Recovering from childbirth is just as important as preparing for it. Learn how to navigate the postpartum period with practical tips on rest, nutrition, and self-care.
Becoming a mom is one of the most transformative experiences of your life. It is a time filled with joy, wonder, and a fair amount of challenges too. While much focus is placed on pregnancy and birth, postpartum recovery is often overlooked.
The good news? With the right approach, you can make this baby blues period more manageable. The following are tips to help you navigate the postpartum period with confidence and care.
1. Prioritise Rest Whenever You Can
Sleep deprivation is practically a rite of passage for new moms, beginning from days after delivery and the years to come. Nonetheless, rest is crucial for healing. Remember: you can’t pour from an empty cup.
When your baby naps, try to nap too. Forget about the laundry or dishes just for a while – your job is to recover. If friends or family offer to help, let them. Even short bursts of rest can make a big difference in how you feel physically and emotionally.
2. Stay Hydrated and Eat Nutrient-Rich Foods
Your body needs fuel to recover after undergoing either a vaginal birth or C-section and especially if you’re breastfeeding your child.
Eating well isn’t just good for you; it’s good for your baby too. Focus on meals packed with protein, healthy fats, and fibre. Think eggs, avocados, whole grains, and leafy greens. Snack on nuts, yogurt, or fruit to keep your energy levels steady.
If cooking feels overwhelming, consider meal prepping during pregnancy or asking loved ones to help stock your freezer with healthy options.
Aside from that, drink plenty of water. Keep a bottle nearby as a reminder to drink up regularly. Dehydration can sneak up on you, leading to fatigue and headaches, so make hydration a priority.
3. Wear Comfortable and Supportive Clothing
Your body is changing – that’s an indispensable part of the whole postpartum experience. With that, your wardrobe will have to adapt as well.
Go with postpartum-friendly garment pieces like SRC Postpartum Recovery Leggings, breathable fabrics, supportive nursing bras, and so on. These pieces can make a big difference in how you feel day to day.
If you had a C-section, on the other hand, high-waisted underwear can help avoid irritating your incision.
And don’t rush to fit into your old clothes – your body needs time to adjust, and that is perfectly okay.
4. Attend Your Postpartum Check-Ups
Your doctor or midwife isn’t just checking on your baby – they are making sure you are healing properly as well.
Attend all your postpartum appointments, even if you feel fine. These visits are your chance to ask questions about bleeding, pain, or any concerns you have. Catching issues early can prevent complications down the road.
Postpartum checkups are also an opportunity to discuss birth control, mental health, and any physical changes you’re experiencing. Don’t be shy about bringing up topics like pelvic floor muscles’ health, libido, postpartum bleeding, or almost anything about your postpartum body. Your healthcare provider is more than happy to provide insights like what pelvic floor exercises should you do and so on.
5. Take Care of Your Perineal Area
If you had a vaginal delivery, your perineal area might feel sore or swollen for weeks after delivery.
Use a peri bottle to clean yourself gently after using the bathroom. Fill it with warm water for added comfort.
Ice packs and witch hazel pads can reduce swelling, while over-the-counter pain relief may help with discomfort – just check with your doctor before taking any medication.
For those who had an episiotomy or tearing, follow your provider’s instructions for care to promote healing and prevent any signs of infection.
6. Move Your Body Gently
Light movement can actually help your recovery postpartum period. Start with short walks around your home or neighbourhood. This boosts circulation, improves mood, and helps your body regain strength. You can do Kegel exercises and others (just don’t overdo it)—listen to your body and ease back into activity.
If you had a C-section, wait until your doctor gives you the green light before starting any exercise. Gentle stretching or postpartum yoga can also be great options to rebuild core strength and flexibility.
7. Watch for Signs of Postpartum Depression
Feeling emotional after birth is normal, but if you’re experiencing intense sadness, anxiety, or hopelessness, it could be postpartum depression (PPD). Don’t ignore these feelings—talk to your doctor. PPD is common and treatable, and reaching out for help is a sign of strength, not weakness.
Other signs of PPD include trouble bonding with your baby, changes in appetite, or feeling overwhelmed to the point where you can’t function. If you notice these symptoms, don’t wait. Seek help. Therapy, support groups, and medication can all be effective treatments.
Final Words
Postpartum recovery is a journey, not a race. By prioritising rest, nourishing your body, and seeking support, you can make the baby blues period more manageable and even enjoyable.
It’s okay to ask for help and take things one day at a time. You’re not only recovering – you are also adjusting to a whole new role as a mom. Be kind to yourself, trust the process, and know that you’re doing better than you think.
