Postpartum Care Inspiration for Moms

It seems like pregnant women are celebrated up until the baby is born, and then all the attention quickly shifts to the baby, leaving the mom almost forgotten. I feel like this is more of a Western cultural thing, while other cultures really embrace and support the new mom’s healing. I try to be more like that, and this time around, I’ll be focusing on a more mom-centered approach to postpartum care like I did last time. It’s so important to make sure I’m taking care of myself in addition to the baby!

*Please ask your healthcare provider on information or guidance on any of the below suggestions

Nourishing myself

The first thing I would recommend is reading The First Forty Days by Heng Ou. It’s all about how new moms can take care of themselves during the first six weeks after giving birth. Based on traditional Chinese practices, the book emphasizes rest and self-care, offering tips, recipes, and advice to help you heal and recover. It highlights the importance of taking things slow and focusing on both your well-being and your baby’s during this crucial time. Of course, take what works for you. As a New Yorker, the idea of slowing down for 40 days feels a bit daunting, but I plan to do my best and definitely follow the 5-5-5 rule: 5 days in bed, 5 days on the bed, and 5 days near the bed.

You won’t catch me taking the baby for walks or making plans with friends in the first couple of weeks after birth. I’ll be cozied up in bed with my baby, breastfeeding, sleeping when I can, doing skin-to-skin, and eating warming foods, all while binge-watching *hopefully* Love Island UK All Stars.

Foods I plan to eat postpartum 

I’m typically a smoothie, salad, and green juice enthusiast, and I feel great with those. However, postpartum requires a different approach. It’s crucial to focus on warming foods like bone broth, stews, rice, and nutrient-dense vegetables. These foods are more supportive of recovery and provide the essential nourishment needed during this time. One thing I did during my last two postpartum experiences was making Seaweed Soup. In Korean culture, moms are given this soup for 30 days to aid recovery. One of my favorite resources for health, Nicole from @bonberi, shares her mom’s recipe—this is the exact one I used and had my husband make for me.

 When you're missing sweat and movement 

I absolutely love working out—it truly makes me feel like a better version of myself. However, when it comes to postpartum healing, I take the 6-week no-workout period very seriously. Once I’m cleared, you can bet I’ll be heading straight back to my Tracy Anderson classes, though I’ll ease into it slowly, of course. That said, during those 6 weeks of rest, I’ve discovered some practices that help keep me grounded and sane. 

My Higher Dose Infrared Sauna Blanket

Once my milk is fully in and I feel like I’ve found my flow with breastfeeding, I love to bring out my Higher Dose blanket. I love the warmth it gives to my healing body and the little endorphin high it provides. I should mention that I use it on a very low setting because my goal is simply to get warm and break a small sweat—nothing intense at all.

There are so many benefits that come with using an infrared sauna during postpartum:

• Promotes relaxation and stress relief
• Supports detoxification
• Aids in muscle recovery and healing
• Boosts circulation and lymphatic drainage
• Improves sleep
• Helps with gentle weight loss

Every Mother App for Core and Pelvic Floor

I’ve used the Every Mother app during my last two postpartum experiences and will definitely use it again with my third. Core and pelvic floor health is crucial for all women, especially after having babies. The app offers various features, but I start right away with the core and pelvic floor breathwork. It’s not really a workout—more like a therapy designed to reduce diastasis recti and support your body’s recovery.

The app’s approach is gentle and tailored to new moms, making it easy to integrate into a busy postpartum schedule. The breathwork helps with internal healing, improves posture, and can even boost your mood. Plus, it’s a great way to get started on your recovery without overwhelming yourself. I’ve found it incredibly supportive in feeling more grounded and strong during those early weeks.

Remember to have your doctor or midwife check your abdominal separation at your 6-week postpartum visit. It’s important to avoid jumping straight into crunches or intense exercises right after giving birth. 

Wearing a Belly Band

After leaving the hospital and with clearance from my midwives, I love wearing a belly band for a couple of hours a day. My favorite is the Bumpsuit Waist Trainer. It’s a breathable compression band with no hard wires, and I loved it so much that I wore it on and off for over a year. During those first 6 weeks, it helped me feel stronger in my core.

Here are the benefits of using a belly band like the Bumpsuit Waist Trainer:

• Supports Core Muscles: Helps stabilize and strengthen the core after childbirth.
• Reduces Swelling: Assists in reducing postpartum swelling and bloating.
• Enhances Posture: Provides support for better posture, which can alleviate back pain.
• Aids in Recovery: Helps with the recovery of abdominal muscles and the pelvic region.
• Improves Comfort: Offers added comfort and support while adjusting to postpartum changes.
• Promotes Healing: Can contribute to overall healing by providing gentle compression.

Binding the stomach after birth is a common practice in many cultures, and this is a more Western approach to it, but you can still enjoy many of the benefits. 

Lymphatic Drainage Massage

I am a big fan of lymphatic drainage massages, and during my second pregnancy, it was COVID, so I wasn’t able to partake in any. This time around, I really want to incorporate a couple of sessions into my 6 weeks of postpartum healing. There are so many benefits, especially during the recovery period after childbirth: 

• Reduces swelling and fluid retention by moving excess fluids out of the tissues. 
• Boosts the immune system, helping the body recover more quickly. 
• Improves circulation, aiding in healing and removing toxins.
• Supports post-surgical recovery, reducing swelling and scar tissue after a C-section. 
• Relieves breast engorgement, promoting better milk flow. 
• Balances hormones by flushing out excess, easing the transition.
• Reduces stress and promotes relaxation, helping you feel calmer and more grounded

The fourth trimester is hard and taxing and in order to be the best moms that we can be, we need to feel good and priotize our health. Make sure you form your village and have some support especially in the first couple of weeks.  Really take the time to rest and heal and things will start to feel normal eventually.  Slow and steady always wins the race. Enjoy the newborn bubble- this too shall pass!