postpartum self-care
As a new parent, you are hardwired to nurture your newborn. So why is it so hard to show yourself the same courtesy? Would you deprive your child of healthy foods, movement, quality rest, playing with friends, creative outlets, or alone time? Of course not! Before your baby is born, your doula can help you create a postpartum plan to help you (and your partner!) take care of yourselves. Here are just a few ideas to keep in mind.
Rest. If you are able, I highly suggest not leaving your bed for two weeks except to use the bathroom and shower. Lay in bed with your baby, skin-to-skin, and just soak it all in. This is a good time to explore and become familiar with your new body too.
Take care of your perineum and vulva. If you did any amount of pushing during your birth, whether it was vaginal or Cesarean, your vulva and perineum will be sore. Take a stool softener. Use padsicles for the first 24 hours. Take a sitz bath. Have a peri-bottle on hand to help clean yourself while going to the bathroom. Avoid wiping, especially if you have stitches. Just pat yourself dry.
BONUS PADSICLE INSTRUCTIONS
What you’ll need - package of overnight maxi pads; water; extras like alcohol-free witch hazel, 100% aloe gel, arnica cream
1. Unwrap a maxi pad, leaving the plastic wrapper attached to the sticky side.
2. Pour 1/4 cup of water down the middle of the pad.
3. For extra healing or cooling factor, smear 1/2 tsp of arnica cream; smear 1 tsp of aloe gel; or pour 2 tbsp of witch hazel on it.
4. Try not to fold them back up. If you have the space, freeze them in the open position.
Stay nourished. When you are hungry, eat! Lactating burns an insane amount of calories so make sure your meals and snacks include complex carbohydrates, protein, and healthy fats. Either purchase a pre-made trail mix or make some of your own and snack on it while your baby is nursing or while you’re pumping. ACOG recommends taking a 320mg magnesium supplement daily if you are lactating. Look for either magnesium citrate or magnesium glycinate.
BONUS TRAIL MIX RECIPE
1 cup cashews, for protein and fiber
1 cup walnuts, for Omega-3 fatty acids, protein, and fiber
1 cup pepitas, for Omega-3 fatty acids, magnesium, iron, and fiber
1/2 cup 70% dark chocolate chunks, for magnesium
1/2 cup raisins or dried cranberries
Stay hydrated. This is especially crucial if you’re nursing or pumping. Human milk is 90% water. Staying hydrated is a big component in maintaining your milk supply. Aim to drink half your body weight in ounces plus an additional 40oz. It’s a good idea to keep one or two full water bottles nearby when nursing or pumping. Follow your baby’s lead! When they are eating or drinking, you should do the same.
Ease slowly back into activity. If you are able to, I highly recommend staying in bed for at least the first two weeks postpartum except to use the bathroom and shower. When you do resume activity, keep it short. Take a walk around the block with your baby either in a stroller or in a carrier or wrap. Do some simple stretches or yoga with your baby on the floor next to you. When your OB-GYN or midwife clears you for more strenuous exercise, TAKE IT SLOWLY. Your body has gone through a lot of changes and might take longer than you expect to heal. Give it grace and be patient.
Do something that’s just for you. If you feel like you need to get out of the house and take a break, that’s okay! Take a short solo trip to your favorite store and buy yourself some new clothes that make you feel great. Go on a coffee (or tea) date with your best friend. Treat yourself to a pedicure or a massage. Do whatever you need to refresh and reset.
Ask for help. It’s hard, trust me I know. Don’t give in to the pressure to be a Super Mom. If you need help, don’t be afraid to ask for it. If a friend or family member stops by, ask if they can help with some laundry or light cleaning before they leave. Ask someone to pick up your grocery order. You can also hire a postpartum doula!
Be patient with your baby, yourself, and your partner. This is the first time you have all done this together. Even if you’re not a first-time parent, every baby has different needs. It’s almost guaranteed that all involved parties will shed a few tears, and that’s okay. This is a big adjustment. Watch your baby. Learn their cues. Identify your own triggers and communicate those with your partner. Don’t forget to check in on your partner too and ask if their needs are being met.
If you would like to talk more about creating a postpartum care plan or are looking for recommendations for postpartum doulas, please reach out!
