A big topic to think through is Self-Care for you and your partner. Mental, physical, and emotional health is essential to postpartum so everyone can be at their healthiest.
When I was postpartum with my first kids, I didn’t know I needed to schedule my shower, time to eat, or even time to drink water. I would make myself cozy on the couch to feed the baby at 9AM and be in the same spot 8 hours later—having eaten and peed minimally. Where did the day go?
Why is self-care so important?
Many reside far from our extended families today, creating isolated nuclear units. This distance means new parents often lack support, adding strain to the family dynamic. Handling the demands of a newborn alongside postpartum hormonal shifts, sleep deprivation, and constant feeding schedules is undeniably challenging. Amidst these physical demands, it's easy to overlook the emotional journey unfolding alongside. Neglecting self-care during this period ultimately jeopardizes our physical and mental well-being.
How do you figure out realistic self-care?
We know it’s essential, but how do you fit it in? Keep expectations low so that the items you choose to do are simple and achievable quickly. Self-care is more than 30-minute meditations and spa days. And you know what? Some days, it might be hard to accomplish, and some days, you may not know where the day went. But if you think through some simple things you might want to do each day, it will be easier to prioritize when the time comes.
I recommend fitting in self-care by creating a rough plan that allows both you and your partner at least 30 minutes at some point in the day to complete something from your self-care list. There is a list you can steal below, but some that I love include taking a walk outside, having some quiet time to enjoy a cup of coffee, or even taking a shower alone.
Spending time 24/7 with a baby can be challenging, and you may not interact much with adults in the early weeks postpartum. Reaching out to other women who are going through similar experiences can be a super potent form of “self-care”. It keeps you from feeling alone and helps you expand your circle as you tackle this new chapter.
My non-negotiable was a daily shower! I may not have had much sleep or hot coffee time, but I took daily time to breathe under that warm water and get dressed. It ultimately made me feel so refreshed and renewed.
Nourishment is self-care too
What you eat directly affects how you feel. It's easy for new moms to get so wrapped up caring for their babies that they forget about themselves. A balanced diet is vital:
- To aid in the healing of soft tissues
- To enhance blood and cellular health
- To produce and provide nutrient-rich breast milk
- To have the energy required for feeding and taking care of a newborn
The key categories to focus on in the postpartum period include fluids, protein, healthy fats, and fresh fruits, vegetables, and whole grains. With fluids - you need a LOT, and with electrolytes if possible. You can find little packets to add to your water each day. Protein is essential for healing and tissue repair, and fruits, vegetables, and whole grains have nutrients to help with recovery and fight inflammation. Some of my go-to items for postpartum moms are below:
Prenatal/Postnatal Vitamin – Your doctor will recommend that you continue taking this to ensure all of your nutrient levels are supported.
Soups and Stews – Easy to eat, and digest – and even better with added protein! Warming, nourishing.
Eggs – Great protein source that’s easy to make.
Meat – if you eat it – has the necessary amino acids for tissue repair.
Healthy Fats like nuts, avocados, olive oil, and fatty fish like salmon.
Veggies – When it comes to vegetables, cooked veggies will be easier to digest than raw – and better for the first few days postpartum.
Probiotics/Probiotic Rich Foods – Great to nourish the gut.
Beans – Chickpeas, black beans, lentils, etc are easy to make in the postpartum period and provide protein, folate, iron, and zinc in most cases.
Whole Grains – When we think about whole grain – think minimally processed – which are great for fighting inflammation and long lasting energy. Quinoa, brown rice, oats, buckwheat, farro, are all great options!
Can you give me a self-care list? My brain hurts
Here is a list of my top postpartum self-care to-dos. Keep them handy on your phone to avoid freezing up and dealing with decision overload. Just open up your phone, choose one:
- Drink water (add lemon for fun)
- Drink tea, make coffee
- Call a friend or leave some voice notes
- Take a walk (with or without baby)
- Take a shower
- Hide in the closet and have a good cry
- Practice 5 minutes of meditation (keep it simple and use an app!)
- 10 minutes of exercise (++)
- Have a snack that includes a vegetable or fruit
- Put on clean clothes for a fresh start
Stay accountable
Contact a few close friends or family members and ask them to send regular check-in texts. Messages asking if you were able to sneak in a shower or step outside for fresh air can be real game-changers because they remind you to prioritize self-care when you are lost in the day-to-day monotony.
Keep in mind that minor adjustments can have a significant impact. So, pause for a moment, review these suggestions, and choose one that feels manageable for the day. Then, make a commitment to yourself. You deserve it, and I promise it will make the rest of the day better!
This site is intended for informational purposes only and does not provide medical advice. Please consult your physician or other health-care professional.
