Postpartum Health Tips: A Comprehensive Guide For New Mothers

The period of pregnancy is filled with fun, anxiety, mood swings, hunger pangs, excitement, and never-ending love. 

However, the postpartum period of pregnancy is also what counts in the journey of childbirth due to numerous emotional, physical, biological, and mental changes.

A woman is reborn after birth, which indicates her confusing battle in accepting her changed self. In addition, she also has to nurture the baby, which adds to the stress, especially in new mothers.

The Importance Of Postpartum Health For New Mothers

The period of 6 to 8 weeks after the childbirth marks the postpartum period. It is at the same time that demands active initial child care and nurturing due to children’s environmental sensitivity and natural delicacy in their initial years.

It is believed that due to children’s wake-sleep cycle of just 3 to 4 hours, they demand frequent feeding, diaper changing, and cuddling sessions. This is also because initially, their tummy is just the size of a nut, which demands repeated feeding sessions.

Due to all this, the mother is unable to get a sufficient eight hours of sleep or rest. This further disrupts her overall functioning of the body and mind.

It is believed that during the baby’s initial years, women only get 3 to 4 hours of rest due to the infants' frequent wake-sleep cycle. 

This period, thus, marks significance for the proper care, love, and sharing of responsibilities to successfully tackle one of the most challenging times.

Common Health Challenges Faced By New Moms In India

Considering the adventurous quest of pregnancy, it is difficult to measure the health challenges a woman goes through after the birth of the child. 

However, some of the common obstacles that a new mom faces are:

• An engorged or sore breast

• Menstruation

• Lack of nutrition

• Baby blues or postpartum depression

• Excessive weight gain or weight loss

• Inadequate rest leading to burnout

• Irregular postnatal checkups causing misinformed diagnosis

• Lack of care and personal hygiene, in the case of C-section or episiotomy

With the baby’s added responsibilities, as parents, it becomes challenging to handle the situation of both the mother and the baby.

This blog will provide all the possible postpartum health tips, including the health tips after the C-section delivery and normal delivery.

1. Balanced Nutrition: Serving Plates Of Perfection

This information is one of the most crucial postpartum care tips that a new mother should know because a lot of nutrition is required by the mother and baby after the child's birth.

During initial years, children rely on breastfeeding for all of their nutrition.This indicates that the baby’s health will be determined by the mother’s plate!

It is recommended to eat a fully nutritious diet to catalyze the healing process.

It is also recommended to do mindful eating so the mind and body could remain productive enough to manage the other activities.

Sample Meal Plans Tailored For Indian Mothers

Although Indian cuisine is rich and widespread in flavour and aroma, the postpartum period demands mindful eating for a healthy recovery. 

Some of the common yummy dish delights for Indian mothers include:

• Spinach Moong Dal Chilla

• Methi Thepla with curd

• Spinach and moong dal with brown rice 

• Sweet potato and coconut ladoo

• Bottle gourd and chana dal curry with jowar roti

• Warm turmeric milk with ghee

• Power smoothie: Banana, almonds, and saffron

• Moong dal and bottle gourd soup

• Roasted chana with ghee and gur

• Rice and moong dal khichdi and ghee

• Gond laddoo 

Lastly, ensure you have some pre-prepared snacks near your bed or breastfeeding chair to make up during your busy schedule with your tiny munchkin.

2. Physical Activity: Postpartum Power-Up

Active physical movement encompasses one of the second most important postpartum care tips for new mothers. 

This is because physical activity is not only linked to a healthy body but also a thriving and active mind. It is certainly the most essential precursor while handling a tiny human being!

Benefits of postpartum exercise

• It helps in strengthening the pelvic floor muscles and in abdominal toning. It is one of the important health tips after C-section delivery.

• Increases the oxytocin hormone production that helps in boosting mental health.

• Authorizes a coordinated sleep pattern and encourages sleep in the delta range, therefore reducing anxiety, stress, and depression.

• Assists in building energy, relieves stress and encourages normal patterns of metabolism, digestion, blood flow, and power. It also helps in optimum weight management.

• Simple activities like walking with the baby in the stroller or baby carriers also enhance the emotional bond and mental health of both the baby and the mother. 

Tip: Wait for two to three weeks until the umbilical cord has healed to take the baby outdoors.

