Congratulations on becoming a new mom! While the arrival of your little one is undoubtedly an exciting occasion with a lot of focus on your little bundle of joy, it's also important to take care of yourself during the postpartum period. Your body has been through a lot, and it's essential to give it the time and attention it needs to heal. In this post, we've compiled a list of postpartum recovery tips every new mom needs to know. From the nutrients your body needs to heal to exercises that can help speed up your recovery, we've got you covered. We'll also dive into perineal care, emotional wellness, and postpartum nutrition tips to help you feel your best during this time. So sit back, relax, and let's dive into the world of postpartum recovery together!

Postpartum Recovery Tip 1: Prioritize Your Rest

Postpartum sleep is a crucial aspect of postpartum recovery that often goes overlooked. The demands of caring for a newborn can leave new mothers feeling sleep-deprived, which can have a significant impact on their physical and mental health. In fact, a study published in the journal Sleep found that new mothers experience a significant decrease in sleep quantity and quality in the first three months postpartum, with an average total sleep time of only 4-5 hours per night. 

Lack of sleep during the postpartum period can have a range of adverse effects on the body's healing process. It can make it harder for the body to recover from the physical demands of pregnancy and childbirth, including healing from a C-section incision or perineal tears. It can also have a negative impact on mental health, increasing the risk of postpartum depression and anxiety.

So how can new moms prioritize rest and sleep during the postpartum period? It's important to recognize that getting enough sleep may require some adjustments to daily routines (if such a thing exists with a newborn!) and asking for help from loved ones. Try to nap when you baby naps, even if it's just for a short period (yes, the laundry can wait another few hours). Ask a family member or trusted friend to help with nighttime feedings so that you can get some uninterrupted sleep.

Prioritizing rest and sleep during the postpartum period is essential for both physical and mental health, and new moms need to take proactive steps to ensure they get the rest they need to heal and recover. Don't be afraid to ask for help and make sleep a priority for a happier, healthier postpartum experience. Need some help to optimize your sleep environment? Here is our favorite eye mask and white noise machine to help you get good sleep no matter when you can get some shut-eye.

Postpartum Recovery Tip 2: Take Care Of Your Perineum 

Perineal care is an essential aspect of postpartum recovery that can help prevent infection and promote healing, regardless of whether you had a vaginal birth or a c-section. The perineum is the area between the vaginal opening and the anus, which can become sore, swollen, and even tear during childbirth. Taking care of this area can be uncomfortable, but it's crucial to avoid infection and promote healing. 

One important aspect of perineal care is using a peri bottle to clean the area after using the bathroom. A peri bottle is a small bottle that allows you to squirt water onto your perineum while using the toilet. Here is a peri bottle that we love, but many women who give birth at a hospital are sent home with a hospital-provided peri bottle that works just fine. Gently squirting water from front to back over your perineum can help keep the area clean and prevent infection. After using the peri bottle, gently pat the area dry with a clean towel. You can also use a sitz bath, which is a shallow basin that you fill with warm water to soak your perineum. Pro tip: use warm water in your peri bottle or sitz bath. A icy splash to that part of your body isn’t the most comfortable! 

Witch hazel pads or cold packs can also be useful for soothing soreness and swelling in the perineal area. Witch hazel is a natural astringent that can help reduce inflammation and promote healing. You can purchase pre-made witch hazel pads from the store or make your own by soaking cotton pads in witch hazel and freezing them. Cold packs can help to help reduce swelling and discomfort. There are perineal ice packs available at some hospitals or for purchase, but many women make their own by freezing diapers or maxi pads in the freezer. Cold packs are especially helpful in the immediate 2-3 days after delivery when you may be the most swollen and sore.

Another important aspect of perineal care the use of pads, diapers, or panty liners to help absorb any discharge and keep the area dry. You may have bleeding and discharge for several weeks after birth. There is a wide range of normal that can depend on whether you had a vaginal birth or c-section and your body’s individual healing process. 

If you experience any unusual symptoms like fever, increased pain, or the passage of large clots of blood, it's important to speak with your healthcare provider as soon as possible.

Postpartum Recovery Tip 3: Prioritize Your Emotional Wellness 

The postpartum period can be an emotional time for new mothers. While some experience feelings of joy and love, others may experience anxiety and sadness. In fact, according to the American Psychological Association, up to 1 in 7 new mothers experience postpartum depression, and up to 1 in 5 new mothers experience postpartum anxiety. 

It's important to prioritize your emotional wellness during this time by taking time for yourself to do the things you enjoy. This can include hobbies, exercise, daily exposure to natural light, or spending time with friends and family. Taking care of your own emotional well-being is not only important for your own health and happiness, but it can also benefit your baby and your entire family.

