The first 30 days postpartum, often referred to as the fourth trimester, can be a difficult yet transformative time for new moms. Your body is just recovering from giving birth, hormones are fluctuating, and you’re adjusting to the demands of caring for a newborn. While this period can be overwhelming, adequate preparation and self-care strategies can help you get through this transition with more ease. In this post, we’ll share 10 essential tips to help new moms prepare for their postpartum recovery and successfully get through the first 30 days.
1. Educate Yourself About Postpartum Recovery
Knowledge is power when it comes to postpartum recovery. Before giving birth, educate yourself about the physical and emotional changes you may experience during the postpartum period to avoid surprises. Familiarize yourself with common postpartum symptoms, such as bleeding, soreness, and mood swings, so you know what to expect. Talking to other moms who have gone through the birth experience will help give you an idea of what might happen. Everyone’s experience is different so it’s important to keep an open mind. Once you know about all the different possibilities such as tearing, bleeding and the postpartum recovery process, it will be much easier to plan for a smoother recovery.
2. Prepare Your Postpartum Care Kit
Create a postpartum care kit filled with essential items to support your recovery. This may include items such as maxi pads, witch hazel pads, peri bottles, pain relief medications recommended by your healthcare provider, comfortable underwear, nursing bras, and nipple cream if you plan to breastfeed. My personal favorite is the Fridamom’s Postpartum Essential Kit. I used up the ice maxi pads and cooling pad liners really quickly that I ordered more right away! Your provider will likely give you plenty of postpartum recovery items so make sure to stock up on it while you’re there!
3. Ask for Support
Don’t hesitate to reach out for support from friends, family members, or a postpartum doula during the first 30 days. Having a support system in place can make a world of difference in your recovery. Consider asking loved ones to help with household chores, meal preparation, or caring for the baby so you can rest and focus on your recovery. A tip is to space out your support so that not everyone is visiting within the first few months. By the time the 3rd or 4th month comes by, you’ll likely have less visitors and that is when you’ll likely need more help so ask your friends and family to visit through a meal train or schedule them out by months.
4. Prioritize Self-Care
Self-care is essential during the postpartum period, but it can be challenging to prioritize when you’re caring for a newborn. However, taking time for yourself is crucial for your physical and emotional well-being. Set aside a few minutes each day to engage in activities that bring you joy and relaxation, whether it’s taking a warm bath, practicing gentle yoga, or simply enjoying a cup of tea. My personal favorite was taking sitz bath for 15 minutes a day. This was my only “me time” and was such a great way to wind down and relax for the day.
5. Rest as Much as Possible
Rest is important during the first 30 days postpartum, as your body needs time to heal from childbirth. Try to rest whenever your baby sleeps, even if it’s just for a short nap. Consider creating a comfortable resting area in your home with pillows and blankets where you can relax and bond with your baby. Ask your partner to take over watching your baby so you can rest as much as possible during the day and night.
6. Stay Hydrated and Nourished
Proper nutrition and hydration are crucial for supporting your postpartum recovery and energy levels. Aim to drink plenty of water throughout the day and eat nourishing meals and snacks rich in vitamins, minerals, and protein. Consider meal prepping or asking for help with meal preparation to ensure you have nutritious meals readily available. If you’re breastfeeding, your appetite will likely increase for the first few months as your body burns calories to produce enough milk supply for your baby so it’s important that you have a well stocked refrigerator of ready to go meals and microwavable food. Make sure to keep taking your postnatal vitamins so your body is getting adequate vitamins and minerals.
7. Listen to Your Body
Pay attention to your body’s cues and listen to what it needs during the postpartum period. If you’re feeling fatigued, give yourself permission to rest. If you’re experiencing pain or discomfort, don’t hesitate to reach out to your healthcare provider for guidance. Trust your instincts as a new mom and prioritize your well-being.
8. Practice Gentle Movement
While it’s essential to rest during the postpartum period, incorporating gentle movement into your daily routine can help promote circulation, reduce muscle tension, and improve mood. Consider gentle walks with your baby in a stroller or practicing postpartum-friendly yoga or stretching exercises at home. Always listen to your body and avoid pushing yourself too hard.
9. Connect with Other New Moms
Motherhood can be lonely and isolating. Connecting with other new moms can provide invaluable support and camaraderie during the postpartum period. Consider joining a new moms’ group, attending breastfeeding support meetings, or connecting with other moms online through social media or parenting forums. Sharing experiences and tips with other moms can help normalize the challenges of the postpartum period and provide encouragement during your journey.
10. Be Gentle and Kind with Yourself
Finally, remember to be gentle with yourself during the first 30 days postpartum. Adjusting to life with a newborn can be overwhelming, and it’s okay to feel a range of emotions, including joy, exhaustion, and uncertainty. Give yourself grace and compassion as you navigate this transformative time, and remember that you’re doing the best you can for yourself and your baby.
The first 30 days postpartum are a time of immense change and adjustment for new moms. By prioritizing self-care, seeking support, and listening to your body’s needs, you can navigate this period with confidence and grace. Remember that every new mom’s postpartum journey is unique, so trust your instincts and prioritize your well-being as you embark on this incredible new chapter of motherhood.
