Baby #3 is due this fall and I finally finished writing my 115-page ebook on natural postpartum care that I started in 2021! I've been trying to focus more on my postpartum planning this time around instead of solely on my pregnancy and upcoming labor.
In many cultures around the world, new mothers are encouraged to rest and heal while family and neighbors care for them, their home, and their children. Women cook and clean for the new moms. Some give daily massages. Herbal teas and special soups are prepared. This is quite different from traditional American postpartum care. Many moms may get help with meals but may not have as much support for themselves, their children, or their home.
According to Dr. Oscar Serrallach, over half of new mothers in western cultures experience what's known as postnatal depletion with symptoms ranging from fatigue and brain fog to feelings of overwhelm. This is often due to women trying to "bounce back" too quickly and being depleted in nutritional stores.
While researching for my book, here are some of my favorite tips that I learned that I'd like to do better at implementing this time around.
#1: The 5-5-5 Rule
New moms should spend 5 days in bed (of course, go to the bathroom!), 5 days on the bed (with 30 minutes of gently moving around followed by 90 minutes of rest), and 5 days near the bed (at least half of the day). Many cultures around the world have rest periods of 30-40 days, but I think I can definitely try the 5-5-5 rule!
#2: Eat Warming Foods
Your body is nutritionally depleted after pregnancy and birth. This is the time to focus on healing and nourishing foods such as soups and stews, bone broth, and herbal teas.
#3: Plan for Help
If possible, this is the time to ask others for help besides your partner or spouse. Maybe you have family close by that can help with childcare. Perhaps you have a church community who can set up a meal train. Maybe you have some friends who could plan a time to check in with you virtually or physically. Many people want to help but don't want to be intrusive. This is the time to be brave and ask!
Here are some great podcast episodes I've listened to recently that are worth checking out!
Real Food for Pregnancy and Postpartum by Happy Homebirth
How to Organize Truly Helpful Postpartum Support by Birthful
There is so much more that I've learned about postpartum recovery and I truly think it is a missing component in how women prepare for babies here in America. My ebook includes 16 chapters on physical recovery, sleep, breastfeeding, pelvic floor physical therapy, babywearing, nourishment, and more! It was read and reviewed by a certified professional midwife and includes an interview with a pelvic floor physical therapist. You'll also receive a 20-page planning guide! I include many links to products and resources for you to check out as well.
What are your biggest tips for postpartum recovery? Let me know in the comments!
-Morgan
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