Postpartum Care and Recovery: 40 Quick Tips for New Mothers

After giving birth, a woman needs to receive physical, emotional, and mental care. This is referred to as postpartum care and recovery. A woman’s body experiences many changes after giving birth, both physically and mentally, so it’s crucial that she look for herself at this time.

Physical recovery includes getting over childbirth, which can involve soreness, bleeding, and exhaustion and can take several weeks to months. It’s critical for new mothers to be aware of any restrictions on exercise or other activities as well as effective pain management measures to speed up the recovery time.

Just like physical recovery, emotional healing is also a part of the post-partum journey. In order to cope with the variety of feelings that new mothers could feel, including worry, depression, and joy, it is crucial for them to seek out support from friends and family or a therapist.

Nutrition and sleep can’t be side-lined as any less important components of postpartum care and healing. Both breastfeeding and healing depend on proper nutrition. With a newborn, a new mother could also have trouble getting enough sleep, so it’s critical that they figure out ways to deal with this.

Self-care is also an important aspect of postpartum care and recovery, and new mothers should make sure they are taking care of themselves physically and emotionally. This includes managing stress, finding time for themselves, and doing things that make them feel good.

Overall, postpartum care and recovery is an important period for new mothers, and it is essential for them to prioritize their own well-being during this time to ensure a healthy recovery and adjustment to motherhood.

Physical Recovery

Give your body time to heal: After childbirth, your body needs time to recover. Avoid putting too much pressure on yourself to “bounce back” too quickly. Be it a vaginal birth or c-section, both require some rest and care so take time and listen to your body.
Rest and sleep: Get as much rest and sleep as possible in the first few weeks after delivery. The first three months postpartum (called the fourth trimester) need more sleep as getting only five to six hours of sleep per night makes you 1.9 times more likely to get in an accident.
Eat a healthy diet: Eating a well-balanced diet can help with healing and provide the necessary nutrients for both you and your baby. Post-partum it’s essential to include ample proteins, fruits, vegetables, fiber-rich carbs, and healthy fats like avocados, nuts, and seeds.
Exercise: Gradually increase your physical activity as you feel comfortable. Walking is a good starting point, and your doctor may also recommend specific exercises for your recovery. In the case of a c-section, wait for at least 6-8 weeks before starting any kind of exercise.
Take care of your pelvic floor: After childbirth, your pelvic floor muscles may be weak. Kegel exercises can help to strengthen these muscles and prevent incontinence. In case of a C-section, you must wait for 6-8 weeks before starting any exercise.
Practice good hygiene: Keep the area around your vagina clean to prevent infection. Change pads frequently and avoid using tampons, douches, or scented products for the first few weeks post-delivery.
Take care of your mental health: Childbirth can be an emotional time. Take care of your mental health by talking to friends, family, or a therapist.
Follow your doctor’s instructions: Listen to your doctor’s instructions and follow them closely. Don’t hesitate to ask questions or voice any concerns you may have.
Don’t hesitate to reach out for help: It is alright to ask for help from friends and family. You can also reach out to a postpartum doula, who is trained in providing physical and emotional support to new mothers.
Be patient with yourself: Recovery after childbirth takes time and patience. Be kind to yourself and remember that every woman’s experience is different