Recommended Activities And When To Start

Although workouts form an important part of postpartum mothers, yet care must be taken to incorporate the type of physical activity into your daily routine. There are various exercises to choose from, like:

I. Walking: A Stress-Free Stroll

This can be done immediately following the childbirth in the case of a normal or uncomplicated delivery. However, in the case of a C-section or complications during the birthing process, it is recommended to consult the health-care provider before initiating.

The safe time to start the workout is two to three weeks after a normal delivery.

Perks: It is a low-impact workout that enhances digestion, stamina, and metabolism. It also encourages the production of “happy hormones.” In the case of outdoor walking, it helps in exposure to sufficient fresh air and sunlight, which also helps in healthy mood regulation.

II. Kegels—Pelvic Floor Exercises

Pelvic floor exercises, or Kegels, work wonders during pregnancy as they help strengthen the pelvic floor muscles and also provide efficient support to the uterus, bladder, bowel, and baby. 

For post-partum incision, Kegel exercises serve to control and recover the bladder and meshed tissues or muscles in the pelvis. 

It also can prevent escape of the bladder, uterus, or rectum into the vagina, thus prohibiting prolapse.

Pelvic Training 101: Hold, Release, Repeat!

• To locate your pelvic muscles, hold the urine in between and try tightening the muscles below to prevent gas from passing.

• Now, tighten and hold the muscles for five seconds, then release for 5 seconds.

• Do a repetition of 10 to 15, three times a day, to increase their strength gradually.

The safe time to start this workout is two to three weeks after delivery.

III. Yoga: The Zen Stretching

This is one of the most effective postpartum health tips for new mothers, as it not only enhances metabolism, blood circulation, mood regulation, and digestion but also enriches flexibility, muscle toning, and posture. 

In addition, regular stretching in yoga also helps in relieving the cramped or strained muscles of the hips, back, and shoulders that occur during baby care. 

Besides, it also helps in calming the nervous system and reduces stress, preventing the emotional roller-coaster in new mothers.

Stretch like a guru with yoga poses like 

• Cat-cow Pose: A tonic for backache

• Child’s Pose: To get a calm mind like a child.

• Legs-Up-the-Wall Pose: Sit up close to a wall, lying in a relaxed position. Gravity tends to send the lymph fluid circulating in the lower half from the back side, moving in the direction toward the head. This fluid is a cause of swelling, as blood stagnates. However, unlike congestion, gravity helps blood flow through the lymphatic fluid.

Tip: Always end the session with a meditation of at least 10 minutes to relax that mom-on-the-go mind for some time!

IV. Strength training: The Power Push

This includes working out with light weights or dumbbells to enhance the strength of the body by toning the muscles, core, and lower body. This strength training can be beneficial to carry out the day-to-day tasks with ease. 

Six to eight weeks after delivery, in case of a normal delivery, and eight to ten weeks, in case of a C-section delivery, is the safe period to start the strength training. 

However, a green card from the doctor would be an added advantage.

V. Swimming: The Splash Therapy

This serves as a low-impact, full-body workout that helps in toning the muscles and also promotes good heart function. It is also an ideal workout for the mothers to release stress and anxiety. 

It is best to start this after six to eight weeks of the delivery to avoid unnecessary risks.

3. Mental Health Care: The Dopamine-Rush Spa!

Mental well-being is one of the most ignored postpartum healthcare tips for new mothers. A new mother goes through a unique set of physical, mental, and emotional transitions owing to the ever-changing hormones in the body after giving birth.

Statistics reveal that out of every single woman across the globe, 13% of them suffer the symptoms of depression, post childbirth, and around 10% of women are said to be depressed for the whole period.

As part of the mother's overall health, which is also inclusive of the baby’s health, the mental, and emotional aspects of the new mother cannot be ignored.

This forms one of the most essential reasons for baby blues or postpartum depression because, do not forget, it is a complete change for a mother too!

 

Stress Management Techniques

This helps in important decision-making during your “new-mom” phase, which is indeed the demand of the time!

• Practice deep breathing exercises like pranayam, followed by meditation to help you relax your headspace.

• Physical workouts for 10 minutes a day help in overall body recovery.

• Follow the adage “Sleep when the baby sleeps.” You will indeed realise the power of brief naps!

• Always prioritise your baby’s needs and your peace of mind over anything for the first few weeks, no matter the number of visits to your home per day.

• Do not chase perfection, as everyone around you is always learning.

• Start journaling to pen down your thoughts and feelings of the day. Expression helps clear the headspace.

• Seek help from family, friends, and support groups.

