Postpartum Self-Care

The postpartum period, often referred to as “fourth trimester”, is a time of significant change for new parents. It can include both the joy of welcoming a baby and the physical and emotional challenges of recovery and adjustment. While much attention is often given to the baby, it is important to remember that caring for oneself is just as important. Prioritizing personal well-being during this time aids in healing, recovery, maintaining mental health, and ultimately becoming the best parent possible. The following self-care tips are designed to support new parents through the postpartum journey.

Rest and Sleep

Sleep deprivation can be one of the most difficult aspects of the postpartum period. After having a baby, rest and sleep become very important for recovery and overall well-being. Though perfect sleep might not always happen, finding moments to rest can help manage exhaustion and support healing. The following are some tips for better rest and sleep.

Try to rest or take naps when the baby sleeps. Even short naps during the day can help reduce tiredness.
Share nighttime care with a partner, family member, or friend.
Make the sleep area as comfortable and calming as possible. Create a quiet, dark, and cool environment to help fall asleep more easily. Remove distractions like bright lights or loud noises.
Limit screen time before bed (i.e., avoid using phones, tablets, or watching TV right before sleeping), as the light can make it harder to fall asleep.
Focus on rest, not chores. Rest is more important for health and recovery.
Ask for help and accept support from family and friends.
Communicate needs with loved ones (e.g., ask friends and family to visit at another time if rest is needed).

Nutrition and Hydration

After pregnancy and childbirth, the body needs extra care to heal and regain strength, including proper nutrition and hydration. Hydration is just as important as food. Water helps the body function properly, supports digestion, and prevents constipation, which can be common after delivery. For breastfeeding parents, staying hydrated helps maintain energy levels and supports milk production. The following tips may help ensure proper nutrition and hydration.

Eat balanced meals, including a variety of foods. Protein from sources like meat, beans, eggs, and dairy helps repair body tissues. Healthy fats from nuts, seeds, avocados, and fish support brain and hormone health. Fruits and vegetables provide essential vitamins, minerals, and fiber, which aid digestion and overall recovery.
Eat small, frequent meals. Large meals can be tiring or uncomfortable, especially after childbirth. Eating smaller portions more often can help maintain energy and prevent hunger.
Consider supplements if recommended by a healthcare provider. Postpartum supplements can help ensure the body gets the nutrients it may need during recovery, particularly for breastfeeding parents.
Aim to drink water regularly throughout the day. Keeping a water bottle nearby can serve as a reminder to take frequent sips.
Reduce intake of sugary beverages and caffeine, as they may cause dehydration or interfere with sleep.
Avoid alcohol and smoking, especially when breastfeeding, to support the health and well-being of both the parent and the baby.

For more information on healthy eating, visit https://food-guide.canada.ca/en/tips-for-healthy-eating/pregnant-breastfeeding/.

Postpartum Exercise and Physical Activity

Postpartum physical activity can play an important role in strengthening the body and supporting overall recovery. Physical activity is also associated with improved mood and increased overall well-being. During the postpartum period, it is important to follow the advice of your healthcare providers and approach exercise carefully. The following are some tips to resume physical activity safely.

Start slowly by beginning with light activities such as walking or gentle stretching. Avoid high-impact or intense workouts at first.
Focus on pelvic floor exercises to help with bladder control and support internal organs. Simple exercises like Kegels are very helpful.
Stop any activity that causes pain, discomfort, or bleeding. If feeling dizzy or experiencing pain, it is important to stop and rest.
Stay hydrated and eat well to help the body recover and to support physical activity.
Always consult a healthcare professional before starting any postpartum exercise program.

Support Systems

The postpartum period can bring many new challenges, and having a strong support system can make all the difference. Leaning on family and friends for practical help or emotional support is an important part of recovery and well-being. The following are some tips for building a support system.

Join a support group, either in person or online. Talking with other new parents can help reduce feelings of isolation and promote a sense of community.
Reach out to trusted family and friends for emotional support and practical help.
Seek professional support from healthcare providers, counselors, or lactation consultants when needed.
Explore community programs, workshops, and classes designed for new parents.
Use online platforms like forums, apps, and social media groups to connect with others across different locations.

Emotional and Mental Health

Hormonal fluctuations, sleep deprivation, and new responsibilities can have a significant impact on emotional well-being. Prioritizing mental health helps support overall wellness during this important time. It is important to seek medical attention if experiencing:

symptoms that persist for more than two weeks
difficulty functioning in daily life or caring for the baby
thoughts of harming oneself or the baby

For more information about maternal mental health, please visit https://skprevention.ca/mental-health/maternal-mental-health/. For more information about postpartum depression, please visit the websites of Maternal Mental Health | Moms & Kids Health Saskatchewan and CAMH.

Practicing self-compassion and being gentle with oneself is important for maintaining emotional and mental health during the postpartum period. It allows new parents to accept that recovery takes time and that it is normal to feel tired, overwhelmed, or unsure. This kindness helps build resilience and promotes a healthier mindset. The following are some tips to practice self-compassion.

Accept emotions as they come, without judging or labelling them as “good” or “bad”.
Avoid comparing experiences, as every postpartum journey is different. Instead, focus on personal needs and progress.
Set realistic expectations and prioritize rest and recovery.
Take breaks to care for personal well-being, even if only for a few minutes each day.
Speak kindly to oneself using encouraging and supportive language internally, just as one would for a close friend.
Share feelings with trusted family, friends, or professionals to feel less alone.

Medical Follow-Up

After giving birth, the body undergoes significant physical and hormonal changes. Medical follow-up appointments, typically scheduled within the first 6 weeks postpartum, allow healthcare providers to assess recovery, screen for complications, discuss postnatal birth control and family planning, and address any concerns.

For important information about common postpartum complications and what to watch for, visit: https://skprevention.ca/common-postpartum-complications/.

Postpartum self-care is a journey of kindness and patience toward oneself while adjusting to parenthood. Prioritizing rest, nutrition, emotional well-being, and support helps build a foundation for greater strength and health, as well as a deeper bond with the baby. It is important to embrace both the challenges and the joys, and to remember that seeking help when needed is a courageous and essential part of healing.

Scheduled This Month

Introductory Motivational Interviewing Training

Advanced Motivational Interviewing Training

Hepatitis C Essentials

A First Steps Approach to Helping People Drink Less

Traumatic Head Injury Due to Child Maltreatment: Prevention Strategies and Detection Tools

Community-Led Alcohol Harm Reduction: Evidence and Lessons from Rural and Remote Communities

Upcoming Webinars

Traumatic Head Injury Due to Child Maltreatment: Prevention Strategies and Detection Tools

Community-Led Alcohol Harm Reduction: Evidence and Lessons from Rural and Remote Communities

Reclaiming Indigenous Understandings of Autism and Neurodivergence

Recorded Webinars

Hepatitis C Essentials

Prenatal Environmental Health Education – Sharing and gathering insights on current gaps and opportunities

Supporting Parents Webinar Series: Talking With Your Kids About Sexual Health: It’s Easier Than You Think!

Parents’ and Caregivers’ Experiences of Caring for their Preschool Children after Declining Vaccines

If These Walls Could Talk: The Hidden Toll of Intimate Partner Violence on Children

A Journey with Granny Willow: Traditional Teachings, Residential Schools, and Resiliency

We Provide

Videos