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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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May 16 2019

Postpartum Body Image: Primal Perspective

By Lindsay Taylor, PhD
18 Comments

Today’s post was inspired by a question that came in from a reader who is struggling with depression and body image issues after having children. I asked my colleague Dr. Lindsay Taylor, being a psychologist and a mother herself, to step in.

Having witnessed all the wondrous changes that women’s bodies go through during and after pregnancy with my wife Carrie, I’d like to add my support and encouragement to my readers who struggle with these issues.

This post is for all the mamas and mamas-to-be who are struggling with the ways in which their bodies have changed, grown, stretched, and been marked by pregnancy. For you mothers who have suffered a loss, I see you, and you are included here.

It’s really a shame, but not a surprise, that so many women are plagued by negative body image around pregnancy. A strong predictor of negative body image during and after pregnancy is negative body image before pregnancy. Body image is, of course, something so many people struggle with every day, women in particular. Volumes have been written about the ways in which our cultural standards of attractiveness, media and social media, and social factors conspire to make us feel unattractive, unworthy, and dissatisfied with our bodies. That doesn’t need to be rehashed here.

Then when you’re pregnant, you and everyone around you is hyper-focused on your body. Are you gaining the “right” amount of weight? Eating the right things? Moving in the right way? Strangers are commenting on your size and shape, and probably touching you too. (PSA: Don’t do this.)

Some women love this time and revel in the changes their bodies undergo. Other women feel completely alienated from and even disgusted by their bodies. Probably many women feel different and conflicting emotions at different times. No matter what your experience has been, let me assure you that it’s normal. The whole gamut of experiences is normal and valid.

If you feel confused, conflicted, sad, disappointed, or discouraged about the ways your body has changed because of pregnancy, it’s OK. Your body is different, your relationship to it is different. There is no right or wrong here. My goal for today is to help if you do feel distressed by persistent feelings of negative body image and self-worth after pregnancy. It needs to be addressed. Poor body image correlates with symptoms of postpartum depression (it’s not clear that one necessarily causes the other, but some data suggest that poor body image predicts later depression). This can interfere with your relationships with others, including your partner and, very importantly, your baby.

Sometimes when we talk about this, the first reaction is, “Great, I already feel like &%$! about myself, and now I feel worse because my feelings are going to mess up everything.” That’s not it. Most of all, you simply deserve to feel good about yourself. You deserve to have peace with your body. You don’t need to waste your precious mental energy on tearing yourself down. For many women, their postpartum body image issues are extensions of lifelong feelings of insecurity. Let’s interrupt the cycle now.

Accepting Your Postpartum Body

Most people who want to change how they feel about their bodies take the approach of trying to change their bodies. This rarely works. Postpartum bodies (and bodies in general) often don’t respond how we want, and anyway many of us have constructed ideal body images in our minds that aren’t realistic.

If you want to change how you feel about your body, you should be working on how you feel about your body. There is a lot of well-meaning messaging in the meme-o-sphere about how you should love your body, but I prefer to start with appreciating your body and practicing self-compassion and self-care. If you’re ready to jump right to self-love, by all means go for it! However, this can feel daunting for some women who are stuck in a cycle of self-deprecation and even self-loathing.

The first step in all this is acceptance: accepting the fact that you probably can’t control the size and shape of your body right now, not like diet culture tells you that you can. Yes, there are some women who “bounce back” and flash their postpartum abs in magazines and on Instagram, but they aren’t the norm. Your body is in recovery. If you’re nursing, it’s focused on continuing to keep another human alive. You probably aren’t sleeping, and you might be finding the transition more stressful than you anticipated. Even months or longer down the road, these can still apply. This is hardly the ideal scenario for controlled weight loss.

Moreover, the truth is that your body probably won’t look the same ever again. Even if you go back to wearing your pre-pregnancy clothes, your shape will likely be different. You’ll probably be sporting some new stretch marks. The idea that you can and should “get your body back” is unrealistic and unfair for most women. (Health is something different here.) Your body has done something new and fabulous. It’s not the same body it was.

