10 Must-Know Postnatal Care Tips for a Speedy Recovery

Recovering from childbirth can be a challenging process, but taking proper postnatal care can make it smoother and quicker. Don’t neglect yourself during this time, as your body needs extra care and attention to heal. Here are some essential tips to help you recover quickly and get back to feeling like yourself again.

Becoming a mother is often considered as the start of a new life. Although childbirth is a joyous moment for most women, it can have an impact on their overall physical and mental well-being. The body undergoes significant changes during this process, making proper postnatal care for the mother essential.

Are Postnatal care and Postpartum care different?

Postnatal and Postpartum are two distinct terms, though they are often used interchangeably. 

• Postpartum denotes the immediate period following childbirth, usually spanning six to eight weeks. During this time, the mother experiences significant physical and emotional changes as she recovers from childbirth and adapts to parenthood. 
• Postnatal, on the other hand, refers to the period after childbirth, but it is not as specific as postpartum. It can refer to the first few weeks following childbirth or the entire duration after childbirth. 

Generally, Postnatal care refers to the care provided to the mother and newborn after childbirth. This includes physical examinations, breastfeeding support, and emotional support. 

On the other hand, Postpartum care specifically refers to the care required by the mother immediately after childbirth. This may involve pain management, infection prevention, and promoting healing.

What does the Postnatal Care Phase Mean?

Every pregnancy is a unique experience, and so are the delivery and postpartum periods. Although it’s important to be prepared, it’s difficult to predict how your body will react to your new baby and the many changes you may encounter. 

Fortunately, in our country, the postpartum period is highly significant. Providing advice to postnatal mothers is something that most women can do, as they have gone through the same experience themselves.

In Indian households, it is common to plan extensive postnatal care for mothers, especially during the first 40 days after delivery. This period is called the ‘confinement period’, and it is recommended that new mothers rest and avoid any strenuous activity. Usually, the mother is accompanied by other women, such as her mother, mother-in-law, or other female relatives. 

During this time, there is a special emphasis on the mother’s diet and nutrition. To stay healthy and boost breast milk production, she is fed simple yet nourishing foods, including various herbal drinks.

10 Must-Know Postnatal Care Tips for Mothers

The first few hours and days after giving birth are crucial for both the mother and the newborn. If the mother is considered high-risk, the best option is to receive care in a hospital, where doctors can monitor them both for a few days. 

If there were no complications before or during delivery, the following tips can be helpful. However, it is important to consult with your doctor or caregiver before making any changes to your routine.

1. Rest and Relaxation:

• Quality Over Quantity

After giving birth, it’s essential to prioritize the quality of your sleep over the quantity. While it can be challenging to get enough sleep with a newborn in the house, it’s important to focus on restful and restorative sleep. 

Even if you can only grab short naps throughout the day and night during your postnatal care phase, these can be just as rejuvenating as longer stretches of sleep.

• Delegate Responsibilities

It’s also crucial to delegate responsibilities and ask for help when you need it. Enlisting the support of friends and family to help with household chores can free up more time for you to rest and bond with your baby. This way, you can focus on your recovery and the joy of being a new parent without feeling overwhelmed.

2. Nutrition is Key:

• Balanced Diet

Nutrition plays a vital role in keeping your body healthy, and a well-balanced diet is key to achieving this. Opting for nutrient-dense foods that contain essential vitamins and minerals is crucial to replenishing your body’s needs. 

This includes including plenty of fresh fruits, leafy greens, colourful vegetables, lean proteins, and whole grains in your meals. Not only does this help to maintain the balance of your body, but it also helps to keep you active and energized throughout the day and postnatal care period.

• Hydration

When it comes to hydration, it’s essential to ensure that you’re drinking sufficient water. This is even more important if you’re breastfeeding because water helps in milk production and ensures that you stay hydrated. 

Furthermore, staying hydrated helps in promoting a healthy recovery process after childbirth. It is recommended to drink at least 8-10 glasses of water per day to meet your body’s hydration needs.

3. Gentle Exercise:

• Start Slow

It’s crucial to seek advice from your healthcare provider before embarking on any exercise regime. Once you receive the go-ahead, it’s essential to start slow, with gentle exercises like pelvic tilts and Kegel exercises to strengthen your core muscles.

• Postpartum Yoga

Postpartum yoga is an excellent choice for new mothers as it focuses on slow, deliberate movements and breathing techniques that promote relaxation and flexibility. 

