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Postpartum

Your Support Guide To Postpartum Recovery After Birth

Written by: Biostime Nutrition
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Your little bundle of joy is back home with you and you’re learning the ropes of your new role as a parent. While your baby is no doubt your priority now, you’re also going through some big physical and emotional adjustments too.

It’s important to make sure your own wellbeing is a focus as well during this time, giving yourself plenty of time to heal and recover. Keep in mind that the length of time it can take to adapt is different for each family and each family member. Factors such as your baby’s personality, your own personality, your parenting experience, and the amount of help and support you have will all play a part in your readjustment period. During this time, try to get plenty of rest (however impossible that may seem), and don’t be afraid to seek help.

Here are some of the postpartum changes that you can expect, as well as some tips to help you practise selfcare and prioritise rest.

Physical changes post pregnancy

Wondering what to expect postpartum? Your body has undergone some big changes during pregnancy. It can take some time for your post pregnancy body to heal and recover. Here are some of the main changes to keep in mind.

Uterus

Having spent the previous months expanding enough to fit your baby, your uterus will take around 5-6 weeks to return to its pre-pregnancy size. You may experience cramps during this time as it begins to contract and shrink1. You will also experience postnatal bleeding, known as lochia, which is the lining of the uterine wall being discarded, which will happen regardless of whether you had a vaginal or caesarean birth. The duration of postnatal bleeding varies from person to person, but usually lasts from 2-6 weeks after birth. After birth, your midwife will feel your tummy to monitor where your uterus is and how high it’s sitting2.

Breasts

Your breasts may feel full, hard, and painful for a few days after birth. This is because they are undergoing a process known as engorgement, as your breast milk kicks in. The first milk you’ll produce in pregnancy is a thick, yellow-coloured, nutrient-rich milk called colostrum. Colustrum generally changes to mature breast milk anywhere from 24 hours to a few days after birth2. You can ease the discomfort from breast engorgement by frequent breastfeeding and/or pumping.

Postpartum selfcare

With all the changes your body undergoes during pregnancy and after giving birth, it’s important to give yourself plenty of time to rest and recover. Here are some things you can do to support your recovery after giving birth:

Rest

Feeling tired during your postpartum stage is totally normal. Not only are you recovering, but you’re also getting to know a new human. Your body has just been through a huge, and incredible experience, so rest is essential for recovery after birth. Resting as much as you can will help ease the fatigue that you’re feeling. As hard as this is with a newborn, try to take short naps whenever possible.

How much rest do you need postpartum?

You should aim to get as much sleep in a day as you did before you became pregnant, even if it has to be broken up into multiple shorter periods.

Exercise

If you had an uncomplicated birth, you can begin post-pregnancy exercises to help with recovery. It’s always best to check with your healthcare practitioner beforehand to get the all clear and ensure you don’t overexert yourself. If you needed surgical intervention during or after giving birth, such as an episiotomy or caesarian section, you’ll need a longer period of rest before beginning any exercise routine. Again, it’s always best to talk to your healthcare practitioner before you start exercising again. Either way, it’s important to take it slow and steady, and check in with your body to see how you’re feeling.

Getting practical help

When it comes to getting practical help, lean on your village. Consider your needs and what will help you the most. When family and friends ask if there’s anything they can do to help, your answer should always be “yes”. Don’t be afraid to ask them to cook a meal for you, do your laundry, go grocery shopping for you, or vacuuming, and ask them to make their own tea or coffee when they visit. You may also want to think about whether hired help is an option at some stage.

Postnatal check-up

It is a good idea to have a check-up with your healthcare practitioner 3-8 weeks after delivery. The purpose of this examination is to see if your recovery is “on track” and identify any problems. However, if you have noticed anything unusual, for instance, abnormal lochia, you should contact your healthcare practitioner immediately, rather than waiting for your check-up.

Emotional adjustment to parenthood

The early weeks after childbirth are not always easy. Between the lack of sleep and adjusting to the demands of a new baby and new routine, you are likely to experience emotional ups and downs caused by hormonal changes, fatigue, inexperience, and possible lack of support. For some women, these emotional fluctuations are short-lived, but for others, they can be overwhelming.

If you experience anxiety, the “baby blues” or full depression, or feel unable to cope, it’s important that you talk to your partner, family, friends or a healthcare practitioner. You may also find it beneficial to join a support group for new mothers in your area.

Keep in mind that professional help is also an option. There are plenty of psychologists and counsellors who have expertise in postnatal emotional issues. There is no shame in seeking help and it will only benefit you and your baby.

How long does postpartum last?

So, how long is postpartum recovery? The actual time that it takes to recover will vary from person to person. There are many different factors that can influence how long your recovery is including the type of birth you have, whether you needed medical intervention, as well as your baby and their personality. Although it can be difficult, try to get enough sleep, eat well and exercise, and enjoy your baby as much as you can. This period in your life will not last forever. Looking for more information on preconception and pregnancy? Head over to the Biostime Parent Lounge for more articles and useful tips.

References

  1. Cleveland Clinic. The Postpartum Period [Internet]. Cleveland Clinic. 2024. Available from: https://my.clevelandclinic.org/health/articles/postpartum
  2. Hospital TRW. What to expect. The Royal Women’s Hospital. Available from: https://www.thewomens.org.au/health-information/pregnancy-and-birth/your-health-after-birth/what-to-expect

Biostime Nutrition - Author

Postpartum