• Undergo counseling sessions, if required, especially for mothers facing postpartum depression.

4. Adequate Rest And Sleep: The Recovery Hibernation

Sleep is important for the efficient functioning of the mind and body. This is because it works like a rebooting mechanism and is an essential dose for postpartum mothers. 

Why is sleep such a big deal?

Sleep rest is required in the healing of vaginal tears and cesarean birth using the healing of the skin, tissues, and muscles. 

In case of improper rest, the production of the cortisol hormone is also stimulated which promotes stress and anxiety.

Also, the stored carbohydrates in the liver and muscles help in the body's recovery. In short, the pregnancy weight helps you survive the postpartum phase due to the healthy fats stored energy from your pregnancy diet.

How does it help?

While sleeping, the healing and recovery process activates, and this triggers the stored glycogen into action. This stored energy in the liver and muscles helps in the optimum blood sugar level regulation and healthy tissue and muscle repair and recovery.

It also provides enough energy during breastfeeding, as milk production is an energy-draining process.

Sleep Management Tips

• Always prioritize sleep before any household chores or entertaining social activities or gatherings.

• Share responsibilities like night feeding, diaper changing, playing, etc., with your partner and introduce co-parenting for healthy child-rearing.

• Establish a nighttime routine to habituate your child into understanding that it is the sleeping time. You can do that by dimming the lights of the room, playing white music, etc. You can also purchase an automated bassinet or cradle to promote a healthy sleep cycle in babies. A few of them also come in with musical lullabies.

• Limit the amount of caffeine intake and screen time, especially if you are breastfeeding. 

• Deep-focused breathing for a few minutes also helps in falling asleep.

Tip 1: Always keep the room dark and quiet, or with a piece of white noise. Also, maintain a comfortable temperature to help you ease falling asleep.

Tip 2: Ensure you remain flexible during this phase because the priority is the baby, and you need to adjust your recovery according to them! The easier you accept this fact, the easier it will be for you to handle your episodic mood swings!

5. Hydration - The Aqua Fuel!

Sufficient hydration can solve many postpartum issues like fatigue, constipation, headache, digestion, and dehydration.

Apart from that, it is also estimated that breast milk is almost 87% water, and that requires optimum hydration for sufficient milk production for the baby. 

Therefore, drinking at least 16 cups of water daily is recommended. This can come from multiple sources like water, food, juice, soups, etc. 

However, it might differ depending on various factors like location, physical activity, etc., but always follow thirst as your guide!

Sources of Hydration

• Herbal teas like peppermint, chamomile, etc. They promote calmness and also help in milk production.

• Coconut water. It is rich in electrolytes and therefore helps in providing sufficient energy.

• Customized infused water made from fruits like tangerines, kiwis, apples, lemons, cucumbers, berries, etc. It also helps in providing sufficient vitamins and minerals. 

• Milk or plant-based alternatives like almonds, oats, etc. It also provides calcium and minerals.

• Broths or soups serve as an excellent hydrating and nutrient-rich meal because they are healthy and also easy to digest.

Mom-Hydrating Tips

• Keep your water near you.

• Ensure to keep sipping water at regular intervals.

• Limit caffeine and sugar drinks.

• Make it a habit!

Signs of Dehydration

• Dry lips and chapped skin.

• Constant headache and fatigue

• Dark yellow-colored urine

The “Postpartum Brain Fog”

Lack of sufficient hydration also causes brain fog that could lead to forgetfulness, lack of clarity, and lack of focus. It could also impact cognitive brain functioning. 

All this might hinder your decision-making ability, which is of course a huge risk at this time!

6. Postnatal Check-ups: The “You Survived” Reviews!

They are the most important health tips after both normal and C-section delivery. However, in the second case, it becomes more mandatory to assess the recovery phase.

This is a golden ticket to tackle all the possible physical, mental, and emotional challenges a new mom is undergoing.

Health check-ups are mandatory after 6 weeks of delivery to track the recovery of vaginal tears, C-sections, nutritional deficiencies, lactation, and sleep cycle.

In addition, the new mothers can also discuss various emotional or mental challenges they are facing during these changed times. This could help them assess if they are reeling under baby blues or postpartum depression. 

Also, it would help in receiving all the essential vaccines for both mom and the baby, like flu, tetanus, diphtheria, etc. 

Regular healthcare checkups with your pediatrician and gynecologist could help you regulate your deficiencies and keep you updated about your health for a better recovery.

