Postpartum

Congratulations on the arrival of your little one!

Now that you've completed the journey of pregnancy, labor, and delivery, it's time to focus on resting, recovering, and cherishing moments with your precious newborn.

As you navigate this exciting time, it's important to take care of yourself. You have just gone through a very demanding and exhausting moment. You may be extremely tired and may not have the motivation for take care for yourself. The postpartum period is important, it sets the foundation for long-term health and well-being. This section will guide you through the key aspects of postpartum, helping you stay healthy and energized as you care for your precious newborn.

The postpartum period begins after you deliver your baby and lasts around 6 to 8 week. It ends when your body has nearly returned to its pre-pregnant state. I realize that each delivery and postpartum period is different for each woman. These tips below can help no matter what!1

Eat well

Keep a diet with the nutrient rich foods!

Eat healthy meals with whole grains, veggies, fruits, and don't forget protein to support your recovery and energy levels.

Add fiber to your diet if you’re experiencing constipation, a common issue postpartum.
Meal prep. Make extra when when you cook to have good left overs ready to go.
Make the most of your fat sources from fish, nuts and vegetable oils.
Read the nutrition facts for food items that you purchase and avoid buying items high in fats (trans fat & saturated), added sugars, and sodium.5

Ask & Accept Help

Don’t hesitate to ask for help from friends and family.

Accepting help can allow you to rest and recover, while loved ones take care of the baby and do tasks around the house.

You and your partner can focus on the needs of your baby and your needs, rather than on the laundry or dirty dishes.

They can also bring a meal for you or cook if you don't have the energy to do it, don't hesitate to ask for that specifically.

Seeking help early can lead to faster recovery and better overall well-being for both mom and baby!

Baby Blues are normal

If you’re experiencing mood swings, restlessness, or lack of joy, know that you’re not alone. Nearly 80 percent of new moms experience the baby blues, which are caused by hormonal changes and typically go away after two weeks.2,6

If symptoms last longer than two weeks, seek help from a healthcare professional, as you may be experiencing postpartum depression. You're not alone, and know that seeking help does not make you weak! A healthcare provider can provide guidance on managing this difficult time and ensuring your health and well-being.

Hotlines :

National Maternal Mental Health Hotline. 24/7, free, confidential hotline for pregnant and new moms in English and Spanish

1-833-TLC-MAMA (1-833-852-6262)

OR Call or text “Help” to the Postpartum Support International helpline at 1-800-944-4773 for PPD information, resources, and support groups for women, partners, and supporters.

Rest

Take it slow, and get as much rest as you can, especially during the first few weeks. Follow your doctor’s advice on rest and exercise, as your body needs time to recover after childbirth.

Nap when your baby naps or when friends and family visit to help.

It is not recommended to have your baby sleep in the same bed as you, as this increases the risk of Sudden Infant Death Syndrome (SIDS) and other sleep-related hazards. Instead, consider placing your baby in a crib or bassinet near your bed for safe sleeping.

Save time and steps by having your baby's bed near yours for feedings at night.

Stay Hydrated

Drink plenty of water, especially if you’re breastfeeding, to stay hydrated and support milk production.

Proper hydration can help prevent dehydration, fatigue, and headaches, allowing you to feel more energized and focused as you care for your new baby.

Keep a water bottle handy to sip on throughout the day.

Add in some fruits in your water for some flavor and extra nutrients.

Snack on fruits and vegetables, as they have high water content.

Join a Mom Support Group

Newborns require a lot of attention and care, which can be overwhelming for new parents.

Joining a group of other moms can provide you with a supportive community and helpful resources.

Connecting with other moms going through similar experiences can reduce feelings of isolation and provide emotional support. It's important that you surround yourself with people that lift you up. Some mom support groups include: MOMS Club® International, Moms on the Move, MOPS: Mothers of Preschoolers, and more. ‌3

Communicate

Open communication with your partner, family, and friends is crucial during the postpartum period. It's a time of adjustment for everyone, and sharing your feelings, needs, and concerns can help strengthen your relationships and ensure you receive the support you need.

