10 Postnatal Care Tips For Mothers

Aditi Shenai

September 20, 2023

Postnatal care is crucial for new mothers as it supports their physical and emotional recovery after childbirth. Regular medical check-ups identify potential issues, such as postpartum depression or complications. Education on breastfeeding, infant care, and self-care empowers mothers. Adequate postnatal care fosters maternal well-being, enhancing their ability to care for and bond with their newborns.

The transition from pregnancy to postpartum involves profound changes. After childbirth, the body adapts to its non-pregnant state, while emotions shift as mothers bond with their newborns. Hormones fluctuate, impacting mood and breastfeeding. Navigating this period requires support, rest, and understanding, as new mothers adjust physically, emotionally, and mentally to their new role.

The article aims to underscore the significance of postnatal care for new mothers. It emphasizes the physical, emotional, and psychological adjustments during the transition from pregnancy to the postpartum phase, highlighting the need for adequate support and self-care.

10 Scientific Backed Advice for Postnatal Care 

  1. Prioritize Rest and Sleep

Adequate rest and sleep are crucial for new mothers to support physical recovery, maintain emotional well-being, and enhance cognitive function. Quality sleep aids in hormone regulation, reducing the risk of postpartum depression and improving decision-making abilities. It also ensures they have the energy and patience to care for their newborns, fostering a healthier bond and overall family dynamic during this transformative period.

Tips on Managing Sleep with a Newborn

  • Sleep When the Baby Sleeps: Prioritize napping during your baby’s sleep cycles to accumulate rest.
  • Share Responsibilities: Split night duties with a partner or support person to ensure both get sufficient sleep.
  • Create a Comfortable Sleep Environment: Dim lights and limit noise to encourage your baby to sleep longer stretches.
  • Establish a Routine: Develop a consistent bedtime routine for your baby to help them recognize when it’s time to sleep.
  • Daytime Exposure to Light: Encourage daytime exposure to natural light to help regulate your baby’s internal clock.
  • Safe Sleep Practices: Follow safe sleep guidelines to reduce anxiety and ensure your baby’s safety during sleep.
  • Limit Stimulation: Before bedtime, engage in calm and soothing activities to help your baby wind down.

Remember, newborns have irregular sleep patterns, so be patient and flexible in finding a routine that works for both you and your baby.

  1. Nutrition and Hydration

Maintaining a balanced diet postpartum is essential as it fuels the body’s recovery, supports breastfeeding, and stabilizes mood. Nutrient-rich foods provide energy, aiding in healing and restoring strength. Proper nutrition helps regulate hormones, reducing the risk of postpartum depression. It also sustains milk production and supports overall well-being, enabling new mothers to care for themselves and their infants effectively.

Dietary recommendations to aid recovery and breastfeeding

  • Protein-Rich Foods: Include lean meats, poultry, fish, eggs, legumes, and dairy products to support tissue repair and muscle recovery.
  • Whole Grains: Opt for whole grains like brown rice, quinoa, whole wheat bread, and oats to provide sustained energy and fiber.
  • Healthy Fats: Incorporate sources such as avocados, nuts, seeds, and olive oil for brain health and hormone regulation.
  • Fruits and Vegetables: Consume a variety of colorful fruits and vegetables for essential vitamins, minerals, and antioxidants.
  • Calcium-Rich Foods: Dairy products, fortified plant-based milk, and leafy greens contribute to bone health and support breastfeeding.
  • Iron Sources: Choose lean red meat, poultry, beans, lentils, and leafy greens to prevent iron deficiency and promote energy levels.
  • Hydration: Drink plenty of water to stay adequately hydrated, especially if breastfeeding, as it aids milk production and overall health.
  • Omega-3 Fatty Acids: Incorporate fatty fish like salmon and flaxseeds for brain health and mood stabilization.
  1. Physical Recovery and Exercise

After childbirth, a gradual return to physical activity is vital. Begin with gentle exercises, like walking or postnatal yoga, focusing on pelvic floor and core strength. Consult a healthcare provider for guidance, ensuring safe and effective reintegration of exercise into your routine.

