How to Heal Postpartum
Most women don't even think about how to heal postpartum, but it's really essential.
Consider this: if you knew you had to undergo knee surgery, how do you think you would you plan for your recovery afterwards? You’d probably plan for several weeks off work, and you’d relieve yourself of social obligations so you could stay home and recuperate properly. (Netflix, anyone?) You might stock up on heating pads and ice packs, and you’d likely go shopping for a supply of nutritious, easy to grab meals. If you’re a parent of small children, you may also look for a bit of help to keep them entertained while your knee is elevated.
Most of us accept that rest and recovery is vital to healing from a physical trauma like injury or surgery, but how many of us plan for this same level of care during the 4-6 weeks postpartum? Even if you feel great after childbirth, there’s no denying the physical trauma the body experiences. Blood loss, muscle strain, stretched ligaments, misaligned joints, weeping wounds, sleeplessness, hormonal crash, dehydration, and nutrient deficiency are common to all postpartum women.
Our bodies need restoration after giving birth.
Plan to nourish your body back to health with fortifying foods. Soups are not only comforting, but they can help warm the body and restore the balance of energy which, according to traditional chinese medicine, is disrupted immediately after delivery. Protein like chicken, lentils, or tofu can help repair damaged tissues, lessen fatigue, and boost breastmilk production. Nutrient rich leafy greens like spinach and kale can provide important vitamin K to breastfed babies, and help restore calcium and other vital nutrients lost during pregnancy. Soups, stews, and casseroles with rice, protein, and veggies are easy to prepare ahead of time as freezer meals that you can pop into the oven, slow cooker, or Instapot. Don’t forget to grab some disposable baking pans and paper plates to reduce your load of chores during recovery too!
In addition to eating well, try to drink as much as you can. Room temperature water and herbal tea are great options to rehydrate your body after delivery, and help combat fatigue. If you’re nursing, increasing fluid intake is even more crucial.
Most importantly, plan for as much rest as possible. Our bodies heal most effectively in deep sleep, and new parents do need as much sleep as they can get, but recovery isn’t just about sleep. Resting with your legs elevated in bed or on the couch for at least the first two weeks is the best way to provide healing to the ligaments and muscles of your pelvic floor. Responsible for holding up a swollen uterus for nine long months, those superheroes need to rest in order to retract back into proper position. Attempting to do too much after delivery can interrupt the natural repair process and cause further damage that can be long-lasting and have far-reaching effects throughout a woman’s lifetime.
Postpartum care could also include professionals to assist you with recovery. A chiropractic adjustment realigns joints knocked out of position during pregnancy or labor, and a massage can invigorate blood flow to improve healing and energy flow throughout the body. A reiki session can help you feel centered, peaceful, and reenergized. A postpartum doula or lactation consultant can provide transitional support as you and your new baby get to know each other, and a meal delivery service or housekeeping service can be a lifesaver after a new baby joins the family.
In the weeks or months after your baby is born, it’s normal to experience a whirlwind of emotions, so if you find yourself laughing, crying, and yelling all in the space of 5 minutes, be easy on yourself. This is normal and happens to lots of us. For some, it can be helpful to spend time with other new parents going through the same thing. A gentle postnatal yoga class, infant music, or mommy & me class can help lessen feelings of isolation and loneliness which can occur postpartum. If you experience any postpartum anxiety, overwhelming stress, “baby blues” or depression, it may be helpful to reach out to a perinatal mental wellness professional who can talk with you and offer coping strategies to recover emotional wellbeing.
Above all, remember that you are never alone! There are always people to help, and there are plenty of others in your shoes.
Consider this: if you knew you had to undergo knee surgery, how do you think you would you plan for your recovery afterwards? You’d probably plan for several weeks off work, and you’d relieve yourself of social obligations so you could stay home and recuperate properly. (Netflix, anyone?) You might stock up on heating pads and ice packs, and you’d likely go shopping for a supply of nutritious, easy to grab meals. If you’re a parent of small children, you may also look for a bit of help to keep them entertained while your knee is elevated.
Most of us accept that rest and recovery is vital to healing from a physical trauma like injury or surgery, but how many of us plan for this same level of care during the 4-6 weeks postpartum? Even if you feel great after childbirth, there’s no denying the physical trauma the body experiences. Blood loss, muscle strain, stretched ligaments, misaligned joints, weeping wounds, sleeplessness, hormonal crash, dehydration, and nutrient deficiency are common to all postpartum women.
Our bodies need restoration after giving birth.
Plan to nourish your body back to health with fortifying foods. Soups are not only comforting, but they can help warm the body and restore the balance of energy which, according to traditional chinese medicine, is disrupted immediately after delivery. Protein like chicken, lentils, or tofu can help repair damaged tissues, lessen fatigue, and boost breastmilk production. Nutrient rich leafy greens like spinach and kale can provide important vitamin K to breastfed babies, and help restore calcium and other vital nutrients lost during pregnancy. Soups, stews, and casseroles with rice, protein, and veggies are easy to prepare ahead of time as freezer meals that you can pop into the oven, slow cooker, or Instapot. Don’t forget to grab some disposable baking pans and paper plates to reduce your load of chores during recovery too!
In addition to eating well, try to drink as much as you can. Room temperature water and herbal tea are great options to rehydrate your body after delivery, and help combat fatigue. If you’re nursing, increasing fluid intake is even more crucial.
Most importantly, plan for as much rest as possible. Our bodies heal most effectively in deep sleep, and new parents do need as much sleep as they can get, but recovery isn’t just about sleep. Resting with your legs elevated in bed or on the couch for at least the first two weeks is the best way to provide healing to the ligaments and muscles of your pelvic floor. Responsible for holding up a swollen uterus for nine long months, those superheroes need to rest in order to retract back into proper position. Attempting to do too much after delivery can interrupt the natural repair process and cause further damage that can be long-lasting and have far-reaching effects throughout a woman’s lifetime.
Postpartum care could also include professionals to assist you with recovery. A chiropractic adjustment realigns joints knocked out of position during pregnancy or labor, and a massage can invigorate blood flow to improve healing and energy flow throughout the body. A reiki session can help you feel centered, peaceful, and reenergized. A postpartum doula or lactation consultant can provide transitional support as you and your new baby get to know each other, and a meal delivery service or housekeeping service can be a lifesaver after a new baby joins the family.
In the weeks or months after your baby is born, it’s normal to experience a whirlwind of emotions, so if you find yourself laughing, crying, and yelling all in the space of 5 minutes, be easy on yourself. This is normal and happens to lots of us. For some, it can be helpful to spend time with other new parents going through the same thing. A gentle postnatal yoga class, infant music, or mommy & me class can help lessen feelings of isolation and loneliness which can occur postpartum. If you experience any postpartum anxiety, overwhelming stress, “baby blues” or depression, it may be helpful to reach out to a perinatal mental wellness professional who can talk with you and offer coping strategies to recover emotional wellbeing.
Above all, remember that you are never alone! There are always people to help, and there are plenty of others in your shoes.