This week, you’re nurturing growth as you reach the end of the traditional First Forty Days, a vital period of recovery for new mothers. This time of restoration is revered in global practices of postpartum care, such as zuo yuezi in China, la cuarentena in parts of Latin America, and chilla in Iran. Your body is undergoing transformation as it continues to heal and adjust after childbirth, and this phase is marked by significant changes in your uterus, skin recovery, and abdominal muscle healing. Hormonal shifts also play a crucial role in how you feel both physically and emotionally. Understanding these changes can help you better manage your recovery and focus on self-care. This week, we’ll explore what you might be experiencing and offer practical tips to support your well-being as you navigate this transformative period.

This week marks significant emotional and physical adjustments. Mood swings may occur as hormone levels continue to regulate. It’s totally normal, but not always fun. Deep breaths and self-compassion help, along with balanced nutrition. Incorporate foods high in Vitamin B6, like bananas and spinach, to support mood regulation. Calcium-rich foods, like greek yogurt and chia seeds, are important for bone health and overall wellbeing.

As you navigate this transformative period, remember to be gentle with yourself and honor the incredible journey your body has undertaken. Embrace each small victory and give yourself the grace to heal at your own pace.

What You May Be Experiencing This Week

• Around this time, your uterus should be close to fully healed and returned to its pre-pregnancy position and size. Right after you give birth, your uterus is round and hard and weighs about 2.5 pounds. At 6-8 weeks postpartum, it weighs only 2 ounces. Quite a feat! This incredible process is known as uterine involution.
• Although your uterus has returned to a smaller size, your stomach may still look somewhat rounded or soft. And remember, while your body may look and feel different, it has accomplished something truly amazing.

Skin Health:

• The skin around your abdomen may still be stretched, or somewhat loose. Your belly’s surface might show stretch marks and feel different in texture compared to pre-pregnancy. The skin will gradually become more elastic over time.
• To support skin elasticity and repair, focus on foods rich in vitamin C (citrus fruits, strawberries, and tomatoes), vitamin E (nuts, spinach, avocados), omega-3 fatty acids (salmon, flaxseeds, chia seeds), vitamin A (carrots, sweet potatoes, kale), and collagen (bone broth).

• Meanwhile, your abdominal muscles, particularly the rectus abdominis (which can separate during pregnancy), may still be recovering. If these muscles separated, they may need time and specific attention to heal. See this week’s tips, below, for info on exercises.
• To support muscle growth postpartum, focus on foods rich in protein, B vitamins, iron, and zinc — like chicken, turkey, eggs, legumes, and whole grains. Magnesium, found in nuts, seeds, and leafy greens, can also help with muscle relaxation and recovery.

• Around week six, hormonal changes include a significant drop in progesterone and estrogen levels as the body transitions from pregnancy. At the same time, prolactin levels increase to support breastfeeding, and oxytocin helps with uterine contraction and bonding with baby. It’s important to honor your body’s natural process, but also recognize that this hormonal cocktail may contribute to mood swings. This too shall pass.
• To manage your mood, incorporate foods high in vitamin B6 (like bananas and spinach), magnesium (like almonds, pumpkin seeds, and quinoa), and omega-3 fatty acids (like salmon, walnuts, and flaxseeds). Reach for functional snacks that are low in refined sugar and high in iron, fiber, and fats to help balance your mood and stabilize blood sugar. Some of our favorite snacks for week six include peanut butter squares and rose-cashew-coconut bites spiced with cardamom.

Tips for This Week

• MomCore: Regaining strength in your core is important for your overall health, to prevent injury, reduce back pain, and improve stability. To strengthen your abdominal muscles, start with gentle core exercises to improve muscle function without straining your abdomen. Pelvic tilts and transverse abdominal contractions are good initial exercises that help engage and strengthen the deep core muscles. Avoid traditional crunches and heavy lifting, which can put too much pressure on your healing abdomen, and consider physical therapy for personalized guidance. Remember, consistency and patience are key as your body continues to recover and rebuild.
• Intimacy: At six weeks postpartum, many new moms aren’t thinking about sex. In these early weeks and months, focusing on your baby and your recovery means sex might not be a priority — and that’s just fine! After all, sleeping together might feel less important than… sleeping. When you’re ready to start this new chapter in your sex life, be sure to communicate your comfort levels with your partner, because things will feel a little different. It’s generally recommended to wait at least 4-6 weeks after delivery before resuming sexual activity, to give your body time to heal. According to Dr. Lily Yu Gillespie, LAc, some midwives recommend not to have intercourse until 18 months postpartum. You should go at your own pace.
• Tea Time: As time goes on and baby grows, your life will get busier — seeing friends, running errands, and being out in the world can distract from rituals of self-care. Remember to keep filling your cup, literally and emotionally. Taking some time for yourself, sitting with a quiet cup of tea and breathing in the delicate aromas, can help support your mental and emotional stability. Warming teas containing ginger and goji berries will stimulate the senses and nourish your wellbeing.
• Affirmations: Positive self-talk can help to boost your emotional resilience as you navigate daily challenges. Here’s an affirmation for your sixth week of postpartum: “Dear body, thank you for your strength.”

Frequently Asked Questions

What should I expect at my 6-week OB appointment?

At your 6-week postpartum check-up, your provider will assess your recovery, discuss any physical or emotional changes, and consider your overall wellbeing. They’ll also evaluate your uterine health and any stitches or tears from delivery. Here are some questions you might want to ask:

• How is my healing progressing, and are there any signs I should watch for?
• What kind of exercise can I do? Are there any restrictions at this point?
• Can you refer me to a lactation consultant or pelvic floor therapist?
• Going forward, what birth control methods might be right for me?

Feel free to bring up any concerns or symptoms you’ve been experiencing, so your doctor can provide tailored advice and support.

What’s going on with my uterus?

Uterine involution is the process by which your uterus returns to its pre-pregnancy size and position after childbirth. It's important because it signifies that your body is healing and returning to equilibrium. By six to eight weeks postpartum, the uterus should be close to its pre-pregnancy size.

What are some safe exercises for strengthening abdominal muscles?

At six weeks postpartum, it's best to start with gentle core exercises like pelvic tilts and transverse abdominal contractions. Avoid traditional crunches and heavy lifting as they can put too much pressure on your healing abdomen. If needed, consult a physical therapist for personalized exercise recommendations.

Why is my mood feeling less stable this week?

Hormonal changes around this time involve a drop in progesterone and estrogen, an increase in prolactin for breastfeeding, and elevated oxytocin levels for bonding with your baby. These fluctuations can contribute to mood swings. Eating a balanced diet with foods high in vitamins B6, magnesium, and omega-3 fatty acids can help stabilize your mood.

To embrace the ups and downs of this week, remember that each step you take is a testament to your strength and resilience. Your body is working tirelessly to heal and adapt, and it's important to honor this incredible journey. Be kind to yourself. Every effort you make, no matter how small, is nurturing growth and building your sense of agency in this postpartum journey.