Taking care of a newborn is a huge responsibility and can feel overwhelming at times. This can be especially true in the postpartum period when your body is still recovering from giving birth and taking care of a newborn is a full-time job. Postpartum care is essential for both physical and mental health, and it’s important to understand what you need to do to take care of yourself and your baby. This guide is designed to provide you with the information you need to know about postpartum care, from nutrition and exercise to mental health and self-care. With this knowledge in hand, you can confidently navigate the postpartum period and support your own health and well-being.
What is postpartum care?
Postpartum care is a period that can extend for up to a year after giving birth. It is an important time for any new mother to focus on physical and mental wellness. This can include regular check-ups with your healthcare provider, taking your prescribed medications, adequate rest and sleep, nutritious food, and self-care practices. This period of time is also when you’ll be seeing your provider for postpartum care, which includes a physical check-up and any recommended testing, as well as a discussion of your diet and exercise routine, mental health, and self-care practices.
Physical health after birth
When you’re pregnant, your healthcare provider will likely monitor your blood pressure, take urine tests and urine samples, check your blood glucose level, and do other tests to make sure both you and your baby stay healthy as the pregnancy progresses. Once your baby is born, you’ll need to begin to focus on your own health again, including these same tests, but with a few key differences. Blood glucose level – If you have diabetes, the American Congress of Obstetricians and Gynecologists recommends that you continue to test your blood glucose levels after your baby is born. A healthy diet and exercise routine can help you keep your blood glucose levels under control. Urinary tract infections – Urinary tract infections (UTIs) can occur after giving birth and are more common in women who have had a C-section. Your healthcare provider may ask you to pee in a cup to test for UTIs a few weeks after giving birth. You can reduce your risk of UTIs by drinking plenty of water, exercising, and eating a healthy diet.
Nutrition and exercise postpartum
There are a few key things to keep in mind when it comes to postpartum nutrition and exercise. You’re recovering from childbirth – Your body is still recovering from childbirth, which means you’ll need to focus on eating a healthy, balanced diet and drinking plenty of water. Carbohydrates can help you restore your energy after childbirth, while protein is essential for cell development and tissue repair. You may experience some changes in your body – You may experience changes in your body after childbirth, including changes in your breasts, mood, and energy levels. This can be especially true if you’re breastfeeding, which can be a physically and emotionally demanding process. You may also experience abdominal pain and swelling. Working with a lactation consultant can help you manage to breastfeed. You may have to make changes to your routine – If you had a C-section, you may need to modify your exercise routine. Your healthcare provider can help you decide what, if any, exercises you can do. You may also have to adjust your diet if you’re breastfeeding.
Postpartum mental health
After childbirth, you may experience a wide range of emotions, including anxiety, sadness, and frustration. You may also experience mood disorders like postpartum depression. Postpartum depression occurs in about 1 in 9 women after giving birth, according to the Centers for Disease Control and Prevention (CDC). In addition to adjusting to life with a newborn and recovering from childbirth, there are other factors that may increase your risk of postpartum depression, including previous mental health issues, a previous pregnancy that ended in a miscarriage or stillbirth, or a family history of mental health issues. If you’re breastfeeding, you may also be at a higher risk of postpartum depression. If you’re concerned that you might be experiencing postpartum depression, your healthcare provider can refer you to a mental health professional.
Postpartum self-care
Taking care of yourself is essential during this time. The best way to do this is to prioritize self-care practices like getting enough sleep, eating a healthy diet, and engaging in relaxation activities like meditation, yoga, or going for a walk. During the postpartum period, you may need to make some adjustments to your self-care routine. For example, you may need more time to rest, or you may have to make changes to accommodate breastfeeding. Make time for things that bring you joy – This can include hobbies, activities, or relationships that bring you joy. Ask for help – You may need to ask for help from friends and family members in order to take care of yourself. Stay hydrated – Drinking enough water is important for digestion, metabolism, and staying hydrated during the postpartum period. Rest when you need to – New mothers experience exhaustion, especially in the early weeks, so rest when you need to.
Common postpartum issues and how to address them
Many new mothers experience some form of postpartum issue, though they may not all be related to mental health. It’s important to be aware of common postpartum issues and signs of complications and what to do if they arise. Fever – If you have a fever after giving birth, it could be the result of an infection, like a UTI, or it could be a sign of a more serious health issue. If you have a fever, call your healthcare provider and let them know what you’ve been doing. Nausea and vomiting – Postpartum nausea and vomiting is a common issue that can start as early as the first week after giving birth. If you’re experiencing nausea or vomiting, eat small, frequent meals and eat foods that are high in protein and low in fat. Delayed healing – Your uterus may not close as quickly as you expect, meaning you may experience some postpartum bleeding. You may also experience a small amount of blood clots in your urine or stool. If you’re concerned about delayed healing, talk to your healthcare provider.
Support networks for postpartum mothers
It can be helpful to seek out support networks and meet other new mothers during the postpartum period. You may want to join a breastfeeding support group, go to a postpartum yoga class, or attend a postpartum support group. You can also connect with other postpartum mothers on social media with hashtags like #postpartum and #postpartummonth. If you’re a new mother, it can also be helpful to reach out to other new mothers who have been through what you’re experiencing now. You can do this by joining online postpartum support groups or making friends with other new mothers in your area.
Postpartum follow-up care and tips for healthy living
After giving birth, your healthcare provider will provide you with a postpartum check-up, which usually covers a physical exam and can include a variety of tests, like checking your hormone levels, confirming your baby’s health, and testing for sexually transmitted infections. During this exam, you can also discuss issues related to diet and exercise, mental health, and self-care. It’s also a good time to ask your healthcare provider any questions you have about postpartum care. The American Congress of Obstetricians and Gynecologists recommends that new mothers have a postpartum check-up within the first 10 days after giving birth. You should continue to see your healthcare provider every few months after this as well.
Pregnancy Shopping, Maternity Dresses @fabhooks
Conclusion
Taking care of yourself is essential in the postpartum period. It’s important to eat a healthy, balanced diet, drink plenty of water, get enough sleep, and engage in relaxation activities like yoga or meditation. It can also be helpful to join support networks or make friends with other new mothers. Postpartum care can feel overwhelming, but it’s important to stay focused on your own health and well-being. With the proper support and guidance, you can successfully navigate this period and support your own health and well-being.