Safe and effective exercises for postpartum recovery

  • Pelvic Floor Exercises (Kegels): Strengthen pelvic muscles by contracting and releasing them in sets of 10, multiple times a day. Helps with bladder control and recovery.
  • Deep Breathing: Practice diaphragmatic breathing to engage core muscles, aid relaxation, and reduce stress.
  • Postnatal Yoga: Gentle yoga poses promote flexibility, circulation, and relaxation. Focus on poses that strengthen the core and alleviate tension.
  • Walking: Start with short walks and gradually increase duration. It improves cardiovascular fitness and boosts mood.
  • Glute Bridges: Lie on your back, knees bent, and lift hips off the ground. Strengthens glutes and lower back.
  1. Emotional WellBeing

New mothers often experience postpartum blues, anxiety, and postpartum depression. Feelings of overwhelm, self-doubt, and changes in self-identity can arise. Adequate support, open communication, and seeking professional help are crucial for managing these challenges and fostering emotional well-being.

Self-care strategies to nurture mental health

  • Stay Active: Engage in gentle exercises that boost mood and reduce stress.
  • Mindfulness and Meditation: Practice mindfulness techniques to manage stress and stay present.
  • Set Boundaries: Establish limits to prevent burnout and allocate time for self-care.
  • Connect with Others: Maintain social connections to combat feelings of isolation.
  • Seek Help: Don’t hesitate to reach out to professionals if you’re struggling with your mental health.
  • Creative Outlets: Engage in hobbies that bring joy and provide a sense of accomplishment.
  • Alone Time: Carve out moments of solitude to recharge and reflect.
  • Positive Self-Talk: Challenge negative thoughts with self-compassion and positive affirmations.
  • Deep Breathing: Incorporate deep breathing exercises to manage anxiety and promote relaxation.
  • Limit Screen Time: Reduce exposure to negative news and social media to prevent heightened stress.
  1. Breastfeeding Guidance

Breastfeeding provides optimal nutrition for infants, enhancing their immune system and cognitive development. It fosters bonding and reduces the risk of illnesses. For mothers, breastfeeding promotes postpartum recovery, lowers the risk of certain diseases, and nurtures a strong emotional connection with their baby.

Tips for establishing a successful breastfeeding routine

  • Early Initiation: Begin breastfeeding within the first hour after birth to promote baby’s natural instincts and milk production.
  • Frequent Nursing: Feed your baby on demand, around 8-12 times a day, to establish a good milk supply.
  • Proper Latch: Ensure a deep latch to prevent discomfort and ensure efficient milk transfer.
  • Comfortable Positioning: Find a comfortable position for both you and the baby, using pillows or supports as needed.
  • Empty One Breast: Allow your baby to fully empty one breast before switching to the other to ensure they receive the nutrient-rich hindmilk.
  • Avoid Pacifiers and Bottles: In the early weeks, focus on breastfeeding to establish a strong latch and milk supply.
  • Stay Hydrated and Nourished: Drink plenty of water and consume a balanced diet to support milk production.
  1. Seeking Support

Seeking help from family, friends, or professionals is essential during the postpartum period. Their support provides emotional reassurance, practical assistance, and valuable insights. Addressing challenges together enhances your well-being and fosters a positive experience in navigating new motherhood.

Provide guidance on building a support network

  • Communicate Your Needs: Clearly express what kind of support you require from your network.
  • Family and Friends: Reach out to loved ones who can offer practical help, such as cooking meals or taking care of household chores.
  • Join Support Groups: Attend local or online support groups for new mothers, connecting you with peers who understand your experiences.
  • Lactation Consultants: If breastfeeding, consult professionals who can provide guidance and troubleshooting.
  • Healthcare Providers: Regularly visit doctors for postnatal check-ups and discuss any concerns.
  • Delegate Tasks: Don’t hesitate to delegate responsibilities to others to reduce your workload.
  • Accept Help: Be open to accepting assistance and recognize that it’s not a sign of weakness.
  • Prioritize Self-Care: Inform your network about your self-care needs, such as time for rest and self-indulgence.
  1. Postpartum Body Care

Postpartum body changes are normal and should be embraced as symbols of motherhood. Focus on self-care and a gradual return to exercise for health rather than appearance. Surround yourself with positive influences, and remember that self-worth goes beyond physical appearance. Seek support if body image concerns affect your mental well-being.

