, or they will send you a video of them explaining and showing what you can do differently to improve your form.

Earn badges

Other motivators that FUTURE provides are badges. I can earn special badges when I hit different goals, such as calories burned, workouts completed, etc. FUTURE wants you to stay motivated and committed to your fitness routine, so they have created some great features like this to keep up your motivation and commitment!

Go at your own pace

With FUTURE, I can get in my workouts on my own time. Often, that’s during my kids’ nap times or when they are in bed. But sometimes, my kids get up early, and I get interrupted. I like how you can pause the FUTURE app if you need to stop. Whether your baby or older kids are calling you or you need to stop for a drink of water, press pause to attend to the things you need (or need you) and then get back at it! You can also revisit any of your workouts at a later time.

The music

I didn’t expect that there would be music playing during the workouts, but I was pleasantly surprised! It plays music at the perfect volume, but you also get to select the type of music you prefer. They have different categories like New and Fresh, High-Energy Hits, Throwback Jams, or you can play from your Spotify account or another music app on your phone. I have found that this helps me get into the mood to get moving.

Viewing options

Currently, the FUTURE app is only compatible with iOS but will be available on Android in 2023. I’ve only viewed my workouts on my iPhone because that is most convenient for me. However, you can also view them on your iPad, Mac laptop, or Mac desktop. You can also use “Screen Mirroring” to AirPlay them to your smart TV. This is a nice feature to view your workout routines on a larger screen.

Why This is My Favorite Way to Workout Now and Why I’m Recommending FUTURE to Every Mom

I’m thrilled I found this fitness app. It’s made a big difference in my life, and here are the reasons I’m telling everyone about it.

1. Work out when you want to.

When you have a kid, finding a workout class that fits your schedule and your kids’ schedule is tough. With the FUTURE app, I choose when, how long, and how often I can work out.

2. You don’t have to drive anywhere.

I no longer have to factor in the commute to driving to my workout location and driving back home. My FUTURE trainer essentially comes with me everywhere I go.

3. Work out with what you have.

If you have access to a gym, local fitness center, or workout equipment in your home, great! But even if you don’t have any of those things, your FUTURE trainer creates a workout routine with what you have. So if you don’t have anything available, that’s okay. Just using your body weight is a great workout too

4. No one is awkwardly watching you workout.

I love that I don’t have to go to a gym or a class and have other people look at me while I work out. Watching me huff and puff and sweat is not something I want a bunch of people to see, especially as I’m getting back into working out again. I can wear what I want and feel comfortable doing the routines wherever I please.

5. My coach holds me accountable.

This is the biggest thing for me. My intentions are always good, but life can get busy with kids and work. I end up making excuses and then find myself not staying active. With FUTURE, my coach messages me almost daily and reminds me of my workouts, motivates me, and holds me accountable. I show up for her, but I’m the one that’s reaping the benefits!

Fun fact: FUTURE has found that its members are 2x more likely to achieve their fitness goals than if they used a different top fitness platform. I believe that this has to do with the relationship you build with your coach and how they help you stay accountable to your fitness commitments.

6. FUTURE considers where you are in life and your experiences.

There are plenty of fitness apps available, but with FUTURE, you are training with a real person. Your coach will modify things to meet your needs and adjust things to what you’re experiencing in life. Are you pregnant? Postpartum? Have injuries? No problem! They’ll be able to work with you.

7. It’s more affordable than having in-person personal training sessions.

As I mentioned before, I knew that a personal trainer would be an excellent option for me. However, $100 an hour for a trainer was out of the question for my budget. FUTURE offers a concierge, flexible, and elite training experience for a flat fee of $150/ month for an all-you-can-exercise plan. While $150 is not cheap, it’s more affordable and doable for me than an in-person trainer. With FUTURE, you can train up to 7 days a week. It would cost me $700 a week to meet with a trainer seven days a week, which would be $2,800/month. I spent about $150/month on local fitness memberships, but I wasn’t finding the time or energy to find a class that fit my schedule, drive myself there, and commit an hour of my time to work out. FUTURE has been the solution to my problem. Plus, unlike most trainers who ask you to buy training packages of 10 or more, there’s no long-term commitment. Future allows you to cancel at any time.

