Postnatal recovery - top tips

July is post-partum changes awareness month!

This time is dedicated to raising awareness and providing support for new mothers.

So I thought I would start with some you tips on postnatal recovery.

Top Tips for Postnatal Recovery

Bringing a new life into the world is an incredible journey, but the postpartum period can come with its own set of challenges. Focusing on your postnatal recovery is essential for new mums. Here are some top tips to help you navigate this important phase:

Stay Hydrated

Drink plenty of water throughout the day, aiming for 1.5-2 litres (6-8 glasses per day). Hydration is key to recovery, helps with breastfeeding, and keeps your energy levels up. You are aiming for your pee to be a clear pale yellow colour

Balanced Nutrition

Eat a well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Your body needs plenty of nutrients to heal and produce milk.

See the NHS Eatwell guide for more information: Eatwell_Guide_booklet_2018v4.pdf (publishing.service.gov.uk)

The British Dietetics association also has a useful information sheet on fibre:

Fibre-food-fact-sheet.pdf (bda.uk.com)

Pelvic Floor Exercises:
Incorporate pelvic floor exercises into your daily routine to strengthen your pelvic floor muscles. This can help prevent incontinence and improve overall pelvic health.

20818_pogp_pelvicfloor_for_women_signed_off_1.pdf (thepogp.co.uk)

• Rest and Sleep:
  Sleep when your baby sleeps. Rest is crucial for recovery, so take naps and avoid overexerting yourself. Skip household chores or delegate tasks if you can to family and friends. Practice good sleep hygiene by avoiding caffeine, no electronics before bedtime and if you can sticking to a regular sleep routine.

• Gentle Exercise:
  Start with gentle exercises like walking. Movement can boost your mood, improve circulation, and aid in recovery.

• Listen to Your Body:
  Pay attention to your body's signals. If something doesn't feel right, don't push yourself. Consult with your healthcare provider if you have any concerns.

• Seek Support:
  Don't hesitate to ask for help from family or friends. Emotional and practical support can make a big difference.

• Mind Your Posture:
  Maintain good posture, especially while breastfeeding or carrying your baby. This can prevent back pain and improve your overall comfort.

211721pogpfffuture_signed_off.pdf (thepogp.co.uk)

• Perineal Care:
  Keep the perineal area clean and dry. Use a peri bottle for gentle cleansing after using the bathroom. If you feel uncomfortable while sitting, try to change your position regularly. When lowering yourself to sit, do so gently, using your arms for support. Using a pressure-relieving cushion can be helpful, or you might consider placing two rolled-up towels under each buttock to reduce pressure on the perineum. If lying on your side is uncomfortable, place a pillow between your knees to alleviate any pressure between your legs. Ice packs can also help relieve pain and reduce swelling. To make one, dampen a maternity pad and freeze it with a slight curve, or use crushed ice, frozen peas, or gel pads. Always wrap the ice pack in a clean, damp cloth to avoid direct skin contact. Apply it to the perineum for five minutes and repeat this process three to four times a day until the pain and swelling subside.

• Professional Help:
  If you experience persistent pelvic pain or other issues, seek help from a pelvic floor therapist or visit your GP. They can provide specialised care and exercises tailored to your needs.

Remember, recovering from childbirth is a gradual process. Be patient with yourself and celebrate small milestones along the way. Your body has done something amazing, and it deserves all the care and attention you can give it.