Share tips for self-care and self-acceptance

  • Practice Self-Compassion: Treat yourself with kindness and understanding, just as you would a close friend.
  • Positive Affirmations: Use positive self-talk to counter negative thoughts and boost self-esteem.
  • Mindfulness: Stay present, acknowledging your feelings without judgment.
  • Limit Comparisons: Avoid comparing yourself to others, as each journey is unique.
  • Nurture Hobbies: Engage in activities that bring joy and foster a sense of accomplishment.
  • Physical Care: Prioritize rest, exercise, and nourishing foods to support overall well-being.
  • Surround Yourself Positively: Connect with people who uplift and support you.
  • Set Realistic Goals: Break down tasks into manageable steps to avoid feeling overwhelmed.
  1. Bonding With Your Newborn 

Strong bonding and attachment between mothers and newborns offer lifelong advantages. It fosters emotional security, cognitive development, and social skills. Close interaction helps babies learn about emotions and communication, aiding in future relationships. Mothers’ responsiveness builds trust, shaping the foundation for the child’s emotional well-being and sense of self.

Practical tips for fostering a strong mother-baby connection

  • Skin-to-Skin Contact: Hold your baby against your skin to promote bonding and regulate their body temperature.
  • Eye Contact: Maintain gentle eye contact while feeding, playing, or soothing your baby.
  • Responsive Interaction: Pay attention to your baby’s cues and respond promptly, reinforcing trust.
  • Babywearing: Use a baby carrier to keep your baby close while moving around, enhancing connection.
  • Cuddle and Coo: Regularly cuddle, sing, and talk to your baby, promoting emotional closeness.
  • Feeding Moments: Whether breastfeeding or bottle-feeding, create a quiet, distraction-free space for focused bonding.
  • Massage: Gently massage your baby’s body, promoting relaxation and tactile connection.
  1. Time Management and Organization

Managing time and responsibilities as a new mom requires organization and flexibility. Prioritize tasks, create a daily routine, and delegate when possible. Break tasks into smaller steps, and accept that not everything can be done perfectly. Embrace self-care, seek support, and remember that adapting to new roles takes time.

Techniques for creating routines and staying organized

  • Set Priorities: Identify key tasks and responsibilities, focusing on what’s most important each day.
  • Daily Schedule: Create a flexible daily routine that includes feeding, naps, playtime, and self-care.
  • Use Lists: Make to-do lists or use apps to keep track of tasks and goals.
  • Batching: Group similar tasks together to streamline efficiency, like preparing meals or doing laundry.
  • Time Blocking: Allocate specific time slots for different activities, ensuring dedicated focus.
  • Delegate and Accept Help: Share responsibilities with family or friends to lighten your load.
  • Meal Planning: Plan meals and snacks in advance to save time and ensure nutritious choices.
  1. Addressing Postpartum Challenges

Baby blues involve mild mood swings, while postpartum depression is a more severe, persistent condition causing sadness and detachment. Postpartum anxiety leads to excessive worry. Seeking support and professional help is crucial for managing these emotional challenges during the postpartum period.

Advice on seeking help when needed

  • Talk Openly: Share your feelings with loved ones and healthcare providers.
  • Professional Help: Consult mental health professionals experienced in postpartum care.
  • Support Groups: Join postpartum support groups for shared experiences.
  • Delegate Responsibilities: Accept assistance from family and friends.
  • Self-Care: Prioritize self-care routines to nurture mental well-being.


New mothers need sufficient rest and sleep for physical recovery, emotional well-being, and cognitive function. Quality sleep reduces postpartum depression risk, improves decision-making, and enhances bonding. Tips for sleep include napping when the baby sleeps and sharing night duties. Proper nutrition aids recovery, breastfeeding, and mood stability. Protein, whole grains, healthy fats, fruits, and hydration are vital. Gradual exercise, emotional well-being, and breastfeeding support are essential. Seek a support network, embrace body changes positively, and bond through skin-to-skin contact and responsive interactions. Time management, organization, and addressing postpartum challenges are key for a positive experience.

