Diastasis Recti, Mood Swings & Core Healing—This One’s for You! ✨

"You do not just wake up and become the butterfly. Growth is a process." 

Rupi Kaur 🦋

Read time: 5 minutes

Morning Mama!

This week, we’re tackling some of the most common (and frustrating) postpartum struggles, and the emotional rollercoaster of healing Let’s dive in! 👇

• 🔎 Diastasis Recti 101

• 🤰🏻 Why Do I Still Look Pregnant?

• 🥁 Postpartum Mood Swings

• 🍼 Calm With White Noise

Wait… Why Do I Still Look Pregnant?

You’ve delivered your baby, but your belly still looks like you’re a few months along—what gives? . After a C-section, your body holds onto extra fluid, your uterus is still shrinking, and your core muscles need time to recover. Understanding why it happens can help you feel more at peace with the process.

Uterus 101:

During pregnancy, your uterus expands significantly to accommodate your growing baby. At full term: It's roughly the size of a watermelon and can weigh around 2 pounds (compared to about 2 ounces pre-pregnancy).

What’s Causing the Swelling? 🔹

• Fluid Retention: Your body held onto a ton of fluids during pregnancy, and post-surgery inflammation makes it even worse.

• Uterus Shrinking: It takes 6-8 weeks for your uterus to return to its normal size.

• Gas & Bloating: Yep, your digestive system slows down after surgery, leading to trapped gas and swelling.

• Surgical Healing: Your abdominal tissues are recovering, which can make everything feel and look puffy.

What Helps? ✅

• Hydrate Like a Boss – Drinking more water actually reduces swelling by flushing out excess fluids.

• Move When You Can – Gentle walking helps circulation, digestion, and fluid balance.

• Support Your Core – A postpartum belly wrap can offer light compression and help your body feel more stable. I used the Frida Mom Belly Wrap, it worked great for supporting my incision.

  Link to Frida Mom - Postpartum Belly Wrap on Amazon

• Eat Bloat-Friendly Foods – Think fiber, probiotics, and low-sodium meals to prevent extra puffiness.

• Rest & Be Patient – Your body is healing. Give it grace, give it time.

💡 The Truth? That belly will go down, mama! It won’t happen overnight, but small, consistent habits will make all the difference.

Postpartum Mood Swings: It’s Not Just You!

🧠 Mood swings after birth are normal, but a C-section can add an extra layer of emotional ups and downs. Between hormonal shifts, recovery pain, and the frustration of limited mobility, it’s easy to feel overwhelmed. Luckily, small steps can help:

• Sleep (when possible) - Exhaustion makes mood swings way worse. Nap when you can.

• Give Yourself Grace – Healing takes time, and it’s okay if you don’t feel like yourself right away.

• Nourish Your Body – Stay hydrated and eat nutrient-dense foods to support mood regulation. Omega-3s (salmon, walnuts) and magnesium (avocados, dark chocolate) can help balance mood.

• Move When You Can – Gentle walks (even around the house) can boost endorphins.

• Ask for Help – Whether it’s a partner, friend, or support group, you don’t have to do this alone.

If mood swings feel intense or don’t improve, reach out to your doctor. Prioritizing your mental health is just as important as your physical recovery. 💛

🎶 Calm With White Noise

Struggling with a fussy baby who just won’t settle? Try white noise! The sound mimics the womb, making babies feel safe and soothed.

✔ Household sounds that work: A running hairdryer, vacuum, or even the sound of a shower can calm an overstimulated baby in seconds.
✔ Apps & machines: White noise apps or a dedicated sound machine can help baby sleep longer and more peacefully.
✔ Car ride trick: If baby won’t nap, playing gentle white noise in the car can make them drift off faster.

💡 Pro tip: Some white noise machines come with heartbeat sounds—a perfect way to recreate the comfort of the womb! 🚼💕

Mom Art Of The Week:

A Simple Postpartum Movement Plan For C-Section Moms at Any Stage)

A gentle 12-week movement guide to help rebuild strength and mobility safely:

Weeks 1-4: Focus on Healing & Mobility

• Daily deep breathing exercises. Youtube Video

• Short walks (5-10 minutes) to improve circulation

• Gentle posture awareness to avoid strain

Weeks 5-8: Core & Pelvic Floor Connection

• Introduce pelvic tilts & gentle core engagement Youtube Video

• Increase walking duration & light stretching

Weeks 9-12: Strength & Stability

• Low-impact exercises (bodyweight squats, glute bridges)

• Scar massage (if cleared) to reduce tightness.

Scar Massage Video

Weeks 13+: Return to More Activity

• Gradual return to strength workouts & moderate cardio

• Continue listening to your body’s needs

That’s All for This Week!

Before you go, here are 3 ways I can support you on your C-section recovery journey:

📩 Free C-Section Recovery Guide – Haven’t grabbed your copy yet? Download it here for essential healing tips, scar care advice, and recovery hacks.

💪 1:1 Recovery Support – Need a personalized plan for healing, movement, and feeling strong again? Reply “Recovery” to learn about tailored guidance just for you.

👩‍👩‍👦 Join the Private Community – Connect with other C-section moms, share your wins (and struggles), and get support from those who truly understand. Reply with “Community” to get the link!

Healing takes time, but you’re never alone in this. Keep listening to your body, celebrating small wins, and giving yourself grace. 💕

See you next week!

With love,
Paola Stephani
Shortcut to Motherhood.

P.S. Got a funny or inspiring C-section story? Hit reply—I’d love to feature you in an upcoming issue!