Postpartum Recovery Essentials: Your Guide to Healing and Microbiome Health

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Welcoming your little bundle of joy brings about big physical changes for you. 

During the postpartum period, your body is healing on the inside, too. Your microbiome, or the community of beneficial bacteria, is undergoing major shifts to support your recovery.

These changes, though natural, can feel overwhelming when you’re adjusting to life with a newborn. Research shows that your gut and vaginal microbiomes adapt significantly after childbirth, impacting everything from digestion to immune function [1]. While certain bacterial strains aid in recovery, others may need a boost, especially if antibiotics were used during pregnancy or labor [6][7][8].

Remember, nurturing yourself isn’t selfish; it’s essential. When you take care of your body, you’re better prepared to care for your baby. And this guide will show you how to do so through rest and microbiome-friendly tips for a smoother recovery.

Why is rest non-negotiable after childbirth?

Pregnancy, labor, and delivery take an incredible toll on your body, creating a heightened need for rest and recovery. After childbirth, your body goes through intense changes that often leave new mothers exhausted. 

Some of the most crucial changes occur in your gut, nutrient stores, and hormone levels, all of which shift simultaneously as your reproductive system begins to heal. 

For instance, your pregnancy hormones, estrogen and progesterone, drop sharply right after birth. This sudden change can bring on gas or constipation, but it also offers relief from the acid reflux that often lingers during pregnancy. At the same time, your uterus starts contracting to reduce blood loss, which may cause some abdominal cramps. These contractions also help expel leftover cells and tissue through a discharge called lochia [9]. 

This is just the tip of the iceberg; your body goes through several such changes, eventually leading to a deep sense of fatigue. And the best way to battle this fatigue is through plenty of rest. Here are some ways to make the most of it:

• Rest when your baby sleeps, chores can wait, and if needed, set an alarm to keep naps short.

• Try going to bed a week early, and if sleep is tough, unwind with a 30-minute hot bath before bed.

• If you have a partner, ask for help with feeds, diaper changes, or morning routines so you can get a bit more rest.

• Don’t try to do everything on your own; ask loved ones to watch the baby while you catch a nap.

• Your baby’s frequent night wakings won’t last forever, and sleep trackers can help you learn your as well as your baby’s sleep patterns.

• Though it may feel hard, gentle pelvic floor exercises or daily walks can actually help reduce fatigue [10].

• Practice relaxation exercises like deep breathing or mindfulness for just 5–10 minutes to relieve symptoms of depression [11].

  
  

Understanding your postpartum gut health

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Your gut is one of the most affected parts of your body during and after pregnancy, and it includes your microbiome as well. The gut microbiome actively participates in digestion, supports immunity, and even affects your mood and mental health.

After birth, your microbiome goes through significant changes to support your healing. For example, research shows that during a healthy pregnancy, the gut microbiome has more of the bacteria Akkermansia, which is assumed to improve the intestinal barrier and your baby’s health [1][12]. However, after delivery, Bifidobacterium becomes more abundant, which also plays a key role in your baby’s well-being [13]. 

Antibiotics, which are often needed to treat infections such as Group B Strep (GBS) or bacterial vaginosis (BV), can also affect your gut microbiome by reducing levels of beneficial bacteria like Lactobacillus and Bifidobacterium [14][15]. This might prompt your doctor to recommend probiotics that can help restore them [16][17].

Other conditions, such gestational diabetes, preterm birth, and preeclampsia, can also impact your gut microbiome and may require extra support to rebalance [18][19][20]. 

Taking care of your gut bacteria during postpartum can help your body heal faster. Here’s how:

• Healthy gut bacteria help break down food so your body absorbs key nutrients like iron and folate, important for postpartum recovery [21].

• The gut plays a central role in immunity. Beneficial bacteria help defend against harmful pathogens, which keeps you and your baby safer [22][23].

• About 90% of serotonin (the “happy hormone”) is made in your gut. A balanced gut helps keep cortisol (the stress hormone) in check, supporting both mood and mental resilience [24][25].

What happens to your vaginal microbiome during postpartum?

Just like your gut, the good bacteria in your vagina naturally shift as you near the end of pregnancy. 

Research shows that the protective Lactobacillus bacteria start to decline around this time. This is due to lower estrogen levels, which reduce glycogen (a carb that acts as a main food source for these bacteria). Scientists believe this shift helps prepare your body for a safe vaginal delivery, allowing beneficial bacteria to pass to your baby in a process called microbial seeding [26][37]. 

