Basic Postpartum Needs

Watch my video on 5 Universal Postpartum Needs

Pregnancy and childbirth are significant milestones that are celebrated across various cultures and, as a mother myself, healing after childbearing is just as important if not more.

So here, we will take a look at a few basic needs for healing in the postpartum period. Those who have undergone miscarriage or abortion might also find benefit from these tips as well. If you are thinking of implementing some or all of this information, please discuss these with your physician/midwife to make sure these are right for you.

At the end of this post is also is a list of resources I have compiled for Postpartum-centered books and New York City establishments of interest.

Extended Rest Period

Those who have given birth are expected to rest for the first 20-60 days after delivery with 40 days being the average amount. They must be cared for so that they can direct all their energy toward their baby after dealing with the extraordinary experience of childbirth. It’s important to keep their spirits up and make them feel loved and supported. This rest period can help the new parent restore their health in time for their 6-week medical check up. Until then, the new parent should be nourished with food, love and support and take note of any abnormal emotions or physical changes to report to their providers. Rest and the next 4 items are applied to help restore the birther’s health and wellness.

Nourishing Food

Food is medicine! To nourish the body and balance hormones, the postpartum patient needs to rest as well as take in nutrient-dense foods. A healthy postnatal diet can cleanse reproductive organs, boost immunity, and aid milk production. While there are variations in ingredients and spices between cultures, postpartum foods are generally warming, easy to digest, and rich in nutrients, antioxidants and collagen to help cleanse and repair the body. Those out of labor should consider consulting with their physician and a nutritionist/dietitian or herbalist to have a more personalized dietary/herbal regimen especially if you are deficient in any particular nutrient/mineral. Cooking and eating the placenta for additional nutrition is possible, you can also have the placenta dried and encapsulated by a certified practitioner. Personally, I have eaten my placenta by cooking into a lasagna, I will share that recipe in the future!

Below are a few general items to incorporate, but keep in mind that the ingredients should be in balanced in proportions, contain variety, and are eaten in moderation:

• Fruits - 3-5 servings daily

  • If adding to a dish, fruits (or vegetables) should take up half of the plate

  • Choose in-season produce with a variety of yummy and different kinds of fruits (use the Seasonal Food Guide to find out when certain produce is in season)

• Whole Grains

  • Avoid sugary/processed/refined products

  • Eating whole grains contains protein and fiber to help give longer lasting energy and feeling fuller for longer

  • Examples: Oatmeal, brown rice, quinoa, whole wheat pasta

• Proteins - 3-4 ounces per meal

  • Proteins help recover and build muscle tissue and benefit hormone health, skin healing, breast milk, blood sugar, satiety and more.

  • Those who are breast feeding or pumping will require more protein than the normal rate as breast milk requires additional protein.

  • Incorporate both animal and plant-based proteins, avoiding processed meats that contain nitrates and fillers.

  • Examples: chicken, fish, beans, lentils, tofu, tempeh, edamame, quinoa and eggs.

• Calcium Rich Foods

  • Incorporate dairy and/or plant-based sources.

  • Examples: bok choy, collard greens, soybeans and calcium fortified foods like plant-based yogurts and cereals.

  • For toppings consider: chia seeds, almonds and sesame seeds

• Hydration - 125 ounces daily

  • Consider using a reusable water bottle/container as a eco-friendly option.

  • Using digital reminders on your phone can help if you tend to forget to drink.

  • Incorporate fruit/veggie flavorings to make water fancy and tasty!

  • Examples: water, decaffeinated tea, smoothies, coconut water, soups, broths, fruits/vegetables with high water content

Loving Touch

Because the body undergoes a dramatic physical change and the organs are returning back to their original positions, special care and observation needs to be taken when considering the postpartum physique. Bodywork in the form of massage, acupuncture, abdominal support and physical therapy are key to help rehabilitate the body, flush the lymphatic system, and optimize circulation. A caring and sensitive touch during this period is important to have regardless of the type of treatment. Apart from your physician, it is very important to get an evaluation from a pelvic floor specialist as many OBGYNs, urologists, or colorectal surgeons do not consider the pelvic floor as a whole. It is also important that careful observation by train professionals will help avoid further damage and illness in the postpartum period. Below are typical symptoms to expect, but know that everyone might not experience some of these.

Typical Symptoms to Expect After Childbirth

• Heavy Bleeding

• Abdominal Cramping

• Perineal Pain and/or tearing

• C-Section scarring and pain

• Constipation and/or Hemorrhoids

• Chills

• Night Sweats

• Incontinence or difficulty voiding urine

• Engorged breasts

• Back Pain and/or Headaches

• Pain or difficulty walking

• Depression and/or anxiety

• Exhaustion

• Pelvic Floor Dysfunction/Pain

• Diastasis Recti

• Organ Prolapse

Treatments and Services that can and should be used for postpartum people include Acupuncture, Massage, Lactation Consulting, Placenta Encapsulation, Belly Binding, Pelvic Floor Physical Therapy, Medical Physician, OB/GYN, Midwife, and doulas to name a few. As an acupuncturist, I can say that acupuncture can help reduce lumbar and pelvic pain, improve quality of life, balance mood, reduce functional disability during and after pregnancy. Ear (Auricular) acupuncture specifically can release endorphins to help relive pain and stress and to boost mood. The needles act on the nervous system to interrupt the pain signal, acting as a natural pain killer. When used at local points on the body, the needles can affect our connective tissue by releasing adhesions, muscle knots and muscle tension. Typically patients can see beneficial results after 2-3 treatments.

The Right Support

The postpartum period is a delicate time for the birthgiver and they should be surrounded by those who love and care for them well and look out for their best interest. In order for them to get optimal rest and reassurance, those who are about to go into labor should organize support ahead of time and include those they are comfortable with to care for them. Consider asking close family or friends or hiring postpartum doulas, midwives, maids, night nurses, cooks, nannies, lactation consultants and support groups. Postpartum patients need to know that they aren’t alone and they can relax because they and their baby are taken care of. Be sure that the birthgiver is comfortable with whomever is invited as they are sharing a safe space with them and anything that could dampen the spirit or health of the new parent should be avoided.

Contact with Nature

In these modern times, we often forget how nature can be soothing and regenerating through its beauty and simplicity.

• Fresh air and warm sunlight can refresh and relax the body and mind

• A short walk can help circulation of blood and energize the spirit

• One can also bring nature home with an herbal bath, plants in the home or herbal medicinals/topicals to help relax, relieve and detox the body (of course you will need to get permission from your physician on the timing of use for the bath and herbal medicinals)

In conclusion, by applying ample rest, support, nourishment and treatment we can better help new parents and birthgiviers to care for the new baby. These can also help the body recover whether it is from a vaginal birth/C-section or miscarriage/abortion