Postpartum Recovery Resources
Congratulations on your new bundle of joy! You’ve conquered pregnancy, labor and delivery, now it's time for some rest. Most parents spend a fair amount of time preparing for labor and birth but often forget about postpartum preparation. It’s equally just as important!! “Postpartum” means the time after childbirth. And depending on whether you delivered via vaginal birth or cesarean, it may take some time for you to feel like your usual self again. This is completely normal! Take it easy and slowly, don’t push yourself. Postpartum self care should look a lot like you doing a lot of “nothing”.
Know the difference between “help” and “company”. Helping can look like someone bringing over food, dealing with household tasks (grocery shopping or laundry for example), walking the dog, etc. When people ask/offer to help, let them know HOW! Make a list of ways (chores/tasks) your guests and the surrounding village can help out with. If you have a partner or arranged support (parent, aunt, sister, etc.) it's a good idea to create a list of their responsibilities to ensure that everyday tasks are taken care of while you recover and care for your newborn.
Setting up rules around your "laying in" period will help your friends, family, and other potential visitors (should you have/want them) have a clear picture of your boundaries! It will also help you avoid having to have uncomfortable or stressful conversations and interactions in the weeks following your baby's arrival. Here are some useful guidelines to help you set healthy boundaries around your laying in period!
-Who (if anyone ) is welcome to visit? (be honest! It's absolutely reasonable not to want everyone in your space following the birth of your baby!)
-How long would you like visits to be? (30 minutes or less is a valid answer!)
How do you plan on letting people know about these boundaries? Email? Phone calls? Text Messages? A Facebook Post perhaps? Take some time to jot down what you want to say.
Nourishing Your Postpartum Body -
Let's talk about postpartum nourishment! Deeply nourishing food is one of the most important parts of postpartum recovery. Nutrient dense foods not only promote healing after birth, they can also provide energy after long nights, support the production of breastmilk, and help rebalance those hormones. Think warm, soft, easily digestible, nutrient dense foods!
Bone Broth- nutrient dense, rich source of collagen to support tissue repair, high in anti-inflammatory properties, and keeps well in the freezer.
Sardines- rich in nutrients like DHA, calcium, and vitamin D3, quick and easy to eat.
Nut Butter- high in monounsaturated fats, can help stabilize blood sugar and energy, and no cooking required!
Winter squash and root veggies- comforting foods and nourishing, easy to roast or steam in large batches.
Resting Your Postpartum Body -
Getting the proper amount of rest after having a baby is incredibly crucial to your healing process as well. Getting 6 or less hours of sleep is damaging. We recommend getting 8-12 hours of sleep per day, the first 6 weeks, for optimal healing. Again, it’s not a luxury. It’s a necessity. Making a plan to recover, rest, have relaxation, and self-care is important. Your body needs 7 different types of rest.
Physical rest- think sleeping but also restorative practice like yoga or stretching
Mental restl- think scheduling a walk everyday to give your brain a chance to unwind and slowdown
Sensory rest- think turning down the lights and putting away electronics
Emotional rest- think scheduling alone time each day to recharge
Social rest- scheduling time with people who don't drain your energy
Spiritual rest- finding a way to connect with what's meaningful to you
Creative rest- finding a way to enjoy things you find beautiful
Postpartum doulas in the home in the first weeks can help you honor this period of rest so you can bond with your baby. For some new parents, bonding with your baby happens right away. For others, the bonding process takes some time. Bonding happens in many ways, and often, as you care for your new baby, you may find that your attachment grows. Touch becomes an early language as babies respond to skin-to-skin contact. It's soothing for both you and your baby while promoting your baby's healthy growth and development. Eye-to-eye contact provides meaningful communication at close range. Babies can follow moving objects with their eyes. Your baby tries early on to imitate your facial expressions and gestures. Babies prefer human voices and enjoy vocalizing in their first efforts at communication. Babies often enjoy just listening to your conversations, as well as your descriptions of their activities and environments.
Here are some things you can do to help the process along:
-respond to your baby’s cries
-talk and sing to baby
-make eye contact with baby
-wear your baby in a carrier or sling
-nurse or bottle feed baby
-go skin to skin with your baby
-give your baby a massage
-cuddle and kiss you baby
It’s so important to remember what your body just did! You spent 9 months growing a baby! YOU did that! That being said, you need to be realistic with the time it will take to come back from those 9 months. Don't be scared to ask for help and to set boundaries for what's best for your family during this season.