You just brought a tiny human into the world! Welcome to this wild ride called motherhood. Regardless of how many times you’ve given birth, the first weeks and months after having a baby can be overwhelming. You might want to focus all your time and energy on caring for your tiny human. When you’re in the middle of it, it’s so hard to see that you need to remember to care for yourself too. If you don’t take care of yourself, you can’t take care of your little one. So, trust, postpartum self-care is essential to support your recovery and it helps you feel great as you find your own way through the ups and downs of early parenthood.
Pregnancy changes your body in more ways than you might expect. And it doesn’t stop when you give birth. After delivery you need time to adjust to life with a newborn as well as time to recover. It’s important to note that childbirth requires a recovery time no matter the type of delivery, be it vaginal or cesarean, your body will need time to heal.
Physical Postpartum Self-care Tips
Your wellbeing matters and by prioritizing self-care, you’re not only caring for yourself but also laying the foundation for a healthy and fulfilling postpartum experience. Here is some practical advice to help you navigate the challenges of postpartum recovery.
- Rest like it’s your job. Childbirth takes a toll on your body and understandably rest is important for your physical recovery. Take every chance to nap when baby does.
- Avoid lifting anything heavier than your baby. Let others handle the heavy lifting. This is especially important if you had a cesarean delivery.
- Keep those hands squeaky clean. Make sure to wash your hands often especially after bathroom visits, diaper changes and before feeding baby.
- Limit stair climbing. Take it easy on the stairs, especially in the first week or two.
- Keep baby’s care simple. Focus on feeding, changing, and bonding with your little one. Don’t add unnecessary activities to your to-do list when it comes to baby’s needs.
- Practice good personal hygiene. Pamper yourself, even just a tiny bit. A hot bath, a mini skincare routine, all counts towards your physically and mentally wellbeing.
- Do something just for you. Schedule a little “me time” for yourself. Take a relaxing bath, take 10 mins to enjoy a cup of tea or coffee uninterrupted, get a massage, get a mini pedicure.
- Take a walk. Incorporating gentle exercise can help reduce stress and boost your energy, even if it’s just a 5 to 10 mins walk. Sunshine and fresh air do wonders.
- Eat healthy replenishing meals regularly and stay hydrated. A replenishing diet helps to accelerate your recovery. Eat food high in protein, iron, Vitamin B12, DHA, choline, Vitamin D, calcium such as liver, beef, salmon, eggs, dairy, nuts, seeds, beans, fruits, and vegetables. Also, remember to stay hydrated especially if you are breastfeeding.
Mental Postpartum Self-care Tips
- Practice mindfulness. Mindfulness allows you to be fully present and avoid overidentification with painful or negative emotions. Being non-judgmental in this phase can be a valuable tool for new mamas to navigate the postpartum period with greater ease and emotional wellbeing.
- Read a book. A page-turner helps you recharge while encouraging more positive-thinking patterns. You can also ask your pediatrician for book recommendations that could be helpful to you as a new parent.
- Learn a new skill. Learning something new like knitting, scrapbooking, or a new language can help boost your confidence and sense of accomplishment. It gives you a positive psychology that is beneficial in your postpartum period.
- Listen to a music. Upbeat tunes and soothing melodies can help reduce anxiety, blood pressure, and pain as well as improve sleep quality, mood, and mental alertness.
- Get regular exercise. Physical activity after giving birth is important, it can boost your mood and improve your mental health. But talk to your doctor before resuming any exercise more strenuous than walking.
Emotional Postpartum Self-care Tips
It’s easy to overlook your emotional wellbeing. However, tending to your inner landscape is just as important as caring for your physical health. During this postpartum period, it’s ok to feel all the feels as you adjust to your new role as a mama.
- Try journaling. When you’re feeling overwhelmed, taking a few minutes to write down everything that’s running through your mind can help clear the clutter. Allowing you to navigate and understand your emotions better.
- Practice meditation. Find a few minutes each day for meditation and reflection. It can be before baby wakes, the first few minutes of naptime or at the end of the day. Meditating and reflecting on your daily struggles and triumphs can help calm the chaos.
- Practice self-compassion. Parenting and breastfeeding can be hard, so try to give yourself some grace. You’re doing great! Go easy on yourself, mama. Frustration doesn’t mean failure. Try not to strive for perfection, instead, focus on things you can control and celebrate your wins.
- Assemble your village, ask for help, and accept it. Your people are your power, lean on them. Make a list of people who volunteered to help if needed. It may include family members, friends, neighbors, or coworkers. Don’t be afraid to reach out and accept their offer to do some light housekeeping or the laundry. Allow your village to watch baby and/or older children so you can have a little time to yourself.
Social Self-care Tips
- Spend time with your crew. Friends and family can help keep those “baby blues” away. But also know that it is ok to limit visitors or to say no to company especially in the first few weeks.
- Engage in healthy social media use.
- Keep date night on the calendar. Even something indoors like ordering takeout and watching a movie together when baby snoozes.
- Join a mom’s support group. Connecting with other moms can provide much needed support and make you aware of tips and tricks that worked for newborn care and parenting. It’s also a chance to socialize and build new friendships. Your little one may also get to meet and grow up with their children, who will be around the same age.
Medical Care
Your medical care doesn’t stop as soon as you have your baby. You will need to schedule a postpartum follow-up visit with your obstetric provider. This postpartum check is super important. This is generally scheduled for within 4 to 6 weeks after delivery. Take steps to ensure you are recovering well.
- Do your perineal care as advised by your healthcare provider.
- Don’t douche or use tampons in the first few weeks after birth.
- Continue taking your prenatal vitamins daily. If you run out, you can visit your local pharmacy for an iron containing multivitamin.
- Discuss birth control with your healthcare provider during your postnatal checkup. Even though you might not see your period while breastfeeding, you can still get pregnant.
- Wait to have intercourse until your postnatal checkup. Your doctor will tell you it’s ok to have sex when your perineum has healed (or your abdominal incision from your C-section has healed).
Bonus Tip
Postpartum self-care involves some pre-planning. Doing a little extra work before giving birth can go a long way in relieving some stress after baby arrives. Make a few of your favorite go-to dishes and freeze them for use in the first few days or weeks. Stock upon kitchen, bathroom, and baby supplies to reduce the likelihood of emergency store trips.
If you have a pet, ask your partner, friend, or family member to bring home a blanket or clothing item with the baby’s scent on it before you bring baby home. This would help your pet become somewhat familiar with baby. However, never leave pet alone with your newborn.
Mama, You’re a Rockstar!
Becoming a mom is tough, beautiful, and totally worth it. Your body has gone through a life-changing experience and still needs to heal from 9 months of pregnancy. I can’t emphasize enough that caring for you and your body is as important as caring for your baby. Be kind to yourself in this postpartum period. This will help the recovery process and give you more time, patience, and strength to care for your little miracle.
