How to Stay Healthy Postpartum

The first few months following childbirth are a rollercoaster for all mothers.  For nine months you’ve been preparing for the arrival of this amazing little creature, and now the wait is over and a new adventure begins.  It can be easy to get lost in anxiety and the busyness of having a new baby.  During these months, health is the most important factor to consider, both yours and the baby’s, and staying healthy postpartum should be part of all your plans and routines.

Here are the three major factors that can help you create a healthy postpartum

Baby Health 

Often the easiest to maintain–because new mothers are obsessed with their baby’s health and wellness–your baby’s health is important. Here’s how to make that happen:

• Make sure they are eating or drinking enough milk and gaining weight.

• Get them on a sleep schedule

• Be mindful of their vaccine schedule 

• Breastfeed! Breastfeeding is best and healthiest for new babies, and good for mom’s health too (but more on that later!)

These are all part of the plans and routines of the first few months of your baby’s life. Get through this hurdle, and you’re well on your way to a happy healthy baby!

Mom’s Physical Health

Though new mothers are obsessed with their baby’s health, they need to be just as obsessed with their own health as well.  After giving birth, mothers need time to recover, considering the following:

• Healing the physical wound

Pain–by way of cramping of the uterus–will often come in the days following delivery.  This can be very uncomfortable for mothers as the uterus shrinks back to its pre-pregnancy size.  The perineum (the area between the rectum and vagina) can also be very painful since this area often rips (or is cut by the doctor) during a normal childbirth. Icing the perineum can help reduce the discomfort you might feel. Doing kegels will also help strengthen the area.  

For mothers that underwent a caesarean delivery, pain and recovery can be different from woman to woman.  Discussing the healing process with your doctor is the most ideal method to ensure your healing.  It is important to be proactive about it, if you’ve had a caesarean, as your body does need the special care after the delivery.

What is important is to be aware of what to expect from a health postpartum.  You will likely bleed for two to four weeks (very common for natural and normal deliveries) as your body eliminates blood and tissue.  If this discharge becomes smelly, it is important to talk to your doctor right away.

• Staying healthy

It is important to keep the tenets of health during this time.  These practices will always help:

• Light exercises (those given the go ahead by your OB GYN) 

• Eating vegetables and fruit

• Getting as much sleep as you can 

• Breastfeeding is also an important way to stay healthy for mothers.  Studies have shown that breastfeeding mothers reduce their rates of possibly getting ovarian cancer, and it is also a great way to lose weight because of the number of calories burned with every feed.  Finally, it promotes psychological and mental health for both mother and baby.

All these should be part of your priorities and routines for a healthy postpartum.

Mom’s Mental Health
Not everything is like it is in the movies–in fact, most things aren’t!  Having a baby is overwhelming, and that is okay.  You’re recovering, the baby is learning how to breastfeed, you’re lacking sleep… It’s a lot to think about and take in, PLUS you are bombarded by these overwhelming feelings.  All of this is normal.  You will be feeling weepy and sad for about two weeks following your delivery.  If you are still feeling down longer than that, talk to your OB GYN.  It may mean you need to talk to someone, and your doctor is often equipped to point you in the right direction.