Postpartum Power Up: Essential Tips For Healing And Recovery

A healthy baby needs a healthy mother! Even then, nearly 80% of mothers experience some sort of postpartum pain, and about one-third suffer from urinary incontinence.

What you need to know

Prioritizing rest and relaxation
Nourishing your body for healing
Soothing physical discomfort
Movement for recovery
Emotional well-being after birth
Prioritizing self-care

Prioritizing rest and relaxation

People are obviously concerned about the well-being of a newborn, but they often forget about the care and well-being of the mother. Pregnancy and childbirth are difficult and painful, and postpartum recovery for the mother is therefore essential. A restful postpartum recovery is beneficial for both the mother’s and child’s health.

Why sleep is crucial for postpartum recovery

Good sleep is the key to successful postpartum recovery. The process of recovering from childbirth rests largely on how much rest you give your body. And there is no better way of resting for recovery than sleep.

Strategies for getting enough rest despite a newborn

Maintaining a sleep cycle and getting adequate rest may be difficult when you have a newborn who depends entirely on you. But you have to work your way around it. Sleep when your child is asleep to make the most of the situation. Ask your spouse to take turns looking after the kid, so you receive adequate rest.

Nourishing your body for healing

Childbirth alone takes a toll on the body, preceded by months of pregnancy that has its own physiological effect. Nourishment is fundamental to postpartum recovery, especially when you are breastfeeding. Your body nourishes a fetus for months, and after childbirth, its energy is depleted. Healthy, nutritious foods are essential to help you recover. You cannot take your postpartum nutrition lightly.

Sample postpartum meal ideas

Your meals must have carbs, proteins, fats and fibers. You must also eat foods that give you choline, iodine and omega-3 fatty acids. Some meal options for postpartum recovery include oatmeal with milk, fruits, fish, eggs, vegetables like broccoli and bell pepper, yogurt and dry fruits.

Soothing physical discomfort

Childbirth is a painful experience, and it can continue postpartum. Since taking care of your newborn becomes difficult with physical discomfort, there are certain measures that you can take for relief.

Massage your uterus after childbirth.
Cool your perineum with ice during the first 24 hours to reduce pain and swelling.
Gently clean your stitches with warm water after bowel movements.
Take sitz baths with the help of a nurse.
Consult a physical therapist for lasting pain in joints or the vaginal area.
Rely on doctor-prescribed pain medications.

Essential postpartum supplies

Postpartum recovery can be simplified by having certain supplies at hand.

Postpartum care kit
Disposable postpartum underwear
Nursing bra
Ice packs
Maxi pads
Breast pads
Peri rinse bottle
Perineal spray

Movement for recovery

Gentle movements and exercises can speed up postpartum recovery. It also has a positive effect on your mental health. Some basic ways of staying active postpartum are:

Walking
Pelvic floor tilts and contractions
Diaphragmatic breathing
Low-intensity jogging
Yoga

Start slow and increase your activity level gradually.

Emotional well-being after birth

The changes that the body undergoes during pregnancy and due to childbirth can make a mother feel overwhelmed. She can get anxious, sad or even depressed and have a feeling of inadequacy due to poor mental health and physical fatigue. Therefore, it’s crucial that a mother receives enough support postpartum and the right physical care to keep her emotional well-being intact.

Prioritizing self-care

The excitement of a newborn shouldn’t affect the mother’s well-being. This is detrimental to both the mother and child. Mothers must be supported and kept happy and healthy for postpartum recovery. They must get nutritious food, plenty of fluids, and adequate sleep.

While postpartum depression can affect your mental and physical state, the effects of postpartum can be managed effectively with counseling and medications.

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