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From The Experts, Motherhood

Understanding and Managing Postpartum Hormones From The Experts

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Understanding and Managing Postpartum Hormones: Expert Advice

The postpartum period is a time of profound transition for new mothers, and understanding the hormonal changes occurring in your body can be key to managing this challenging phase. From mood swings to physical changes, hormones play a central role in how you feel and adjust after childbirth. We reached out to some of our experts for their advice and we have created this in-depth look at what happens with postpartum hormones and how to effectively manage their impact, based on that expert advice.

What Are Postpartum Hormones?

Postpartum hormones refer to the fluctuations in hormone levels that occur after childbirth. The primary hormones involved include:

  1. Estrogen and Progesterone: These hormones, which are elevated during pregnancy, drop sharply after delivery. This sudden decrease can contribute to mood swings and other symptoms.
  2. Oxytocin: Known as the “love hormone,” oxytocin helps with uterine contractions during labor and promotes bonding with the baby. Its levels fluctuate as you adjust to breastfeeding and new motherhood.
  3. Prolactin: This hormone stimulates milk production. High levels are necessary for breastfeeding, but can also affect mood and energy levels.
  4. Cortisol: Known as the stress hormone, cortisol helps your body respond to stress. Postpartum, it can be elevated due to sleep deprivation and the stress of new parenthood.

Common Postpartum Hormonal Changes

  1. Mood Swings: The sharp drop in estrogen and progesterone can lead to mood swings and feelings of sadness or irritability. This is often referred to as the “baby blues,” which affects many new mothers in the first few weeks after birth.
  2. Fatigue: Hormonal shifts, combined with the demands of caring for a newborn, can result in significant fatigue. High levels of cortisol and low levels of estrogen can contribute to feelings of exhaustion.
  3. Breast Tenderness and Milk Supply Issues: Fluctuating levels of prolactin and oxytocin can affect milk production and cause breast tenderness.
  4. Sweating and Hot Flashes: As estrogen levels drop, some women experience hot flashes and night sweats.
  5. Weight Changes: Hormonal changes can impact metabolism and appetite, contributing to weight gain or loss.

Expert Tips for Managing Postpartum Hormones

Prioritize Rest and Sleep

Expert Advice: Dr. Jessica Madden, a maternal health specialist, emphasizes the importance of rest. “Sleep is crucial for hormonal balance and overall recovery. Aim for quality sleep whenever possible, and consider taking naps when your baby sleeps.”

How to Manage:

  • Create a Sleep Routine: Try to establish a sleep routine for yourself and your baby.
  • Seek Help: Don’t hesitate to ask for help from family or friends to allow yourself more rest.

Maintain a Balanced Diet

Expert Advice: Nutritionist Claire Robinson advises, “Eating a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats, supports hormonal health and overall well-being.”

How to Manage:

  • Eat Regularly: Ensure regular meals and snacks to keep your energy levels stable.
  • Stay Hydrated: Drink plenty of water to support overall health and milk production.

Incorporate Gentle Exercise

Expert Advice: Exercise physiologist Dr. Laura Mitchell suggests, “Gentle exercise like walking or postpartum yoga can help regulate hormones and improve mood.”

How to Manage:

  • Start Slowly: Begin with light exercises and gradually increase intensity as you feel comfortable.
  • Listen to Your Body: Pay attention to how your body responds and avoid overexertion.

Seek Emotional Support

Expert Advice: Psychologist Dr. Emery Scott highlights the importance of emotional support. “It’s essential to have a support system to talk about your feelings and challenges.”

How to Manage:

  • Join Support Groups: Participate in postpartum support groups or counseling to share experiences and receive guidance.
  • Communicate: Talk openly with your partner, friends, or family about your emotional needs.

Practice Self-Care

Expert Advice: Dr. Amy Bennett, a family physician, advises, “Self-care is not selfish. Taking time for yourself helps manage stress and hormonal fluctuations.”

How to Manage:

  • Schedule Me-Time: Carve out time for activities you enjoy, such as reading or taking a bath.
  • Use Relaxation Techniques: Incorporate techniques like deep breathing, meditation, or mindfulness to reduce stress.