8. I can continue my workouts even while traveling for work or pleasure.

Sometimes I have to travel for work, and I’ve never been good at keeping up my workouts while I’m away. With FUTURE, I can let my coach know when I will be out of town, and she can plan workout routines that cater to me being away. All I have to do is let her know what I’ll have available to work out with, what my schedule will be, and I can get my workouts in wearing my Apple Watch. It’s never been easier, and she’s still helping me stay accountable even when I am away from home.

Final Thoughts about FUTURE as a Mom

A lot of things have changed for me after birthing my two kids. My body is different. My energy levels were lower. And my time is less flexible and less available. I noticed that my mid-section had gotten wider, but my patience had gotten thinner. My mood wasn’t consistent. My eating habits became worse. My energy was drained. And I felt less confident. Now that I’m taking care of myself again and have a coach supporting me, I’ve noticed an improvement in all of these areas in my life. My husband has been so proud of me, my kids seem happier (maybe it’s because I have more energy for them), and I’m feeling more like me again.

Mama, if you’re tired and ready to invest in yourself again, this is it. If you’re looking for a workout program that is going to hold you accountable to help you reach your goals, I cannot recommend the FUTURE app enough. It’s been my postpartum workout solution, and I feel it’s an amazing option for all moms everywhere.

Want to give FUTURE a try? As part of our audience, click here to receive 50% off your first month!

A woman’s body goes through many changes during pregnancy, birth, and postpartum. One of those changes is her pelvic floor. As a baby grows in the womb, the organs around it move to make room for the baby. This causes the uterus, intestines, and bladder to place extra pressure on the pelvic floor. And whether you had a vaginal birth or a cesarean birth, the pelvic floor after pregnancy and childbirth can potentially cause issues; urinary incontinence, pooping problems, painful sex, organ prolapse, and more! None of this is fun, which is why it’s so important to heal your pelvic floor after baby.

Today, we’re chatting with Dr. Sara Reardon, the Vagina Whisperer. Dr. Reardon is a Physical Therapist, a board-certified women’s Health and Pelvic Floor Therapist, and a mom of two. In 2006, Dr. Reardon created her business, the Vagina Whisperer, so women could finally get the care and attention they deserve regarding pelvic floor health. She’s an expert in her field (watch her TEDx Talk on Rethinking Postpartum Care here), and we are so grateful to have her on our show.

In this episode, Dr. Reardon shares with us how to heal your pelvic floor after a baby and everything that comes with that. She believes we shouldn’t be normalizing pelvic floor problems — instead, we should be normalizing pelvic floor conversations. We couldn’t agree more! And this is why we had this conversation with her to learn more.

Resources Dr. Sara Reardon Recommends

• Pelvic Rehab
• The Academy of Pelvic Health Physical Therapy

As more studies reveal the potential side effects of hormonal contraceptives, such as blood clots and mood disorders, many women seek non-hormonal alternatives to birth control. Natural family planning, also called fertility awareness, is one of these non-hormonal alternatives. It has grown in popularity but has long been used and researched as a way to prevent pregnancy.

Natural family planning uses no medications, devices, or hormones to affect a woman’s menstrual cycle or prevent pregnancy. It simply involves knowledge and awareness of the cycle and protocols for timing intercourse according to your family planning goals. The menstrual cycle has been called the fifth vital sign, and natural family planning gives tons of insight into a woman’s overall health.

What is Natural Family Planning?

Natural family planning refers to a group of methods that help identify days of the month when a woman is likely to become pregnant. Couples can use this information to avoid or achieve pregnancy by timing intercourse accordingly. A woman is only fertile about six days per cycle, whereas a man is always fertile. By avoiding intercourse during a woman’s fertile window, couples can prevent pregnancy without the use of medicines, hormones, or physical barriers. Conversely, by having sex during the fertile time, couples can increase their chances of becoming pregnant.

