The perinatal period is one of the most transformative times in a parent's life. It spans from the time a woman becomes pregnant to the first year of the child's life. This period encompasses a range of experiences, from optimising fertility and preparing for birth to caring for the newborn and supporting a mother’s physical recovery after childbirth.
In this blog, I’ll give a general overview of some of the key aspects of the perinatal period and how new parents can help to ensure both their own and their baby’s wellbeing throughout this time. Everything in this blog is based on the “ideal” situation and of course, we cannot be perfect at all times and we shouldn't put that pressure on ourselves either. Knowing what is ideal and the benefits for mother and baby, can help us make informed choices throughout the perinatal period. But sometimes you just need to slouch on the couch eating take away pizza and watching your favourite series on netflix! And that's Ok too.
But also, what this article will show, is that you don't have to do it alone, especially when it feels overwhelming. There are businesses and services out there waiting to help you through every step. The Bump to What Now?! event is an amazing resource, full of businesses who can help and support you with each stage of becoming a parent. This event is all about helping you find and create your village 😊
1. Becoming Pregnant: Optimising Fertility, Nutrition, and Support
The journey to parenthood begins long before conception. Many new parents may not realise the importance of preparing the body for pregnancy even before trying to conceive. Optimising fertility is about ensuring both partners are in good physical and mental health. This article however, is not about how to get pregnant or about if you are struggling with fertility, if you'd like more information around that area check out Fertility UK as a good place to start.
Fertility Optimisation: Fertility can be influenced by lifestyle choices. For women, maintaining a healthy diet, managing stress, and exercising will help increase the chances of conception. For men, improving sperm health through a balanced diet, exercise, and reducing alcohol consumption can enhance fertility too.
Nutrition: Eating a balanced diet rich in vitamins and minerals is crucial. For women trying to conceive, folic acid is particularly important to reduce the risk of birth defects, while a diet rich in antioxidants and omega-3 fatty acids can improve both fertility and overall health. There are nutritionists who specialise in fertility nutrition and can really help you manage what you eat in simple, easy to manage steps.
Exercise: Regular, moderate exercise helps improve fertility by balancing hormones and improving blood flow. If you don't already exercise regularly, look for a class that appeals to you so you'll have company, maybe ask your partner or a friend to go with you. Yoga and swimming are just a couple of gentle options to start you off.
Support Groups: Navigating fertility struggles can be emotionally challenging. Support groups—whether in person or online—can provide a sense of community and emotional reassurance during this time. Sharing experiences and getting advice from others in similar situations can be incredibly helpful.
2. Antenatal Care: Preparing for Birth and Maintaining Wellbeing
Once pregnancy is confirmed, the focus shifts to ensuring both mother and baby are healthy and ready for birth. During this antenatal period, expectant parents are encouraged to make thoughtful choices that support their physical and emotional wellbeing.
Nutrition: A balanced, nutrient-rich diet becomes even more important during pregnancy. Expecting mothers need to ensure they are getting enough protein, iron, calcium, and vitamins etc to support their baby’s growth and development, as well as staying well hydrated. There is an overwhelming amount of information surrounding what to eat and what not to eat while pregnant. Finding your local nutritionist to help you wade through and find what you need to know, is a great option if you feel it is all too much.
Wellbeing: Mental and emotional wellbeing is a priority during pregnancy. Hormonal changes can lead to mood swings, but staying emotionally balanced is important for both mother and baby. Meditation, antenatal yoga, and mindfulness exercises are beneficial for reducing stress and promoting relaxation and you can often find a business offering a little of everything in this regard.
Birth Preparation Classes: Many couples choose to take birth preparation classes to learn about the stages of labor, breathing techniques, pain management options, and what to expect during the birth process. These classes help new parents feel confident and prepared. There are a variety of different sorts of preparation classes, for example; ones run by your local NHS midwives, hypnobirthing, NCT, independent midwife classes etc. Looking around and researching different ones first, is a great way to go. There is no one right class, just the one that will suit you best.
Exercise: While high-impact or strenuous activities might be off the table, regular, moderate exercise like walking, aquanatal, or antenatal yoga can support a mother’s body through the many physical changes that occur. This type of exercise also prepares the body for the demands of labour, so you will be killing 2 birds with 1 stone, although I'm not a big fan of that phrase, poor birds!
