Postpartum Challenges: Physical Healing

Welcome to the second part of our journey through postpartum challenges, where we explore physical healing after childbirth. While many may perceive the postpartum period as a limited timeframe, the truth is that it extends far beyond the immediate weeks following birth. In fact, postpartum recovery can span years, marking a lifelong journey of healing and adaptation.

The First 40 Days: A Time for Rest and Recovery

Across diverse cultures worldwide, the first 40 days after childbirth hold a sacred significance, emphasizing rest and rejuvenation for both mother and baby. During this period, family and community rally around the new parent, offering essential support with household chores, meal preparation, and childcare. The tradition encourages the new mother to remain in bed for 10-14 days, allowing her body to heal, mainly focusing on the pelvic floor and perineum. This nurturing environment, rich with warm, nourishing foods and attentive care, fosters a space for bonding and recovery.

While committing to the full 40 days may not always be feasible, establishing a robust support network can significantly impact your recovery journey. Whether through the help of friends, family, or a dedicated postpartum doula, prioritizing your physical and emotional well-being lays the foundation for a smoother transition into motherhood.

40 days is a lot - and this certainly can be as long as you can realistically accomplish. But having a fantastic mental, physical, and emotional support system can make all the difference in your recovery, no matter how much time that may take. For more, click here to read How to Find Postpartum Support and Ask for Help.

Preparation Is Key: Nourishing Your Body

As you embark on your postpartum journey, nourishing your body becomes paramount. The demands of pregnancy and childbirth leave a significant toll, necessitating adequate rest and nutrition for healing and replenishment. Hydration, protein, healthy fats, and nutrient-rich foods form the cornerstone of postpartum recovery, offering energy, supporting milk production, and reducing the risk of postpartum depression.

Consider incorporating the following nourishing foods into your diet:

• Fluids: Prioritize hydration, incorporating electrolyte-rich beverages to replenish lost fluids.
• Protein: Essential for tissue repair and healing.
• Healthy Fats: Maintain Omega-3 levels for overall well-being.
• Fruits, Vegetables, Whole Grains: Packed with essential nutrients to aid recovery and combat inflammation.

From hearty soups and stews to nutrient-dense snacks, focus on incorporating whole, nourishing foods into your meals to support your body's healing process. Here are some of my favorites:

• Prenatal/Postnatal Vitamin – Your doctor will recommend that you continue taking this to ensure your nutrient levels are supported.
• Soups and Stews - easy to eat and digest—and even better with added protein! They are warm and nourishing.
• Eggs - an excellent protein source that's easy to make.
• Meat - if you eat it, has the necessary amino acids for tissue repair.
• Healthy Fats - nuts, avocados, olive oil, and fatty fish like salmon.
• Veggies - When it comes to vegetables, cooked veggies are easier to digest than raw, and they are better for the first few days postpartum.
• Probiotics/Probiotic-Rich Foods – are great for nourishing the gut.
• Beans - Chickpeas, black beans, lentils, etc., are easy to make in the postpartum period and, in most cases, provide protein, folate, iron, and zinc.
• Whole grains - When we think about whole grains, we think of minimally processed, which are great for fighting inflammation and providing long-lasting energy. Quinoa, brown rice, oats, buckwheat, and farro are all great options!

Caring for Your Body: Practical Tips for Comfort and Healing

Navigating the physical aftermath of childbirth involves attending to various aspects of your well-being, from managing postpartum bleeding to soothing perineal discomfort. First, you will bleed, and blood loss is normal, even if you had a c-section. This is called lochia and will be heavy at first – days 1 through 3. Generally, on days 4 through 10, the lochia should be a medium amount, and for days 11 through 21, it should look like you're spotting. Your hormones will affect this bleeding, and your situation may be different. If you are filling or soaking through more than one pad an hour – you'll want to call your medical provider.

With blood loss can come dizziness. This should only last for 1-3 days. Be sure to eat iron-rich, blood-building foods like meat, blackstrap molasses, or supplements with the help of your care team. Another helpful option is to drink coconut water or drinks that can replenish your electrolytes. You'll want to take it slow and not stand or move too quickly.
Here are some practical tips to ease your transition:

• Care of Stitches, Skid Marks, and Tears: Embrace a peri bottle for gentle cleansing, opting for warm water instead of abrasive toilet paper. Consider incorporating herbal sitz baths and soothing balms to promote healing and alleviate discomfort. A sitz bath is also a gentle, passive way to comfort the area. For comfort, consider witch hazel pads, perineal balms or sprays, calendula ointment, or ice pads. You will create a little comfortable situation each time you use the bathroom!
• Supportive Measures: Explore the benefits of belly binding, which provides stability and support to your core and pelvic region, aiding in postpartum recovery.
• Addressing Bowel Movements: Approach the first postpartum bowel movement with patience and care, prioritizing hydration and fiber-rich foods to ease the process. Utilize counter pressure techniques and consider the use of witch hazel for added comfort.
• Pelvic Floor Rehabilitation: Engage in gentle pelvic floor exercises to promote circulation and regain strength. Prioritize rest and mindful posture to support the healing process. A pelvic floor therapist can be very helpful in setting you up with these tools.

Navigating Surgical Birth Recovery

Because you are not to lift anything heavier than the baby for the first two weeks – you'll want to set up your house for post-op healing, ensuring that everything is where you need it to be and that you don't have to walk up and down any stairs unnecessarily. Do this even if you are planning for a vaginal birth because you don't know with 100% certainty how you will birth. Have your postpartum supplies in an easily accessed bin and a changing station set up on the main floor of your house for easy access. Mentally, if your c-section was unplanned, you may feel failure, guilt, or anger, and these are all okay feelings to have. But also remember that there is no "right or wrong way" to have a baby, so let yourself feel empowered and accomplished. Click here to read Coping with a Traumatic Birth Experience.

A list for healing and comfort:

• Long Pads with wings or diapers
• Stool softener
• Pain relief
• Probiotics
• Snacks
• Water bottle with a straw
• Peri bottle
• Perineal spray
• Witch hazel pads
• Calendula ointment
• Perineal ice packs
• Sitz bath supplies

Postpartum Warning Signs: Monitoring Your Health

Amid the whirlwind of new experiences and emotions, it's crucial to prioritize your physical and mental well-being. Familiarize yourself with warning signs of postpartum complications, from chest pain to thoughts of self-harm, and seek prompt medical attention if needed. For more information on Identifying & Coping with PPD & PPA click here.

In conclusion, the postpartum journey encompasses a spectrum of physical and emotional experiences, each deserving attention and care. By prioritizing rest, nourishment, and self-awareness, you pave the way for a smoother transition into motherhood, embracing the transformative power of this sacred period of healing and renewal.