The Menstrual Cycle

On average, a menstrual cycle lasts 28 days from the start of one period to the beginning of the next. However, this can vary from cycle to cycle and from woman to woman. Ovulation, or the release of an egg from the ovaries, occurs once per cycle, around 14 days before the next menstrual period. Once ovulation occurs, the egg lives only 12-24 hours, while sperm can live in the female reproductive tract between 3-5 days. This means that to make a baby or become pregnant, a couple must have sex during the fertile window or the few days before ovulation through one day after. If a couple wants to avoid pregnancy, they must abstain from intercourse during this interval.

The Fertile Window

Because ovulation may not occur on exactly the same day each cycle, identifying the exact fertile window of each cycle can be tricky. Couples using natural family planning are taught to monitor different physical signs and symptoms that suggest ovulation is coming. They are also taught protocols based on their cycle history to suggest when in their cycle to start looking out for these “warning signs” of ovulation. Paying attention to these clues and their cycle day can help women accurately identify fertility and infertility periods within the month.

Some natural family planning methods can also confirm that ovulation has definitely occurred, at which point couples avoiding pregnancy are safe to resume intercourse until the next fertile window.

Natural Family Planning Methods

There are many different methods of natural family planning. Most methods require formal training to maximize effectiveness. Other methods rely on one or a combination of symptoms, indicators, and algorithms to identify a woman’s potentially fertile days. Some of these indicators include:

Cervical Mucus

In response to hormone fluctuations throughout the cycle, mucus secreted by the cervix exhibits noticeable changes. After a woman’s period ends, she typically has a few dry days. Then, as ovulation approaches, cervical mucus increases in amount, thins out, and becomes more stretchy, watery, and clear. Fertile mucus is often compared to raw egg whites. This type of mucus is the best environment for keeping sperm alive in the vagina and helping it to meet the egg. After ovulation, mucus dries up and becomes thick, sticky, white, and scant.

Women who use mucus methods for natural family planning observe their secretions when using the bathroom throughout the day. They then track or chart the amount and texture of their cervical mucus each evening. Those trying to avoid pregnancy avoid intercourse on “wet” days and typically consider dry days to be useable for sex. Fertility begins roughly around the first day of wetness after your period ends. It does take a few months of observation to notice the differences throughout the cycle.

Many women like this method because it is free and has pretty straightforward “rules.” It also has no side effects. However, it can take a few months of paying attention to learn your body’s patterns. You also have to be able to differentiate between cervical mucus, seminal fluid, arousal fluid, and other discharge. This method can also be frustrating for some couples because the duration of abstinence may be around two weeks per cycle.

Breastfeeding, recurrent vaginal infections, and approaching menopause can also affect whether cervical mucus methods will be a good form of natural family planning for you.

Basal Body Temperature

Basal body temperature refers to your lowest temperature in 24 hours, and it occurs every night in your sleep. It is measured with a very sensitive thermometer after at least three consecutive hours of sleep. The temperature must be taken before getting out of bed, talking, eating, or drinking. Daily temperatures are tracked on an app or paper chart.

Basal body temperature typically dips just before ovulation. In response to a hormone released after ovulation, the temperature then rises between 0.4 and 0.8 degrees Fahrenheit. This temperature rise lasts until your next period. Pregnancy cannot result from intercourse after ovulation has been confirmed by basal body temperature. Therefore, couples trying to avoid pregnancy are safe to have sex after noting a sustained basal body temperature rise, indicating ovulation is passed.

Alcohol or drug use, travel, a poor night’s sleep, shift work, illness, or doing anything in the morning before taking your temperature can affect your daily temperature reading. Basal body temperature protocols typically look for trends and consistency in basal body temperature instead of temperature readings on individual days. For instance, many protocols consider ovulation to have occurred if a temperature rise is sustained for three consecutive days.

Temperature readings cannot accurately predict when ovulation will occur. They can only confirm that it has already happened. Therefore, the basal body temperature method of natural family planning alone cannot identify the beginning of the fertile window, only the end. Since there is not enough warning with basal body temperature alone that ovulation is coming, many couples will use temperature methods in conjunction with other methods.

