Nurturing Your Postpartum Recovery Journey
Table of Contents
Quick Pick Resources
Nutrition: Vertical Diet & Whole30 Diet
Postpartum Exercises: Pelvic Floor Support
Managing Discomfort: Postpartum Recovery
Emotion Health: Postpartum Support
Routine Structure: Newborn Routines
Becoming a mother is a beautiful journey filled with joy, love, and an overwhelming sense of responsibility. As a mom, I know how easy it can be to get caught up in the whirlwind of caring for your little one and forget about taking care of your mind, body and soul. However, prioritizing self-care is crucial for your overall well-being and directly proportional to your ability to be the best mom you can be.
Follow along as we explore the various aspects of postpartum self-care and provide valuable insights, resources and tips for moms of any experience level. With technology at every forefront I know how distracting life can be, but maintaining your focus on your new addition will mentally and physically demand all of your energy and attention. With this guide we can all be at the precipice of our abilities to supply our whole family with the care they need while tending to your own self care!
One of the most crucial aspects of postpartum recovery is prioritizing your rest and establishing a self-care routine. As a new mom, it's common to feel overwhelmed and exhausted, but it's essential to find ways to replenish your energy and ensure your well-being. Remember this: Women do not resupply their adrenals throughout the day like men do, this leads to the overwhelming need for mom to get her beauty rest each and every day!
Creating a routine that allows for sufficient rest is key. Whenever your baby sleeps, take the opportunity to nap or simply relax. It may be tempting to catch up on household chores or use that time for other tasks, but remember that your body needs rest to heal and recover from childbirth. Healing the wound your placenta left takes a lot of energy!
You should try to incorporate your individual care items into your daily routine. Carving out time for yourself, even if it's just a few minutes, can make a world of difference. Engage in activities that bring you joy and help you recharge. It could be reading a book, taking a relaxing bath, practicing meditation or deep breathing exercises, or enjoying a cup of tea or coffee. By prioritizing rest and self-care, you'll find your mental and physical well being will be better equipped to handle the demands of motherhood.
After giving birth, your body requires proper nourishment to heal and provide adequate nutrition if you're breastfeeding. It's essential to focus on nourishing your body with nutrient-dense foods that support your recovery and overall health. One of the best balanced lifestyles you can follow is Whole30 or The Vertical Diet. Both feature nutrient dense foods that focus on skipping the processed food isles and cooking your meals at home.
You’ll want to aim to consume a well-balanced diet primarily consisting of meat (red/bovine meat primarily), rice/potatoes/yams, fruits, vegetables, and healthy fats (think animal based fats as these are the most bioavailable nourishing fats to your body). These food groups provide essential vitamins, minerals, and antioxidants that aid in healing, boost your energy levels, and support your immune system. Remember that anything processed will have less nutrients and possible inflammatories that will hurt more than help during this healing time. You can also use this time to concentrate on making better lifestyle choices to make this a permanent change for you and your family; it will ultimately lead to a higher quality of life.
Meal planning and preparation can be a game-changer for busy moms. By dedicating some time each week to plan and prepare meals in advance, you can ensure you always have healthy options readily available. Consider batch cooking and freezing meals, making it easier to have nutritious meals even on your busiest days. If you are a very busy mom it might be a good idea to keep protein shakes on hand to make sure you are staying well nourished. I highly recommend True Nutrition for the price and ability to customize with added vitamins, collagen, probiotics, and more!
Breastfeeding Notes:
You will want to pay close attention to staying hydrated by drinking plenty of water throughout the day. Water not only helps with milk production but also keeps you and your new addition hydrated.
If you are not getting the vitamins and nutrients you need, your milk supply will get those nutrients from your body one way or another. It is very important to keep to a well balanced diet to keep you and your baby’s health optimal.
You will want a LOT of pads and bras for feeding. I highly recommend these pads & bras.
While rest is essential, incorporating gentle exercise and movement into your postpartum routine can have numerous benefits for your physical and mental well-being. Exercise helps strengthen your body, boost your mood, and increase your energy levels.
Start slowly and listen to your body. Your postpartum journey is unique, and it's important not to push yourself too hard or compare your progress to others. If you are not already, you will want to get in tune with your body and learn to listen to what it is telling you.
Walking is a great low-impact exercise that can be done with your baby in a stroller or baby carrier. It allows you to get some fresh air and gentle movement while bonding with your little one.
Yoga is another excellent option for postpartum exercise. It helps improve flexibility, strength, and balance, and also provides an opportunity for relaxation and stress reduction. Look for postpartum-specific yoga classes or online videos that cater to the needs of new moms.
If you are more of a do-it-yourself personality take a look at some postpartum specific exercises you can do in the comfort of your home. These specifically target your pelvic floor and abdomen to help with your healing journey. Fun fact: It can take up to 2 years for you to completely return to normal after giving birth!
The postpartum period often comes with its fair share of discomfort, but there are ways to manage and alleviate these challenges. Soreness and perineal pain are common after childbirth, especially if you had a vaginal delivery. To find relief, consider warm sitz baths, witch hazel or using ice packs on the affected area. I highly recommend the Frida Mom Upside Down for aftercare.