Emotional Recovery

You might have mixed emotions: It might be overwhelming to see that your life has suddenly changed. Give yourself time to adjust to your new role as a parent. Post-partum blues are common and if you think you might be suffering from post-partum depression then seek medical help.
Start building a support system from the time you get pregnant: Seek support from friends, family, and other new moms. Sometimes, it’s enough just to have someone lend you a listening ear.
Don’t stop enjoying: Practice self-care and engage in activities that you enjoy. Take all the help you need and spare time for yourself.
Don’t hold back: Be open and honest with your partner or other family members about your feelings.
Comparison is the thief of joy: Everybody’s motherhood journey is different. Be kind to yourself and avoid comparing yourself to others.
Don’t let go of your doctor just yet: Seek professional help if you experience overbearing feelings of depression or anxiety. Your doctor might suggest counseling or therapy if you need it.
Accept your feelings and remember you are human: Allow yourself to feel a range of emotions and be patient with yourself as you navigate this new phase in your life.
Be physically active: Physical exercise release dopamine, which is the feel-good hormone. So regularly exercising will uplift your mood and positively affect your mental health. But remember to take an OK from the doctor before you start any exercise.
Cherish the journey: Kids grow up so fast, and the days when they depend upon us for everything are certainly limited. So enjoy this time and remember that they won’t remain little for long.
No matter what, be positive: Focus on the positive aspects of your experience and cherish the bond you have with your baby. Remember that we as humans are hard-wired to be negative thinkers, it takes effort to think positively, but the effort is very rewarding.

Nutrition and Sleep

Sleep is therapy: Prioritize sleep as much as possible, even if that means taking naps during the day or enlisting help with baby care so that you can rest. Over-exertion can derail your physical and emotional recovery.
Get into a routine: Try to establish a bedtime routine for both you and your baby to help encourage better sleep. Create a dark, quiet environment and relax the baby with the help of some soothing activity like a bath, massage, or lullaby. Be consistent, and patient and avoid overstimulation.
Diet is the key: Make sure to eat a balanced and nutritious diet that includes plenty of fruits, vegetables, and protein to help support your healing and recovery. Diet fixes everything and remember that a well-balanced diet will improve the quality of your breast milk and the quality of your sleep.
Water is more important than you think: Stay hydrated by drinking plenty of water and other fluids, at least 8 glasses in a day. Staying hydrated will help in lactation, healing, constipation, and fatigue. it also helps in keeping the skin healthy and will prevent UTIs.
Say no to indulgence: Avoid consuming caffeine and alcohol, which can interfere with your ability to sleep.
Continue supplements: Consult with your healthcare provider about vitamin and mineral supplements that may be beneficial for you and your baby.
Practice mindful eating: Pay attention to your hunger and fullness signals and eat when you are hungry and stop when you are full.
Do not devoid yourself: Avoid restrictive diets or skipping meals, as this can negatively impact your energy levels and overall well-being. Weight loss during this time should be gradual, no more than 4 pounds per month.
Breastfeed if you can: Consider breastfeeding as it provides the right nutrition for your baby and also helps with postpartum recovery. Mothers who exclusively breastfeed require 500 extra calories so accordingly nourish yourself.
Take professional help if needed: Consult with a registered dietitian or lactation consultant if you have any questions or concerns about your nutrition or your baby’s nutrition.

Self-care Tips

Indulge in what makes you happy: Identify and prioritize self-care activities that bring you joy and relaxation such as reading, yoga, meditation, or taking a warm bath.
Clear your head: Set aside time for yourself each day, even if it’s just a few minutes to focus on your breath and clear your mind.
Exercise: Exercise on most days of the week, whether it’s a brisk walk around the neighborhood or a home workout.
Healthy habits go a long way: Practice healthy habits such as eating nutritious foods, staying hydrated, and getting enough sleep.
Stay connected: Connect with friends and loved ones to build a support system.
Say no to stress: Manage stress through techniques such as deep breathing, progressive muscle relaxation, or mindfulness.
The person who most deserves your kindness is you: Be kind and compassionate to yourself, avoid negative self-talk, and practice self-compassion.
Ask for help: Don’t be ashamed of delegating responsibilities and taking out time for hobbies or activities that you enjoy.
Take professional help: Seek out professional help, such as therapy or counseling, if needed.
A happy mom results in a happy family: Remember that self-care is not selfish, if you will not take care of yourself, you will not be able to extend the care to your family and most importantly to the newborn.

Conclusion

In the end, we would say that be kind to yourself as your body and brain have gone through a lot in bringing the little human into this world. So, take care by focusing on your physical and mental well-being. Just remember, a family is as happy as the mother, so keep smiling and spreading the love 🙂