Urinary Hormone Monitoring

The hormone estrogen rises leading up to ovulation and then luteinizing hormone surges just before ovulation. Therefore, when estrogen begins to rise, a woman can be considered fertile. When luteinizing hormone surges, ovulation usually occurs within the next 24 hours, so the fertile window ends a few days after this peak.

These hormones are excreted in a woman’s urine. Like at-home pregnancy tests checking for the pregnancy hormone in a woman’s urine, women can use daily urine test strips for estrogen and luteinizing hormones. Digital monitors exist to read these test strips, or they can be read manually or with your phone. The test results can be stored in the digital monitor or recorded on an app or manual chart.

Like other methods, couples seeking to avoid pregnancy should avoid intercourse during the fertile window. Couples trying to conceive should have sex during high and peak fertility days.

Many people like this method because it is very black and white—the monitor and an algorithm identify low, high, and peak days, which provide very clear “rules” on when to have sex. It can also be used during more ambiguous periods of fertility, such as during postpartum or breastfeeding, coming off hormonal birth control, or when approaching menopause.

One downside of this method is the expense of the daily test strips and the monitor itself. The hormonal monitoring method of natural family planning also relies heavily on each daily reading, so it is important to remember to test urine each morning. If forgotten, the urine may be too dilute later in the day for an accurate reading.

Calendar Method

Women who have menstrual cycles that are a similar length each month can estimate their fertile window based on their cycle history. Because a period occurs about 14 days after ovulation, a woman can work backward from her next anticipated period to estimate the day of ovulation. The fertile window is calculated to be three days prior to expected ovulation and three days after. This method becomes more accurate over time, as you are able to notice patterns in cycle length.

The calendar method is the least accurate because cycle length and ovulation day can vary from month to month; however, it is easy and free. There is no additional daily monitoring required.

Natural Family Planning Effectiveness

The effectiveness of natural family planning varies widely depending on the method used and couples’ adherence to the rules of each method.

Mucus methods have been shown to be at least 77% effective, but up to 97% effective with perfect use. This means that of 100 couples avoiding sex on every “wet” day, three may become pregnant in a year. Those who do not follow protocols perfectly will have a higher chance of unintended pregnancy.

Urinary hormonal methods of natural family planning have been demonstrated to be up to 93-98% effective with perfect use after being formally trained in the protocol. Any deviation from the protocol increased the unintended pregnancy rate to 14%.

A study on the hormonal method of natural family planning also showed increased effectiveness at achieving pregnancy. 63% of couples using the hormonal method achieved pregnancy during their first month of trying. Comparatively, couples trying to conceive without using any tracking or family planning have about a 20% chance of conceiving each month.

The calendar method is about 76% effective with perfect use.

Many couples learn multiple methods and observe multiple different signs of fertility to increase success. Effectiveness is also heightened by learning formal natural family planning protocols with a trained instructor. It is not recommended to self-teach natural family planning.

How to Do Natural Family Planning

Observe Your Cycle

An excellent place to start with natural family planning is to pay attention to your cycle. Note when your period starts and ends. Pay attention to other symptoms throughout the month that can be related to your cycle and hormones. For instance, some women experience one-sided abdominal pain around ovulation. Maybe you have never paid much attention to your cervical mucus before. It could be worth noticing various signs of fertility. If it turns out that you have a very consistent and predictable 28-day cycle, you may feel comfortable using a calendar method. If your cycle is less regular, maybe you want to learn a more detailed natural family planning method and protocol.

Identify Your Goals

Since natural family planning can be used to avoid and achieve pregnancy, it is important to think about your family planning goals before learning a method. Are you looking to avoid pregnancy for the short term but achieve it in the next few months? If so, it could be a good idea to learn a method that will help you to both avoid and achieve pregnancy. Is it imperative that you avoid pregnancy? Then you may want to choose a method with the highest success rate.

