Here is a basic guide to what postnatal care should look like.
Physical Recovery
The postpartum period requires you to focus on a lot of rest to navigate through your fatigue and ensure optimal recovery. As a new mother, you should take short naps whenever possible, especially when your baby sleeps. The postpartum period also comes with a lot of changes that may require an adjustment period of their own, such as- A process called involution, which leads the uterus to gradually reach its pre-pregnancy size and state
- Postpartum bleeding or lochia is a normal part of recovery and can last for several weeks
- Vaginal deliveries involve a lot more healing in the perineal area, including keeping the area clean using warm water and applying cold packs to soothe the area
- C-section recovery involves making sure you do not lift any heavy objects and monitoring the incision site regularly
Emotional and Mental Recovery
The postpartum period comes with emotional changes as well, due to a change in lifestyle and hormonal changes.- Baby blues, characterised by sudden changes in moods and irritability, resolve on their own within two weeks
- Postpartum depression on the other hand is a more severe form of it and includes prolonged, intense sadness, feelings of hopelessness and trouble bonding with the baby. It does not resolve on its own and requires professional intervention. If symptoms persist and get stronger, it is essential to get help.
- Practice mindfulness and go for activities like yoga
- Delegate tasks and ask for help whenever it gets too much for you
Nutritional Recovery
Prenatal nutrition is given more importance, but that does not mean you can neglect your nutritional needs in the postnatal period.- Tissue repair is crucial at this stage, which is why you should consume lean proteins like chicken, lentils and eggs
- You will need to keep your energy levels up, so stock up on whole grains like oats
- Eat lots of fruits and vegetables to get sufficient vitamins and antioxidants
- Include foods rich in calcium like milk and yoghurt. This is particularly important for breastfeeding mothers.
- Drink at least 8-10 glasses of water, as hydration can help ease fatigue
Exercise:
You should gradually start to incorporate exercise into your routine. Go slow during this time.
- Light physical activity will help strengthen your muscles, improve your mood and boost energy levels
- Exercise is especially important if you are suffering from postpartum depression and anxiety
Sleep and Fatigue Recovery
Sleep deprivation and fatigue are common challenges faced by new mothers. Taking care of a newborn at all times of the day can be extremely difficult and tiring. Here are some tips new mothers can utilise to get more rest.- Try to sleep when the baby sleeps
- Ask for help, especially with night-time feedings
- Establish a bedtime routine for yourself and your baby
- Make sure you convey your feelings to your family members and partner to help you manage your responsibilities and get more sleep
A strong support system is a must, especially when you are navigating through a new and challenging journey like parenthood. Having a good support system of friends and family members can help you emotionally and help with chores like cooking and cleaning. Moreover, your support system can babysit at times when you need a break.
You could also join mom and baby groups to connect with new parents who are going through the same things as you. This can help you feel less alone and overwhelmed.
Postnatal Medical Appointments
Do not neglect your medical appointments now that you have given birth. Postnatal appointments are as important as prenatal medical appointments. A 6-week postpartum appointment is essential to assess your recovery, check for infections and make sure you are doing well both mentally and physically.Additionally, if you notice any odd symptoms like bleeding, pain or swelling at the incision site in case of a C-section or fever, you should report these symptoms to your doctor immediately. Postnatal appointments are also good for people who wish to discuss future family plans and birth control measures.
Tips on Bonding With The Baby
One of the most important parts of the postpartum period is to bond with your baby. There are no rules to bonding, however, here are some tips you can use.- Focus on skin-to-skin contact. It enhances emotional connection, while also regulating the baby’s temperature and breathing.
- Learn to read the baby’s cues, like hunger and tiredness. By learning these, your caregiving will become easier and more intuitive.
- Establish a feeding schedule. This will make it easier for both you and your baby.
FAQs on Postnatal Care: What Every New Mom Should Know
- What are some common challenges in the postnatal period?
New mothers face challenges like fatigue, postpartum depression, bonding with the baby and overall making new adjustments around the tiny human. - What is the most important thing to remember during the postpartum period?
Remember to take care of yourself during the postpartum period. This is how you will be better able to take care of your baby.