Whether it's discussing your emotions, asking for help with household tasks, or expressing gratitude for their support, communication can help relieve stress and foster a sense of unity during this transitional period.

This is a new season for you and your partner. Be patient with each other.

Go on a walk

If allowed from your doctor. Going on a walk around your neighborhood can do wonders for your physical and mental well-being during this period.

Fresh air and gentle exercise can help boost your mood, increase your energy levels, and provide a refreshing change of scenery.

Walking can be a great way to bond with your baby if you choose to bring them along in a stroller or carrier.

Remember to follow your doctor’s advice on postpartum exercise and start with short walks, gradually increasing your pace and distance as you feel comfortable.

Be Kind to Yourself

Being kind to yourself is important during the postpartum period as you navigate the physical and emotional changes that come with new motherhood.

It's easy to feel overwhelmed or critical of yourself, but remember that you are doing your best in a challenging time.

Treat yourself with the same compassion and understanding that you would offer to a friend in a similar situation. Allow yourself time to rest, heal, and adjust to your new role as a mother.

Remember, it's okay to ask for help when you need it, and taking care of yourself is just as important as caring for your baby.

Testimonials from Moms

I reached out to moms who went through the postpartum period to share their insights and tips on how they managed this transformative time. Here's what they had to say:

Johanna, Mother of four: "Treasure this moment; your little baby will grow up so quickly, and this phase is truly special! Nursing became a cherished time for me as I had to set aside all other tasks and simply relax with my baby. It was a time of profound connection—locking eyes, exchanging words of love, and whispering prayers for my little one. It was a chance for me to rest in a way that no one else could provide. Whether it lasts just a month or much longer, this time flies by, so prioritize it! I remember returning home with my precious baby, filled with uncertainty about how to sync up with all the needs of my newborn. I feared I wouldn't comprehend his cries—whether he was hungry, tired, unwell, or needed a change, among other things! Each of my babies had their own unique personalities; some were more patient, others nodded off easily, some enjoyed my cooking, and some required more time to eat or sleep. I recognized that after each birth, I needed about three months to adjust to this new life within our family. My routine would inevitably change, and we needed time to bond. This season of crying, sleepless nights, teething, and more will pass, ushering in a new phase. Embrace each season, as it's vital for transitioning into the next one and creating incredible memories. It's perfectly fine if your house isn't spotless; relish this special time because you won't be able to return to it. The first smile, word, step, story, game—these are the moments that truly matter."
Line, Mother of two: "It depends on whether you breastfeed or not... Because breastfeeding, it's not often said, but it requires so much energy from the body to produce milk, that we eat a lot... and since we don't have time to cook, well, we often eat junk food. Something that might have helped me is cooking large quantities so there are good leftovers in the fridge. And buying healthy snacks for when you're feeling a bit tired. Honestly, it's a really tough period, you're very tired and the longer you wait, the harder it is to lose the pregnancy weight. Then there's also postpartum depression, which isn't talked about enough in my opinion... having experienced it twice, it's very hard to manage, so we snack even more, and we feel very, very alone. What I've learned is that you have to dare to ask for help, it's not because you're going through a difficult time that you're weaker or less capable than other moms. It's really something you can't control. And unfortunately, it affects a lot of moms. And for the babies, you have to trust yourself, listen to yourself, and seek help when you're exhausted. For Liam, my first born, who was so difficult, looking back, I should have insisted a bit more on further tests to find out why he was always screaming. Deep down, I knew something was wrong, but after hearing the doctors say that he was eating well, growing well, and therefore everything was fine... well, you think you're crazy. And most importantly, you have to communicate with the father. These trials really put the relationship to the test and unfortunately, sometimes we only see the possibility of separation because we're so down. With fatigue, we're really at the end of our rope. But keep your head up, it gets better overtime."