Evaluate Your Lifestyle

Does your routine permit you to test your urine or your temperature first thing in the morning? Then hormonal or basal body temperature methods may be for you. Have you recently come off hormonal birth control or had a baby? Are you breastfeeding? Then hormonal methods might be the most straightforward for you right now. Do you work the night shift or have another unpredictable schedule? A mucus method may be a better fit because you have multiple opportunities to observe your mucus throughout the day.

Choose a Method

Once you have gathered some information about your cycle and thought about your goals and lifestyle, you have enough knowledge to help you choose which type of natural family planning method you want to use. Keep in mind that you can also combine methods for maximum efficacy, ease, comfort, and peace of mind.

Connect With an Instructor

Natural family planning instructors often specialize in one particular method. So once you have decided on a method, it is a good idea to reach out to an instructor. Many instructors also offer a free consultation to help you decide if their method might be a good fit for you. To find an instructor, you can ask your doctor or browse through women’s centers in your area. Many instructors also have their own websites or market through social media. Searching these outlets can help you find an instructor that will be a good fit for you.

Invest in Your Materials

Depending on your chosen method, you may need some new materials. These may include the following:

• Urine test strips
• Basal body temperature thermometer
• Phone apps for charting your cycle (some are free, and some are paid)
• Paper chart

If you have decided on a method and obtained an instructor, your instructor will be a great resource in helping you find the best materials for your situation.

Involve Your Partner

For many birth control methods, such as the pill, an IUD, and the implant, much of the responsibility can fall on the woman to take the medication or get the device. With natural family planning, the woman’s body is being observed since men are always fertile. Although you are only looking at the woman’s fertility signs, you can involve your partner in the charting and testing. This may help a woman not feel like the “gatekeeper” of sex because her partner will be on the same page. Open communication in natural family planning is essential to success and satisfaction.

Is Natural Family Planning Right For You?

There is undoubtedly a learning curve associated with natural family planning. But if you are looking for freedom from birth control or an opportunity to learn more about your body and cycle, it could be a great fit for you. I personally have used it to learn more about my body and avoid and achieve pregnancy during different seasons of my life. Abstinence and deciphering fertility signs can be difficult and frustrating at times. But natural family planning has also strengthened my marriage and given me much more insight into my overall health. I have become so interested in and passionate about fertility signs and the menstrual cycle that I am training to be a natural family planning instructor.

Hopefully, this article provides you with some background knowledge and an idea of where to start your natural family planning journey. If this is something that you are interested in pursuing, definitely talk to your partner and reach out to your doctor. They can help you determine if natural family planning might be a good fit for you.

Finally, please keep in mind that if you are taking or have recently taken hormonal birth control, have recently had a baby or are breastfeeding, or nearing menopause, this may impact whether your body gives the same warning signs before ovulation and whether or not you are ovulating at all. Again, reach out to an instructor or talk to your doctor before changing any practices or medication regimens.

It is no surprise that pregnancy and postpartum hormone changes can take us on quite the ride! During my education as a women’s health nurse, I learned quite a bit about the hormones responsible for these swings. But until I experienced it myself, I didn’t realize how much of an impact they could have on us. And everyone experiences them a bit differently.

These hormones can also affect women differently depending on what stage you are in your pregnancy and postpartum recovery. It’s essential to understand what happens to our hormones once your baby arrives to help you better prepare for what to expect!

Hormones During Pregnancy

Before we dive into postpartum hormone changes, let’s talk about our hormones during pregnancy. After we deliver our baby, it’s essential to understand that our hormone levels shift and change.

Two specific hormones play a vital role: estrogen and progesterone. These hormone levels rise dramatically during pregnancy. Something you may not realize is progesterone and estrogen are key in creating dopamine and serotonin, which may be why you feel calm and happy during your pregnancy! However, once our baby is born and the placenta is delivered, those levels plummet. This sudden shift can cause those feelings associated with “baby blues,” which we’ll talk about in a minute.

After our baby is born, hormones prolactin and oxytocin levels rise drastically, causing what I call a hormone tornado! It is a lot to cope with the rise and fall of these different hormonal shifts. It’s no surprise that many women feel emotionally fragile after the delivery of their babies. Let’s dig into the specifics of what is happening during these postpartum hormone changes.

