After giving birth, the postpartum phase lasts until your body is essentially back to how it was before the pregnancy, usually lasting 6–8 weeks.
The postpartum phase alters your body and mind. You are also adjusting to motherhood. You and your partner must also learn how to care for your newborn and adjust to your new family.
Rebuilding strength requires self-care. The first few weeks require rest and nutrition.
Get Enough Rest
Every new parent discovers that newborns have much more distinct time clocks than adults. Newborns wake up every three hours and need to be fed, changed, and soothed. Exhaustion can overwhelm you and your partner, especially with your first child. You may not sleep 8 hours at a time for months. Tips to obtain more sleep:
In the first several weeks, you should try to delegate all tasks except feeding and caring for your infant.
- Sleep when the baby sleeps. These few minutes of rest multiple times a day add up.
- Reduce effort. For nighttime feedings, keep your baby’s bed nearby.
- Don’t feel obligated to entertain guests. You can nap or feed your baby.
- Get outside daily. Your doctor recommends walking and postpartum workouts.
Pregnancy and birth changed your body. Rest. To achieve that, eat well and rest.
Pregnancy weight reserves energy for healing and lactation. To stay active and care for your baby, you need a nutritious diet after birth.
Most lactation specialists advise eating when hungry. But weary or busy mothers may forget food. Thus, simple, healthful meals that incorporate all food categories are essential.
- Grains. Grain goods are cereal grain-based foods. Whole wheat, brown rice, and oats.
- Vegetables. Change your veggies. Choose dark green, red, and orange veggies, legumes (peas and beans), and starchy vegetables.
- Fruits. Fruit is any fruit or 100% fruit juice. Fresh, canned, frozen, or dried fruits can be whole, chopped, or blended.
- Dairy. This food group includes various dairy products. Focus on low-fat, high-calcium goods.
- Protein. Protein-light. Eat lean meats and poultry. Protein routines vary. Increase fish, nuts, seeds, peas, and beans.
Oils are not technically a food group. However, they are nutritious and you should consume good oils. Don’t eat solid oils such as animal fats.
Your diet should also include daily exercise.
Extreme dieting and quick weight loss can affect breastfeeding mothers. Losing pregnancy weight takes months. Eliminating high-fat snacks will do this. Eat a balanced meal of fresh vegetables, fruits, proteins, and carbohydrates. Exercise burns calories and tones muscles and limbs.
Breastfeeding requires more water and balanced meals. Breastfeeding may make you thirsty. Drink water or milk. Keep water and nutritious snacks by your bed or breastfeeding chair.
Discuss postpartum nutrition with your OBGYN or a registered dietitian. Certified lactation consultants can advise on nursing nutrition.
Assistance for First Time Parents
New and seasoned parents alike recognize that newborns require a lot of work. Newborns require time and attention. It distracts you from household chores.
Having someone else help with domestic chores usually makes adjusting to a new baby easier. Instead of laundry and dishes, you and your partner may focus on your needs and your baby’s.
Family, friends, or paid caregivers can assist. The baby’s grandma or aunt may stay for a few days. Homecare companies offer several services. These include new mother and newborn nursing, housekeeping, and kid care.
Communicate your expectations to your helpers. When emotions are fragile, communication prevents damaged sentiments and misunderstandings. Let your helpers cook, clean, wash, and shop. This will help you relax and spend time with your kid.