Six essential tips for a smooth and healthy postpartum recovery

The postpartum period is a time of profound change, both physically and emotionally. While it’s a joyful time, it can also be overwhelming as you navigate the recovery process. Your body has just undergone the incredible transformation of childbirth, and now it’s time to focus on self-care and recovery.

Here are six essential tips to help you take care of your body after birth and set yourself up for a smoother, healthier postpartum journey:

1. Prioritize Rest and Recovery Why it’s important: Rest is critical for your physical and emotional recovery. After birth, your body needs time to heal, whether you had a vaginal birth or a C-section. Sleep, relaxation, and taking breaks help your body rebuild energy and repair tissues.

How to do it: Rest as much as possible, even if it means skipping housework. Accept help from family or friends so you can rest. If you have a postpartum doula, lean on their support to take some of the load off. Aim for short naps throughout the day if nighttime sleep is disrupted by feedings.

Pro Tip: Rest doesn’t always mean full sleep—it can also be moments of calm, like lying down with your feet up or just sitting with a warm beverage.

2. Nourish Your Body with Nutrient-Rich Foods Why it’s important: Your body needs plenty of nutrients to heal and produce milk if you're breastfeeding. Eating well can help restore your energy levels, boost your immune system, and support your mental health.

How to do it: Focus on balanced meals that include protein, healthy fats, fiber, and plenty of fruits and vegetables. Aim to drink plenty of fluids, especially water, to stay hydrated and support breastfeeding. Include foods rich in iron (like spinach, lentils, and red meat) to replenish your iron stores after birth.

Pro Tip: Make it easy on yourself by prepping meals in advance or asking friends and family to bring over nourishing meals.

3. Gentle Movement and Postpartum Exercises Why it’s important: Gentle movement helps improve circulation, boosts mood, and supports muscle recovery. After a few weeks of rest, it’s time to start moving again, but in a way that’s gentle and kind to your body.

How to do it: Begin with simple movements like pelvic tilts, stretches, or walking around your house. Focus on restoring your pelvic floor muscles with exercises like Kegels (but only if you're cleared to do so by your healthcare provider). If you had a C-section, wait for your doctor’s approval before resuming exercise, and start slow.

Pro Tip: Start with short walks around the block, and listen to your body—don’t push yourself too hard too quickly.

4. Take Care of Your Postpartum Healing (Down There) Why it’s important: Whether you gave birth vaginally or had a C-section, your body needs extra care in the first weeks postpartum. You may experience perineal discomfort, stitches, or soreness as your body heals.

How to do it: For vaginal birth: Use soothing pads (like those with witch hazel) or sitz baths to ease discomfort. For C-section birth: Avoid lifting heavy objects and be mindful of your incision site. Keep the area clean and dry to prevent infection. Don’t hesitate to ask your healthcare provider about any concerns or if you’re experiencing pain.

Pro Tip: Wear loose, comfortable clothing that doesn’t irritate your healing body. Avoid tight or restrictive clothing around the pelvic area.

5. Stay Hydrated Why it’s important: Hydration is essential, particularly if you're breastfeeding. Drinking enough water helps with milk production, aids digestion, and supports the healing process.

How to do it: Aim to drink at least 8-10 glasses of water a day. Add electrolyte-rich drinks like coconut water or a pinch of salt in your water if you feel dehydrated, especially if you're sweating more or if you're breastfeeding. Carry a water bottle with you to remind yourself to hydrate throughout the day.

Pro Tip: Make it a habit to drink water every time you breastfeed or pump.

6. Seek Emotional Support Why it’s important: Postpartum recovery isn’t just physical—it’s emotional too. The first few weeks after birth can bring a mix of emotions, including joy, exhaustion, anxiety, or even feelings of isolation. Taking care of your mental health is just as important as caring for your body.

How to do it: Connect with friends, family, or a postpartum doula for emotional support. Talking about your feelings can reduce stress and help you feel more grounded. Don’t be afraid to ask for help if you're struggling with mental health. Postpartum depression and anxiety are common, and getting support early can make all the difference. Practice mindfulness, deep breathing, or simple relaxation techniques to reduce stress.

Pro Tip: Take some time for yourself, even if it’s just a few quiet minutes a day. It's okay to prioritize your well-being and set boundaries.

Taking care of your body after birth is essential for a smooth postpartum recovery. By focusing on rest, nourishment, hydration, gentle exercise, and emotional support, you’ll help your body heal and regain strength, all while caring for your new baby. Remember, it’s okay to ask for help and take things one day at a time. Your well-being is the foundation for your family’s overall health during this special time.

Are you ready to give yourself the support you deserve? As a certified postpartum doula, I offer personalized postpartum care to help you navigate this important time with confidence and ease. Schedule a free phone consultation with me today and let’s create a plan that works for your unique postpartum journey.

I have created a free Postpartum recovery checklist. Click the link below to download yours!

Postpartum Recovery Checklist — Hera Health and Postpartum Care