Becoming a mother to a newborn can be overwhelming and bring many changes into your daily routines. While you adjust to these changes and take care of your little one, it’s important to take care of yourself, too! Postpartum recovery looks different for everyone. Here are some tips on how to care for yourself as you make the transition to motherhood.
1) Rest as much as you can
As impossible as it seems to get as much sleep as you want, it’s important to rest as much as you can to help with tiredness and fatigue. Your baby may wake up every few hours for feeding so do your best to sleep when your baby sleeps.
If you have a difficult time getting comfortable, sitting or laying on pillows can help ease the discomfort.
2) Maintain healthy eating habits
Your postpartum diet is essential to your energy level and wellbeing. Eating well after your delivery can help keep your milk supply regular and healthy (if you’re breastfeeding) and can speed up your overall recovery. Eating lots of fruits, vegetables, low-fat protein, low-fat dairy, and grains are the best choice for a postpartum diet. Drink lots of fluids to stay hydrated. You’ll find that a postpartum healthy diet doesn’t look that different from a normal healthy diet!
Eating foods that are high in fiber and drinking lots of water can help with softer bowel movements. If you’re still having trouble, ask your healthcare provider about getting a stool softener medication.
If you’re breastfeeding, you’re burning an extra 300 to 500 calories per day. Because of this, it’s important to eat that extra amount every day to keep up.
3) Ask for help
Don’t be afraid to reach out for help! The first few months after delivery are a very difficult time of adjustment. You don’t have to go through it alone! Whether it’s having meals made, chores done for you, or having someone watch your baby so you can rest, practical and emotional support can make all the difference.
4) Move your body
Moving your body after having a baby can make you feel more energetic and even relax you. However, before you begin to exercise again, make sure you’re cleared to do so by your doctor.
Don’t jump back into cardio right away. Start slow! Your body has gone through many changes since you first got pregnant. Keep it simple by doing activities like taking a walk or doing gentle stretching. As time goes on, you can slowly transition back into your original exercise routine.
5) Make yourself as comfortable as possible
After delivery, there are going to be some areas that may be sore and achy. These vary depending on what kind of birth you had. If you had a vaginal birth, there are many ways to relieve your vaginal soreness. A few of these are:
- Sit on a pillow
- Use an ice pack to cool the area
- Apply witch hazel to a chilled pad and wear it for a few hours before changing it out. Witch hazel will soothe the soreness and help with swelling.
- Take or sit in a warm bath
- Ask your medical professional about using relieving medications, such as numbing cream or a stool softener if needed
Relieving any soreness after a cesarean (or a C-section) looks a bit different. A few ways to help with C-section pain are:
- Seek pain relief medications from your doctor. There are many medications that are safe to take while you breastfeed.
- Gently clean and dry the C-section wound daily. This can help with discomfort and prevent infection.
- Use a warm (not hot) heating pad on your abdomen and incision area to help with pain.
If any pain becomes worse or continues to last in either scenario, notify your doctor. Any long-lasting pain or discomfort could be a sign of infection.
You got this!
Postpartum can be difficult, but you are strong and capable. You can do this!
How we can help
If you are pregnant and looking for a safe space to explore your options, get your questions answered, or want pregnancy testing or ultrasounds, we are here to help you. Schedule an appointment with us today by clicking here, calling us at (530)-272-6800, or texting us at (530)-802-0858.
Eva Fisher, R.N.
Nursing Director
The content on this page has been reviewed and approved by our Nursing Director.
