And no I don’t mean the strict schedule you’re going to put baby on (good luck) or “getting your pre-baby body back” to meet ridiculous unhealthy societal expectations <3
I think so many people when a woman is pregnant are so focused on the pregnancy, and the birth and the new baby that we forget that new Mamas need a lot of care after doing something as extraordinary as giving birth. Recovery, no matter how smooth your birth went, is no joke and it’s important that we plan just as much for recovering after baby as we did for preparing to meet baby.
Here are some things to consider planning for:
1. Meeting your nutritional needs - I cannot overstate enough how important proper nutrition is for recovery and for being able to feel good enough to take care of baby and live your life again. I’ve known women to continue taking prenatal vitamins for a little while after giving birth. A good thing to do is stock up before birth with easy to heat up meals. I’m midwestern so I’m all about a frozen casserole; there’s also meal delivery companies, if that’s financially feasible. A lot of times when people ask to come over to see you and baby they ask if you need anything, now is the time to let people take care of you. Some things you’ll really want to pay attention to postpartum:
Hydration - At least 8 cups a day, hopefully more. Hydration is important for everything, also being dehydrated will make you feel more tired which is the last thing you need right now.
Iron - Especially immediately following birth
Protein - Just like with pregnancy you need to increase your intake of protein to around 70-80g per day
Calcium - Estrogen becomes low while breastfeeding and this can contribute to weakened bones, so combatting that with some added calcium in your diet can help. While I recommend dairy as a good option, mixing it up with leafy greens are a great option because they also provide iron, folate, vitamins C and K and very important..
Fiber - Bowel movements postpartum can be really uncomfortable, especially if you had tearing, have stitches etc. Being hydrated and eating enough fiber will help with that so much. I cannot stress this enough. And if fiber isn’t enough, especially in the early days, consider a stool softener.
2. Sleep - You will probably be sleep deprived at some point on your postpartum journey. Babies eat, poop, need a lot of comfort and have immature GI systems that make them prone to tummy aches - and all of that will interrupt your sleep. Establishing a plan with your partner before baby is here how you plan to address this will possibly save you a lot of resentment later; discussions are better had before you’re put under a lot of stress. I think also planning for how you best get sleep before baby is here is important: buy a better pillow, invest in the window AC unit and black out curtains, etc. Sleep is going to soon be very valuable to you, invest in it now.
3. Postpartum Services - Now is a very good time to research good lactation consultants, postpartum doulas, mental health services and so forth-even if you really truly do not think you’ll need or want to use them, you might change your mind. It’s also smart to sit down with your partner and your finances and establish that, if you needed help in some area of postpartum life, what can you afford? Can you afford a meal delivery service? Can you afford sessions with an LC? If not what can you afford? Like I said before, discussions are better had while you’re pregnant than when you’re living in a sleep deprivation pressure cooker.
4. Your recovery - I think everyone should have a plan for if they needed a C-section, even if there is no indication that you’ll need one, it’s better to plan for worst case scenario. Recovering from a C-section is no joke, and frankly even the smoothest vaginal recoveries have a recovery period. You can’t take care of anyone else if you don’t take care of yourself Mama. For the immediate physical recovery, here’s a padsicle ‘recipe’ that is great. Also, donut pillows come highly recommended. There’s so much that goes into the physical recovery, so be overly generous to yourself and plan for needing help during this time. And then there’s the hormones; knowing the signs of postpartum depression vs what’s “normal” hormonal shifting, and making your partner aware of that, is really important.
5. Outside your bubble - Your friends and family are one of the great resources you have postpartum. Whether it’s bringing over meals, cleaning up your messy house, taking the baby for a short period while you get some R&R, let the people who love you help you. Women have an expectation that we shouldn’t need help and if we do people will judge us but that’s just not true. Letting people into your home when it’s messy and letting them take care of you a little, that’s what love is, it’s messy and vulnerable. On the other hand, it’s good and important to set boundaries. There are friends who you’re close to, and friends you’re less close to; there are family members who will come over and ease your burdens, there are family members who will only cause more stress. Further, it’s okay to not want your baby exposed to so many germs! Having these conversations with loved ones and making sure you and your partner are on the same page about who is welcome to come inside your bubble and who isn’t, and when and in what way, is really important. Maybe you’ll change your mind-and that’s ok too! Maybe you thought you wanted every friend to come by and now you realize you’re enjoying your quiet solitude-that’s ok! Making decisions for you and your family is good. If people don’t respect the boundaries you put into place during an extremely important time in your and your family’s life, that’s just not your priority right now.
6. “You” time - Whether it’s a set time where your partner takes the baby or another family member or close friend, there’s nothing wrong with taking some time to replenish yourself with doing something for you. You are not selfish or weak, you are human and you deserve a break. Having a set time is important, in my opinion, so that it doesn’t fall through the cracks but find what works best for you and your family.
Remember: you're not technically, "Eating for 2." Babies gain and develop the most in their last trimester. According to the American Pregnancy Association, a fetus weighs around 2 pounds at 27 weeks, 4 to 4 ½ pounds by 32 weeks, and grows up to between 6 ¾ pounds to 10 pounds, if you have a full-term delivery.
Fertility Tip:
Producing a baby is like growing a garden...
Like trees & flowers, fruits, and vegetables that enrich our world, your body requires the appropriate environmental conditions in order to flourish. It needs gentle warmth, moisture, nourishment, and cultivation. And like a garden, your body is influenced by natural forces – wind, rain, snow, sunshine- conditions reflected both in your physical health and your emotional state.