Monitor and Address Symptoms

Expert Advice: Dr. Lisa Green, a postpartum specialist, says, “Keep track of your symptoms and seek medical advice if they persist or worsen.”

How to Manage:

  • Track Symptoms: Keep a journal of your mood, energy levels, and physical symptoms.
  • Consult Healthcare Providers: Reach out to your healthcare provider if you experience severe mood changes, persistent fatigue, or other concerning symptoms.

Consider Professional Help

Expert Advice: Psychiatrist Dr. Rachel Patel notes, “If you’re struggling with severe mood swings or symptoms of postpartum depression, professional help is crucial.”

How to Manage:

  • Seek Therapy: Engage in therapy with a mental health professional who specializes in postpartum care.
  • Discuss Medication: If necessary, discuss with your healthcare provider whether medication could help manage your symptoms.

Managing postpartum hormones is a multifaceted process that involves understanding the hormonal changes, adopting practical strategies, and seeking appropriate support. By prioritizing rest, maintaining a balanced diet, incorporating gentle exercise, and seeking emotional and professional support, you can navigate this challenging period more effectively. Remember, you are not alone, and reaching out for help and practicing self-care are key components of a healthy postpartum experience. -AT Mama

Infants + Babies, Motherhood

Staying Active with a New Baby

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Author: Amy Aguado

Staying active with a new baby has been one of my biggest challenges, but also one of the most rewarding. In those early weeks, I was completely exhausted, and the thought of exercise felt impossible. But once I found a rhythm, I realized that even a short walk with the stroller was a great way to not only move my body but also clear my head. I started small—taking 10-15 minute walks around the neighborhood. Slowly, it became part of our daily routine.

I’ve learned to embrace the idea that staying active doesn’t have to look like my pre-baby fitness routine. Sometimes it’s baby yoga on the living room floor or doing squats while holding my little one. It’s about being flexible and finding creative ways to move, even if it’s just dancing around the house to soothe my baby. I’ve also come to appreciate how these moments of physical activity help me feel more energized and connected to myself in the midst of motherhood. It’s not about perfection, just progress, one step (or stretch) at a time.

Staying active with a new baby may sound exhausting to you too right now, but it is not only beneficial for your physical health but also for your mental well-being. Incorporating exercise into your daily routine can help you feel more energetic, improve mood, and enhance overall fitness. I’ve put together some steps that I took to getting back to myself by using safe exercises throughout different stages of my baby’s early months and beyond.

Tips for Staying Active with a New Baby

  1. Prioritize Safety: Always consult with your healthcare provider before starting any new exercise routine, especially after childbirth.
  2. Listen to Your Body: Start slow and gradually increase intensity based on how you feel.
  3. Incorporate Baby Time: Include exercises that allow you to interact with and bond with your baby.
  4. Use Baby Gear: Utilize carriers or strollers for added support and convenience during workouts.
  5. Stay Hydrated: Drink plenty of water before, during, and after exercise.

Safe Exercises by Age:

0-3 Months

Gentle Postpartum Yoga

Gentle stretching and breathing exercises can help ease postpartum discomfort and improve flexibility.

How to Do It:

  • Pelvic Tilts: While lying on your back with knees bent, gently tilt your pelvis upward and hold for a few seconds. This can help strengthen the abdominal muscles.
  • Cat-Cow Stretch: On hands and knees, alternate between arching your back (cow pose) and rounding it (cat pose) to stretch the back and improve mobility.

Safety Tips:

  • Ensure exercises are gentle and avoid any movements that cause discomfort.
  • Use a yoga mat or soft surface to avoid pressure on your body.

Postnatal Walking

A simple and effective way to ease back into physical activity, walking can be done with your baby in a stroller or carrier.

How to Do It:

  • Start with Short Walks: Begin with 10-15 minute walks and gradually increase duration as you feel more comfortable.

Safety Tips:

  • Wear comfortable, supportive shoes.
  • Choose flat, even surfaces to avoid tripping hazards.

Floor Exercises with Baby

Light exercises performed on the floor can help with core strength and flexibility.

