4 Things About the 4th Trimester You Didn’t Know (But Really Need To)

Read time: 2 minutes.

You’ve heard of the first three trimesters, but what about the fourth? Yep, it’s a thing. The 4th trimester is the three-month period after giving birth, and honestly, it’s just as important (if not more) than pregnancy itself. Think of it as the season of healing, adjusting, and figuring out life with your new little human all the while your body and mind are still in recovery mode.

Here are four things you probably didn’t know about the 4th trimester - but absolutely should:

1. Spoiler alert Your Hormones Are Still on a Rollercoaster.

If you thought the hormonal highs and lows ended with birth - surprise! Estrogen and progesterone drop dramatically after delivery, while prolactin (the milk-making hormone) takes center stage. Add in fluctuating cortisol and thyroid changes, and you’ve got the perfect recipe for mood swings, night sweats, or just feeling… not quite yourself. Knowing this isn’t “just you” can be a game-changer so give yourself a huge amount of grace.

2. Your Core and Pelvic Floor Need Serious TLC.

Carrying a baby, giving birth - whether vaginally or via C-section - takes its toll. Your pelvic floor and abdominal muscles don’t magically bounce back. Many women experience leakage, core weakness, or even prolapse in this period. Pelvic floor physio (yes, it’s a thing) can work wonders, but sadly, it’s rarely discussed. Think of it as essential postnatal rehab, not just a “nice to have.”  Our co-founder Kat is a big fan of the Squeezy app.

3. Keep Taking Your Prenatals (Yes, Really).

This one often gets overlooked: your body still needs those key nurtrients after birth -especially if you’re breastfeeding. Iron, folate, vitamin D, and omega-3s are all essential for recovery, milk supply, and overall energy. We, along with the experts, recommend carrying on with your prenatal supplements (like our award winning OVAHer Fertility & Pregnancy Support) for at least three months post-birth to help replenish stores that were depleted during pregnancy. It’s like giving your body the backup it needs while it heals and adjusts.

4. Emotional Recovery Is Just As Important As Physical.

The 4th trimester is often painted as a blissful baby bubble - but the reality can feel more like an emotional rollercoaster. Repeat after us: It’s normal to feel tired, anxious, overwhelmed, and even disconnected at times. Postnatal mood disorders are common, but often go undetected because everyone is focused on the baby. But guess what? You matter too, crazy huh? Prioritising check-ins with yourself and your GP is super important.