Postpartum Hormone Changes

First Three Weeks

The first three weeks after delivery, you will likely feel a swirling of emotions—some wonderful and others not so wonderful. As I mentioned previously, the drop in progesterone and estrogen is to blame for those “baby blues,” making you feel like you have a mild form of depression and a bit down. You may experience sadness, mood swings, teariness, anxiety, insomnia, irritability, restlessness, and anger.

This may surprise you because so many of us expect to feel nothing but rainbows and butterflies. However, about 80% of new mothers will experience these emotions.¹ Please know that you are certainly not alone. These feelings are considered normal, and they’re usually temporary. By the three-week mark, these emotions typically subside. If they don’t, I recommend reaching out to your care providers. This can be a sign of postpartum anxiety and postpartum depression, which is highly treatable!

Thankfully our bodies are making up for this drop in hormones by producing large amounts of oxytocin, also known as the “love hormone.” This will likely give you those warm and fuzzy feelings and strong motherly instincts when looking at and taking care of your precious new baby. I always tell my patients and clients not to be concerned if you don’t feel that immediate bond with your baby. It can happen for various reasons and isn’t anything to feel down and out about. It will come in due time.

Prolactin levels also rise after delivery, and they are to thank for our abundant breast milk production. However, prolactin can affect dopamine and cause moodiness, low energy levels, and slowed metabolism.

First Six to Eight Weeks

The first six to eight weeks after delivery are a significant adjustment period. Some of that has to do with adjusting to these hormonal shifts, but also lack of sleep, change in life roles, increased stress, and physical healing contributes to these major changes as well. Be patient with yourself and your baby, eat a well-balanced diet, sleep or rest when you can. Know that in time you will start to feel a bit more like yourself.

Keep in mind that while most mamas are cleared at six weeks postpartum to “resume” normal life, you may not feel ready, and that is normal! Low estrogen levels, which may remain low while breastfeeding, can contribute to hot flashes, pelvic floor dysfunction, low libido, and vaginal dryness. You might start to notice these symptoms around the six to eight-week postpartum mark if you hadn’t experienced them sooner.

Three Months Postpartum

Around the three-month postpartum period, estrogen and progesterone levels return to pre-baby levels. If you’re still breastfeeding or pumping, prolactin and oxytocin levels continue to stay elevated. However, the drop in estrogen levels may cause postpartum hair loss. Yes, just when you thought things were getting better, your hair starts to fall out, can you believe it!? Typically, our hair doesn’t fall out during pregnancy, but you may notice your hair falling out at astronomical rates around the three-month postpartum mark.

During this time, cortisol levels (the stress hormone) are also elevated along with a decrease in melatonin (the sleep hormone), which can cause feelings of anxiety and fatigue.

Six Months Postpartum

The most significant shift in postpartum hormones will occur around six months postpartum. This is typically when your baby starts drinking less breast milk because they are now eating solids and prolactin levels begin to decrease. You may find that your menstrual cycles return around this period of time if they haven’t already. If you’re not breastfeeding or pumping, your period will likely return a few months after your baby is born.

With the return of your menstrual cycle, you may feel various other symptoms. While you may start feeling a bit more like yourself around this time period, don’t be surprised if you’re not feeling one hundred percent “you” until around twelve months postpartum!

How You Can Help Regulate Your Changing Hormones

So you may be thinking, “This sounds terrible! Is there anything I can do to help regulate my hormones postpartum?” Here are my top tips for coping with postpartum hormonal shifts:

1. Education is key.

Educating yourself and knowing what to expect can help with expectations. I find that we all have this vision of what life with a baby will look like, and it is likely life probably won’t look like what you’re expecting! The more we know, the more prepared we are, and the less caught off guard we feel.

2. Sleep is crucial.

Sleep is healing for the mind, body, and soul and needs to be prioritized after having a baby. The lack of sleep can inhibit healing — physically, emotionally, and spiritually. So make sure you sleep as often as you can and take naps when you’re able.