It’s O.K. to feel sad about that at first. It’s O.K. to mourn the loss of your pre-baby body even while you also appreciate and respect the hell out of your body for growing another human. Denying those feelings or, worse, feeling guilty for them and spiraling into self-criticism and shame doesn’t help. Be open and honest with yourself, and talk to other people who will listen non-judgmentally.

I can’t stress enough that you should ask for help if you need it. If your partner or your friends can’t give you the support you need, or you just feel like you need an impartial ear, find a therapist who specializes in body acceptance and postpartum issues (including depression, even if you don’t think you are depressed, since they are so often linked).

I hear some of you saying, “There is just no way I could ever get to a place where I accept, let alone like, this body.” If you’re feeling too mired down in self-negativity to believe that this is for you, consider this: Self-acceptance allows you to care for yourself and the other people in your life. Imagine if you could model a healthy, happy self-image for your baby as he or she grows. Which of your friends would benefit from someone who speaks in body-positive language and who models self-compassion? How would your partner respond if you could believe that you are sexy and deserving of physical affection?

You don’t owe it to other people to work on yourself if you’re not ready, but sometimes a little outside motivation is what gets the gears turning when the inner motivation is hidden under layers of fear, shame, or self-doubt.

Steps You Can Take

Have I mentioned that I strongly advise anyone who is struggling with mental health and well-being to seek professional help? Good, and I’m saying it again for the record. Therapy rocks.

Self-appreciation, self-compassion, and self-care are things we all deserve and we can actively cultivate. I recommend checking out the book Self-compassion: The Proven Power of Being Kind to Yourself by Kristin Neff, Ph.D., as a starting point.

Quit Negative Self-talk: As I’m sure you know, we are usually our own worst critics. We say hateful, belittling things to ourselves that we would never say to someone else. If you want to deal with negative body image, this has to stop.

When you find your inner voice saying something self-critical, interrupt it and replace the disparaging comment with one that expresses kindness and compassion. Mantras and affirmations can be helpful here. (If you think they’re cheesy, humor me and give it a try.) The trick is to find one that feels authentic to you. One that I like, which I found here, is: I will accept that my body may never be exactly the same as it was before I had the baby, just as my heart will never be the same. Some others you might try are: I deserve to treat myself with kindness and respect, I am learning to be gentle with myself, or My body is beautiful and deserves all the love I can give it. It’s O.K. if you don’t quite believe it yet; still say it whenever a negative thought intrudes.

You can also actively redirect your attention from how your body looks to how it feels. Maybe you actually enjoy the feeling of softness is new places. Maybe pregnancy and childbirth made you feel powerful. When a negative thought appears, crowd it out with Hell yes, this body is strong and capable and awesome.

Again, if this feels forced at the beginning, that’s all right! Body positivity and self-acceptance take work. Many things feel awkward when they’re new, but over time they become second nature.

Negative Body Talk with Others: As a veteran member of multiple moms’ groups, I know that when a group of moms gets together, more often than not we end up kvetching about our bodies. I think social support from other moms is hugely important, but if I could go back in time to when my kids were babies, I’d really try to shut down the self-deprecating body talk.

If you have friends who do this, speak up! Honestly, this is a gift to the other women as well. Complaining about our mom bods is such a common form of bonding, sometimes we need permission to break the cycle. Try, “I’ve noticed we spend a lot of time criticizing ourselves, but I think we are all strong and beautiful rockstar moms. I’ve started a personal project to try to stop negative self-talk and replace it with compliments. What if we tried that here?”

And by all means, if there are other people in your life—family, your partner, co-workers—who try to engage you in body or diet/exercise talk that perpetuates your bad feelings, shut it down. Boundaries are fantastic; draw them often.  

Of course, I’m not suggesting you suppress your emotions. Find a friend or counselor you can talk to about your feelings, one who won’t respond with, “Ugh, I know! My belly button looks like a Shar Pei too, I hate it. That’s why I started this new diet, have you heard of it?” Processing and dealing with your feelings is one thing. Using language that keeps you stuck in a cycle of body hatred is something else altogether. You can tell the difference.