You can also join a support group for new mothers, where you can connect with other women who are going through similar experiences. Many cities have local mom groups that can provide a sense of community and camaraderie for new moms, and some even have other resources such as access to lactation consultants or mental health support. I highly recommend looking for one in your local area. 

It's also important to recognize the signs of Perinatal Mood and Anxiety Disorders, which includes postpartum depression and anxiety, among other conditions. According to a study published in JAMA Psychiatry, around 15-20% of new mothers experience some form of PMADS, with postpartum depression being the most common. The actual numbers may be higher, as many cases go undiagnosed or unreported. Some signed of PMADS may include feelings of sadness, anxiety, irritability, changes in appetite or sleep patterns, intrusive thoughts, and difficulty bonding with your baby. If you are experiencing any of these symptoms, know that you are not alone and that you can get the help you need to feel better by talking to your healthcare provider or a mental health professional. 

Postpartum Recovery Tip 4: Start Gentle Exercise When You Feel Up To It

After giving birth, it's common to feel physically weak and tired. However, engaging in gentle exercises like pelvic floor exercises, yoga, and walking can help you regain your strength and energy. These exercises can also help alleviate postpartum depression, anxiety, and other mood disorders as well as help you feel more like yourself again. 

Pelvic floor exercises are a great way to start gentle exercise after childbirth. These exercises help strengthen the muscles that support your pelvic organs and improve your bladder and bowel control. Kegels are a type of pelvic floor exercise that involve contracting and relaxing the muscles that support your pelvic organs. To do Kegels, contract your pelvic muscles as if you were trying to stop the flow of urine. Hold for a few seconds and then release. Repeat this exercise several times a day, gradually increasing the length of time you hold the contraction.

Yoga is another excellent form of gentle exercise that can help you regain strength and energy after childbirth. Yoga can help improve your flexibility, balance, and coordination while also reducing stress and anxiety. It's important to start with gentle yoga poses and gradually work your way up to more challenging poses. There are many postpartum yoga classes available, including online classes that you can do from the comfort of your home.

Walking is a low-impact exercise that is safe for most postpartum mothers. Walking can help improve your cardiovascular health, increase your energy levels, and improve your mood. Start with short walks around your neighborhood (this is a great opportunity to test out that new stroller!) and gradually increase the duration and intensity of your walks. If you're unable to go outside, consider walking on a treadmill. Strapping a fussy baby into a baby carrier and walking around the house is a great way to both move your body and calm your baby!

Remember to start slowly and gradually increase the intensity and duration of your workouts. Most importantly, remember that the goal of gentle exercise is to aid in your mental and physical postpartum recovery, not to achieve any specific fitness goal. Before you ramp up the intensity from these gentle exercises, It's important to get clearance from your doctor. Your doctor can assess your physical health and help you determine the right exercise program for you and/or recommend any additional care such as that of a Pelvic Floor Physical Therapist. 

Postpartum Recovery Tip 5: Eat To Support Your Recovery

Proper nutrition is an essential part of postpartum recovery. Your body has undergone significant changes during pregnancy and childbirth, and it requires the right nutrients to heal and recover. A study published in the American Journal of Clinical Nutrition found that postpartum women are at risk of nutrient deficiencies, with low intakes of iron, calcium, and folate. This highlights the need for proper nutrition during the postpartum period to ensure adequate recovery and support overall health. Nutrition is important for all postpartum women, and it is even more important for new mothers who are breastfeeding. Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins can help provide your body with the necessary nutrients it needs to recover. 

Fruits and vegetables are particularly important because they are rich in vitamins and minerals that support your immune system and help your body heal. Make sure to eat a variety of colorful fruits and vegetables to get a range of nutrients. Whole grains like brown rice, quinoa, and whole wheat bread are also important as they are rich in fiber and provide sustained energy.

Protein is essential for postpartum recovery as it helps repair and build new tissues in your body. A review published in the Journal of Nutrition and Metabolism found that protein intake is essential for postpartum recovery, with recommendations for at least 1.1 grams of protein per kilogram of body weight per day. Adequate protein intake can help support tissue repair and growth, maintain muscle mass, and improve overall recovery. Good sources of lean protein include chicken, fish, beans, tofu, and lentils. When possible, make sure to choose lean cuts of meat and avoid processed meats like hot dogs and sausages.

The postpartum period can be a challenging time for new moms due to the significant physical, mental, emotional, hormonal, and life changes, but by prioritizing your physical and emotional health, you can set yourself up for a smoother and quicker recovery. Remember to rest, eat a healthy diet, gently move your body, seek emotional support, and take it one day at a time. With these essential postpartum recovery tips in mind, you can focus on bonding with your baby and enjoying this special time as a new mother. Always remember to listen to your body, be kind to yourself, and reach out for help when you need it. Congratulations on your new bundle of joy, and best of luck on your postpartum recovery journey.

Sources: 

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