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Tips: how to take care of yourself after childbirth

When everyone wants to hold the baby, let LEIA hold onto you. We are here to help you understand everything happening in your body and mind during the life-altering time after childbirth. Together with Andrea Wehtje, a holistic coach specializing in women's health and wellness, we have compiled a list of tips on how to prioritize your well-being and health in the best possible way after giving birth. Download the LEIA Health app for personalized assistance and support before and after your delivery.

Month 1

Time for recovery, nourishment, and presence

The first weeks after childbirth are about navigating your new life as a new mom. Keep your expectations realistic, practice self-compassion, and ask for help.

Body and health

  • Rest as much as possible. Your bed is your best friend now, and unnecessary movements should be avoided.

  • Water has a soothing effect. Shower as often as you can and drink more water than you think you need. When you're ready, treat yourself to a bath and some alone time.

  • Opt for warm and nutritious food. Try to eat as nutritiously as possible. It's a good idea to prepare your refrigerator and fill the freezer with ready-made meals.

Mental and emotional balance

  • Write things down. It takes time to process childbirth, so write down your experiences—and share them with anyone who wants to listen if you feel the need.

  • Minimize screen time to be present and avoid feeling overwhelmed.

  • Allow all emotions to be present. Let the tears and oxytocin flow!

  • Be kind to yourself. Hormone levels drop after childbirth, and it's perfectly normal to feel overwhelmed, drained, and sad, but also high on adrenaline and happiness. It will fluctuate, and that's okay.

  • Choose an activity every day that makes you feel good.

  • Breathe deeply and slowly. Let your exhale take its time, as this is the quickest way to calm the nervous system, which also promotes milk production if you're breastfeeding or pumping.

  • Touch. Cuddling, hugging, kissing, or receiving massages boost oxytocin, our love and feel-good hormone.

  • Set clear boundaries regarding visits. Decide who can come over, when, for how long, and how often. Ask them to bring food, and help with shopping, laundry, cleaning, etc.

Month 2

Time for a gentle transition As you slowly adapt to life as a mother, your baby is also getting used to life outside the womb. Six weeks is a significant milestone, so make sure to celebrate it properly!

Body and health

  • Hormones are still not entirely stable, but by this time, you shouldn't be experiencing baby blues symptoms. If you do, talk to someone close and seek help from your family clinic.

  • Gradually increase your activity level. You may be ready for slow walks, gentle stretching, and more pelvic floor exercises. You can find them in the LEIA Health app!

  • Attend the 8-12-week checkup. Prepare for your first postpartum checkup by thinking about any questions or thoughts that have come up since childbirth. You can use the information you've gathered in LEIA Health as a basis for the conversation.

  • Nutrition is essential. Continue with your supplements to further boost your body with minerals and vitamins, especially if you are breastfeeding or pumping.

  • Get a massage. If you have the opportunity, visit a massage therapist or pelvic floor therapist to care for your body from the inside out. Even a gentle massage from someone in your surroundings works wonders for your recovery!

Mental and emotional balance

  • Celebrate and take note of all the daily milestones you achieve as a mom.

  • Get out into the world. If the first month was mostly about staying in bed, perhaps you're now ready to get dressed, wash your hair, or even have a light daily schedule.

  • It takes a village to raise a child. Call or meet with someone with whom you can share thoughts and feelings. Check out mom groups on social platforms or in your neighborhood to find others in the same situation as you.

  • Dare to make small plans—but allow yourself to cancel too. The most important thing is to gauge your daily energy level.

  • Continue to maximize oxytocin: Talk to a friend, watch a movie that makes you laugh, or spend time with your partner/family to feel loved and secure.

  • Health and well-being routines. Continue ticking things off your list and adapt it to where you are right now. Go outside, do a 5-minute meditation, or book your first hair appointment.

  • Schedule some alone time. See if you can make time for yourself daily, even if it's just going to the store or sitting outsid e for 15 minutes. Schedule it with your partner/support persons to ensure it happens.

Month 3 Start embracing a new lifestyle

The third month after childbirth marks a new chapter in life where you may, or may not, begin to long for something outside the baby bubble. Your body may feel a bit stronger, and your emotions more balanced. Take one step at a time without pushing yourself.

Body and health

  • Gradually build up your strength. It's important to continue resting every day, but you can take longer walks, do yoga, and engage in lighter exercises. Keep listening to your body as it's individual when you'll feel ready for this.

  • Spend as much time in nature as possible to embrace tranquility, stay grounded, and relax.

  • Schedule a health checkup. If possible, check your blood levels to gain insights into whether you need additional supplements or dietary adjustments. Hormones are more stable by this time, and you're slowly returning to your normal self and body.

Mental and emotional balance

  • Me-time. As you become more comfortable in your role as a mom, it may be time to focus more on yourself—and ask for help with the baby.

  • Daily mental exercises. Continue journaling; a few lines a day are enough. Make room for your various thoughts and practice gratitude throughout the day.

  • Routines and rituals. It can be comforting to start a morning routine or add some daily rituals that provide you with energy and joy.

  • Space for socializing. Join more social activities if you've been looking forward to it. Try it out and see how it goes. Be understanding if it doesn't work out or go as planned. Make sure to surround yourself with people who energize you and understand what it's like to be a new mom.

  • Try not to compare yourself to others—even though it's difficult. Remember that all mothers are at different stages, and you never know the challenges or circumstances others may have. Focus on how you're doing.

  • Clear communication. Keep talking to your partner/circle about what works and what doesn't in your daily life.

  • Set boundaries and practice saying no. It will keep you more balanced and make room for things that serve you.


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