When you enter those early days postpartum, life can feel like a whirlwind. Taking care of a new baby, trying to heal from birth and breastfeeding, and trying to continue life as normal can feel so overwhelming.
We sometimes forget that our body needs to be nourished, loved, and cared for a little extra in those early days. Let’s dive into a few simple ways to give yourself a little extra love in those first weeks postpartum.
First,
Nutrition. It can feel impossible to get proper nutrition when you are so focused on meeting all the needs of your new baby. A great way to make sure you have adequate nutrition in the first weeks postpartum are:
- Prepare freezer meals before the baby comes. Try freezing your meals in long flat containers or gallon baggies. This will allow you to freeze your food flat and give you more freezer space!
- Ask a close friend to set up a meal train. This is a great way to utilize your “village”! When someone asks how they can help you with meals postpartum, ask for them to set up a meal train. This will allow others to be a blessing to you while still giving you your space. Nothing is as comforting as a home cooked meal, especially when you don’t have to cook it!
- When someone asks what other gifts you need for the baby, ask for gift cards to restaurants in your area. Some people wait till the last second to get you a baby gift and they don’t know what to give. Just be frank, ask for a gift card to restaurant in your area or a grubhub gift card. That way, you can order lunch or dinner whenever you need! This will also allow you to easily fulfill any cravings you have that day, without feeling like you’re putting anybody out!
No matter how you get your food, make sure it’s nutrient dense. A few great things to look out for are: foods that are high in lean protein, nutrient-dense whole grains, steamed or fresh vegetables, fruits, and calcium rich dairy products.
(A note about weight gain) During those last few weeks of pregnancy, your body puts on a little extra weight as it builds stores for your recovery and for breastfeeding. As you adequately feed your body the nutrients that it needs, it will begin to naturally shed those extra pounds. Also, eating a healthy, balanced diet will allow you to be active and best equipped to care for your baby.
Most new mothers want to lose their pregnancy weight as quickly as possible. Now is not the time for extreme dieting and rapid weight loss! Depleting your body of much-needed nutrients will negatively affect your breastmilk supply and your body as it tries to recover. Taking several months to just focus on adequate nutrition will set you up to lose weight easier later on. You may also find that you will possibly drop some weight without even trying.
Second,
Rest. Resting with a newborn is easier said than done. Newborns typically wake every 2 to 3 hours to be fed, changed, and comforted. It’s especially easy as a first time parent to become overwhelmed by all the changes a new baby can bring. You will probably not sleep through the night for several months still, but there are other ways you can get some rest.
- Before the baby comes, sit down with your partner and lay out a list of responsibilities for them to take care of after the baby is born. You may feel like you are the only one who can properly do those chores, but giving up some responsibilities can not only help your body rest and heal, but it can also allow you to have the space you need to ease yourself into your new role as a new parent.
- Keep your baby near you for naps and feeds during the night. Having a nursery is fun and exciting! But it may not serve you like you think it will those first few months. Having baby in a bassinet near you at all times will simplify things, save you some steps, and save you some time.
- Consider asking friends and family to give you at least a week before visiting. It’s exciting for everyone to meet the new baby, but that first week is especially important for you to rest and relax as much as possible. Don’t feel like you need to entertain guests, feel free to take that first week to just take it easy and take care of your baby.
- How many times have we heard the phrase “Sleep when the baby sleeps”? This is not always possible but, for that first week at least, try and nap when the baby naps during the day. You may only get a few minutes of rest in, but those minutes will add up quickly. Resting during the day can help you not be so exhausted when the baby wakes up several times in the night.
- Get outside! There is something so healing about the sunshine and fresh air! You don’t have to plan a whole outing, some women simply enjoy short walks while others want to just sit in the sunshine for a few minutes. No matter what you prefer to do, being outdoors is important, especially when trying to heal your body. Sunshine is so relaxing and healing, even 10 minutes does your body a lot of good. If you are not able to get outside because of the cold, I recommend taking vitamin D supplements and opening your windows to get a little bit of extra light! This can mimic the same affects that you would get from sitting out in the sun. Nothing is as good as fresh air, but do what you can with what you have, and be slow and gentle with yourself.
Third,
Accept the feelings you’re feeling. Postpartum is often an incredibly emotional time. It is completely normal to feel anxious, tired, overwhelmed, depleted, and scared all while feeling so much love for your baby, your other children, and your partner. No feelings or emotions makes you a bad mother. Every transition in life comes with its ups and downs, and postpartum is definitely one of those times!
Be gentle with yourself, every day may be different. Ask your partner or a friend to sit and listen while you try to articulate the feelings that you’re having. Sometimes, all you need is a listening ear to help you process your emotions and experiences. Being real with someone you trust can also benefit you if you are experiencing a postpartum mood disorder and you don’t realize it. It’s important to get treatment if you have postpartum depression, anxiety, or any other mood disorder. Keeping your feelings bottled up inside doesn’t help resolve any of those issues. (If you or someone you trust thinks you’re experiencing any type of mood disorder, contact your medical provider immediately. Catching these things early can lead to quicker healing)
Fourth,
If you plan to exclusively breastfeed, make breastfeeding a priority. It’s statistically proven that women who have a smooth breastfeeding journey also have a smoother postpartum journey. Breastfeeding is not easy, it’s hard work! You and your baby are both learning something new (unless you are a second, third, etc. time mama. In which case you may have an idea of what to do, but your baby is still a newbie.)
Be patient with yourself and your baby as you both take on this new skill. Make sure you have whatever items you may need (a haakaa, extra pillows, breast pads, breast pump, nipple cream, silverettes, snacks, etc). Make sure you also have some type of lactation support available in case you need it. Call your local WIC office, your doctors office, Birthing Center, or ask your doula about lactation support. Some women are not able to afford a lactation consultant, each of these resources may have someone who can meet with you for cheap or free. If it’s available to you, I’d highly recommend having a lactation consultant available to communicate with. They can make your breastfeeding journey so much easier!
Finally,
Accept help. Consider hiring a postpartum doula to fill in the gaps while you relaxing and bond with your baby. They may also be qualified to helpmyou as you begin your breastfeeding journey.
Also, don’t hesitate to accept help from family or friends during this time. Many women are not able to rest and heal when constantly doing the dishes, occupying other children, doing laundry, or cleaning the house. Some women may not have a partner available to do these things for them, and it can become overwhelming.
When someone offers to help you, don’t be shy! Ask them to do your dishes, run a load of laundry, or spend 30 minutes sitting with your other children so you can relax. If you need a break from your newborn, ask them to come and hold the baby while you take a nap or take a long shower. If someone is offering to help, let them! Your body needs to heal, allowing others to help you enables you to get some much needed rest, and a few moments of relaxation. You will never regret taking the time to rest, heal, and bond with your newborn.
Giving birth changes your family unit, your routine, and rocks your world, but you’ll eventually adjust. Be patient with yourself, be kind to yourself, and allow yourself to get the rest that you need. Don’t hesitate to talk to your doctor or Midwife about any concerns that you have. Whether it’s something you think you’re doing wrong with your baby, a concern you have about your body, or something related to postpartum depression, your medical provider is there to work for YOU. It’s their job and their privilege to answer your questions as well as assuage your fears.
Congratulations on the birth of your baby and the beginning of your postpartum journey! You’re doing great 🙂
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