The transition to motherhood is challenging and scary. How can you prepare for the postpartum season? How can you take care of yourself? How can others care for you? We spoke with Kelly of Earth Mama Birth Doula and here are her best tips to help you during this time of transition.

The First 40 Days…

The first 40 days is the 6 week period after your baby is born. It is a time for your mind and body to rest. Many cultures reserve this time for mamas to eat good foods and participate in healing rituals to heal themselves and care for your baby well. How can you set yourself up for success in this season? The 40 tips below will focus on the principles of retreat, warmth, support, rest, and ritual.

Before Baby Comes:

Set up a “nest” in your house. This is your spot where you’ll go postpartum to feed your baby, receive guests, etc. This could be a corner of your couch or a cozy chair. Lots of pillows to prop you up, blankets to be cozy, and whatever else you might want!

Set up stations around your house.

Feeding station: bottles, haaka, pump, nipple cream, breast pads, snacks, water.

Bathroom station: In each bathroom set up a station of pads, padsicles, witch hazel pads, a garbage bag, peri bottle, etc..

Make bone broth. This is wonderful for restoring vitamins and minerals to your body after birth. A vegetarian version is also great (add dark greens, sweet potatoes, etc…). Store it in mason jars so it’s easy to freeze and thaw(put the jar in warm water).

Create a list of things you would like help with after the baby comes. Laundry, meal prep, baby holding, etc.

Make a batch of lactation balls! These are great for you if you’re formula feeding too. All postpartum mamas need rich snacks.

Invest in a countertop water filtration pitcher and a big water bottle.

Discuss what the plan will look like with your partner and manage expectations.

Plan out the first 5 dinners (takeout, prepared meals, etc) and write it down.

What chores need to be done daily?

Who will get up at night with the baby? How will the duties be divided?

Build your support team! Family, friends, and neighbors can be very helpful.

Stock your pantry with foods that will help you heal. Coconut oil, lentils, beans, rice, grains, oatmeal, whole milk greek yogurt, frozen fruit for smoothies, chia seeds, hemp seeds, flax, dates, ginger, black sesame seeds, pumpkin seeds, eggs, frozen veggies, nut or seed butters, and avocados are all great staples.

Postpartum:

Be in bed for the first 5 days. This gives you time to bond with your baby, learn their hunger cues, figure out feeding, and rest. Read, nap, listen to music, and bond!

If breastfeeding: do some breast massage before latching baby to nurse. This helps your body start releasing milk so when the baby latches the milk is there for them! Also use the haaka on your opposite breast to collect milk.

***Bonus tips: batch make your formula at the beginning of the day. If you’re pumping, put your pumping parts in a zip lock in the fridge until the next time you need them.

Don’t wait until you have soreness to start using breast cream!

Begin to practice “I love you” infant massage a few times a day (google this!).

Figure out your “go to” nursing snacks. Focus on nourishment.

Stay hydrated: water and herbal tea are great options. Learn to drink liquids at room temperature or warm. This helps your body heal.

Learn to appreciate and celebrate your postpartum body. This was your baby’s first home! Do some gentle belly massage.

Become comfortable with the feeling of being at the end of your rope. You need help- who will you call?

Take epsom salt baths a few times a week. Sitz baths are great fast options too.

When the baby’s belly button cord falls off is a good guide for when you can start some gentle movements: walks, yoga, stretching.

Practice stretching every day. Feeding your baby uses muscles you didn’t even know you had.

Take your prenatal vitamins.

Make nutrient packed smoothies.

Your crockpot and instant pot are your friends! Throw veggies and meat in and enjoy for days.

You will probably feel your best in the morning hours. If you have a big task of the day try to get it done before noon.

Set up a diaper delivery on autoship. Don’t ever buy more than one box of a size because your baby might grow out of it quickly.

Postpartum bleeding can last up to 6 weeks. Use pads not tampons. Use your peri bottle with warm water to clean the area. If you have a c-section this is still true.

If your breasts are sore between feeding or pumping use cold or warm wash cloths, depending on your preference.

An abdominal binder can be helpful (for both vaginal and c-section births). It helps support your back and core muscles.

Your milk will take up to 3 or 4 days to come in and your baby will be fine! You have colostrum when your baby comes out. That is perfect! Baby will want to nurse constantly at first because there isn’t a ton of milk and their tummy is small. This is also helpful for getting your milk supply up!

You will have night sweats for about the first 10 days. Dress in cotton and wear layers.

There may be a time in the first 10 days where you will feel like that baby was a mistake. This is exhaustion and hormones. This is a huge shift to adjust to. Give yourself time and grace!

Be selfish. Ask for what you need. You should be waited on hand and foot!

Schedule grocery deliveries.

A comfy nursing chair can make all the difference. Find something you can snuggle into and lean back!

Once the feeling has returned to your perineal area and it isn’t really sore, start some pelvic floor contractions. If things don’t start feeling better after a few days, contact your doctor! A pelvic floor physical therapist is also highly recommended.

If you’re in pain you can take tylenol or ibuprofen. It doesn’t affect your milk or baby.

If you’re up for having visitors, set visiting hours like at the hospital. This will make it less stressful on you! Ask any visitors who touches baby wash hands and wear a mask.

If someone else can hold baby for an hour a day use that time for you: take a walk, shower, etc.

Plan a time to talk with your partner every day about what is working and what isn’t.

Sleep when the baby sleeps. Try to split the night into 2 four hour shifts. You sleep for the first shift while your partner is with the baby in the other room. Babies make lots of sounds- make sure they aren’t in the room with you! Your partner can bring the baby to you if you need to nurse, but your partner should take care of all the other details. Try to take a nap during the day as well.

FIT4MOM Oak Park River Forest offers fitness classes for women in all stages of motherhood, including prenatal, stroller & moms only classes. Your first class is free! Click here to try a class.

Click here to connect with Kelly and learn more about her services.