Doulas: Doulas are trained professionals who provide physical, emotional, and informational support during pregnancy, labour, and the postnatal period. But they will also be able to signpost you to other services who can help and support you. Doulas can offer comfort and guidance, making the birth experience smoother and less stressful. Doulas can be a particularly helpful option if you do not have family nearby, but they are beneficial for any family wishing to get informed about birth and babies.
Mums Physical Health: As the pregnancy progresses, physical changes such as weight gain and the growing belly can affect posture and alignment. Visiting a pelvic health physiotherapist or an osteopath can help address any discomfort and guide expectant mothers in exercises to relieve tension in the hips, back, and pelvis. Proper alignment can also aid in an easier labour by ensuring baby is in an optimal position.
3. Postnatal Care: Supporting the Newborn and Mother
Once the baby arrives, the focus shifts to recovery, bonding, and ensuring the baby’s health and wellbeing.
The first few months can be intense and exhausting for new parents. These first 3-4 months are often referred to as “The Fourth Trimester” and it can be a good idea to familiarise yourself with what is considered “normal newborn” behaviour before the baby arrives.
Feeding: Deciding whether to breast/chest feed or formula-feed is a personal choice, but researching your options and making sure you are completely informed before making that choice, ensures you will be content with your decision once baby arrives. Breastfeeding has many benefits for both mother and baby, but it can take time to get the hang of it. Many new parents benefit from the guidance of lactation consultants, who can assist with latch issues and offer support during those early weeks. Most will offer support before baby arrives too, so you can hit the ground running as soon as baby makes an appearance.
Bonding: Bonding with baby is often talked about, it is an important part of their emotional and social development. This connection can be nurtured through simple acts of affection, such as holding, cuddling and making eye contact, as well as breast/chest feeding and responding to their cues. These early interactions help your baby feel safe and secure, fostering trust and attachment. There are many activities you can do with baby to encourage this attachment, such as baby massage, newborn communication and baby reflexology. Babywearing can be an excellent tool to encourage bonding whilst also being practical, allowing you some freedom to get out and about while meeting your baby's need to be close. There are various slings, wraps, and carriers, so seeking out your local sling library is a great place to start.
Mums Physical Health: After childbirth, it’s common for mothers to experience physical discomfort, such as pelvic floor issues or abdominal separation (diastasis recti). There is various support to help mothers with strengthening the pelvic floor, improving posture, and regaining muscle tone. This is important for preventing long-term issues and enhancing overall recovery. Mummy MOT type sessions can check all these potential issues and recommend what path you need to take for recovery. There are also specialist gentle exercise classes, to help mums get active, while still respecting the recovery of their postpartum bodies.
Baby's Physical Health: The process of birth can put a lot of strain on the baby's body as well as the mums. Looking into services that can help make sure your baby is comfortable and their body is not holding any tension from the birth could be beneficial. For example, osteopathy and craniosacral therapy, these can release tension in the baby's body and help improve their comfort, feeding and general temperament.
Parents Mental Health: Although becoming a new parent is exciting, it is also challenging and exhausting. It is important to look after yourself alongside baby. Maintaining open communication with your partner or friends and family can help reduce feelings of isolation. Try finding classes aimed at new parents, such as walking groups, postnatal yoga or just social groups for chatting. These can be an invaluable way to make friends in a similar situation to you and to help get you out of the house. Practising small moments of self care, like taking small breaks and resting when possible, and reaching out to mental health professionals or support groups, can make a significant difference. Remember that it is OK to ask for help and there are many people out there feeling the same way.
Final Thoughts: A Holistic Approach to the Perinatal Period
The perinatal period is a time of great change and transition. From optimising fertility, to caring for both the mother’s and baby’s health after birth, there are numerous factors to consider. Each step, whether it’s ensuring optimal nutrition, taking antenatal classes, or looking after your body, is designed to support the overall wellbeing of both parent and child.
Parenting doesn’t come with a manual, but with the right resources, support systems, and self-care, new parents can confidently navigate this remarkable journey.
By attending Bump to What Now?! you can find the support network you need and build your village for supporting parenthood.
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