Postpartum Recovery Tips
/
Congratulations, you’ve brought a new life into the world! While so much focus is on your little bundle of joy, let’s not forget about you. Postpartum recovery is a big deal, and taking care of yourself is just as important as caring for your baby.
The postpartum period, often referred to as the "fourth trimester," is the time when mothers need to allow their bodies to recover and heal. Not only have you just given birth, but you also need to recoup after 9 months of pregnancy!
Physical Recovery: Take It One Day at a Time
Rest, Rest, Rest
Your body has just done an incredible thing, and it needs time to recover. No matter where or how you gave birth, listen to your body. Sleep when you can (easier said than done, I know) and don’t be afraid to say “no” to nonessential visitors or tasks.
Fuel Your Recovery
Eat good food—like, really good food. Think hearty soups, proteins, and fiber-rich snacks. Keep a water bottle handy, especially if you’re breastfeeding, because staying hydrated is key for healing and milk production.
Healing Your Way
Ice packs, sitz baths, and perineal sprays will be your new best friends. After the first 24 hours, switch out the ice packs for heat. Traditional postpartum wisdom suggests avoiding the cold as much as possible - that means not going barefoot on cold floors (hello, fuzzy socks!) and avoiding cold foods.
Heavy bleeding (lochia) is normal after birth, and using pads instead of tampons will help reduce the risk of infection.
Pelvic Floor TLC
Your pelvic floor has been through a lot, so start slow with gentle exercises like Kegels. If things still feel “off,” a pelvic floor therapist can help get you back on track.
Emotional Support for New Parents
Acknowledge the Emotional Rollercoaster
Hormonal changes can trigger mood swings, known as the "baby blues." Hormones are working overtime, so give yourself some grace. If you’re feeling down for more than a couple of weeks, don’t hesitate to reach out for support.
Build Your Village
Whether it’s your partner, family, friends, or even a postpartum doula, having people around who “get it” can make all the difference. Don’t be afraid to ask for help—it truly takes a village.
Talk It Out
Sometimes, just talking to someone about how you’re feeling can lighten the load. Be honest with your partner or a close friend, and if you need professional help, that’s okay too.
Watch for Red Flags
Postpartum depression and anxiety are more common than you might think, and they’re nothing to be ashamed of. If you’re feeling overwhelmed, disconnected, or hopeless, reach out to your healthcare provider.
Prepping for Postpartum Life
Prepare Your Home
Set up a postpartum recovery space with essentials like a water bottle, snacks, diapers, wipes, and soothing items.
Stock your kitchen with freezer meals or easy-to-make recipes.
Learn About Baby Care
Familiarize yourself with basic newborn care, such as diapering, swaddling, and feeding, before delivery.
Arrange Help in Advance
Enlist friends or family to assist with household tasks like cooking or cleaning.
Consider hiring a postpartum doula for professional guidance.
Plan for Feeding Support
Whether breastfeeding, formula feeding, or a combination, access support from lactation consultants or pediatricians if needed.
The postpartum period is intense, but it’s also a time of profound growth and love. By focusing on your recovery, leaning on your support system, and giving yourself grace, you can navigate this season with confidence. Remember, taking care of yourself isn’t selfish—it’s the best way to care for your baby, too. You’ve got this!
