Step 1
What is postpartum care?
- The postpartum period refers to the first six weeks after
childbirth. This is a joyous time, but it’s also a period of
adjustment and healing for mothers. During these weeks, you’ll bond
with your baby and you’ll have a post-delivery checkup with your
doctor.
Adjusting to motherhood
- Adjusting to everyday life after the birth of a baby has its
challenges, especially if you’re a new mother. Although it’s
important to care for your baby, you also have to take care of
yourself.
Most new mothers don’t return to work for at least the first six
weeks after birth. This allows time to adapt and develop a new
normal. Since a baby has to be fed and changed often, you may
experience sleepless nights. It can be frustrating and tiresome.
The good news is that you’ll eventually fall into a routine. In the
meantime, here’s what you can do for an easier transition:
1. Get plenty of rest. Get as much sleep as possible to cope
with tiredness and fatigue. Your baby may wake up every two to
three hours for feeding. To make sure you’re getting enough rest,
sleep when your baby sleeps.
2. Seek help. Don’t hesitate to accept help from family and
friends during the postpartum period, as well as after this period.
Your body needs to heal, and practical help around the home can
help you get much-needed rest. Friends or family can prepare meals,
run errands, or help care for other children in the home.
3. Eat healthy meals. Maintain a healthy diet to promote
healing. Increase your intake of whole grains, vegetables, fruits,
and protein. You should also increase your fluid intake, especially
if you are breast-feeding.
4. Exercise. Your doctor will let you know when it’s OK to
exercise. The activity should not be strenuous. Try taking a walk
near your house. The change of scenery is refreshing and can
increase your energy level.
Step 2
Functioning as a new family unit
- A new baby is an adjustment for the entire family and can
change the dynamic you have with your partner. During the
postpartum period, you and your partner may also spend less quality
time together, which can be troublesome. This is an overwhelming
and stressful period, but there are ways to manage.
For starters, be patient. Understand that every couple goes
through changes after the birth of a baby. It takes time to adjust,
but you’ll figure it out. Caring for a newborn gets easier with
each passing day.
Also, communicate as a family. If someone feels left out —
whether it’s a spouse or other children in the home — talk about
the problem and be understanding. Although babies require a lot of
attention and you and your partner will spend the majority of the
day caring for their needs, don’t feel guilty about spending alone
time as a couple during the postpartum period.
Step 3
Baby blues vs. postpartum depression
- It’s normal to have the baby blues during the postpartum
period. This typically happens a few days after giving birth and
can last for up to two weeks. In most cases, you won’t be
experiencing symptoms all the time, and your symptoms will vary.
About 70 to 80 percent of new mothers experience mood swings or
negative feelings after giving birth. Baby blues are caused by
hormonal changes and symptoms may include:
- unexplained crying
- irritability
- insomnia
- sadness
- mood changes
- restlessness
Step 4
When should you see a doctor?
- The baby blues are different from postpartum depression.
Postpartum depression occurs when symptoms last for more than two
weeks.
- Additional symptoms may include feelings of guilt and
worthlessness, and loss of interest in daily activities. Some women
with postpartum depression withdraw from their family, have no
interest in their baby, and have thoughts of hurting their
baby.
- Postpartum depression requires medical treatment. Speak with
your doctor if you have depression that lasts longer than two weeks
after giving birth, or if you have thoughts of harming your baby.
Postpartum depression can develop at any time after giving birth,
even up to a year after delivery.
Step4
Coping with body changes
- Along with emotional changes, you’ll experience body changes
after giving birth, such as weight gain. Weight loss doesn’t happen
overnight, so be patient. Once your doctor says it’s OK to
exercise, begin with moderate activity a few minutes a day and
gradually increase the length and intensity of your workouts. Go
for a walk, swim, or join an aerobics class.
- Losing weight also involves eating healthy, balanced meals that
include fruits, vegetables, and whole grains. Every new mother
loses weight at a different pace, so don’t compare your weight loss
efforts to others. Breast-feeding can help you return to your
prepregnancy weight faster because it increases your daily calorie
burn.
- Talk to your doctor if you have questions or concerns about
changes to your body during the postpartum period. Other body
changes include:
Step 5
Breast engorgement
- Your breasts will fill with milk a couple of days after birth.
This is a normal process, but the swelling (engorgement) can be
uncomfortable. Engorgement improves with time. To ease discomfort,
apply a warm or cold compress to your breasts. Sore nipples from
breast-feeding usually disappear as your body adjusts. Use nipple
cream to soothe cracking and pain.
Step 6
Constipation
- Eat high-fiber foods to stimulate bowel activity, and drink
plenty of water. Ask your doctor about safe medications. Fiber can
also relieve hemorrhoids, as well as over-the-counter creams or
sitting in a sitz bath. Drinking water helps ease problems with
urinating after birth. If you experience incontinence, Kegel
exercises can strengthen your pelvic muscles.
Step 7
Pelvic floor changes
- The area between your rectum and vaginal is known as the
perineum. It stretches and often tears during birth. Sometimes a
doctor will cut this area to help your labor. You can help this
area recover after your delivery by doing Kegel exercises, icing
the area with cold packs wrapped in towels, and sitting on a
pillow.
Sweating
- Hormonal changes can cause nighttime sweating after having a
baby. Remove blankets from your bed to stay cool.
Uterine pain
- A shrinking uterus after giving birth can cause cramping. The
pain subsides in time. Ask your doctor about safe pain
medications.
Vaginal discharge
- Vaginal discharge is typical two to four weeks after giving
birth. This is how your body eliminates blood and tissue from your
uterus. Wear sanitary napkins until the discharge stops.
- Do not use tampons or douche until your four to six week
postpartum appointment, or until your doctor approves it. Using
these products in the immediate postpartum period may increase your
risk of uterine infection. If your vaginal discharge is
foul-smelling, notify your doctor. You may continue to have bloody
spotting for your first week postpartum, but heavy bleeding is not
expected. If you are experiencing heavy vaginal bleeding, such as
saturating one sanitary pad within two hours, contact your
doctor.
Outlook
- Giving birth can change your family unit and routine, but
you’ll eventually adjust. Any emotional and physical changes you
experience after birth will slowly improve. Don’t hesitate to talk
to your doctor about any concerns, whether it’s related to
depression, your baby, or the healing process.