3. Well-balanced meals.

Eating a well-balanced diet is more important than you can ever imagine, and that includes healthy fats and proteins. You will find you are hungrier and need the energy from healthy foods to carry you throughout the day, so focus on eating grass-fed meats, wild-caught fish, nuts and seeds, avocados, etc. Prepare foods during pregnancy, enlist the help of meal delivery services or create a meal train. Try avoiding heavily processed foods as consuming these can contribute to negative hormone shifts.

4. Ask for help!

Asking for help is a sign of strength, not weakness. Having your support system lined up is always a good idea. Postpartum is not a journey meant to be taken alone, and leaning into your support system is so important. This means having an IBCLC lined up if you’re planning on breastfeeding, having therapy appointments lined up if you have a history of anxiety or depression, joining a postpartum support group, or talking to your mom friends. And don’t be afraid to share your feelings with your partner.

5. Vitamins are still necessary.

Continue to take your prenatal vitamin. Even with our best efforts, it is likely that our diet won’t meet all our needs.

6. Hydrate, hydrate, hydrate!

Staying hydrated is so important in helping our bodies run as they should. It can also aid in the significant discomforts that come with hormone shifts.

7. Get some exercise.

Moving your body by partaking in gentle movements such as walking or doing a gentle postpartum yoga flow can also help in hormone shifts. As your healing improves and you feel ready, you can introduce more aggressive exercise. But please listen to your body and visit a pelvic floor specialist.

8. Think outside the box.

Seek out nontraditional medicine experts, such as acupuncturists, to help assist in hormonal shifts.

9. Be patient with yourself.

Lastly, be patient with yourself, your baby, and your partner. You are all learning together, and it will take time and practice to get into the swing of things.

Dealing with postpartum hormone changes can be very frustrating, especially when you don’t feel like yourself. Following these simple steps above can significantly help in dealing with the hormone tornado. Of course, please reach out for help to your obstetrician or primary care providers if you’re experiencing appetite or sleep changes, a decrease in interest in activities that once brought you joy, extreme sadness, rage, or anxiety. They can screen you for postpartum anxiety and depression and work with you to find your way back to yourself. You are an amazing mother, no matter what!

It can be hard to think about what is next after the bump. Between long nights, breastfeeding, managing a home, and keeping the baby well, the last thing you should worry about is what to have as a snack. We’re here to help. This list of snacks to keep in your pantry while postpartum helps you and your baby stay in top health and will also relieve decision fatigue. By limiting your choices to twenty whole-food postpartum snacks always kept on hand, snacking becomes simple!

During the months postpartum, essential aspects of food to focus on are whole grains, fruits, vegetables, seafood, unsaturated oils, fiber, potassium, vitamin D, and calcium. All these aspects of our food help maintain a good milk supply, aid in postpartum weight loss, and ensure healthy development. Although caloric needs are still increased if you are breastfeeding, ensuring the calories consumed come from nutritious sources is essential!

Easy Postpartum Snacks

1. Instant Oatmeal

This quick and easy snack is low in sugar and high in fiber. Oats are great for increasing supply and adding extra whole grains to your diet. Just add hot water and top with your favorite fresh fruit!

2. Freeze-Dried Fruit

Freeze-dried fruit is a great option to keep in your pantry, especially if your fresh fruit options are spoiled. Crispy Fruit by Crispy Green is an easy-to-find option at your local grocery store or online. It’s 100% pure fruit with no added sugar and snacks like a chip.

3. Handful of Almonds

Almonds are high in healthy fats and contain magnesium, vitamin E, and riboflavin. One serving size is about the palm of your hand. Aim to buy the “raw” or “roasted and unsalted” variety when shopping to keep your sodium intake in check.

4. Canned Salmon

Canned salmon is a quick protein source to have in your pantry. Fatty fish, like salmon, is full of omega fatty acids, which help with collagen production and postpartum hair loss.³

5. Whole Grain, Limited Ingredient Crackers

When choosing a cracker, look for ones made with 100% whole grains and limited ingredients. Whole grains in crackers can include brown rice, whole wheat, quinoa, and millet.