Tip: Your baby’s health is linked to your health, and therefore, it is advisable not to skip this essential new mom health advice.

7. Breastfeeding Support: The Lactation Lifelines!

Breastfeeding is the only and most nutritious fuel for the baby’s healthy growth and development. It is also considered a baby’s first vaccine.

Benefits of Breastfeeding

• Baby’s wholesome nutrition at one destination. It helps enhance a baby's immunity and digestion and also assists in their overall growth and development.

• It helps in reducing postpartum depression due to the release of the oxytocin hormone.

• Enhances the bond between the mother and the baby and also helps in emotional regulation in mothers.

• Reduces the risk of chronic diseases like obesity, asthma, hypertension, etc., in babies and also cancer in mothers.

• Helps in weight loss due to the extensive calories used up in the process.

Common Challenges And Solutions

According to research, almost 83% of new mothers face challenges with breastfeeding. Among them, 50% face physical difficulties. 

Let us now discuss some common challenges faced by mothers

Sometimes, using a breast pump can also do the milk magic because it helps stimulate the optimum milk flow with its multiple suction and massage levels. 

Some of the benefits of using the breast pump include:

• It increases the milk supply in less time.

• It is an excellent time-saver for multitasking mothers.

• It helps in clearing the milk ducts, thus preventing any painful blockages or mastitis.

• Ensures sufficient milk supply in mothers facing lactogenesis I and II, which requires efficient mammary gland stimulation.

Apart from this, new mothers can also seek help from friends, family, lactation experts, community groups, etc.

Lastly, you can also obtain the amount of breastmilk required by your child per feeding with R for Rabbit’s free tool, Breast Milk Calculator.

8. Personal Hygiene: The Nurturing Maintenance

This is also one of the most crucial pieces of new mom health advice for the recovery of postpartum mothers. 

This includes everything from caring after the vaginal birth, C-section, and episiotomy to breast and hand hygiene to prevent the spreading of infections, etc.

Some of the important postpartum tips include

I. Vaginal Birth

Antidote: Sprinkle the vaginal birth area with warm water to soothe the pain and pat it dry. Never rub it to prevent discomfort.

II. C-section

Keep a check on the C-section incisions for any wounds, bleeding, infections, pus, etc., and also have regular postnatal checkups for updates. 

Antidote: Avoid bending or carrying anything heavier than the baby’s weight. Also, wear loose and breathable fabric to keep yourself comfortable.

III. Vaginal Bleeding

The vaginal discharge is one of the common symptoms of the postpartum phase. The color of the blood ranges from red, bright red, and yellow to white before it disappears.

It is also accompanied by the mucus and tissue remains after the birth. Sometimes, the mothers might also experience contractions like menstrual cramps, which help reduce excess bleeding by exerting extra pressure on the blood vessels of the uterus.

Antidote: Use menstrual pads and avoid tampons or menstrual cups to prevent infection.

IV. Episiotomy

It comprises a tiny incision made in the vaginal area for the baby’s easy outlet. The small tear might heal in a few weeks, but the large tear takes longer to heal.

Antidote: 

• Ensure to sit on a padded pillow or ringed pillow.

• Use an ice pack to numb the area. 

• Sit in the warm bathtub for five to ten minutes to ease the pain.

• Consult a healthcare provider for a numbing cream in case of unbearable pain.

V. Breast hygiene

It is important to prevent infection risks in babies, being their only source of food!

Antidote:

• Clean the nipple with warm water after feeding. Avoid using soaps or any agent that dries out the skin.

• Avoid wearing tight-fitted bras to prevent uneasiness.

• Keep doing a “touch test” on your breasts to notice any problems.

Tip: Applying breast milk to the cracked or chapped breasts also helps in their moisturization.

VI. Hand Hygiene

This is important to prevent the risk of infections in you as well as the babies. 

Antidote: Ensure to wash your hands before touching the baby. Although you can use the sanitizer at times, it is important to limit its usage.

Conclusion

This blog serves as a comprehensive guide for postpartum healthcare tips for new mothers.

Although babies do require extra attention, love, and care, it is equally crucial to take care of your health for the well-being of the baby.

Lastly, you can also join R for Rabbit’s WhatsApp Parenting Community to interact with new like-minded moms for your healthy emotional and mental regulation. 

Also, get expert advice and tips, attend important workshops, and also, win exclusive prizes by participating in various community events.