Totalfit Blog

Optimal Postpartum

Recovering. Nourishing. Strengthening.

Postpartum recovery is the process of healing after childbirth. The body has undergone drastic changes during pregnancy, labor, and delivery, and it may take time for it to return to its pre-pregnancy state.

Regardless of whether you had a cesarean or vaginal delivery and how many days you labored, your body has been through trauma and the process of healing is another journey that it has to go through. Keep in mind that postpartum recovery differs from woman to woman.

Postpartum recovery involves emotional healing as well, as the body adjusts to its new hormone levels following pregnancy. This can cause shifts in emotions and moods.

Totalfit states that health is a saturated balance between body, mind, and spirit. It is not based on material gains or achievements. Living a fulfilled life means being in tune with all three dimensions: biological (body), psychological (mind), and spiritual (spirit). People are the only creatures that seek meaning and evolve to their environment, so keeping the spirit healthy will help the mind and body adapt more effectively.

That's why keeping both you and your baby healthy requires recovering your body, nourishing your mind, and strengthening your spirit. Let's dive into the Optimal Postpartum journey.

3 Steps to Recovering the BODY 💪

  1. Check up with your doctor: Before you start any exercise program, it's important to get the green light from your doctor(s). More specifically, to check the pelvic floor and diagnose diastasis recti and hernia (if needed). The specialist(s) will assess your physical condition, and any complications from delivery, and provide personalized recommendations for your postpartum recovery. Do not miss this step even if you want to, as it is the first step toward optimal recovery.
  2. Pay attention to your posture: After pregnancy, it's common to experience changes in your posture and vertebral alignment. Practicing good posture during exercise and daily activities can help you avoid pain and discomfort and improve your overall performance. Remember, there is no ‘perfect’ posture. Everybody’s body mechanics is slightly different and therefore optimal posture will look different for each individual. However, there is good and poor alignment. Improving awareness of posture can enable people to hold better alignment which can lead to fewer aches and pains.
  3. Stay hydrated and eat healthily: Drinking plenty of water is essential for postpartum recovery, especially when you start exercising. Staying hydrated can help you avoid dehydration, reduce muscle soreness, and improve your overall performance. Focus on adding nutrient-dense foods to your diet in order to replenish vitamins lost during pregnancy and breastfeeding, as well as increase energy levels, speed up physical recovery, and help stabilize hormones. Instead of focusing on what can be cut from your plate, consider what vitamins can be added. Totalfit recommends eating a variety of healthy foods each day. This includes eating plant-based and protein foods more often and choosing highly-processed or ultra-processed foods less often.

2 Steps to Nourishing the MIND 🧠

  1. Find more about 'Baby blues', Postpartum Anxiety (PPA), and Postpartum Depression (PPD): The day your baby was born may be one of the happiest moments of your life, and can be followed by a rush of excitement and congratulations. However, it is normal to feel overwhelmed, uncertain, frustrated, anxious, angry, and even regretful after birth. This is completely understandable and it is okay to feel all these emotions. It is perfectly normal to have moments of "what have we done to our lives!" after becoming a parent. The tricky thing about postpartum mood disorders is that feeling down to some degree is normal, so it may be hard for you to know where the line is. After childbirth, there are also massive hormonal shifts that can take a toll on one's mood, making it hard to tell if the feelings are just part of the adjustment or something more serious like postpartum depression (PPD). That's why it's better to find out what’s normal and when it’s time to ask for help or give your doctor a call.
  2. From anxiety to mindfulness: Optimal Health of the mind is measured on the continuum between anxiety, unhealthy on one end and mindful state on the other end. The goal of training is to move away from constant stress into a mindful lifestyle regularly. Anxiety is an overwhelming feeling of fear, stress and worry that may stem from past or potential future events. It can be a heavy burden that weighs on the mind over time. In contrast, mindfulness is the capacity to be present at the moment and not be overwhelmed by the external environment. Relaxation and improving self-awareness techniques can be a great way to enhance your overall quality of life, especially if you are dealing with an illness. It is possible to explore different practices that can be done independently (e.g. deep breathing, meditation, prayer, massage, art therapy, etc). These techniques can help reduce stress, nourish you with positive emotions, and provide a sense of well-being. Find out more about tips that can help you build and sustain the right MINDSET.

1 Step to Strengthening the SPIRIT ✨

The human spirit is a powerful force that defines us as humans and gives us the strength to overcome any obstacles we face. It acts like a coin, with one side representing our humanity and the other our divinity. By unlocking the power of this spirit, we can find meaning in life and remain healthy even in difficult times. In Greek, the concept of meaning is expressed as logos, which can be interpreted as "reason" or "plan". This leads to us wonder what our purpose is and what plan we have for life. Where can we find true meaning? Meaning brings together the pieces of life that should be connected.

Faith is the ability to see the unconditional meaning of a situation. It is faith in ourselves, others, and in Higher Power. A famous writer, Anton Chekhov wrote, “A man is what he believes.” The human spirit has a cardiac muscle which is faith. That's why we need to find faith in ourselves, other people, and Higher Power. We strengthen our spirit by building up our faith. As we train our faith in all its facets, we change our convictions, and a new way of thinking replaces our habits – and our habits, in turn, shape our behavior into a healthy lifestyle.
Eric Lidell, the 1924 winner of the 200 and 400-meter sprints at the Paris Olympics, said,
I believe God made me for a cause, and he also made me fast! And when I run I feel His pleasure.
When you have faith in a Higher Power, yourself and others, it boosts your motivation and gives you extra strength.
In conclusion, postpartum exercise can be a wonderful way to regain your strength, confidence, and overall well-being after giving birth. By following these steps, you can safely and effectively get back into physical, mental and spiritual shape and enjoy all the benefits of a healthy and active lifestyle.

Remember, every woman's journey is unique, and it's important to listen to your body and give yourself time to heal, recover and rest.

P.S. Totalfit offers the solution to the world's health deficit today. Last year our team built and launched a key tool to evaluate the current state of a person's physical, mental, and spiritual health. This is an amazing opportunity to find out your baseline of optimal health for free! Here is your free access to the assessment.