6. Popcorn

Popcorn is an easy, low-calorie snack that curves “crunchy” cravings. It is also a whole grain! Look for a brand without butter and with limited, if any, salt added.

7. Nut Butter Packets

Individual portion-sized nut butter packets are an accessible way to spice up fresh fruit and vegetables. They also help keep your serving size measured to prevent overeating.

8. Whole Fruit and Nut Bars

Whole fruit and nut bars are shelf-stable and a great snack to have in your pantry. Most are made with dates, which are loaded with fiber, keeping you full for longer. Brands including Larabar and RX Bar contain whole-food ingredients with no additives.

9. Apples

Apples are counter-friendly and are packed with nutrients. Their high water content also helps you stay hydrated. Pair a sliced apple with a nut butter packet for a satiating snack full of fiber and healthy fats!

10. Bananas

Bananas are a great source of potassium and fiber. They help your digestion stay regular and are an excellent alternative to a processed snack or dessert.

11. Handful of Walnuts

Like almonds, walnuts contain healthy fats that keep our brains healthy. They are an excellent snack to pack on the go as well. Look for “raw” walnuts in your grocery store to keep your salt intake low.

12. Brown Rice Cakes

Brown rice cakes make the perfect whole-grain vehicle for nut butters and spreads. One cake is around 70 calories, making it an easy, low-calorie choice for a snack.

13. Avocados

Avocados can be left in the pantry to ripen and make perfect guacamole. They contain healthy fats and fiber, which help decrease bad cholesterol in our blood and lower blood sugar.¹ Add avocado to crackers or rice cakes to make a great snack.

14. Dip Seasoning Packets

A pantry staple that may be unexpected is seasoning packets! Add a packet of dip seasoning to plain, low-fat Greek yogurt for the perfect vegetable dip. Carrots, celery, and broccoli are a couple of great choices.

15. Vegetable Soup

Low-sodium canned soups are easy to prepare and can be loaded with sneaky vegetables. Amy’s Lentil Vegetable soup has great ingredients, loads of fiber, and plant-based protein.

16. Chia Seeds

Chia seeds alone may be unattractive, but they can make a great yogurt topping, smoothie additive, or chia pudding. These tiny seeds are high in minerals like magnesium and phosphorus and pack a ton of fiber and omega-3 fatty acids. Make chia pudding by combining 2-3 tablespoons of chia seeds with your favorite milk.

17. Bella Sun Luci Tomato Jerky

Bella Sun Luci’s Tomato Jerky is the perfect postpartum snack. This delicious tomato jerky comes in fun flavors and contains 6 grams of plant-based protein and six grams of fiber per serving. I love this tomato jerky because it’s healthy, convenient, and shelf-stable! It’s a great on-the-go option.

18. Dried Carrot Chips

Any dried vegetable is an excellent alternative to processed chips. Carrots are sweet but low in sugar and high in nutrients like vitamin A. Be careful. Veggie straws are NOT the same as vegetable chips or dehydrated veggies!

19. Roasted Pumpkin Seeds

Pumpkin seeds pack a nutritional punch with plenty of vitamin K and manganese. Roasted pumpkin seeds are a great snack to keep in the pantry and on the go! Try making your own “trail mix” using nuts, pumpkin seeds, and dried fruit.

20. 100% Dark Chocolate

Finally, 100% dark chocolate contains no added sugar and many antioxidants. These anti-inflammatory nutrients can help prevent cellular aging and stress in our bodies.²

A balanced diet is at the forefront of a healthy baby, even during postpartum. These helpful and healthy postpartum snacks will keep you on track and nourish your body with the necessary nutrients for a fast recovery. By limiting your decisions to only twenty options that are always stocked in your home, you will not need to resort to unhealthy, processed foods. Incorporating whole grains, vitamins, minerals, and fiber instead of other postpartum snacks will make you feel energized and ready to take care of your baby every day!