Postpartum Guide
Postpartum Essentials: Self-Care and Baby Care Guide
The postpartum period, often called the puerperium or “fourth trimester,” is a critical phase for mothers and their newborns. While it brings immense joy, it also presents physical, emotional, and practical challenges. During this period, moms could use more support to meet the overwhelming demands of caring for a newborn. This guide provides essential self-care and baby-care tips to help moms navigate this transformative time effectively.
Postpartum: When Moms Tend To Forget Self-Care
Scientifically speaking, the postpartum period is the time when mothers feel significant physical changes during vaginal birth recovery. They are still experiencing soreness, uterine involution, breast engorgement, and potential pain from a C-section, alongside emotional fluctuations including "baby blues" (mild sadness and mood swings). Sometimes, these changes progress to postpartum depression (PPD), which around 23% of mothers who recently gave birth experience in Canada. These hormonal shifts in their body typically last around 6-8 weeks.
These weeks are also the most crucial for newborns, and because many women focus entirely on their new baby, they often neglect their own needs after giving birth. This can lead to exhaustion, mental health struggles, and slower recovery. Our New Mom Essentials Guide has a comprehensive postpartum recovery kit and a checklist of postpartum must-haves to simplify the transition to motherhood. In it, you'll find the best maternity clothes for comfortable and breathable nursing.
How Your Body Changes After Birth
After childbirth, your body undergoes significant changes. Vaginal bleeding, also known as postpartum bleeding or 'lochia' may last for weeks, and your uterus gradually shrinks back to its pre-pregnancy size. Women who had a vaginal delivery may experience soreness in the perineal area, while C-section moms might feel pain at the incision site. Both require specific postpartum products like peri rinse bottles, witch hazel pads, and instant ice maxi pads to provide relief.
Take Care of Yourself
Your well-being during the postpartum period is as important as your baby’s. A proper self-care routine ensures you recover fully while feeling more capable and confident as a new mom. The five pillars of postpartum recovery, as outlined by the Postpartum Plan, will help you get through postpartum while taking care of yourself.
1. Mindset
Your mindset sets the tone for your postpartum journey. It’s all about being kind to yourself and knowing it’s okay to feel all the emotions—joy, exhaustion, frustration, and everything in between. Motherhood is a huge adjustment, and giving yourself the space to grow into it can make a world of difference. Whether it’s practicing mindfulness, asking for help, or just reminding yourself that you’re doing your best, a positive mindset can help you tackle the ups and downs.
2. Movement
Movement after childbirth isn’t about hitting the gym or “getting back” to anything. Engage in restorative exercises to heal the body from the inside out, linking physical activity with mental well-being. Start with short walks or light stretching to get your body feeling good again. Things like postpartum yoga or pelvic floor exercises can help rebuild strength over time. The key is listening to your body and taking things at your own pace. It's not a race—just focus on what feels right for you. Using postpartum care kits with belly wraps can offer extra support for your abdomen during recovery.
3. Nutrition
Good food is your friend in postpartum recovery. Think simple, nourishing meals that keep you energized and support healing. Proteins, healthy fats, veggies, and plenty of water (especially if you’re breastfeeding) are the way to go. Don’t stress about cooking every meal—lean on meal prep, friends, or even delivery when you need to. Your body has been through a lot, and fueling it well will help you feel more like yourself again.
Consume balanced meals with guidance from nutritional therapists, including shopping lists and recovery-focused foods. A balanced diet aids recovery and supports breastfeeding. Continue taking prenatal vitamins to replenish nutrients lost during pregnancy and childbirth. Drink plenty of water and include foods rich in iron, calcium, and fiber to promote healing and prevent discomfort, such as constipation.
4. Recovery
Recovery is all about giving your body the time and care it needs to heal. Whether you’re managing a c-section scar, perineal discomfort, or just the general exhaustion of giving birth, small steps like taking warm baths or using postpartum aids can make a big difference. And don’t forget to rest—yes, it’s easier said than done with a newborn, but even short naps or quiet moments can work wonders. If something feels off, trust your gut and talk to your doctor.
You can also access information and exercises from women’s health physiotherapists to support the body’s healing process after childbirth.
The 5-5-5 postpartum rule recommends that new mothers allocate 15 days for rest and recovery after childbirth:
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First 5 days: Rest in bed.
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Next 5 days: Rest on the bed.
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Final 5 days: Rest around the bed.
To make this period more comfortable, use postpartum essentials like disposable underwear, postpartum pads, and sitz baths. Enlist family members for extra support, whether preparing meals or managing household chores.
This structured rest can help mothers ease into caring for their new family member, allowing time to recover from childbirth. However, it’s important to recognize that recovery timelines vary and will depend on several factors. Many individuals may require up to six to 12 weeks for full recovery.
