Embracing the First Month Postpartum: Essential Needs and Gentle Care
As the joyous whirlwind of welcoming your little one into the world settles, I am extending the biggest congratulations to you on this beautiful journey of motherhood. The first month postpartum is a time of immense change, both physically and emotionally, and, as a mom of seven, understand the importance of providing support and guidance during this transitional period.
This is all about the essential needs for the first month postpartum, ensuring you have the tools and resources to navigate this precious time with confidence and ease.
1. Nourishing Nutrition: During the initial weeks postpartum, prioritizing nourishing foods is crucial for supporting your body’s recovery and energy levels. Stock up on nutrient-dense meals and snacks that are easy to prepare and consume, such as hearty soups, protein-rich snacks, and hydrating fruits. Consider meal prepping in advance or enlisting the help of loved ones to ensure you have a steady supply of nourishment during this demanding period.
2. Rest and Recovery: Restorative rest is paramount during the first month postpartum, allowing your body to heal and replenish after childbirth. Create a cozy sanctuary in your home where you can retreat for much-needed sleep and relaxation. Delegate household chores and responsibilities to friends or family members, and embrace the art of saying “no” to non-essential commitments. Prioritize self-care activities that promote relaxation and rejuvenation, whether it’s indulging in a warm bath, practicing gentle yoga, or simply savoring quiet moments with your baby.
3. Supportive Essentials: Surround yourself with supportive essentials that enhance your comfort and well-being during the postpartum period. Invest in comfortable nursing bras and clothing that accommodate your changing body, as well as soothing skincare products to alleviate any discomfort associated with hormonal fluctuations. Consider incorporating postpartum support garments, such as belly bands or compression socks, to provide gentle support and promote healing.
4. Emotional Wellness: Acknowledge and honor the full spectrum of emotions that accompany the postpartum experience, from overwhelming joy to moments of vulnerability and uncertainty. Cultivate a support network of friends, family members, and healthcare professionals who can offer guidance, reassurance, and practical assistance as needed. Prioritize open communication with your partner and loved ones about your emotional needs, and don’t hesitate to seek professional support if you’re experiencing symptoms of postpartum depression or anxiety.
From nourishing nutrition to restorative self-care practices, I am here to empower you with the tools and knowledge you need to embrace the first month postpartum with grace and confidence.
Wishing you a month filled with love, joy, and tender moments with your precious newborn.
Do you want to know what I recommend for each of these focuses? Scroll down!
NUTRITION
Eating well during the first month postpartum is essential for supporting your body’s recovery and overall well-being.
A nutritious diet packed with essential vitamins, minerals, and antioxidants provides the fuel your body needs to heal from childbirth, replenish depleted nutrient stores, and promote optimal physical and mental health.
Incorporating a variety of nutrient-rich foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats helps to support immune function, boost energy levels, and regulate hormonal balance during this transformative period. Additionally, consuming foods rich in iron, calcium, and omega-3 fatty acids can aid in tissue repair, support bone health, and contribute to the production of breast milk. By prioritizing nourishing meals and snacks, you’re not only providing your body with the resources it needs to recover efficiently but also setting the stage for long-term health and vitality as you embark on the journey of motherhood.
Grab my favorite meals for postpartum that are healthy, delicious and easy to prep by clicking here.
If you want to expand on more nourishing and delicious recipes in addition to what I shared above, make sure to check out this full resource guide.
REST AND RECOVERY
Rest and recovery are paramount during the first month postpartum, offering a crucial foundation for both physical healing and emotional well-being.
Adequate rest allows the body to recover from the demands of childbirth, promoting healing of perineal tears, cesarean incisions, and muscle strain. Moreover, prioritizing rest supports hormonal balance, aiding in the regulation of mood and energy levels during this tumultuous period of adjustment. Emotionally, taking time to rest fosters a sense of calm and relaxation, helping new mothers navigate the myriad emotions that accompany the postpartum experience. By honoring the need for rest and recovery, mothers can replenish their reserves, cultivate a deeper bond with their newborn, and lay the groundwork for a smoother transition into parenthood.
I personally follow the 5-5-5 rule postpartum. This practice emphasizes a period of rest and recovery for the mother after childbirth, typically lasting for about 15 days.
5 Days in Bed: During the first 5 days after childbirth, the mother is encouraged to stay in bed as much as possible. This period is dedicated to rest and recovery, allowing the body to heal from the physical stresses of childbirth. Family members or caregivers often provide support during this time, helping with tasks such as caring for the newborn, preparing meals, and household chores.
5 Days on the Bed: In the next phase, which spans the following 5 days, the mother may spend more time sitting or reclining on the bed rather than lying down continuously. While still prioritizing rest, she may gradually become more mobile and engaged in light activities. However, the emphasis remains on allowing the body to recover and avoiding strenuous tasks.
5 Days Around the Bed: During the final 5 days of the postpartum period, the mother begins to move more freely and engage in activities outside of the bed area. She may start to resume some household responsibilities and may also begin to venture outside the home, although still taking care to prioritize rest and avoid overexertion.