Abby, Mother of one: "Postpartum has been one of the craziest times in my life. It has been difficult for my brain to comprehend everything that has happened and everything that is currently going on. I am amazed at everything that my body has been able to do and am amazed at how fast my little one is growing and learning. Then there is this sadness of mourning what you once had (sleep, me time, old identity) while simultaneously never wanting to live without what you have now. So many emotions have brought me to a raw and vulnerable place - and while these things can seem negative, I have found it to be such a great blessing. One of the biggest things it has done is it has forced me to seek out and rely on a community of other moms. I have had to put myself out there and share what I am going through with strangers that also share this tie of motherhood. It has been so refreshing to form these relationship with other women who are going through the trenches of motherhood and postpartum with me. My biggest piece of advice to anyone about to have a baby is to really fight to have a community of other moms can understand what you are going through and will be there to support you. If you don’t have one already - put yourself out there you never know who could be your new best friend."
Line, Mother of two: "It’s ok to do things differently! They are many ways to the mountain top, just like they are many opinions and trendy methods regarding the way we raise our family . The advices on parenting can feel overwhelming but guess what, they are no right answer! You know your baby best and what works for your family. Breast feeding vs bottle, sleep training, co-sleeping etc…whatever feels right to you is right for your baby. Embrace the postpartum season knowing it’s not meant to look a certain way, ask for help if it gets hard, and give yourself tons of grace for this season of healing and getting to know you new baby ! You are a beautiful mama."
Kerry, Mother of one: "Here are some things I did after having a baby: Every time I breastfed, I drank at least 8 fl. oz. of water to stay hydrated. I included protein in every meal. I noticed after eating spicy foods, my son would be gassy and fussy, so I eliminated spicy foods from my diet while I was breastfeeding. I tried to nap every time the baby was napping to ensure I was getting enough rest! Once the baby was asleep, I would transfer him to his stroller so I could get a walk in around the neighborhood with our dog. I didn’t focus on losing “baby weight”, but focused on maintaining a healthy diet with plenty of calories for successful milk production."
Stacy, Mother of two: "Looking back, I wished I had accepted help from my friends and family sooner. Don't feel like you have to do it all by yourself. It's okay to ask for help and lean on your support system during this time. They want to be there for you, so let them lend a hand while you focus on healing and bonding with your baby! Asking for help does not make you weak."

The arrival of my little brother, Charly.

References

1.Lopez-Gonzalez DM, Kopparapu AK. Postpartum Care Of The New Mother. PubMed. Published 2022. https://www.ncbi.nlm.nih.gov/books/NBK565875/#:~:text=The%20postpartum%20period%20begins%20soon
2.labor-and-delivery-self-care. www.geisinger.org. Accessed April 16, 2024. https://www.geisinger.org/patient-care/conditions-treatments-specialty/self-care-during-the-postpartum-period#:~:text=During%20your%20postpartum%20period%2C%20you
‌3.Moms groups and parenting groups - Raising Arizona Kids Magazine. Published August 31, 2014. Accessed April 16, 2024. https://www.raisingarizonakids.com/moms-groups-parenting-groups-arizona/
4.default - Stanford Children’s Health. www.stanfordchildrens.org. https://www.stanfordchildrens.org/en/topic/default?id=the-new-mother-taking-care-of-yourself-after-birth-90-P02693
5.Nutrition and Sleep Postpartum for New Mothers | UPMC in Central Pa. UPMC | Life Changing Medicine. https://www.upmc.com/services/south-central-pa/women/services/pregnancy-childbirth/new-moms/after-birth/nutrition-sleep-postpartum#:~:text=Nursing%20women%20need%20about%20500
6.Postpartum Care: Tips for the Recovery Process. Healthline. https://www.healthline.com/health/postpartum-care#baby-blues

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