The Three Pillars of Maternal Wellness
How to Care for Your Mind, Body, and Spirit During Pregnancy and Postpartum
Motherhood is one of the most transformative experiences a woman can go through, and ensuring your well-being through pregnancy and postpartum is crucial for both you and your baby. Maternal wellness is all-encompassing, involving your mental, physical, and spiritual health. In this blog post, we will explore these three pillars of maternal wellness and how you can nurture each one during your unique journey.
What Is Maternal Wellness and Why Does It Matter?
Maternal wellness refers to a mother’s overall health, encompassing her mind, body, and spirit during pregnancy and the postpartum period. It emphasizes the importance of holistic care, as every aspect of a mother’s well-being contributes to her ability to care for herself and her child.
Balancing mental, physical, and emotional health is key to a smoother transition into parenthood. When a mother feels supported in all aspects of her wellness, she is better equipped to handle the challenges of motherhood and maintain a positive, nurturing environment for her baby.
Pillar One – Mental Wellness: Supporting Your Mind Through Pregnancy and Postpartum
Mental wellness is often one of the most overlooked aspects of maternal care, but it is crucial for the well-being of both mother and child. Stress, anxiety, and overwhelm are common experiences for new moms, but there are effective ways to manage these emotions and cultivate a more peaceful mindset.
Managing Stress, Anxiety, and Overwhelm
Hormonal changes, sleep deprivation, and the immense responsibility of caring for a newborn can cause a lot of stress. Practicing mindfulness, deep breathing, and stress-reducing techniques can help address these feelings. Identifying triggers and setting boundaries can also be valuable for reducing mental strain.
The Role of Self-Compassion and Mindset Shifts
Be kind to yourself. Practicing self-compassion can shift your mindset from perfectionism to acceptance. Understand that you are doing the best you can, and it’s okay to ask for help when you need it.
Seeking Support
Sometimes, the best way to support mental wellness is by reaching out for help. Therapy, support groups, and postpartum doulas can provide essential emotional support. Surround yourself with people who understand and uplift you. While in-person support groups or mom groups can feel very supportive, getting out of the house with a baby can be tricky, and at times, anxiety producing. There are many online groups if that feels more accessible to you! We have some amazing resources for you. Milk Cafe is a weekly meetup in Boulder with two of our amazing feeding specialists. You get access to their wisdom and knowledge, can do weighted feeds, AND connect with other moms. If you need more professional support, a psychotherapist might be a good option.
Pillar Two – Physical Wellness: Caring for Your Body Before and After Birth
The physical changes that come with pregnancy and childbirth can leave your body feeling drained and vulnerable. Caring for your body during this time is essential for recovery and overall health.
Nutrient-Dense Foods for Pregnancy and Postpartum Recovery
Eating a balanced diet rich in nutrients supports both your health and your baby’s. Focus on whole, unprocessed foods like fruits, vegetables, whole grains, and proteins. Hydration is also very important for your body to function- remember your water, electrolytes, and bone broth. Did you know Sanctuary has a lovely group of family chefs who can help prepare nutritious meals for the whole family? We recognize the importance of food during the postpartum period and also understand that meal prep and cooking isn’t necessarily first on the priority list. We would love to support you in this!
Gentle Movement and Exercise for Healing and Strength
After childbirth, gentle movement like walking, postpartum yoga, or swimming can help your body heal, regain strength, and reduce tension. Exercise helps to boost mood, reduce stress, and improve sleep quality. Listen to your body, and also ask your medical provider if you have any specific concerns about increasing activity in postpartum.
The Importance of Rest and Quality Sleep (and How to Get More!)
Sleep can be elusive with a newborn, but prioritizing rest is critical for physical recovery. Don’t be afraid to accept help with nighttime, we offer Overnight Doula Care and would love to help. Creating a relaxing bedtime routine can also improve the quality of your sleep. Cat naps and rest go a long way!
Pillar Three – Spiritual Wellness: Finding Peace and Purpose in Motherhood
Spiritual wellness may look different for every mom, but it involves nurturing your inner peace and connecting with something larger than yourself. This pillar focuses on fostering a sense of purpose, gratitude, and mindfulness.
What Spiritual Wellness Looks Like for New Moms
Spiritual wellness doesn’t necessarily mean religion; it can involve finding ways to connect with your sense of self and purpose. Whether through prayer, meditation, or nature, it’s important to take time for reflection and personal growth.
How Mindfulness, Meditation, and Breathwork Can Help
Mindfulness practices can help you stay present and centered. Deep breathing and meditation are powerful tools for reducing anxiety and stress, helping you feel more grounded in the midst of the chaos of new motherhood.
Building a Supportive Village and Leaning Into Your Intuition
Trust your intuition as a mother. Lean on your support system of family, friends, and doulas who share your values and offer encouragement. Building this supportive village can provide a sense of peace and confidence.
Small, Daily Rituals to Support Maternal Wellness
Morning Routines That Set the Tone for the Day
Starting your day with intention can set a positive tone for the rest of it. Consider incorporating a morning ritual, whether it’s a few minutes of stretching, journaling, or simply drinking a cup of tea in silence.
Simple Self-Care Practices That Fit into Busy Mom Life
Self-care doesn’t have to be time-consuming. A few minutes of deep breathing, stretching, or enjoying a few minutes with a favorite book can go a long way. Little rituals like these can help recharge your spirit, even on the busiest days. It’s totally natural to want to decompress with things like watching a show—there’s nothing wrong with that! Just remember to also make space, when you can, for more grounding, soul-nourishing activities. Balancing both can help you feel more centered and recharged.
The Power of Gratitude and Affirmations
Cultivating gratitude and positive affirmations can shift your mindset. Each day, try writing down one thing you're grateful for, or repeat affirmations like “I am doing my best, and that is enough.”
How Doulas Help Support Maternal Wellness
Emotional and Physical Support from a Postpartum Doula
Postpartum doulas are trained professionals who provide physical, emotional and informational support to new mothers during the postpartum period. They can help with everything from newborn care, household chores, mama care, to providing comfort and reassurance during tough moments.
Helping You Prioritize Self-Care While Adjusting to Motherhood
Doulas are skilled at helping you find time for self-care, even when it feels impossible. They offer guidance on how to balance rest with caring for your baby, striving to ensure your well-being isn’t neglected.
Encouragement and Non-Judgmental Guidance
A doula’s role is to offer unconditional support, free of judgment. They can help you navigate the ups and downs of new motherhood and encourage you to take care of yourself.
Final Thoughts – Your Wellness Matters, Too
In the whirlwind of caring for a newborn, it can be easy to forget about your own needs. But nurturing yourself is just as important as caring for your baby. When you prioritize your mental, physical, and spiritual wellness, you are setting the foundation for a healthier, more balanced motherhood journey.
Remember, it's okay to ask for help, take breaks, and put yourself first when needed. You are doing incredible work as a mother, and taking care of yourself is key to being the best mom you can be. We weren’t supposed to do this alone, it truly does take a village. Reach out to Sanctuary Doulas + Family Care to learn more!
