For a new mom, learning how to balance your hormones postpartum can be a real challenge. With the added stress of a crying baby and intense sleep deprivation, getting back in sync with your body can seem like an insurmountable goal. But, with a few simple steps, balanced hormones postpartum can become a reality.
I have four happy, healthy babies and that means I’ve been in this “postpartum hormone monster” space 4 times. I know what you’re going through and I know how to get you out of it! With my son (born in 2018), I was at the lowest of lows during my postpartum time with him. I had debilitating postpartum anxiety and exhaustion and vertigo and just felt bad overall. I finally took my health into my own hands and I am so glad I did because I was able to have much smoother postpartum experiences with my last two babies!
How to Balance Your Hormones Postpartum with Nutrition
The first step in balancing hormones postpartum is to pay attention to your nutrition. While it is best to start “eating for postpartum” before you even conceive, that’s just not the reality for many of us. We have other children, we lead busy lives, and we don’t even realize how nutrient deficiencies BEFORE pregnancy are going to affect our postpartum health. If you are still TTC or if you’re pregnant now, this is the best time to gear up for that PP experience. Remember, what you eat now doesn’t stay in the now. What happens in Vegas doesn’t stay in Vegas. You take your hormones, balanced or not, into your pregnancy and postpartum experience. The sooner you start, the better.
Eating plenty of fresh and unprocessed foods high in fiber and healthy fats can help the natural production of hormones in your body, as well as keep you feeling energized during this busy time. Remember, our hormones are literally made of cholesterol, so get all those good fats in. Low fat diets are so out and are even damaging to our hormone health. Additionally, avoiding processed sugars, artificial sweeteners, and caffeine will help keep your blood sugar levels stable, which is an important part of maintaining balanced hormones.
If you want to learn more about exactly what foods to eat to get you to that balance you’re looking for, take my free Hormone Reset Masterclass. I’m spilling the beans inside that class and sharing all my secrets to hormone balance! You can watch the replay here instantly.
Stress Release & Exercise
The next step in now to balance hormones postpartum is exercise and stress release, which kind of go hand in hand. While it can be hard to make time for a workout in between middle-of-the-night feedings, even a few minutes for some yoga poses or light walks can greatly improve your body’s hormonal balance. Take time to decompress. Not only does exercise give your body a boost of endorphins during this postpartum period, it also helps to reduce stress hormones like cortisol.
Get Enough Sleep
Finally, taking the time to establish better sleep habits can be a huge help when it comes to balancing hormones postpartum. Y’all. This probably feels like a sick joke as you’re reading it. I’m in the thick of newborn stage too, with a baby who is only one week old as I’m writing this. But getting that rest you need to be the best mom you can be is crucial. Are you going to be tired? Yes of course. Are you going to feel rested? Maybe not. But you have to try.
Newborns naturally have erratic sleep patterns, and it can be hard to form a routine when babies wake up frequently throughout the night. However, regular naps, avoiding bright screens late at night (this one is huge), and establishing a sleep situation that works for you can all help new moms get adequate rest and keep their hormones in balance. This means that if your baby isn’t sleeping well in their crib, it may be time to bring them into the room with you. If they’re not sleeping well int heir bassinet, it may be time to learn about safe co-sleeping arrangements. I can tell you from personal experience that once I let go of the idea that my baby needed to sleep “somewhere else” away from me and I allowed them to sleep with me (completely biologically normal BTW), my sleep greatly improved.
Learning how to balance hormones postpartum doesn’t have to be an uphill battle. With a few simple changes to daily lifestyle habits and by paying attention to nutrition and exercise, you can get back in sync with your body and start feeling more energized and in control of your hormonal balance. Taking the time for yourself and focusing on establishing healthier habits will pay off for your emotional and physical wellbeing. Good luck!