In part one, we focused on infant safety and setting ourselves up for success with a summer fourth trimester. Now let’s delve into the experience of the delivering parent and their unique postpartum journey in the summer heat. Experiencing the fourth trimester during this season presents additional challenges and here are some insights from Dr. Laura Hagemeyer, MD, IBCLC and fourth trimester physician on how to navigate and optimize your summer fourth trimester.

Hydration

During the early postpartum period, your body undergoes significant physical changes including rapid fluid shifts and hormone adjustments all while healing from a very physical event. It’s crucial to listen to your body’s cues and prioritize hydration throughout the day. This not only helps support milk supply, but also helps compensate for increased fluid needs and losses due to heat and physiologic changes.

Nutrition

Nutrition plays a key role in recovery, so plan for frequent, nourishing meals and snacks. Enlist the support of loved ones to assist with meal preparation—it’s a task they’ll likely be eager to help with! 

Environmental Considerations

Physical discomforts such as pain, swelling, and fatigue can be intensified by summer heat. Listen to your body and seek out cool, comfortable environments to alleviate discomforts early on. We will keep coming back to these themes but slow down, listen to your body, and prioritize your needs to ensure a healthy summer postpartum experience.

Setting Realistic Expectations

Amidst the summer social scene, it’s important to remember that your priorities have shifted with the arrival of your newborn and your new role. While invitations may abound, it’s okay to prioritize your wellbeing and your baby’s needs over social obligations. Flexibility is key—ask yourself not just if you can manage an outing, but if it aligns with your current desires and energy levels. Just because it is possible doesn’t mean it is necessary. Surround yourself with supportive individuals who respect your boundaries, advocate for your needs, and silently fill gaps instead of creating them.

Prioritizing Mental Health: Setting boundaries and enjoying quiet moments

Summer’s demands can add extra stress for new parents adjusting to their new roles.  Stay hydrated, rest when possible, and don’t hesitate to seek help from others. Schedule breaks throughout the day to recharge, even if they are brief, and carve out time for self-care activities that bring you joy. Adjusting expectations and practicing self-compassion are essential —perfection isn’t the goal; nurturing yourself and your baby is. Celebrate the small victories incorporate mindfulness practices to manage stress effectively, even if this is just modeling deep breaths for your toddler.

Dealing with External Pressures: Communicating Needs Effectively

Navigating societal expectations and managing endless invitations can be overwhelming.  Many of those around us do not understand or know the demands of having a newborn and postpartum recovery. Your emotional state may fluctuate, making it challenging to assert you and your families’ needs clearly. Prepare your partner or a support person to help uphold your boundaries before events occur. Communicate directly and firmly when limits are challenged, and don’t hesitate to decline invitations to prioritize your mental and physical well-being as well as family bonding time. Consider setting a schedule for when you may be up for visitors and once full, decline and reschedule additional asks. Let go of the guilt!!  You will long remember the newborn snuggles and Aunt Jean will soon forget that you declined her BBQ invitation.

Supporting Emotional Wellbeing

Postpartum emotions can be heightened in the summer months due to isolation, heat-related discomfort and the societal pressure. Images of “bounce back” moms on social media can exacerbate these feelings. Remember that rest is crucial—find moments throughout the day to recharge, even if it isn’t a nap. Ten minutes of siting outside with your toes in the grass while focusing on your breathing or listening to a favorite song counts! Aim for one 3-4 hour chunk of sleep per night if possible to support your mental health. Ups and downs in your mood may be normal, but if you are struggling with persistent mood changes, intrusive thoughts, or thoughts of harm, please seek professional help.

Conclusion

Navigating a summer fourth trimester (or any fourth trimester!) may seem daunting, but with realistic expectations, strong support systems, and self-prioritization, it can be a rewarding and peaceful time. New parents are encouraged to proactively seek support, set boundaries, and focus on their own and their infant’s needs. Whether you’re planning for the postpartum period or currently navigating it, contact us at fourthtrimesterdoc.com to help find clarity and ease in this transformative time. 

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