As I’m coming close to the end of my “4th trimester” (having birthed my second baby seven weeks ago), I want to share some tips to help you HEAL after giving birth (natural or c-section) OR to help you heal from any surgery or trauma.
These are things that I myself applied and helped me immensely to have a great recovery, something I wish for anyone and everyone.
A quick note before I delve into my tips: I want to start by emphasizing that the Postpartum period is one of the most challenging times in any woman's life, and it’s very hard to feel completely prepared for everythitng it entails, including lack of sleep, hormonal changes, breastfeeding frustrations, physical pains from healing, accepting a different body, etc. It’s an extremely difficult time for most of us, but that being said, there ARE some things that can help us have a somewhat easier transition and possibly quicker recovery. My focus today is to shtare some things that helped me, and hopefully can help you (or any person going through postpartum, or again, recovering from a surgery).
10 TIPS FOR HEALING AND RECOVERING POST BIRTH (also mostly applicable when recovering from a surgery / operation):
1. PREP BEFOREHAND. Take time BEFORE your birth (or operation) to start winding down and prepping for your recovery. In my case, this meant re-reading the book The First 40 days, requesting support beforehand, and making sure (gradually, without a rush) that I had the basics that would support me during my recovery – including:
Soft comfty pjs and practical comfortable clothes that were c-section and breastfeeding friendly. (For ex., I splurged on some outfits from Kindred Bravely and pj’s from Haven Well Within, both of which I liked).
My favorite gentle, unscented body lotion, my favorite scrubs for face, scalp and body, to apply 1-2/week when I gifted myself a longer shower, and then I bought this bio scar oil for scar healing (to apply when I had Dr’s ok), These mini “self-care” gifts were key to make me feel better!
Comfortable pillows and accessories
A new extra large water bottle
e-Books! I downloaded a couple of books in my kindle and I allowed myself the time to read, without pressure, without feeling like I had “too much to do and not enough time to read” (which is often the case for me in my day to day).
Nourishing foods in my fridge and pantry, including some of my staples:
Everything to easily make my matcha lattes - organic matcha, collagen, fiber, moringa, cinnamon, and homemade almond or cashew milk (and/or this and this milk without preservatives)
Healthy snacks (had a large batch of homemade granola) and lots of nut butters
Homemade tea to help with post-op gas (beneficial for postpartum in general). I made it with cumin, coriander, fennel, chamomile, ginger and cinnamon.
Pre-cooked meals that I froze, such as my favorite “recovery” stew and my oats-quinoa-chia porridge (reply/message me for recipes)
2. CREATE INNER WARMTH. After having a baby (and same is true for post-operation or post any stressful event), your body is energetically “cold” and in a weakened state. Your body needs lots of warmth and comfort. To restore balance, it’s recommended to consume warming foods that will also support your digestive system, such as:
Warming spices/herbs including ginger, garlic, cinnamon, and turmeric.
Broths, soups and stews
“Blood-building foods” to make up for any lost blood, such as iron rich proteins (like red meat), beets, dark leafy greens, beans, goji berries, black sesame seeds and dates
Also, it’s important to avoid (at least minimize) raw and cold foods. Minimize the intake of cold beverages, ice cream, raw salads, and even most frozen/raw fruits. Instead, opt for warm or cooked foods that are easier to digest and assimilate.
3. MOVE GENTLY, most importantly WALK, EVERY DAY– gradually, taking it one step at a time.
Start walking as soon as you can, slowly and gradually. For me, the first couple of days were just walking back and forth in my own room (while burping my baby). By days 4-5, I attempted walking one block and ½ way in it hurt too much so I turned around back home, and repeated later in the day, just the ½ block. Days 6-7 I completed the block and back, both in the AM and in the PM. By week 3 I was walking quite a bit, 20+ mins and then added my bala bangles around my wrists to incorporate arm exercises while I walked (no one knew me around there, so I didn’t care!).
It’s all about consistency (and patience) doing only what feels good for you. Set a goal to walk daily, increasing your steps every few days.
If you’re postpartum: I also highly suggest starting with pelvic floor exercises right away, which at the beginning is mostly diaphragmatic breathing with a gentle ”lifting” of the pelvic floor as you exhale. You can do this sitting, then also while doing cat-cow stretches, and on your back while lifting your hips into a glute bridge with the exhale. These are great to do daily. Regardless, go slowly, always listening to your body. Increase reps every couple of days, as feels good.
4. TAKE PROBIOTICS (and eat them in any way possible, too). Especially if you had to take antibiotics (which you will be given in the hospital in case of most surgeries including csection), it’s imperative to get on a good-quality probiotic right away (and even start it before the operation). Even if you had a natural birth, or you’re just recovering from a stressful period in your life, it is still beneficial to support your gut with some extra probiotics.
If you were given antibiotics, I suggest taking something potent for the 2 weeks postop, so a multi-strain 50 to 100bn cfus probiotic, and I have also found that taking S.Boulardii is helpful for restoring gut flora after antibiotics.
Also adding in naturally fermented foods like organic yogurt, kombucha and sauerkraut is amazing, BUT just remember that you want to minimize cold foods, so personally I kept the cold fermented foods to a minimum at first, and increased them after the first month.
