In our diet-obsessed culture, the messages women receive create a perfect storm for eating disorders during pregnancy and postpartum. While 7.5% of women are suffering from diagnosable eating disorders during pregnancy, there is no screening going on for them in doctors offices. In fact, studies have found that 93% of women with disordered eating were not identified by their medical practitioners.
As it is, pregnancy can be a confusing and overwhelming time for women. There is a stigma surrounding eating disorder behaviors during pregnancy, and common pregnancy symptoms like nausea, vomiting, and decreased appetite can mask or confuse eating disorder symptoms. This can make it even more difficult to identify eating disorder thoughts and feelings and seek appropriate care.
Throughout their lives, women are repeatedly advised to manage discomfort by focusing on eating and exercise. Even during pregnancy, our culture sends harmful messages to women: it suggests that their bodies can't be trusted, tells them to embrace their growing bump, grants them permission to eat, and imposes strict limits on how much weight they should gain.These messages lack scientific evidence and are based solely on speculation and biases.
Unfortunately, the unrealistic and harmful messages women encounter do not stop after pregnancy. In the postpartum period, women face messages that their bodies are still untrustworthy, that they have just 6 months to a year to return to their pre-pregnancy weight, and that they should use various products to "fix" their bodies. They are also advised to diet without affecting their milk supply and to avoid passing on their eating issues to their children.
For women who have struggled with eating disorders in the past, or even those who have never been formally diagnosed with an ED but are used to changing their body, postpartum can be a particularly difficult space.
While recovery is rarely a straightforward process—often marked by ups and downs and occasional setbacks—having a solid support system and structured plan for postpartum is crucial for achieving long-term success.
5 tips for planning your postpartum period while in eating disorder recovery
1. Have a support group
Having a robust support system can make a significant difference in navigating the postpartum period while in ED recovery. Consider seeking or continuing therapy, and meeting with a dietitian to ensure your needs are met. Together, your care team can help identify symptoms and develop a list of “red flags” to look out for. Support can also come from mom groups, which offer a sense of community and shared experiences, as well as from leaning on friends and family when possible.
2. Plan for getting adequate food
Postpartum life can be busy. Many women often prioritize their baby's needs over their own, frequently setting aside their own well-being and self-care. If you have the energy during pregnancy, start by preparing and stocking up on nutritious, easy-to-prepare meals before your baby arrives, so you have options readily available. Think of preparing some of your favorite soups and stews, casseroles, and favorite meals that you can freeze and easily heat up at a later date. Once your baby arrives, don't hesitate to accept help from friends and family who can assist with meal preparation or delivery. Keeping a variety of snacks on hand can also ensure you stay nourished throughout the day.
3. Delegate tasks
Transitioning into parenthood is a significant change that can feel overwhelming. Delegating tasks is a helpful way to manage the demands of becoming a new mom while ensuring your own recovery. It is more than okay to lean on family, friends, or hired help with meal preparation, household tasks, or childcare. Clearly communicate your needs and create a list of tasks that can be shared or taken over by others. This approach not only lightens your load but also allows you to focus on healing, bonding with your baby, and adjusting to your new routine.
4. Plan to get outside
If and when weather permits, plan to get outside. Fresh air and a change of scenery can do wonders for your mental health. Even just stepping out onto your porch or in your yard for a few minutes can be beneficial. If and when you feel up for it, consider gentle walks around your neighborhood or in a nearby park. Try to incorporate regular outdoor outings, whether it’s a stroller walk with your baby or a visit to a local coffee shop.
5. Rest when you can
We know that sleep in the postpartum period may seem like a lofty goal. It’s important though that you practice self-compassion during this time and allow yourself to rest when you see a window of time to do so. You may not get through a long to-do list of tasks you’d like to accomplish, but recognizing that rest is productive is key to managing your mental and physical health during this time.
how nourishrx can support you
Please know that if you are struggling with your relationship with food and your body, you are deserving of support. Reach out to our office today to see how our staff can support you during this pivotal and exciting time of life.
Written by: Katerina Pappas, Dietetic Intern
Reviewed by: Emma Newell, RD, LDN
References:
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