Loose skin after giving birth: how should I look after it?

Loose tummy skin, stretch marks and darker patches after giving birth come from the skin stretching over months and from hormone changes during pregnancy. They are very common: the NHS says around 8 in 10 pregnant women get stretch marks. After birth, these changes usually fade and become less noticeable over time, at a pace that differs from person to person. For your skin, moisturise gently, protect it from the sun, and ask your doctor or midwife before using new products. There is no special food for skin after birth. While breastfeeding, eat a variety of foods for yourself, drink enough, and rest when you can.

In the weeks after birth, many mothers look in the mirror and find a softer, rounder tummy, streaks across the skin and a darker line down the middle, while relatives ask when the "old body" will come back. This article brings together what the UK's NHS and the US CDC say about skin and body changes after birth and how to look after yourself.

Why does my skin feel loose after giving birth?

During pregnancy, the skin on your tummy, breasts and thighs stretches over several months as your baby grows. Hormones also change the colour of some areas of skin. After birth, the skin is left to settle at its own pace.

Stretch marks

The NHS describes stretch marks as narrow, streak-like lines on the surface of the skin. They affect around 8 in 10 pregnant women and usually appear on the tummy, and sometimes on the upper thighs and breasts, as pregnancy goes on.

Tummy muscles that have moved apart

The NHS says it is common for the two muscles that run down the middle of your tummy to separate during pregnancy. This is one reason the tummy can still look rounded or soft for weeks after birth, even when skin is not the only factor.

Darker skin

The NHS explains that hormone changes during pregnancy can make skin darker. It mentions:

• darkened skin or brown patches on the face
• a dark line down the tummy
• skin colour darkening a little, in patches or all over, and darker nipples and the area around them

Will my tummy and skin go back to how they were?

Most of these changes become less noticeable over time. How much and how quickly differs from person to person.

Stretch marks fade but often stay

The NHS says stretch marks may start out pink, red, purple or brown, depending on your skin colour, and that after birth they may gradually fade into paler marks and become less noticeable, though they probably will not go away completely. The NHS stresses that stretch marks are not harmful and do not cause medical problems.

Darker skin

The NHS says these colour changes gradually fade after the baby is born, although the nipples may stay a little darker, and that the dark line down the tummy will probably go a few months after the birth.

The tummy

The NHS says the gap between the tummy muscles usually goes back to normal by the time your baby is 8 weeks old. Skin that has stretched a lot may stay softer than before. Comparing yourself with photos of celebrities who look "back to normal" a few weeks after birth is not a fair comparison; every body and every pregnancy is different.

For skin that starts to sag with age around 40, see At 40 my skin is starting to sag. How do I look after it?

How can I look after my skin day to day after birth?

Simple care that fits around a new baby is more realistic than a long routine.

Moisturise gently

Keeping the skin on your tummy, breasts and thighs moisturised can make it feel more comfortable as it settles. Choose a gentle, fragrance-free product and put it on after a shower while skin is still damp. The NHS notes that there is limited evidence on whether oils or creams prevent stretch marks, and no reliable evidence that creams sold to remove them work, so there is no need to buy expensive products.

Ask before using new products while breastfeeding

Anything you put on your breasts or chest may come into contact with your baby during feeds. Before you start a new cream, oil or other skin product, or take anything new by mouth while breastfeeding, ask your doctor, midwife or pharmacist. This also applies to products for darker patches on the face.

Protect your skin from the sun

The NHS advises protecting your skin with a high-factor sunscreen and not staying in the sun for a long time during pregnancy. After birth too, use shade, a hat and sunscreen on your face when you go out, for example on the way to a check-up or vaccination appointment for your baby.

Wear what feels comfortable

Soft, loose clothing that does not rub is easier on skin that is still settling, and on the wide range of sizes your body goes through in the first weeks.

What should I eat and drink while breastfeeding?

There is no special food for skin after birth. What matters is eating well for yourself while you feed your baby.

No special diet, but a varied one

The NHS says you do not need to follow a special diet while breastfeeding. It suggests:

Fish

The NHS suggests at least 2 portions of fish a week, one of which should be oily, and no more than 2 portions of oily fish a week. The US CDC also advises breastfeeding women to limit how much fish they eat each week according to its mercury content, choosing fish lower in mercury.

A little more food than before

The US CDC says breastfeeding mothers are recommended an extra 330 to 400 kcal a day. In everyday terms, that might be an extra small meal or a couple of snacks, such as a glass of milk and a banana, or a bowl of rice porridge with egg.

Drinks and caffeine

The NHS suggests keeping a drink beside you when you settle down to breastfeed, such as water, low-fat milk or diluted pure fruit juice. It also advises no more than 200 mg of caffeine a day while breastfeeding. A cup of Thai iced coffee or tea counts towards this.

Taking anything new

If you are thinking about taking anything new by mouth while breastfeeding, ask your doctor, midwife or pharmacist first, and tell them about any medicines you already take.

How do sleep and gentle movement fit in?

Sleep with a newborn comes in short pieces, and that is normal. Resting when you can, even for short spells, and letting family help with chores or night feeds where possible, helps you get through the early weeks. If you feel worn down by tiredness, see Worn out from parenting and it keeps piling up. What helps?

Pelvic floor exercises

The NHS says pelvic floor exercises strengthen the muscles around the bladder, vagina and bottom. It suggests building up to 10 repeats of each exercise, at least 3 times a day, and notes that sitting on the toilet can be a good reminder.

Talk to your doctor before a new exercise programme

The NHS suggests using your postnatal check, at around 6 to 8 weeks after birth, to talk about any physical concerns before starting a specific exercise programme. Until then, short, gentle walks are a simple way to move.

When should I see a doctor?

Stretch marks and darker skin are not harmful in themselves. But see your doctor or midwife if:

• the gap down the middle of your tummy is still obvious 8 weeks after the birth; the NHS says your doctor can refer you to a physiotherapist
• a mole or mark changes size, shape or colour, bleeds, or does not go away
• a skin product makes your skin sting, turn red or break out in a rash
• you feel very low, anxious or unable to cope most days
• anything about your recovery worries you

Your postnatal check

The NHS says you should have a postnatal check 6 to 8 weeks after your baby's birth to make sure you feel well and are recovering properly. It covers your mental health and wellbeing, healing from the birth, contraception and breastfeeding. Write down your questions about your skin and body beforehand so you do not forget them.

Your skin and body changed over 9 months, and settling after birth also takes time. Gentle care, food and rest for yourself, and asking your doctor when something worries you are the parts you can look after.