How to Do It:

  • Leg Slides: Lie on your back with knees bent and feet flat. Slide one leg out straight, then return to the starting position. Repeat with the other leg.
  • Baby Play: Incorporate gentle exercises while playing with your baby, such as tummy time or sitting up with support.

Safety Tips:

  • Ensure the floor is clean and free from hazards.
  • Use a soft mat or blanket for added comfort.

3-6 Months

Postpartum Pilates

Pilates focuses on core strength, flexibility, and posture, which can be beneficial for new mothers.

How to Do It:

  • Modified Planks: Perform planks on your knees if a full plank is too challenging. This helps build core strength.
  • Side-Lying Leg Lifts: Lie on your side with legs straight and lift the top leg slowly. This targets hip and thigh muscles.

Safety Tips:

  • Modify exercises as needed to accommodate your body’s needs.
  • Consult with a certified instructor if possible.

Baby-Bearing Stroller Walks

Using a stroller while walking or jogging can provide a more intense workout and allow you to keep an eye on your baby.

How to Do It:

  • Walking: Begin with brisk walks and gradually increase pace and duration.
  • Jogging: If you feel ready, incorporate light jogging into your routine, ensuring your baby is securely fastened in the stroller.

Safety Tips:

  • Use a stroller with proper safety features and a comfortable harness.
  • Choose safe, even paths for jogging.

Baby Play Exercises

Engage in exercises that incorporate baby play, helping you stay active while bonding with your baby.

How to Do It:

  • Baby Squats: Hold your baby close and perform gentle squats. This helps strengthen your legs and core.
  • Tummy Time Assistance: Place your baby on their tummy and gently lift them up in a “flying” position to build arm strength.

Safety Tips:

  • Ensure your baby is secure and comfortable during exercises.
  • Use soft, clean surfaces for baby play.

6 Months and Beyond

Mommy and Me Fitness Classes

Join classes designed for new mothers and their babies. These classes often include a mix of cardio, strength, and flexibility exercises.

How to Do It:

  • Find Local Classes: Look for local community centers or gyms that offer mommy-and-me classes.
  • Participate Regularly: Attend classes as your schedule allows for consistent activity.

Safety Tips:

  • Choose classes led by certified instructors with experience in postpartum fitness.
  • Ensure exercises are suitable for both you and your baby.

Active Playtime

Incorporate active play with your baby to stay fit and have fun.

How to Do It:

  • Dancing: Dance with your baby to your favorite tunes. This provides a cardiovascular workout and strengthens your bond.
  • Interactive Games: Engage in active games like crawling races or gentle bouncing on a yoga ball.

Safety Tips:

  • Ensure the play area is safe and free from sharp objects.
  • Be mindful of your baby’s comfort and safety during play.

Strength Training

As your baby grows, incorporate strength training exercises using body weight or light weights.

How to Do It:

  • Bodyweight Exercises: Include exercises like lunges, squats, and modified push-ups. Hold your baby or use a baby carrier for added resistance.
  • Resistance Bands: Use resistance bands for added strength training while keeping your baby nearby.

Safety Tips:

  • Use proper form to prevent injury.
  • Ensure your baby is securely positioned if using a carrier or other equipment.

Staying active with a new baby involves finding exercises that fit your lifestyle and accommodate your baby’s needs. By incorporating safe and effective exercises at different stages, you can improve your physical health while enjoying quality time with your baby. Remember to listen to your body, prioritize safety, and consult with a healthcare provider before starting any new exercise routine. -AA

Motherhood, Pregnancy

How To Balance Your Hormones After Having A Baby

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Balancing your hormones after having a baby is crucial for overall well-being, mood stabilization, and recovery. Hormonal shifts are a natural part of postpartum recovery, but there are effective ways to support and balance your hormones during this period. Here are some of the best strategies to help balance your hormones after childbirth:

1. Maintain a Healthy Diet

Why It Helps: A balanced diet supports hormonal health by providing essential nutrients that regulate hormone production and metabolism.

Tips:

  • Include Protein: Incorporate lean proteins like chicken, fish, and legumes to support energy levels and muscle recovery.
  • Eat Healthy Fats: Include sources of omega-3 fatty acids (e.g., salmon, walnuts) and avocados, which help regulate inflammation and hormone production.
  • Limit Sugar and Refined Carbs: Reduce intake of sugary foods and refined carbohydrates to avoid blood sugar spikes, which can affect hormone levels.
  • Hydrate: Drink plenty of water to support overall bodily functions and help flush out toxins.