Curate Your Social Media: Think about the images you see on your social media. Are they mostly #fitspo accounts that depict a narrow range of what it means to be “healthy” and “fit?” If so, consider seeking out the many people who are spreading the word that bodies of different sizes and shapes can be strong, healthy, and attractive. Find other women who are at your stage of motherhood and who are also promoting positive self-image.

Move Your Body: Your body is so much more than what it looks like! Move for the joy of movement and to connect with your body on a physical level. Exercise to feel strong and powerful, not to try to force your body to “lose the baby weight.” Movement should be self-care, not punishment.

Wear Clothes That Fit: Dress up your body in clothes that fit rather than hiding in too-big clothes or squeezing into uncomfortably small clothes.

Step Off the Scale: I know this is a hard one for a lot of people, but if your daily mood depends on the number on the scale each morning, this is bad for your well-being. You don’t need to be aware of the daily fluctuations in order to take care of yourself.

Other Forms of Self-care: The sky’s the limit here! Let someone watch the baby while you take a nap or go for a coffee date with your partner. Get a pedicure. Ignore the laundry and watch a TV show. Taking care of your emotional well-being and feeling more positive overall can help you avoid the negative self-talk trap.

How You Can Help Support a Mom

If there’s a mom in your life whom you want to support, a good way to start is by not commenting on her body, period. (This is a good policy in general.) “You’ve lost weight!” is generally considered a compliment, but sometimes people lose weight because they’re ill or depressed. Plus, it draws attention to her body and reinforces the notion that she must be hoping and trying to lose weight. Better ways to engage her in conversation: Ask how she is feeling, and express excitement about the baby. Ask her if there is anything she needs. Offer to bring her coffee or a meal, go for a walk together, or watch the baby so she can shower or run to the store.

Resources for Finding Help and Support

If you feel like you could use help or support in this area, please don’t be afraid to ask. Below are some resources that cater to postpartum women specifically. There are also some great individuals and organizations that promote body positivity and self-care more generally.

Postpartum Health Alliance

Postpartum Support International

Pacific Postpartum Society

After the Baby is Born: A Postpartum Series — A collection of photos and commentary from new moms as part of The Honest Body Project.

“It’s also helpful to realize that this very body that we have, that’s sitting right here right now… with its aches and it pleasures… is exactly what we need to be fully human, fully awake, fully alive.” – Pema Chödrön

“Treat yourself as if you already are enough. Walk as if you are enough. Eat as if you are enough. See, look, listen as if you are enough. Because it’s true.” – Geneen Roth

Thanks for stopping in today, everybody. Comments, questions, experiences to share? Include them on the comment board below, and have a great end to the week. Take care.

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18 thoughts on “Postpartum Body Image: Primal Perspective”

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  1. Thank you so much for this. We are planning to expand our family and I am more anxious about this topic than I am about being a parent, simply because I have more practice caring for another’s wellbeing than for my own. With a history of depression and disordered eating on which I have spent more than a decade working on recovery and self-care, I try to maintain a realistic perspective that I’ll need continued support if and when I have the opportunity to conceive – and actually, probably if I can’t, too. I appreciate you taking the time to tell the world that all the feelings we face are real and valid, whatever they are, and we deserve to express and seek support around those feelings. Thank you.

    1. You’re welcome, and I think it is wonderful that you are already so self-aware when it comes to working on your own wellbeing. Best of luck to you!

  2. It’s sad to me that we have created a culture where giving birth to children and breastfeeding have devolved from being miracles of life that only a female can perform to being something that “ruins your body”. The obsession with superficial physical perfection has distorted, for most people, what it even means to be human. Look at the lengths to which people will go to remain “young” and “beautiful” to the point of putting their *actual* health in danger and making themselves look completely ridiculous to boot. All for what? Because of what other people think? To hold on to a spouse who only wants them because of the way they look? What a sad sad existence.

