Matrescence and the Postpartum Transition

This can be a very tender time where hormones are fluctuating rapidly, and you are going through the process of matrescence. This is a word we don’t often hear, yet it describes a deeply universal experience. Matrescence is the developmental transition of becoming a mother, encompassing the physical, psychological, and social changes that occur during pregnancy, childbirth, and the postpartum period. It recognizes motherhood as a demanding life stage, similar to adolescence, involving shifts in identity, relationships, and worldview. This is a normal and healthy experience that includes both challenges and opportunities.

Our bodies and brains are changing, and something I found particularly interesting is learning that the so-called “baby brain” is not a loss of ability. It is our brain adapting to better support caregiving. Brain regions linked to empathy, emotional attunement, and protection actually strengthen. Cognitive and hormonal shifts re-prioritize attention toward infant needs. It is a neural rewiring that supports bonding and the challenges of early parenthood. Our bodies are wise and designed for this.

So how can we support ourselves during this transition?

I like to use the NESTS framework. It looks at the whole person and what we truly need to feel grounded. NESTS stands for Nutrition, Exercise, Sleep & Rest, Time for Yourself, and Support. I will go through each of these, knowing that each topic could be discussed for hours. Here is a helpful overview.

1. Nutrition

During the postpartum period, our bodies are often depleted and digestion may not be functioning optimally. Warm, cooked foods are recommended as they are easier to digest and allow the body to conserve energy for healing. Think soups, stews, slow-roasted meats, cooked vegetables, and warm teas. Warm ginger tea and NORA tea (nettle, oat straw, raspberry leaf, alfalfa) are especially supportive.

Eating frequently is key. Aim for meals and snacks every 3–4 hours, balancing protein, carbohydrates, and fats to support blood sugar regulation and milk supply. Most women need more protein than commonly discussed, often 100 grams per day or more during healing and breastfeeding.

If preparing meals feels overwhelming (which is completely normal), consider:
• Freezer meal prep before baby arrives
• Asking loved ones to bring meals instead of gifts
• Organizing a meal train
• Using meal delivery services during this short but intense window
• Grocery delivery and one weekly batch-prep morning

2. Exercise

Movement is beneficial, but the type of movement matters. The early postpartum period should prioritize rest, gentle stretching, pelvic floor awareness, and breath work. This is not the time for high-intensity exercise or “bouncing back.” Overexertion can impact long-term pelvic floor and core recovery.

Gentle daily walking, if it feels supportive to the pelvic floor, can be beneficial. If walking does not feel good yet, reduce intensity or return to pelvic floor basics. There are many gentle postpartum exercise videos available online.

Even more important than structured exercise is simply getting outside, even for five minutes. Fresh air and natural light support mood, circadian rhythm, and nervous system regulation.

3. Sleep & Rest

Baby sleep is unpredictable and fragmented in the early months. This is normal. You will sleep again. In the meantime, rest counts. If you cannot sleep, try guided rest practices such as Yoga Nidra or short meditations. The Insight Timer app has many options.

When you finally get baby down and your mind starts racing, try telling yourself: “If I can’t sleep, I can rest.” Avoid scrolling on your phone during this time. Phone use stimulates stress hormones and interferes with restfulness.

It is also okay to ask others not to ask about your baby’s sleep. Babies are supposed to wake often. Release the societal pressure that suggests otherwise.

4. Time for Yourself

This is where mom guilt can creep in. But even small moments alone support mood, identity, and emotional regulation. It does not have to be a spa day. It may look like drinking tea slowly, taking a hot bath, sitting outside, or crafting during nap time.

When naps became predictable, I chose to use at least half of that time for myself rather than chores. Choosing rest before productivity is protective, not indulgent. Sometimes creating time for yourself means asking for help — which leads to the next section.

5. Support

We often hear that we are missing “the village,” and this is true. We were never meant to parent in isolation. Community spaces like circles are one way to rebuild shared care. Support can look like asking friends to wash dishes, bring meals, walk the dog, hold the baby, or simply sit with you.

Not everyone has family support, so creativity matters:
• Postpartum doulas
• In-home postpartum nursing (such as Vivara)
• Babysitters and mother’s helpers
• Community Facebook groups
• Spending the day at a friend’s home so you can co-regulate and co-parent in community

People want to help; they just need direction. Giving clear tasks is an act of care for yourself and them.

Evidence-Based Resources:
• Postpartum Support International Helpline and Local Support Search: https://www.postpartum.net
• Canadian Perinatal Mental Health Collaborative: https://cpmhc.ca
• Research on social support and maternal mental health: Dennis & Hodnett, 2007 (PubMed).

• Romm, A. The Postpartum Depletion Cure / and her postpartum nutrition literature (www.avivaromm.com)
• Postpartum Support International Nutrition Resources: https://www.postpartum.net
• Koletzko et al., 2019. Nutrition During Lactation. WHO / PubMed.

• Canadian Society for Exercise Physiology Pregnancy/Postpartum Guidelines: https://csepguidelines.ca
• Pelvic Health PT resource directory: https://pelvichealthsolutions.ca
• ACOG Postpartum Physical Activity Guidance: https://www.acog.org

• Infant sleep science (normal infant sleep research): https://www.basisonline.org.uk
• Postpartum Support International Sleep Toolkit: https://www.postpartum.net
• Yoga Nidra resources: https://insighttimer.com

• “Motherhood and Identity” literature review: PubMed search term matrescence identity
• Circle of Security Parenting (attachment & caregiver emotional regulation): https://www.circleofsecurityinternational.com

Written By: Michelle Meagher, B.N. RN