Bringing a new life into the world is a beautiful and transformative experience, but postpartum recovery can present its own set of challenges, especially if you’re navigating it alone. At Henry J. Austin Health Center (HJAHC), we want you to know that you are not alone. Here are seven practical, low-cost tips to help you during your postpartum recovery:
1. Take Care of Your Body
Your body has just gone through an incredible journey. It’s important to give it the care and rest it needs to heal.
Rest when you can: Try to sleep, stretch, relax, or meditate when your baby sleeps. Even five minutes can make a big difference.
Stay hydrated: Drink plenty of water, milk, herbal teas, and/or broths throughout the day to keep your energy up and help with milk production if you’re breastfeeding.
Eat nutritious foods: Do your best to eat a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins. Healthy eating will help your body recover and give you the energy you need.
2. Manage Pain and Discomfort
Postpartum pain is common, but there are ways to ease the discomfort.
Soothe vaginal soreness: Sit on a pillow or padded ring, use ice packs, and take warm baths to help with healing.
Relieve hemorrhoid pain: Witch hazel pads and warm baths can reduce swelling and discomfort.
Ease breast swelling: Breastfeed often and use warm compresses before feeding and cold compresses afterward to reduce pain and swelling.
3. Handle Emotional Changes
Bringing a new baby home can be an emotional rollercoaster. It’s normal to feel a range of emotions, from joy to anxiety.
Talk about your feelings and/or concerns: Share your emotions with friends, family, or a support group. Sometimes, just talking about your feelings or concerns can make a big difference.
Ask for support: If you’re having a difficult time preparing food for yourself while caring for your little one, a friend or neighbor might like to bring over some warm meals. Let people know how they can help you.
Seek help for mental health: If you feel overwhelmed or very sad, it’s important to contact your healthcare provider. Postpartum depression is common and treatable. HJAHC’s behavioral health counselors have the tools needed to help you manage your situation.
4. Stay Active
Gentle exercise can boost your mood and energy levels once a doctor has cleared you to do so.
Take short walks: Walking with your baby is a great way to get some fresh air and light exercise.
Do pelvic floor exercises: Strengthen your pelvic muscles with Kegel exercises to help improve bladder control and support your recovery. Search for quick workouts on YouTube to fit your busy schedule.
5. Connect with Support Groups
It can be incredibly helpful to talk to other new mothers who understand what you’re going through.
Find local support: Join a local support group for new mothers. Sharing your experiences and hearing from others can be very comforting.
- HJAHC’s Centering Families program combines one-on-one child and caregiver health assessment, interactive learning, and community building in a postnatal group setting.
- To learn more about our Centering Families program, call 609-278-6009.
Virtual groups: Look for online communities where you can connect with others at any time. These can be a great resource for advice and support.
6. Utilize Women’s Health Services at HJAHC
Our family planning services offer affordable healthcare that can make a big difference during your postpartum recovery.
Check out Title X services: Get advice and support for birth control and family planning. Strategies such as choosing the right birth control method can help you manage your reproductive health effectively.
Schedule checkups: Postpartum checkups are essential to monitor your recovery and address any concerns you may have.
7. Practice Self-Care
Taking care of yourself is just as important as taking care of your baby.
Take breaks: Make time for activities you enjoy, like reading, listening to music, or just taking a quiet moment for yourself.
Ask for help: Don’t hesitate to reach out to friends, family, or community resources for support with baby care and household tasks.
Remember, it’s okay if your house is a little messy or you’re not on top of your fitness and routines as usual. Postpartum recovery is a journey, and it’s okay to ask for help along the way. HJAHC is here to support you with the care and resources you need.