    1. I am the reader who sent in this question (actually my question was kind of encompassing a lot more than this, mostly I wanted to know how to heal diastasis recti or possible reasons why I’d still look pregnant 2 and a half years after giving birth a 2nd time, my body image issues stem from the still-looking-super-pregnant-when-I’m-not aspect rather than other things; I got over the stretch mark thing a long time ago).
      Anyway, your comment was actually more valuable to me than this whole article (the article was great too!), I just wanted you to know that. Society has really f***ed up how I think I should look.
      I do need to work on accepting myself more but it is really hard to apply all this to something that brings people to ask “are you pregnant?” So far a cashier, my dad, and my sister have asked in the last year or two if I’m pregnant and it’s really downputting.
      Something that is definitely on point I think with this post is that post partum body image issues are more common for those who dealt with it before. For me at least. I literally hated my appearance through childhood and teen years, until I met someone who changed my mind (take a guess), but still swore when I could afford it I would laser all my moles off and still had jealousy issues and constantly compared myself to others, and I still do that but only with my belly because I miss my pre baby flat belly. It is definitely something I need to work to accept, but a flat belly is usually indicative of a healthy gut too so I still don’t want this gut.
      My god I don’t even know the point of my comment anymore. Thank you for taking the time to write this post, Lindsay! I hope there’s a follow up.

      1. Katy Bowman has a book on healing diastasis recti. She’s been mentioned on here before when discussing Primal Movement. Have you read her book?

        1. I’ve read her blog. I don’t have a budget for books unfortunately. I have foodstamps. All I’ve learned from Mark was free content from his blog. Thank you for the suggestion though. I’ll start to save up for it, I’m sure it’s probably worth it.

          1. Your local library might have it or be able to get it for you. I don’t have a lot of extra either and the library has been a great resource for free info and entertainment. Some even do Interlibrary loans for titles not available locally

      2. After having my first child, I discovered my striated papoose, which I have never been rid of. Even keto and weight loss didn’t eliminate it, but only made it saggy and drapey, with lovely “anima print” striping of stretch marks. I gave birth for the last time 17 years ago and am in perimenopause. It has taken this long for me to come to a point where I don’t care what other people think about it, including my husband. I mean, my character flaws are a lot worse than some skin, and I understand being called out on that. But I decided if someone doesn’t like the way I look, then DON’T LOOK. Would these people (or myself!) really criticize a person for dressing poorly, but as best they can, just because they don’t have to money to dress better???? Our bodies are our natural “clothes” knit by our genetics, experiences, and choices. For many, there is a limit to what diet can change, so why denigrate this personal, living, wrap of our soul?

        That young girl inside you who lacks love, confidence, and self efficacy needs you to look out for her. I hope you know a stranger in Texas cares how she feels, and how you feel, and thinks you’re marvelous for being brave enough to ask these questions and bare yourself, even in the throes of motherhood. Take courage!

        1. Thank you so much, Lisa. Your kind words mean a whole lot to me and I appreciate your taking the time to comment. *tears up*

  3. “Curate your social media”: This is probably the most helpful thing that I have done over the past few years of learning to accept my post partum figure.
    For me (and Roosevelt), comparison truly is the thief of joy.

  4. I’m not a good person to give advice on this subject specifically, because I haven’t become a mother and probably never will. But I was blessed with a mom who never once mentioned my weight (even when I’d rather she had done so) and I grew up blissfully diet-free until my late 20s when I noticed I was putting too much weight on, and developed migraines. Even I have moments when, after struggling with the latest decline of my health, I wish to escape the reality of my body.

    I think the realization that diets don’t work is more universal than just new moms. But a few things I have noticed about motherhood as I’ve researched Celiac disease (which caught me by surprise about 18 months ago), is that the effects of prolactin can be very strong, and that iodine is an important part of healthy pregnancy, yet we’ve created a perfect storm of iodine deficiency.

    I think there’s a risk of doctors dismissing the complaints of new mothers as “normal changes” when prolactinoma might be happening, or the mother may be temporarily hypothyroid. If a woman “feels sick” after giving birth, how does she get respectful treatment?