I had to plan for this period in order for it to take place. I am happy to share more with you 1:1 on how I make this possible with a large family, a husband that works outside of the home and no family help.
SUPPORTIVE ESSENTIALS
Surround yourself with supportive essentials that enhance your comfort and well-being during the postpartum period. Invest in comfortable nursing bras and clothing that accommodate your changing body, as well as soothing skincare products to alleviate any discomfort associated with hormonal fluctuations. I do not recommend an abundance of stuff around when you’re postpartum because you won’t use it and it will bother your mental. After having my seventh baby I can say with confidence there’s only so much stuff you actually need. Here are the items I couldn’t go without during my first month postpartum.
EMOTIONAL WELLNESS
I encourage you to acknowledge and honor the full spectrum of emotions that accompany the postpartum experience, from overwhelming joy to moments of vulnerability and uncertainty.
Cultivate a support network of friends, family members, and healthcare professionals who can offer guidance, reassurance, and practical assistance as needed. Prioritize open communication with your partner and loved ones about your emotional needs, and don’t hesitate to seek professional support if you’re experiencing symptoms of postpartum depression or anxiety.
As I have been through postpartum seven times, I can say that your mental health is of upmost importance. If you are doing well, generally your baby follows suit. I’ve found that I do have times where I struggle with overwhelm, anxious feelings, brain fog and overstimulation. For that reason, I highly suggest supporting your nervous system postpartum with a high quality hemp wellness regimen. Not only will it help your mental, it will also benefit healthy hair, skin, nails and joints!
There are several potential reasons why some individuals might consider using hemp wellness postpartum:
Pain Relief: Childbirth can be physically taxing, and many women experience pain and discomfort postpartum. This may offer a natural alternative for pain relief, potentially alleviating discomfort from vaginal tearing, episiotomy, or cesarean section incisions.
Reduced Inflammation: This has anti-inflammatory properties, which may help reduce inflammation associated with childbirth, such as swelling and inflammation at the site of perineal tears or incisions.
Stress and Anxiety Management: The postpartum period can be accompanied by heightened stress and anxiety due to hormonal changes, sleep deprivation, and the challenges of caring for a newborn. This has been studied for its potential anxiolytic (anxiety-reducing) effects, which may help new mothers manage stress and anxiety levels.
Improved Sleep Quality: This has been reported to have calming effects that may promote relaxation and improve sleep quality. Given the sleep disruptions common in the postpartum period due to newborn feeding schedules and other factors, this may potentially help new mothers achieve better rest.
Mood Regulation: Some studies suggest that this may have mood-stabilizing properties, which could be beneficial for women experiencing mood swings or symptoms of postpartum depression or anxiety. However, severe mood disorders postpartum require professional evaluation and treatment.
Breastfeeding Support: Some women have reported using this to alleviate breastfeeding-related discomfort, such as sore nipples or engorgement. Additionally, the relaxation effects of this may help promote the let-down reflex during breastfeeding. It can also help with milk production overall because we naturally make cannabinoids in our bodies and when we supplement with this it helps produce the right amount milk for our baby!
I encourage all moms to try this postpartum. It’s safe to consume during pregnancy and postpartum and something I noticed if I didn’t take it. We are meant to thrive in motherhood and I swear by this combo. It helps me with all of the issues mentioned above and the collagen is a FREEBIE with your 30 day supply of daily hemp wellness. Collagen is great for postpartum for many reasons, you can read more about it here.
Grab your hemp wellness bundle by clicking here.
AS YOU EMBARK ON THIS INCREDIBLE JOURNEY OF MOTHERHOOD, REMEMBER TO GIVE YOURSELF GRACE AND PATIENCE. THE POSTPARTUM PERIOD CAN BE CHALLENGING, BUT WITH THE RIGHT SUPPORT AND RESOURCES, YOU CAN NAVIGATE IT WITH CONFIDENCE AND EASE.
IN THIS GUIDE, WE’VE COVERED A RANGE OF MUST-HAVE ITEMS TO HELP YOU DURING THE POSTPARTUM PERIOD, FROM PRACTICAL ESSENTIALS TO SELF-CARE INDULGENCES. REMEMBER THAT EVERY MOTHER’S EXPERIENCE IS UNIQUE, SO FEEL FREE TO ADAPT THESE SUGGESTIONS TO FIT YOUR OWN NEEDS AND PREFERENCES.
ABOVE ALL, PRIORITIZE YOUR WELL-BEING AND CHERISH THIS SPECIAL TIME WITH YOUR NEWBORN. LEAN ON YOUR SUPPORT NETWORK, WHETHER IT’S FAMILY, FRIENDS, OR ONLINE COMMUNITIES. AND ALWAYS REMEMBER, YOU’RE DOING AN AMAZING JOB.
WISHING YOU A HAPPY AND HEALTHY POSTPARTUM JOURNEY AHEAD!