If you're experiencing breastfeeding challenges such as nipple soreness or engorgement, you will want reach out to a lactation consultant or attend a breastfeeding support group. These experts can provide guidance on proper latch techniques, positions, and offer tips to alleviate any discomfort you may be experiencing. This will ultimately help your self esteem and your relationship with your newborn will improve immensely. If you aren’t having latching issues you might want to try pumping during the day as it can be a great tool to give your breasts a break so you don’t crack and help recover between feedings.
It's important to remember that every woman's postpartum experience is different. If you're struggling with persistent pain or discomfort, don't hesitate to reach out to your healthcare provider. They can assess your condition and provide appropriate treatment options or referrals.
Taking care of your emotional well-being is crucial for your physical health at all times, but especially during the postpartum period. It's normal to experience a wide range of emotions, from joy and happiness to sadness and anxiety. However, if you find yourself feeling overwhelmed or struggling with persistent negative emotions, it's important to seek support immediately.
Lean on your support system, whether it's your significant other, family, friends, or your church. Talking openly about your feelings can provide comfort, understanding, and reassurance that you're not alone in your experiences; on top of building a closer bond with these individuals. Additionally, consider joining support groups or online communities specifically for new moms if you desire more anonymous or external validation support. These spaces offer a platform to connect with others who may be going through similar challenges that maybe no one close to you can relate to.
If you're experiencing persistent feelings of sadness, anxiety, or depression, I would not hesitate to reach out to a healthcare professional. Postpartum depression can be a serious condition, and knowing when to seek help is essential. Your healthcare provider can assess your situation, provide guidance, and offer appropriate treatment options to support you during this vulnerable period.
Remember, reaching out for support is not a sign of weakness; it's a strength. You are introspective enough to know that something is not right and you need help! That, by itself, is leagues beyond a lot of our peers. I personally know many people, past and present, that are not able to do such a task. By embracing the support available to you, you can create a stronger support system and enhance your overall well-being as a mom.
Establishing a routine can bring a sense of order and predictability to your postpartum life, helping you navigate your new role as a mom more smoothly. While flexibility is important, having a basic structure can help you manage your time and responsibilities effectively. Finding ways to save your time is always going to help alleviate your stress and this can be something that really aides your time management.
Start by establishing a feeding and sleeping routine for your baby that fits your schedule best. Understanding their cues and patterns can help you anticipate their needs and establish a more predictable schedule. This, in turn, can help regulate your own sleep patterns and allow for better rest.
While we’re talking about cues, I have been using the Top Hat Potty to start potty training with Elimination Communication and it has been surprisingly easy to capture potties. In turn there are less diapers to clean, but it does take more time and patience to establish this. Think of this as a tool to get them comfortable in a sitting position on a potty that allows them opportunities to go to the bathroom how they will eventually in the future. The best way I have found is to pick up on when your newborn likes to go to the bathroom and then place them on your potty during this routine time; eventually you will pick up on more subtle cues as you both get better at this. It is important to start this process from birth if possible as the later you start the harder it will be to establish cues. Additionally, you will drive yourself crazy if you try to capture every single one, but if you get 2 or 3 a day at this stage you are killing it!
Try to incorporate self-care activities into your routine as well. Set aside time each day for activities that bring you joy and help you relax. It could be reading a book, taking a walk, practicing mindfulness or meditation, or engaging in a hobby. Remember, taking care of yourself is not selfish—it's essential for your overall well-being. You just have to remember, now you have a dependent for all of these activities, so try to share your time with your newborn even if they lay by your sleeping!
Nurturing your body and soul during the postpartum period is a vital aspect of being the best mom you can be. By prioritizing self-care, rest, nourishment, gentle exercise, managing discomfort, emotional well-being, and establishing routines, you can navigate this beautiful journey with grace and resilience.
Remember, as a new mom, it's easy to get caught up in the whirlwind of caring for your little one and neglect your own well-being. However, by incorporating self-care activities into your daily routine, you replenish your energy, heal your body, and recharge your mind.
Prioritize rest and create a routine that allows you to take naps, relax, and engage in activities that bring you joy. Nourish your body with nutrient-dense foods, staying hydrated, and making better lifestyle choices for long-term benefits. Incorporate gentle exercise, such as walking or postpartum-specific yoga, to strengthen your body and boost your mood.
Don't overlook the importance of managing postpartum discomfort. Seek relief through sitz baths, ice packs, and consulting with healthcare professionals if needed. Remember, your emotional well-being matters. Reach out for support from your loved ones, join support groups, and seek professional help if you're experiencing persistent negative emotions.
Establishing a routine can bring order and predictability to your postpartum life. Create a feeding and sleeping routine for your baby, which can help regulate your own sleep patterns. And finally, incorporate self-care activities into your routine, understanding that taking care of yourself is essential for your overall well-being and the well-being of your family.
The postpartum period is a time of immense growth, love, and self-discovery. Embrace this journey and remember that by nurturing your body and soul, you're setting the foundation for a happy, healthy, and fulfilling life for both yourself and your little one.
Disclaimer: I am not a doctor or medical professional, this is advice based on experience. If you are having medical issues please talk to your doctor that is aware of your unique medical history!