How long does the postpartum period last?

It typically lasts about six weeks.

Is it normal to feel pain while breastfeeding?

It’s common to experience some discomfort while breastfeeding, but it should not be painful.

Nurturing the New You in Your Postpartum Journey

Bringing a new baby into the world is life-changing, and so is the journey afterwards. Right now, your days are full of feeds, diaper changes, and sleepless nights. It can feel like there’s hardly any time for you. But your postpartum journey is also about caring for yourself.

1. Rest

Your body has just achieved something incredible, and it needs time to recover. Rest is one of the most important parts of postpartum healing, yet it can feel almost impossible with a newborn’s unpredictable routine. Babies wake every few hours for feeding, changing, or simply needing comfort, and that can leave you drained.

These are some simple ways to make rest a priority:

Nap when your baby naps: Even a 20-minute snooze can recharge you. Resist the urge to do chores during these moments.
Keep your baby’s bed close: Having your baby nearby at night makes feedings easier and saves you energy.
Limit visitors: It’s wonderful to share your happiness, but you don’t need to host or entertain. It’s okay to excuse yourself for a nap or time with your baby.

2. Nutrition

Your body needs the right fuel to recover after pregnancy and birth. These are some simple ways to nourish yourself:

Eat a variety of foods: Include whole grains like brown rice, vegetables, fruits, lean proteins, and low-fat dairy for calcium.
Stay hydrated: Breastfeeding can leave you extra thirsty. Keep a glass of water or milk nearby, especially during feedings.
Choose healthy snacks: Nuts, yoghurt, or fresh fruit are great for quick energy boosts when you’re too busy for a full meal.
Focus on fibre: Whole grains, fruits, and vegetables can help ease constipation, which is very common after giving birth.
Incorporate healthy fats: Omega-3-rich foods like nuts or fish support your energy and your baby’s brain development.

3. Physical Recovery

Your body needs gentle care and attention after giving birth, as the postpartum period brings many physical changes.

Lochia: After giving birth, you’ll have vaginal discharge called lochia. It’s made up of blood, mucus, and uterine tissue. At first, it’s heavy and red, then it gradually changes to pink, brown, and finally a yellowish-white over about six weeks. Use maternity pads to stay comfortable and reduce the risk of infection.
Afterpains: These are contractions that help your uterus shrink back to its pre-pregnancy size. They can feel like period cramps and are often stronger during breastfeeding because of the hormone oxytocin.
Vaginal birth: If you’re sore from tears, stitches, or an episiotomy, a peri-bottle with warm water can make cleaning after the toilet easier. Sitz baths (sitting in warm water) a few times a day can also bring relief.
C-section recovery: Keep your incision clean and dry by gently washing with mild soap and water. Watch for warning signs like redness, pus, or fever, which could mean infection.

4. Emotional Well-being

Your emotions go through a lot, too, during the postpartum period. Here’s how to care for your mental health:

Baby blues: Around 80 per cent of new parents experience mood swings, crying spells, or anxiety in the first two weeks after birth. This is very common and usually fades on its own.
Postpartum depression or anxiety: If sadness, hopelessness, or panic last longer than two weeks, or if they affect your ability to care for yourself or your baby, it may be postpartum depression (PPD) or anxiety. This is a medical condition, not a weakness. Reaching out to your doctor or a mental health professional is the best step toward feeling better.

5. Gentle Movement

Gentle movement can really help your recovery and lift your mood:

Start with walking: Take short, slow walks a few days after a vaginal birth. Increase the distance only when you feel ready.
Try Kegel exercises: These simple exercises strengthen your pelvic floor and support healing.
Explore gentle yoga or Pilates: These improve flexibility and core strength.
Listen to your body: Don’t push yourself. Wait until your 6-week checkup before any intense workouts, especially after a C-section.

6. Accepting Support

Parenthood is not something you have to do alone. Accepting help can make a huge difference in your recovery and well-being.

Delegate tasks: Let family or friends handle meals, cleaning, or shopping so you can focus on yourself and your baby.
Involve your partner: Share night feeds, nappies, or let them manage visitors so you get time to rest..
Join a parents’ group: Connecting with other new parents gives you emotional support and a safe space to share.
Be clear about needs: Communicate openly about what kind of help you want to avoid confusion.

The postpartum period is a time of adjustment, and it’s completely normal to feel imperfect at times. You’re caring for a newborn while your own body heals, and that’s a huge task!
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.

FAQs on Nurturing the New You in Your Postpartum Journey

How long does the postpartum period last?
It typically lasts about six weeks.
Is it normal to feel pain while breastfeeding?
It’s common to experience some discomfort while breastfeeding, but it should not be painful.