HealthifyMe Suggestion

Having a new baby can be daunting no matter how many parental books you read or how much research you do before your baby arrives. Having a new human around you, who incidentally is ENTIRELY dependent on you, is something you can never entirely prepare for and that is why it’s important to take things as they come and not put too much pressure on yourself. Remember that if you have a new baby, you are a NEW mom and you will instinctively know what is best for the health and safety of your child. Prioritize yourself so that you are at the best position to take care of your infant.


Personalized care and adaptation are paramount in the postnatal journey. Every new mother’s experience is unique, necessitating tailored approaches to meet individual physical, emotional, and lifestyle needs. By recognizing that there’s no one-size-fits-all solution, mothers can embrace their distinct challenges and triumphs, ensuring their well-being and that of their newborn, and fostering a positive and empowered transition into motherhood.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

1. How soon can I start exercising after childbirth?

It’s recommended to wait until your healthcare provider gives the green light, usually around 6 weeks postpartum. Start with gentle activities like walking and pelvic floor exercises before gradually progressing to more intense workouts.

2. What should I eat to support postpartum recovery and breastfeeding?

Focus on a balanced diet rich in whole grains, lean proteins, fruits, and vegetables. Stay hydrated and include foods high in essential nutrients like iron, calcium, and omega-3 fatty acids to aid recovery and support breastfeeding.

3. How can I manage sleep deprivation with a newborn?

Sleep when your baby sleeps, prioritize short naps, and consider sharing nighttime responsibilities with a partner. Creating a sleep-friendly environment and maintaining a consistent sleep routine for your baby can also help.

4. What steps can I take to prevent postpartum depression?

Staying connected with loved ones, seeking professional support, and practicing self-care are crucial. Adequate sleep, balanced nutrition, and light exercise can positively impact your mood and overall well-being.

5. How do I establish a successful breastfeeding routine?

Ensure proper latch and positioning, nurse on demand, and listen to your baby’s cues. Skin-to-skin contact and avoiding formula supplementation in the early days can encourage successful breastfeeding.

6. What’s the significance of a support system during the postpartum period?

A support network offers emotional, physical, and practical assistance. It can alleviate stress, boost your confidence as a new mother, and provide you with the help you need to navigate challenges.

7. How can I manage time effectively as a new mom?

Prioritize tasks, delegate when possible, and create a flexible routine that suits your baby’s needs. Embrace time-saving strategies and accept that some tasks may need to be adjusted or temporarily postponed.

8. What’s the best way to cope with body changes after childbirth?

Focus on self-love and acceptance. Engage in positive self-talk, wear comfortable clothing, and consider engaging in gentle exercises that help tone your muscles while respecting your body’s recovery process.

9. How can I foster a strong bond with my newborn?

Spend quality time holding, cuddling, and talking to your baby. Skin-to-skin contact, responsive parenting, and engaging in activities like baby massage can enhance your emotional connection.

10. When should I seek professional help for postpartum challenges?

If you experience persistent feelings of sadness, anxiety, or difficulty coping, don’t hesitate to reach out to a healthcare provider or mental health professional. Recognizing and addressing these challenges early can lead to effective support and recovery.

Research Sources

  1. Postpartum Care of the New Mother
  2. WHO recommendations on maternal and newborn care for a positive postnatal experience
  3. The New Mother: Taking Care of Yourself After Birth

About the Author

M.Sc in: Dietetics and Applied Nutrition from Manipal University. Worked: All over India and have been involved in helping set up nutrition departments in start ups. Interested in lifestyle based nutrition. Mantra: A healthy lifestyle isn't a choice to be made or discarded, it's a way of life!

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2 responses to “10 Postnatal Care Tips For Mothers”

  1. Healthifyme has always helped with the most important topics like this one. This is great piece of information for new moms like me.

  2. This website really helps through every step of pregnancy; the ups, the downs, and most of all the excitement of getting ready for the changes to come with having a precious baby! Five stars and more…

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