By engaging in postpartum yoga, you can help your body recover and heal while also building strength, reducing stress, and improving your overall well-being.

4. Pelvic Floor Care:

• Kegel Exercises

As a new mother, it is crucial to prioritize the strengthening of your pelvic floor muscles during the postnatal recovery process. Incorporating Kegel exercises into your daily routine is highly recommended as it can enhance bladder control and support the healing process. 

• Pelvic Floor Physiotherapy

In case you require personalized exercises and guidance during your postnatal care phase, it is advisable to seek the services of a pelvic floor physiotherapist who can provide you with specific recommendations tailored to your individual needs.

5. Embrace Self-Care Rituals:

• Me Time

It’s important to take some time for yourself every day to practice self-care. Whether it’s indulging in a warm bath, reading a book, or savouring a cup of tea, these simple actions can have a significant impact on your mental well-being. 

• Delegate responsibilities

Don’t be afraid to delegate responsibilities, especially when taking care of a baby. Allow others to help you care for the baby while you take a break. It’s crucial to recharge both physically and mentally to stay healthy and happy throughout your postnatal care phase.

6. Connect with Other Moms:

• Join Support Groups

Being a new mom can be an overwhelming experience, filled with challenges and uncertainties. However, you don’t have to go through it alone. One of the best things you can do is to connect with other moms who are going through the same journey. 

By joining support groups, either online or in your local community, you can get the support, understanding, and sense of community that you need during this time.

• Open communication

Moreover, it’s essential to be open and honest about your feelings as a new mom. Motherhood can be an emotional rollercoaster, and it’s okay to feel overwhelmed, anxious, or frustrated. 

By talking about your experiences openly, you can not only help yourself but also other moms who may be going through the postnatal care phase. Open communication can be therapeutic, and it can help you feel less alone in your journey.

7. Postnatal Check-ups:

• Regular Doctor Visits

It is important to attend all postnatal check-ups to ensure that your recovery is on track. You should discuss any concerns or questions you may have with your healthcare provider. 

• Mental Health Check

Your mental health is as important as your physical health. Make sure to talk about your emotional well-being with your healthcare provider to address any signs of postpartum depression.

8. Breastfeeding Support:

• Lactation Consultant

If you are experiencing difficulties with breastfeeding, it is highly recommended to seek the guidance of a lactation consultant. They can provide you with valuable tips on how to position your baby properly achieve a good latch, and address any concerns you might have.

• Proper Nutrition

Additionally, maintaining a healthy diet is crucial to support milk production for postnatal care. To receive personalized dietary advice, you can consult with a lactation specialist.

9. Hygiene and Wound Care:

• C-section Care

After undergoing a C-section, it is crucial to follow the appropriate wound care instructions to ensure proper healing. You should keep the incision site clean and dry by changing the dressing as instructed by your healthcare provider and avoiding any activities that may irritate the area. 

It’s also essential to be vigilant for any signs of infection, such as redness, swelling, or discharge, and contact your healthcare provider immediately if you notice any of these symptoms.

• Perineal Care

For vaginal deliveries, practising good perineal hygiene is crucial in preventing infection and promoting healing. You can use a peri-bottle filled with warm water to gently clean the area after each use of the bathroom. 

Patting the area dry with a clean towel or cloth can help prevent any irritation. Additionally, wearing loose, comfortable clothing and avoiding any activities that may cause friction can also aid in the healing process.

10. Patience and Positive Mindset:

• Celebrate Small Wins

Every day brings a unique set of challenges during the postnatal care phase, but it’s important to recognize that each day also brings small victories. 

Whether it’s the moment you successfully breastfeed your baby, the feeling of refreshment from a good nap, or the simple pleasure of spending quality time with your child, these achievements are worth celebrating.

• Accepting Imperfections

Motherhood is not about being perfect, but rather about adopting imperfections and learning from them. It’s a journey filled with ups and downs, but each challenge offers an opportunity to grow and become a better parent. 

Remember to enjoy the journey and cherish the moments surrounding postnatal care, no matter how small or imperfect they may be!

The post-delivery phase can be a challenging time for women. Some women may experience physical and mental issues that make the recovery process more difficult. It is crucial that new mothers receive sufficient support from their loved ones to help them heal and adjust to the rapid changes that occur during pregnancy and childbirth, in and around postnatal care.