As Lactobacillus declines, other bacteria, such as Prevotella, Streptococcus, and Gardnerella — often linked to infections or preterm labor — may increase [38][39]. If this requires you to opt for a C-section, chances are your baby won’t receive the beneficial bacteria from you, which support their immunity and overall health [40].

In these cases, doctors can provide this microbial transfer separately, though the American College of Obstetrics and Gynecology advises caution due to potential risks, such as exposure to infections like GBS, HIV, and hepatitis C [27].

Other factors that can affect your vaginal microbiome during and after birth include:

• Antibiotics: If you had a C-section, antibiotics like cefazolin may be given to prevent wound infection, but they can also affect the good bacteria in your vaginal microbiome [28][29]. 

• Episiotomy: An episiotomy or its recovery could lead to infections that may disrupt your vaginal microbiome [32].

Fortunately, all of these changes are temporary. During your postpartum recovery, your body works extra hard to return to its natural balance. But at the same time, you're more vulnerable to infections. This is why it's so important to take care of your hygiene, among a few other things.

Practical postpartum recovery tips for new moms

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Your postpartum recovery will take time. Here are some helpful tips to speed up the process a bit:

• Changes in your diet: Before your baby arrives, plan your meals and ask friends to help set up a meal train with healthy options. Choose easy, nutritious recipes, and try to include more plant-based foods in your meals. This will add fiber, which supports digestion and helps prevent constipation, a common issue during postpartum recovery [33].

• Take the help of probiotics and vitamins: Certain probiotics and vitamins can help your body heal after birth. Probiotics like Lactobacillus are great for gut health, and B vitamins can help you tackle depression. Ask your doctor if adding probiotics or supplements is a good idea for you [34].

• Make rest a priority: Set up a flexible feeding schedule and get help during nighttime feedings when you can. Relaxation techniques, such as deep breathing or a warm bath, can help you unwind and get the rest you need.

• Keep yourself hydrated: Drink plenty of water, especially if you’re breastfeeding. Staying hydrated helps you produce breast milk, prevents constipation, and gives you more energy as you recover [35][36].

• Practice good vaginal hygiene to keep the infections at bay: Keep your vaginal area clean and avoid products that could irritate it, like harsh soaps or scented items. Stick to gentle, natural products to support your body's healing.

  
  

Prioritize your postpartum recovery journey with dedicated support

Your postpartum journey is unique, and your body’s microbiome is key to your recovery. By resting, eating well, and taking gentle care of yourself, you’re helping your body heal naturally.

Remember, your body just did something amazing, and healing takes time. Be patient with yourself — there's no rush to "bounce back." Focus on a gentle recovery, at your own pace. When you take care of yourself, you’re in a better place to care for your little one, too.

References

[1] S. Qin, Y. Liu, S. Wang, J. Ma, and H. Yang, “Distribution characteristics of intestinal microbiota during pregnancy and postpartum in healthy women,” The Journal of Maternal-Fetal & Neonatal Medicine, vol. 35, no. 15, pp. 2915–2922, Feb. 2021, doi: 10.1080/14767058.2020.1812571. 

[2] D. Li et al., “Vaginal microbiome analysis of healthy women during different periods of gestation,” Bioscience Reports, vol. 40, no. 7. Portland Press Ltd., Jul. 2020. doi: 10.1042/bsr20201766. 

[3] W. Weerasuriya et al., “Maternal gut microbiota in the postpartum Period: A Systematic review,” European journal of obstetrics, gynecology, and reproductive biology, vol. 285. European journal of obstetrics, gynecology, and reproductive biology, pp. 130–147, Jun. 01, 2023. doi: 10.1016/j.ejogrb.2023.03.042. 

[4] H.-J. Wu and E. Wu, “The role of gut microbiota in immune homeostasis and autoimmunity,” Gut Microbes, vol. 3, no. 1. Informa UK Limited, pp. 4–14, Jan. 2012. doi: 10.4161/gmic.19320.

[5] Y. Wang, R. Thakur, Q. Shen, Y. He, and C. Chen, “Influences of vaginal microbiota on human papillomavirus infection and host immune regulation: What we have learned?,” Decoding Infection and Transmission, vol. 1. Elsevier BV, p. 100002, 2023. doi: 10.1016/j.dcit.2023.07.001. 

[6] A. D. Mutic, S. Jordan, S. M. Edwards, E. P. Ferranti, T. A. Thul, and I. Yang, “The Postpartum Maternal and Newborn Microbiomes,” MCN: The American Journal of Maternal/Child Nursing, vol. 42, no. 6. Ovid Technologies (Wolters Kluwer Health), pp. 326–331, Nov. 2017. doi: 10.1097/nmc.0000000000000374.