The First 40 Days – Postpartum practices adopted from the South Asian Wisdom

The first 40 days

South Asian maternal health practices date back from generations which can still be applicable today. There is an array of pre and postnatal practices across the world built in accordance with the flora and fauna of the land all designed to nourish and protect the new mother and baby.

As a first-time mum from a traditional Indian family, and a professional with experience of working in maternal mental health for over 10 years, the practice of good wellbeing during the fourth trimester is crucial. I am here to share a good few practices that you can use in your fourth trimester, adopted from traditional South Asian wisdom.

 

A restorative and bonding practice

According to ancient and traditional healing methods within many tribes and communities across the world, 40-60 days of rest should be observed. Commonly known as the fourth trimester, it is equally as important as the previous three, and without appropriate care and rest, a woman may experience several negative health outcomes. From anecdotal evidence many communities believe that 40 days is also the length of time a woman may bleed for following vaginal birth, so from a practical point of view, resting makes complete sense.

In traditional and ancient villages across South Asia, there was usually no access to healthcare in its modern format. Instead, new mothers would be required to be confined within the home for 40 days to ensure restoration and recovery, but also to minimise the risk of illness being exposed to the newborn. Female family elders would completely take over house chores and cooking, so that the mother and newborn could also use that time to establish a good bond, and practice mindfulness to keep a calming mind.

My Hindu baby shower at 7 months was filled with an abundance of love, gifts, and an opportunity for female family members to provide me with greens, moong beans, lentils, nuts, rice and various fruits (low glycaemic foods). In ancient India these foods were rich in protein and high in fibre which were essential for delivery and post-delivery.

What we know is that gestational diabetes is significantly higher in the South Asian population, but adopting a low glycaemic diet may reduce blood sugar levels.

 

Practical Tips and Tools

Below are my top tips and tools to help you manage your physical and emotional wellbeing during the first 40 days adopted from South Asian wisdom.

 

Mindfulness

Whilst you are making that milk bottle or breastfeeding in the middle of the night, or folding the never-ending laundry, stop for a moment and breathe. The power of breathing is so underrated. When we are overwhelmed or stressed, cortisol levels rise and in the long run this can lead to chronic stress, fatigue and anxiety. The best way to manage our stress in the moment is to breathe:

• Breathe in for 4 seconds, out for 4 seconds, in again for 4 seconds, out for 4 seconds.
• Repeat as many times as you want or engage all your 5 senses: Name 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste.

Or, take notice:

• Take notice of the flowers or leaves around you. Take a picture and look at the detail later.

 

Move your body

If you are feeling low, gentle exercise is the most natural reliver of low mood, anxiety and depression. Endorphins, or feel-good hormones, are released when you move your body even if it’s just for 10 minutes a day. This can alleviate pain, improve mood and alertness.

Find your own gentle exercise and plan. Be SMART:

S – make it specific, i.e. will it be to walk, swim, yoga, daily stretches?
M – how will you measure it? i.e. how will you be accountable to sticking to the plan? You
can write it down on the fridge, or set a reminder and tick it off once you’ve done it.
A – is it achievable for you, and will it fit around your day to day routine?
R – is it realistic? One of the biggest reasons people cannot stick to plans is because its too
far-fetched or its too easy. Make it realistic for you, i.e. twice a week, or 3x a week for 20-30
minutes.
T – Will you achieve this within a specific timeframe? So within a month, or 3 months you
will stick to this same plan.

I recommend getting out and getting some fresh air during naps! Not only will you feel good
but so will your baby and will help to establish their circadian rhythms.

 

Building a village

You were never meant to parent alone! That is the first thing to remember.

If you are not able to get the support you want or need from your family or friends, I recommend joining mother and baby clubs as you will automatically feel less alone. You can ask your health visitor what is available in your area.

 

Warming foods

The last thing you want to do when you have a newborn is to cook a healthy meal for yourself. Most days you are just surviving unless you have other family members chipping in. I recommend meal prepping during the final couple months of your pregnancy and freezing a heap of nutritious meals. Post delivery you will be feeling fatigued both mentally
and physically, so its important to eat regular nutritiously rich meals. South Asian beliefs are that warming foods are good for the soul, and rich in protein and fibre – basically whole foods. So keep that in mind.

 

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About the author:

Puja is a Health Psychology working in private practice and training delivery. She offers therapy, coaching and training around health behaviour change for physical and mental health concerns, with a specialist interest in maternal mental health and wellness.

You can find Dr Puja Patel (HCPC REGISTERED, MEMBER OF BPS) here:

Company: Dr Puja Patel Health Psychology Services

Website: www.drpujapatel.com

Instagram: @puj.c (personal)