Additionally, the 5-5-5 rule might not suit everyone, as extended periods of rest could potentially impact mental health due to isolation, especially in the early days postpartum. Therefore, it’s essential for new mothers to assess their individual needs and consult healthcare providers to determine the most appropriate recovery plan.
5. Reflection
Practice self-awareness and evaluation through reflective practices to gain new insights into oneself and parenting. The initial postpartum period is overwhelming for many moms. Baby blues are common, but persistent feelings of sadness or disconnection may signal postpartum depression. Speak to your doctor or consider hiring a postpartum doula to provide emotional support. Self-care activities like meditation, journaling, or seeking help from family members can also help.
These pillars encompass the physical and emotional recovery that new parents need during the postpartum period.
We at Embrace want to add one essential pillar when taking care of oneself during postpartum – dressing with comfort.
Dress Comfortably
Comfortable clothing is a must during postpartum recovery. Opt for maternity tops and dresses which make nursing easier and reduce pressure on sensitive areas. Nursing bras and pads are breastfeeding essentials that add convenience while offering pain relief for sore breasts.
Take Care of Baby
Your baby’s arrival brings plenty of joy, but caring for a newborn also requires preparation. Here’s how to ensure your baby’s health and happiness.
Keep Baby Clean
Bathing a newborn requires gentleness and the right tools. Use warm water and mild, fragrance-free products designed for sensitive skin. Start with sponge baths until their umbilical cord stump falls off, and then transition to gentle tub baths.
Diaper changes should be frequent to prevent irritation and rashes. Applying a barrier cream with every change can help protect their delicate skin. Stock up on essentials like soft wipes, hypoallergenic nappies, and gentle baby wash to make diapering and bathing stress-free.
Breastfeeding
Breastfeeding offers numerous benefits for your baby, but it can be challenging. Nursing bras and pads are essential for comfort and practicality. Investing in a quality nursing bra can make a big difference in your overall comfort during the postpartum phase.
The best maternity bra is one that combines comfort, support, and functionality. Look for a bra made from soft, breathable fabric with adjustable straps and easy-to-use nursing clips for quick feeding access. Seamless or wire-free designs are especially gentle on sensitive skin and help prevent discomfort. Many moms find bras with a bit of stretch helpful as your size can fluctuate during breastfeeding.
If breastfeeding proves difficult or isn’t an option, bottle-feeding is a perfectly healthy alternative. Invest in high-quality bottles, sterilizers, and formulas recommended by your pediatrician to meet your baby’s nutritional needs.
Keep Tabs on Baby’s Growth
Monitoring your baby’s growth helps ensure they’re thriving. Regularly measure their weight, height, and head circumference, and record key developmental milestones like smiling, cooing, or holding their head up. Scheduling routine check-ups with your pediatrician is essential for tracking progress and addressing any concerns.
Watch Over Baby’s Sleep
Safe sleep practices are critical for your baby’s health. Always place them on their back in a crib or bassinet with a firm mattress and no loose bedding, pillows, or toys. Room-sharing (not bed-sharing) is recommended for the first six months to reduce the risk of Sudden Infant Death Syndrome (SIDS).
Creating a bedtime routine, such as a warm bath, gentle lullabies, or storytime, can help your baby develop healthy sleep patterns over time.
Keep Baby Safe
Safety is an essential part of postpartum care. Invest in items like:
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A rear-facing car seat for travel
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Baby monitors to keep an eye on your little one
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Baby-proofing tools like outlet covers, cabinet locks, and corner protectors as your baby becomes mobile
Ensuring your home is a safe environment will give you peace of mind as your baby grows and explores.
Bond With Baby
Building a strong connection with your baby during this early stage lays the foundation for their emotional well-being. Try these bonding activities:
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Skin-to-skin contact: Hold your baby against your chest to soothe them and foster closeness.
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Gentle massages: Use baby-safe oil for a relaxing massage that helps with circulation and digestion.
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Interactive play: Connect with your baby through activities like humming tunes, chatting softly, or gazing into their eyes to spark their curiosity and foster early development.
Take Care of Your Family
Postpartum care extends beyond you and your baby. Incorporate your spouse and other children into this journey. Caring for family members helps build a supportive environment for both the mom and the baby. Assign simple tasks to older children and make time to connect with your partner to maintain a healthy family dynamic. Here are ways to create a harmonious family environment.
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Involve your partner. Share caregiving responsibilities and make time for each other to maintain a strong connection.
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Include older children. Assign simple tasks like fetching diapers or singing to the baby to make them feel included.
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Ask for help. Lean on family and friends for support with meals, chores, or babysitting to ease the load during this adjustment period.
Conclusion
The postpartum period is a unique time that requires patience, preparation, and care. As a new mom, you must focus on both self-care and baby care during this phase. Use a postpartum checklist to gather the necessary postpartum products and create a recovery-friendly environment for yourself and your baby. Whether through breastfeeding essentials, pain relief solutions, or support from family, every step taken brings you closer to fulfilling motherhood.