The world of pregnancy is often split into three separate stages:
After that, you zip off to the hospital (or a room for your home birth) and after several grueling hours, you have your sweet little angel. You’re taught a few educational lessons by your nurse or doula, handed your swaddled baby, patted on the head, and sent on your merry way feeling both excited and terrified.
While most people only consider childbirth to have three trimesters, we’ve come to find there is another trimester most people don’t know about. We call it the “Fourth Trimester.” The fourth trimester is comprised of a few essential components and phases and today, we’re giving you tips on how to best transition yourself and your baby through the fourth trimester.
The fourth trimester is the first three months after birth. Your baby spent nine months in the comfortable home of your belly and is now a tiny little thing in a great big world. For the purpose of this blog post, we’ll be focusing on two separate ideas: how to help your baby accommodate during the first three months of their life and how to heal your body during these next three months of recovery.
During the nine months of pregnancy, your baby was cradled in its amniotic sac and fluid. Now that they’re here in the world, that environment is gone. To help your newborn transition into this new environment in the fourth trimester, you can recreate feelings of their ‘prior home.’ Recreating your baby’s belly bungalow doesn’t mean sticking your baby in a bath 24/7, but it does mean we can evoke the same comfort and security our baby was used to feeling in the womb:
Skin-to-Skin Contact: Immediately after birth, we are handed our babies and told to place them on our bare skin. This skin-to-skin contact calms the baby with our skin’s warmth and familiarizes our baby with the smell of our skin and the sound of our voice.
Swaddling: Babies are used to being enveloped by fluid, so having to adjust to this open space we call the world is a drastic change. Swaddling the baby in a cloth can help the baby feel as if they have more security. It is important to learn the proper technique for swaddling so your baby feels comforted but not restricted.
During the first three months postpartum, your baby will be experiencing a ton of change. This change is often expressed in three ways: crying, sleeping, and eating. Knowing what you can expect to occur during your baby’s fourth trimester will better equip you on how to handle things:
Crying: Crying is said to escalate around five to six weeks and typically lessens around three months. Keep in mind that crying is your baby’s only form of communication. Although you should keep an eye out to make sure nothing is significantly wrong with the baby, you can also take comfort in knowing that your newborn will cry a lot in the fourth trimester.
Sleeping: Babies all vary in their sleep schedules. In the first two months, babies are not able to tell the difference between day and night. During the first week, babies will typically sleep 16-18 hours throughout the day and as they get older, will lessen the amount of time they need to sleep. Newborns typically feed once every two to three hours because their stomachs are small and digest quickly. Over the course of time, your baby will feed less frequently because their stomachs will grow and will be able to stay fuller for a longer duration of time.
Senses: In the womb, your baby develops its senses, but everything is a bit muted.
The changes your body endures during pregnancy are nothing short of a miracle. The mere fact that women’s bellies expand in order to house their little cohabitant is astounding. But these changes and the physical endurance we need to give birth take a serious toll on our bodies. For mothers, the fourth trimester should be dedicated to the physical recovery of your body.
Pelvic floor therapists (yes, they exist) specialize in helping women assess and strengthen their abdomen and pelvic region after birth. While typically the human body is resilient and returns to its former functionality, sometimes this restoration period doesn’t happen quite as seamlessly as we’d like it. If you are experiencing incontinence, instability, or back pain, these may all be signs that your pelvic region needs to be examined.
The same thing goes for your abdomen. During pregnancy, the tissues expand and after delivery, these tissues will typically return to their normal location. However, in certain cases, diastasis recti, or a separation in the abdomen tissues, will leave you with a protruding belly. If after several months post-delivery you still have a larger than normal belly, seek out a pelvic floor therapist or doctor and have them measure the width of separation occurring in your abdominal region. They should be able to tell you what is normal or not and recommend exercises and massages for more efficient recovery.
The fourth trimester should be a time when mothers focus on the healing of their bodies through proper diet and nutrition. As we’ve discussed, the process of pregnancy and giving birth is extremely taxing and while our focus usually defaults to our newborn during this time, we also need to make ourselves a priority, especially when it comes to nutrition.
During the fourth trimester, mothers should place emphasis on the following:
Boosting Serotonin: Postpartum depression is the most susceptible during the fourth trimester because your body is trying to rebalance its hormones and is likely sleep deprived. Naturally boost your serotonin levels by incorporating foods that contain tryptophan and vitamin B6 into your diet. Foods like eggs (specifically the yolks), salmon, pineapple, tofu, turkey, and nuts can all naturally help you feel happier and more energized.
Regulating the Digestive System: Unfortunately, constipation and hemorrhoids are common during the fourth trimester. To regulate your digestion, stay hydrated and eat enough fiber. Foods like flaxseed, berries, oatmeal, ripe bananas, and fermented foods (like yogurt, kimchi, and sauerkraut) can help regulate the digestive tract.
Finding a Wholesome Nutrition Supplement: During the fourth trimester, healing our bodies through the vitamins, minerals, and nutrients we receive through food is essential. During birth, women have significant blood loss, which is why maintaining healthy levels of iron is so important. Having efficient protein is also a must in order to rebuild our muscles and overall strength. The best way to ensure we reach our daily nutrition is to find a clean, healthy nutritional supplement. Products like Majka’s Nourishing Lactation Protein Powder are an easy way to support your daily nutrition with minimal effort. Pop a scoop of protein powder in your daily smoothie or juice and you’re amped with a healthy dose of vitamins and minerals essential to your recovery.
Caron, Christina. “A Survival Guide for the Fourth Trimester.” The New York Times,11 July 2018, https://www.nytimes.com/2018/07/11/well/a-survival-guide-for-the-fourth-trimester.html.
Diproperzio, Linda. “Understanding Baby Sleep: 1-3 Months.” Parents, https://www.parents.com/baby/sleep/basics/understanding-baby-sleep-1-3-months/?slideId=slide_9e3f8532-861b-435e-8b78-a998aa4a7c5b#slide_9e3f8532-861b-435e-8b78-a998aa4a7c5b.
Letts, Rosie. “Pregnancy Nutrition – A Holistic Approach to Your Fourth Trimester.” Nutritionist Resource, 1 Dec. 2016, https://www.nutritionist-resource.org.uk/nutritionist-articles/pregnancy-nutrition-a-holistic-approach-to-your-fourth-trimester.
“Trimesters and Due Date.” Healthline, https://www.healthline.com/health/pregnancy/calendar#second-trimester.
“7 Foods that Could Boost Your Serotonin: The Serotonin Diet.” Healthline, https://www.healthline.com/health/healthy-sleep/foods-that-could-boost-your-serotonin#alternatives.
“10 Foods Moms Should Be Eating Postpartum (and 10 They Shouldn’t).” Baby Gaga,5 Oct. 2017, https://www.babygaga.com/10-foods-moms-should-be-eating-post-partum-and-10-they-shouldnt/.
“10 Most Nutritious Foods for Pregnancy and Postpartum.” Birth Bootcamp, 10 Dec. 2014, https://birthbootcamp.com/10-nutritious-foods-pregnancy-postpartum/.
No thanks, I don’t want my free recipe guide.