5. BREATHE DEEP, EVERY DAY, MULTIPLE TIMES A DAY. Daily breathwork not only helped me a lot to stay mindful and present (see my last tip!) but also it helped me physically as part of my gentle “AB REHAB”. Especially if you’re recovering from any sort of abdominal surgery, doing “360 diaphragmatic breaths” (breathing in deep expanding belly and ribcage in all directions, then exhaling through the mouth making a SHH sound while drawing everything in, including lifting of pelvic floor). I did this while breastfeeding, while walking, while meditating… and it has helped me immensely. I find it’s an essential tool for healing, even if you’re just healing from something emotional/stressful.
6. EAT NUTRIENT DENSE MEALS AND SNACKS, packed with antioxidants. Add color to every meal with a wide variety of vegetables and fruits. Generally, try to eat as much VARIETY of foods as possible (both plant-based and animal foods, but aim for organic if/when possible). Don’t eliminate foods just because you were told they might make you gassy; try keeping in a varied diet and only if you feel gassy, THEN try having your cruciferous veggies and beans in smaller amounts and very well cooked. And in some cases, doing an elimination diet for 2-3 weeks might be helpful if you’re breastfeeding and you suspect your baby is allergic to something youre eating. But in general, the more variety of foods you can keep in your diet (especially nutrients dense colorful fruits and vegetables, as well as animal proteins, nuts/seeds, etc.) the better for your gut and your recovery.
7. HYDRATE, HYDRATE, HYDRATE. I can’t stress enough the importance of continuously drinking water throughout your day. I kept a HUGE water bottle with me at all times, and went to sleep with a large carafe of water at my bedside table. Other dinks that I found helpful to incorporate were: organic coffee or matcha latte (just 1/day as I was limiting caffeine!), warm bone broth, “de-bloating” teas (I made my own; message me for recipe), hot chocolate (again, message me for my recipe!), organic coconut water (small amounts at a time as its cold and naturally high in sugar), and kombucha (same, only small amounts).
8. SUPPLEMENT – with your doctor’s OK. I generally highly recommend taking a good quality multivitamin with 100%+ daily allowance of vitamin D (or Vitamin D separately), some iron, and Omega 3 fatty acids. However, it’s always best to check with your doctor before taking any supplement especially if you are taking meds. Other helpful supplements to aid in recovery (if not contraindicated) include:
Collagen – to help with healing and gut repair
Chlorella and Spirulina (in small amounts) – to help you “detox” from any drugs you might have had to take in hospital if relevant, plus they’re very rich in iron and other minerals
Ashwagandha - for stress support and overall mental health
Magnesium – to help you relax your muscles, sleep better, and even to poop more if you’re constipated (very common after giving birth, and also common after surgeries that require strong pain meds).
I personally take both Perelel supplements (Mom multi-support pack) and Majka protein powders (that contain a full postnatal multivitamin and other superfoods). Then my daily probiotics and magnesium (I alternate between these magnesium glycinate pills and Natural Calm “tea”) are my saviors to help with constipation.
9. ASK FOR SUPPORT. Accept the help, and be grateful when you get it! You empower yourself and empower others when you ask for help, and it makes a HUGE difference. We’re not meant to do this alone! When I started asking my mom for help - to take my newborn as soon as she woke up and she’d hand him back to me once he was hungry again (usually 1-1.5 hrs), I cannot explain the positive differnece it made. That hour that she had him was my deepest sleep, and I’d wake up after that feeling rested. And for my mom, she loved having that 1x1 time with her newborn grandson. I also asked my mother in law to take my toddler with her a few nights to sleep at her house, and they bonded a ton, while my husband and I got a mini break which we needed. And in both cases, they were super happy to be able to help. Thank you mom(s)! So do not hesitate to ask for help, because usually its a win-win.
10. REST, TAKE IT SLOW AND BE MINDFUL. Allow yourself to take a break for yourself; allow yourself to just be in the moment. This is key for our mental health during this period. I think what most helped me to have a good post-partum experiences after both my children was that I ALLOWED myself some space, I took time off from work and I allowed myself to be fully present with my babies. This allowed me to enjoy every moment, the beautiful ones (baby’s soft skin and coos and little noises and stretches) to the difficult ones (baby’s cries, gases, spit ups, etc. my lack of sleep, getting up every hour to breastfeed, sore painful nipples the first week, my toddler’s tantrums, dealing with pain from c-section scar,..). Maybe it’s a stretch to say I enjoyed the difficult moments, but I was able to breathe and find peace pretty quickly. Venting with friends and family also helps a lot, so having a small community of people that you can be honest with and will be support you, is also essential.
Last but not least, get sleep when you can; sufficient sleep is KEY for recovering. If you’re having trouble sleeping because of pain, or because you have a newborn that wakes up to feed every hour (as was/is my case), then go to bed extra early and try to sleep in if you can, and/or sneak in a nap whenever possible (even 20 mins helps)! Remember to ask for help from others here, too!
I encourage you to try incorporating all these tips when recovering from birth (or a surgery, or a traumatic event) to help you in your healing journey. Also, stay tuned for some of my go-to postpartum recipes, coming soon!