Welcoming your baby into the world is nothing short of life-changing. It’s profound, beautiful, and extremely challenging—both physically and emotionally. But despite the euphoria of childbirth, many new moms find themselves navigating the overlooked terrain of postpartum recovery. However, just as a newborn needs attention and nurturing, a mother (or mother-to-be) does too! Without further ado, below are postpartum essentials for recovery. We’re exploring holistic practices and simple tips to ensure a gentle transition into motherhood. From soothing remedies to self-care rituals, these tools are meant to empower you to embrace the postpartum experience with grace and resilience. Let’s get started.
postpartum recovery tips
This goes without saying, but nutrition and lifestyle play pivotal roles in postpartum recovery. They’re key for nurturing your well-being during this sacred time.
nutrition
First and foremost, a balanced and nutritious diet is crucial for replenishing the body’s depleted reserves. Emphasizing whole, nutrient-dense foods (produce, lean proteins, healthy fats, and complex carbs) can provide essential vitamins and minerals necessary for healing and lactation. Incorporating foods rich in iron, specifically, helps combat fatigue and promote energy levels.
hydration
Hydration is equally vital for postpartum recovery, as breastfeeding and hormonal changes increase fluid needs. Drinking plenty of electrolyte-rich water, herbal teas, and bone broth supports optimal hydration levels, supports milk production, and aids in flushing out toxins from the body.
self-care
In addition to nourishing foods, prioritizing rest and self-care is essential for a swift and smooth postpartum recovery. Adequate sleep is fundamental for the body to repair and regenerate tissues, support hormonal balance, and enhance mood stability. While sleep is fragmented in the early postpartum period, incorporating restful activities (meditation, gentle yoga, etc.) makes a difference!
postpartum physical activity
Furthermore, engaging in gentle movement and physical activity—tailored to individual comfort levels—can aid in restoring strength and flexibility. Activities such as walking, pelvic floor exercises, and postnatal yoga can help strengthen the core muscles, improve circulation, and alleviate tension in the body. It’s essential to listen to the body’s cues and gradually increase activity levels as energy levels permit. Avoid strenuous exercise until cleared by your healthcare provider.
sitz baths
Furthermore, there are a few at-home remedies you can implement for healing. First, sitz baths. Sitz baths encourage circulation, which is two-pronged: it can help reduce swelling and speed healing after birth. They also soothe postpartum discomfort (stitches, perineal bruising, bleeding, etc.).
How to use a sitz bath
Steep herbs using approximately 2+ tablespoons per sitz bath (large batches can be made, heating the herbal mixture before each bath). Strain out the herbs before using the mixture. Soak in warm water for up to 20 minutes, 2-3 times a day. Use your bathtub for this! Fill your bathtub with 3 inches of water—just ensure the tub is very clean (to reduce the risk of infection).
Herbal sitz bath
These herbs are known for their healing properties and ability to soothe. Any combination can be used: calendula, lavender, red raspberry leaf, yarrow, and comfrey. Oatmeal is also an option to ease itching from stitches.
Epsom salt sitz bath
As an alternative to herbs, epsom salt can help reduce swelling and encourage healing. If using a sitz bath, add enough warm water so that you can soak the area without overflowing the basin. Add 2 cups of epsom salt to the warm water. If you’re using a sitz bath, aim for 1/2 cup. Soak for 10-20 minutes.
witch hazel
Next, witch hazel. Witch hazel is extremely soothing. It can reduce inflammation with its astringent properties. It’s an antiseptic and helps fight bacteria to reduce the risk of infection. It’s key for postpartum essentials! Witch hazel can also help stop minor bleeding and provide relief for hemorrhoids.
How to use witch hazel
Soak circular cotton pads in witch hazel or apply directly using a small spray bottle. Witch hazel can also be added to a peri bottle or padsicle (described below). A peri bottle is a must for vaginal births. It’s filled with warm water and is used to rinse after urinating. Using toilet paper can be very irritating in the early days—especially if there are stitches. It can also be used to cleanse and rinse wounds.
Padsicles
Padsicles are postpartum maturity pads that have been saturated with a healing solution. They’re well-known as postpartum essentials. They provide pain relief, reduce inflammation, and soothe swollen tissue. Padsicles can also ease discomfort from hemorrhoids.
components of a postpartum padsicle
- Postpartum maxi pads (natural, chlorine-free, unscented)
- Witch hazel (alcohol-free)
- Aloe gel (free of artificial dyes and preservatives)
- Healing herbs, any of the herbs used in a sitz bath
- Lavender essential oil
- Spray bottle
- Large freezer baggie
How to make a postpartum Padsicle
Solution: 4-parts witch hazel + 1-part aloe vera gel + a few drops of lavender essential oil. Open the pad without removing the protective wrapping that the pads come in. Use the spray bottle to spray a thin, even layer of solution on the pad. The pad should be saturated, but not soaked.
If adding herbs: Steep the herbs in filtered hot water for 15-30 minutes. Strain the herbs out and let cool before pouring into a spray bottle, then spray an additional thin, even layer on the pads. Fold the pads back up tightly in their protective wrapping. Place them in a freezer bag (several pads can go in the same large bag) and store in the freezer.
How to use: Change the padsicle every four hours, or as often as needed. It may need to be changed more often. Use up to four padsicles per day.
If the padsicle is a bit too cold when taken out of the freezer, let it sit on the counter for a few minutes to soften a bit.
Breastfeeding pillow
If you have stitches (or if sitting causes perineal discomfort), a breastfeeding pillow is great. When using a breastfeeding pillow, be sure to use an absorbent bed pad. This will prevent staining—if leaking occurs!
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
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