    Doctors ignoring women’s complaints is not new. I was told for years my period problems were due to my teen age. But it was PCOS and it destroyed my ability to be a mom. Only the Paleo community gave me hope of reversing that, except by then, it was too late. Why didn’t doctors help me?

    I suspect the same happens to new moms. Doctors ignore problems because they’re temporary instead of saying “You might have a temporary problem with your pituitary or thyroid. If so, we can treat it, but if it’s pituitary it will prevent you from breastfeeding but we’ll cross that bridge when we get to it.” This kind of openness and choice is really lacking in today’s medicine. No amount of psychology can help a woman get over being (temporarily) sick, if she is.

    And like it or not, postpartum depression is an illness. So treating it as a mental issue *only* is applying the same old “conversion theory” that women have had for millennia. We have tons of evidence that modern pregnancy and delivery is not the most healthy it can be. Yet we deny a physical effect on modern women? It’s all in her head? And it can be fixed by behavioral change only? Really?

    Even though I haven’t been pregnant, I’ve dealt with multiple doctors telling me I “might have” a pituitary nodule, because “most people do” and they “grow and shrink” normally. It wasn’t until I looked up prolatinoma that I finally understood that this is classed as a “rare” disease, except, then, why is it considered normal and common? And if it’s really not a problem, then how come Lupron (a drug that shuts down the pituitary) absolutely fixes 80% of my health problems (when I was younger it was 100%)? And yet most doctors dismiss my health problems as neurotic and give me benzos (which I can’t take without triggering a migraine).

    Any discussion of women’s health has to acknowledge how broken our health care system is for diagnosing and treating women with real physical problems.

    Not that pregnancy is a physical problem, by itself, but ignoring a woman with health issues is a real phenomenon. Look for physical problems, along with offering behavioral solutions.

    1. Thank you for offering your story, and I’m so sorry that the doctors you saw failed you. Unfortunately, what you are saying is true–it too often falls to the patient to be their own investigator and advocate.

      1. I appreciate your supportive words so much, thank you!

        I misspelled prolactinoma I notice. Oops.

        I just think there could be more communication about the physical aspects. I think doctors aren’t as confident discussing “maybe” type issues and this is a specific skill they could develop. If a doctor is thinking “temporary thyroid issue, it will clear up in a few months” and not saying it, the woman is left dangling (not knowing how to approach the problem). If the doctor said it out loud, she could say, (if she was aware of it), “OK I’ll get some kelp sprinkles and add them to my food, can’t hurt.”

        And she’d have a time frame. In four months she could return and say “Nope, hasn’t cleared up yet, what’s the next step?” By not saying the suspicion out loud, the doctor robs her of both the coping mechanism and the opportunity for testing and treatment. More time is lost and that’s time she should have with her child.

        (also a good idea in the next comment down about vitamin D)

        I don’t know if you’ve heard of the concept of “dangling” (when doctors don’t give you advice you can use and the visit is a waste of both your and their time). Ilana Jacqueline has a great blog post about it. I think in my case, I’m left dangling a lot, in the hope that I’ll just get better, but I don’t get (much) better. Generally healthy women, with some postpartum issues, have a much better chance of getting (fully) better, with the right specific advice and a roadmap that includes when to ask for more help.

    2. I always enjoy your perspective on things, Angelica. Thanks for sharing your wisdom with us. 🙂

  5. Most women are severely vitamin D deficient after giving birth. The third trimester complains of snoring, heartburn, and poor sleep is a simple vitamin D deficiency, 10,000 IU of vitamin D3 with 180-200 MCG of vitamin K2 is essential short term to refill the tank of vitamin D.
    intermittent fasting, and Prolon, a 5 day fast system will activate autophagy, and remove all of the excess skin and even stretch marks!

    1. Are you saying the fast would remove stretch marks when they are first formed, as in right after pregnancy, or several years old stretch marks too? I remember hearing of fasting removing excess skin from Dr. Jason Fung regarding his patients losing weight with no leftover loose skin. Pretty cool stuff.