2. Prioritize Sleep

Why It Helps: Adequate sleep is vital for hormone regulation, mood stabilization, and physical recovery.

Tips:

  • Establish a Routine: Aim for a consistent sleep schedule, even if it means taking naps during the day.
  • Create a Relaxing Environment: Ensure your sleep space is quiet, dark, and cool to promote restful sleep.
  • Ask for Help: Don’t hesitate to enlist support from family or friends to allow yourself more uninterrupted rest.

3. Exercise Regularly

Why It Helps: Physical activity can help balance hormones, improve mood, and boost energy levels.

Tips:

  • Start Slow: Begin with gentle exercises like walking or postpartum yoga, gradually increasing intensity as you feel more comfortable.
  • Include Strength Training: Incorporate light strength training to improve muscle tone and support metabolic health.
  • Listen to Your Body: Pay attention to how your body feels and avoid overexertion, especially in the early postpartum period.

4. Manage Stress

Why It Helps: Chronic stress can disrupt hormone balance and affect overall health.

Tips:

  • Practice Relaxation Techniques: Try mindfulness, meditation, or deep breathing exercises to reduce stress levels.
  • Seek Support: Connect with support groups or talk to a mental health professional if you’re experiencing significant stress or anxiety.
  • Take Time for Yourself: Make time for activities you enjoy, even if it’s just a short break.

5. Consider Herbal Supplements

Why It Helps: Certain herbs can support hormone balance and alleviate postpartum symptoms.

Tips:

  • Consult a Professional: Speak with a healthcare provider before starting any supplements, especially if you’re breastfeeding.
  • Popular Options: Herbs like fenugreek, chaste tree (Vitex), and maca root are often used to support hormonal balance.

6. Maintain a Healthy Weight

Why It Helps: Achieving and maintaining a healthy weight can help regulate hormones and improve overall health.

Tips:

  • Focus on Gradual Changes: Aim for slow and steady weight loss through a balanced diet and regular exercise.
  • Avoid Crash Diets: Extreme dieting can disrupt hormonal balance and affect milk supply if you’re breastfeeding.

7. Monitor and Address Postpartum Depression

Why It Helps: Postpartum depression (PPD) can significantly affect hormonal balance and overall well-being.

Tips:

  • Watch for Symptoms: Be aware of signs of PPD, including persistent sadness, irritability, or difficulty bonding with your baby.
  • Seek Professional Help: If you suspect you have PPD, consult a healthcare provider for evaluation and treatment options.

8. Ensure Adequate Nutrient Intake

Why It Helps: Essential vitamins and minerals support hormone production and balance.

Tips:

  • Eat a Varied Diet: Include a wide range of fruits, vegetables, whole grains, and proteins to cover your nutritional needs.
  • Consider Supplements: If needed, supplements like vitamin D, calcium, and magnesium can support hormonal health.

9. Focus on Bonding and Emotional Well-being

Why It Helps: Positive emotional connections and bonding with your baby can influence hormonal health and mood.

Tips:

  • Skin-to-Skin Contact: Engage in skin-to-skin contact with your baby to foster bonding and promote hormonal balance.
  • Share Your Feelings: Communicate with your partner or support network about your experiences and emotions.

10. Follow Up with Healthcare Providers

Why It Helps: Regular check-ups ensure that your hormonal levels are monitored and managed effectively.

Tips:

  • Schedule Postpartum Visits: Keep up with postpartum check-ups to address any hormonal or health concerns.
  • Discuss Any Issues: Share any symptoms or concerns with your healthcare provider to receive appropriate guidance and treatment.


Balancing your hormones after having a baby involves a holistic approach that includes a healthy diet, regular exercise, adequate sleep, and stress management. By prioritizing these aspects of your health and seeking professional support when needed, you can support your hormonal balance and overall well-being during the postpartum period. Remember to be patient with yourself and seek help whenever necessary as you navigate this transformative phase of life.

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