The postpartum period (often called the “fourth trimester”) is a time of huge adjustment – physically, emotionally, and mentally. To support your mental well-being: sleep is number one (though it’s tough with a newborn!). Nap when the baby naps if you can, and don’t be afraid to ask for help at night from your partner or family so you can get a few hours of uninterrupted sleep occasionally. Lack of sleep can worsen anxiety and blues, so any improvement there helps. Nutrition matters too – continue eating nourishing foods and stay hydrated, especially if breastfeeding. Blood sugar dips can affect mood, so keep healthy snacks on hand (nuts, fruit, yogurt).

Make time for self-care breaks, even if very short: a 10-minute walk outside with the stroller can do wonders, as sunlight and movement boost mood. Gentle postpartum exercises or stretches release endorphins that fight stress. Also, stay connected – even a phone chat with a friend or attending a new-moms group (in person or virtual) can alleviate the feeling of isolation and let you share experiences. Many women experience the “baby blues” in the first 2 weeks (mood swings, weepiness) due to hormonal shifts – that’s normal. But if feelings of sadness, anxiety, or overwhelm persist beyond a couple of weeks or feel very intense, reach out to a healthcare provider because postpartum depression/anxiety can happen and is nothing to be ashamed of.

Treatments range from therapy, support groups, to medication if needed – and the earlier you get help, the sooner you’ll feel better. Incorporating mindfulness or relaxation techniques can also be valuable: even a 5-minute deep-breathing or meditation while the baby sleeps can calm your nervous system (there are apps specifically with short meditations for new parents). In summary, prioritize rest, good food, light exercise, and social support, and don’t hesitate to seek professional help for your mental health. A healthy mom is the best gift you can give your baby.

For most healthy pregnancies, yes – exercise is not only safe, it’s encouraged! The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women without complications aim for 150 minutes of moderate-intensity exercise per week. Activities like brisk walking, swimming, stationary cycling, and prenatal yoga are excellent choices. These help maintain cardiovascular fitness and strength and may even lead to shorter labour and fewer complications. Of course, certain precautions apply: avoid high-risk sports (no contact sports, or things with fall risk like horseback riding or skiing). Also, skip exercises that involve lying flat on your back for long periods after the first trimester, as this position can compress blood flow.

Stay well-hydrated and don’t overheat (no hot yoga or exercising in very hot weather). A good rule is the “talk test” – you should be able to carry on a conversation while exercising; if you’re gasping for breath, ease up. Listen to your body’s signals: if you feel dizzy, extremely fatigued, or have any pain (especially abdominal), stop and consult your healthcare provider.

Women with specific conditions (like certain heart or lung diseases, an incompetent cervix, or if you’re at risk for preterm labor) may have exercise restrictions – always get personalized advice from your provider. But generally speaking, moderate exercise is beneficial and safe for the vast majority of pregnant women. It can reduce aches, improve mood, and even help prevent depression.