Updated April 5th 2024
When I was expecting my first child I was planning for postpartum while I was still pregnant. I was reading different books to help be better understand what was going to happen to my body and how to best prepare. I read books about labour and birth stories, books about nutrition and books about breastfeeding and child development. I was feeling really good with the information I was learning. I really thought I was prepared. I felt ready, until I was it with the reality that I wasn’t at all prepared.
In all my reading, I was never fully prepared to experience what it was like to be ‘postpartum’.
The reality is, our society focuses so much on your baby and not enough on you.
If you’re a first-time mom, you may not have given a second thought to what’s going to happen postpartum. I know you’ve been busy researching carseats and looking for the best stroller. Maybe you’re thinking your baby bump will be gone the minute your baby is born and you can wear your pre-pregnancy pants home? On the other hand, maybe you have done a bunch of research, asked around and bought what you think you might need postpartum (like pads and nipple cream) but you’re still not entirely sure what to *actually* expect.
It isn’t until you experience it for yourself that you realize what you really needed (or wish you had). After working with hundreds of brand new moms and having experienced postpartum first-hand, twice, I’ve put together what I feel are the top 5 items to help you thrive postpartum. This list is the bare minimum. For how to best support your transition into postpartum and breastfeeding, download my free Peaceful Postpartum Guide at the bottom of this post.
#1 Diapers (and postpartum pads)
Diapers are a total game changer and not just for your baby. This would be diapers for you a.k.a disposable underwear if you prefer. It doesn’t serve the same purpose for you as it does baby. For you, they are very helpful for postpartum bleeding which is called lochia. You might think a regular period pad will do but it won’t. Your uterus has a dinner plate sized organ in it (the placenta) and there’s a separation wound left behind after you have a baby. It will bleed and needs time to heal. This happens whether you give birth vaginally or via c-section.
The disposable underwear is very comfortable especially around the waist. If you’ve had a c-section you’ll appreciate how gentle the waistband is against your skin. The first few days are the heaviest but if you’re up moving around instead of resting, your body will let you know and your bleeding will likely increase.
#2 Peri Bottle (and herbal sitz bath)
A Peri bottle is amazing to have when going to the bathroom postpartum. You might be sent home with one (or you can purchase one ahead of time). My first trip to the bathroom after giving birth required my midwives walk me there in case I felt dizzy. When I sat down they handed me a squirt bottle filled with warm water and said “do not wipe” use this bottle and then lightly pat dry. Well, it was the best thing ever! Washing away everything and preventing any possible “sting” from my urine. Because if you have a tear or scrape of any kind, your urine will sting when you pee until that heals.
The water from the peri bottle helps dilute your urine and makes going to the bathroom postpartum super comfortable. I used that bottle each time I used the bathroom for the first few weeks. The peri bottle is also a great way to use herbs postpartum for healing. You can prepare a batch of herbal sitz bath and put it inside the peri bottle. A sitz bath can easily be found online and is made up of herbs that help reduce inflammation and speed healing. You brew it like a tea except it’s for use on the outside of your body.
#3 Magnesium (and electrolyte minerals)
Magnesium citrate is a wonderful natural stool softener postpartum. You can take this day 1 after giving birth if you’re not already taking a magnesium supplement. The goal is to prevent any straining when you have your first bowel movement because that first poop after your baby is born can feel a little scary. There are also foods rich in magnesium that are beneficial postpartum like dark leafy greens, pumpkin seeds and dark chocolate.
Hydrating your body and eating fibre will help prevent you from needing to push too hard when you have your first postpartum poop.
Your body will also need other minerals like potassium and sodium for example and with breastfeeding making you extra thirsty, adding an electrolyte mix to your water will help your energy levels.
#4 Bone Broth (and/or collagen)
There are many cultures around the world that support a postpartum mom with soups and broths because of the collagen. Collagen is an essential addition to a postpartum care routine. Collagen is an important protein that supports your skin’s elasticity and structure which is needed as your body is repairing and healing from birth.
You can find collagen in soups and bone broths as well as gelatin and slow cooked meats (pulled pork, bone broth, chicken soup etc) due to the breakdown of the animals connective tissues. You can also consume collagen as a supplement, specifically, powdered collagen from a marine (fish) or bovine (cow) source.
Planning some freezer meals like I mentioned above can help ensure you have easy access to these nourishing foods after your baby is born. And if you’re a vegan or vegetarian, focus on foods you love and food that make you happy as well as prioritizing your protein intake. Protein is needed for milk production and often overlooked.
#5 Lactation Support
There is no reason to wait until you have a problem to see a lactation consultant! I meet many moms-to-be who are already worrying about whether or not they will make enough milk for their babies, whether or not breastfeeding is going to hurt and how on earth they can possible tell if their baby is drinking enough. Setting up an appointment to see an IBCLC ahead of birth can help calm your nerves and have you feeling more confident before your baby is even born.
This is exactly what I do inside the Baby Bump to Breastfeeding Academy. It’s a place where we get to work together while you’re pregnant to go even deeper into postpartum prep so you feel confident and ready and then spend a few months helping you through your breastfeeding journey. If you decide to grab my free guide below, you’ll learn a little more about this program.
Do you want to feel even more prepared for postpartum? Get INSTANT ACCESS to my free Peaceful Postpartum Guide
This guide includes how to help you physically heal and plan for baby’s arrival including creating a meal train and your baby’s sleep. You’ll also learn how to set yourself up for breastfeeding success and a smooth transition into motherhood.