As Postpartum doulas, we get asked a lot of questions! We know moms want to feel prepared and ready to bring their baby home. The unknowns for a first-time mom are many and we want to help reduce the stress just a bit! So we have come to answer some of the most common first-time mom questions about what they can do to prepare for postpartum in their pregnancy.
What are the best ways for pregnant moms to prepare for their postpartum?
Hire a Postpartum Doula in Advance
Imagine getting home from the hospital, having a million questions, and feeling in over your head. Now, imagine knowing you can have your doula come over to be by your side and feeling relieved you are not alone.
- That’s the beauty of hiring your postpartum doula in pregnancy! You will have help right away and not have to find someone when you are weepy and over-tired
- [From Vancouver, WA or Portland metro area? Schedule a FREE Doula Consult Now]
- You can share your biggest new mom concerns with her. You can ask her about baby poop. Your doula can help you with breastfeeding and even make you a Herbal Postpartum Bath. Your doula is there to nurture the mother as they learn to mother.
- Hiring a doula is also a preventative measure for postpartum depression. Having support and not feeling isolated can make a large impact on a new moms mental health.
- A postpartum doula can make referrals after your baby is born for services like lactation consultants, pelvic floor care therapists, and more. A doula is there to answer any questions you have about your baby, body and postpartum!
Set up a Nursing Station
These will include so many things but a few of the most important:
- Snacks/water
- Burp cloths
- Nipple cream: buy one that actual heals nipple tissue and is safe for baby to ingest. [Get this all organic Nipple Cream that mom’s rave about!]
- Charger/Remote control
Read a book on infant/parent sleep that resonates with you.
The Happiest Baby on the Block by Harvey Karp
The No-Cry Sleep Solutions by Elizabeth Pantley
Healthy Sleep Habits, Happy Child by Marc Weissbluth
Take a Postpartum Prep Class with your partner
Many couples focus on the birth and take all their pregnancy time to prepare for that one day. I’ve taught over 1800 couples on how to have a positive birth with Birth Dates, so I am a big believer in this too! But, many couples don’t prepare for their postpartum and this is a miss. The more a couple prepares and thinks ahead at this major transition, the smoother their postpartum will go. They also have less conflict and a good class will encourage ways for the parents to stay connected after baby comes home.
A wonderful class in the Portland metro and Vancouver, WA area is called Becoming Us . Taught by experienced Barbara Buckner Suárez, she guides couples through this class/workshop specifically taught for couples.
Not from Vancouver, WA or Portland Oregon? Buy this workbook called “Build Your Nest”. It’s a couples workbook style to create discussions, educate you on what to expect and ensure a plan for your postpartum nest.
What is the difference between a Postpartum Doula and a Nanny?
Nannies are solely caretakers for children while parents go back to work. Doula support is mother and baby-centered. As doulas, we assess mom’s physical and emotional being and tend to her in the tender time of their adjustment to motherhood. Doulas provide baby education on all the firsts and build confidence in the new mom to facilitate the natural unfolding of parental intuition.
Doulas provide baby care so the new parents can catch up on sleep. Our Portland metro doulas also support new families with food preparation, laundry, taking out the garbage and washing bottles.
Want to learn more about what our Vancouver, WA doulas do? [Read 52 Ways a Postpartum Doula Helps]
If a new mom is breastfeeding, how does a Postpartum Doula help with overnight support?
Doulas tend to new moms while they rest in bed. As doulas, we keep you fed and hydrated while you nurse the baby. Then we can take over baby care while you sleep. The mom goes right back to sleep, and the doulas do the comforting, diapering, burping, and holding of the baby afterward.
When your baby gets hungry again, we take the baby to your bed and gently wake you to nurse. Some mothers love to nurse their baby on their side while napping. Others sleep with their babies, so we do any diaper changes and focus on cleaning, meals, and any other work that may need to be done, day or night. The focus is on letting mom rest and recover worry-free.
What tips do you give to new parents for how to handle visitors in the weeks after birth?
- Prepare for your postpartum and create a sign on the door with stated preferences like, “Walk in quietly,” “Please place any food in the cooler outside,” or “We’d love help with ______.”
- Keep visitors minimal and visiting times short. Keep a chore list for visitors so they can provide the tangible help that your new family needs in the first weeks.
- ONLY invite people over, if you WANT them! Don’t invite people out of guilt. Don’t let people just drop by unannounced.
- Talk with your partner beforehand on what you are wanting in the first weeks. Having a good plan is helpful to everyone and reduces weird drop-bys and awkward moments of stress.
What is the best way for parents to dodge unsolicited advice from well-meaning family or friends (or strangers)?
Be mindful of with whom you share your challenges and inner feelings with. Share your struggles with like-minded friends or other parents who have similar philosophies and who you know will come alongside in compassion rather than judgement.
Having a doula in your home can be a fresh breath of air, as they always believes in you and your parenting abilities. A doula is non-biased professional supporting YOUR parenting approach! Prepare for your postpartum and schedule a FREE DOULA CONSULT now in the Vancouver and Portland metro area.
Set boundaries if the situation warrants. Often, people do not realize that their advice comes from a deeper root of fear or scarcity. Reduce visitor times, have them do tasks that lessen conflict and if you need to have a conversation about boundaries, do it with kindess and clarity.
- Acceptance can be key for family born in a different era than you. You can thank them for their good intentions and let them know what has been helpful, but also that you will explore what feels best for you. Accepting that they come from a different time, doesn’t mean you have to accept their advice.
Show confidence in your parenting decisions. Let them know you have sought out professional guidance and you are following what the (doula, pediatrician, midwife, lactation consultant) has recommended. This can help mitigate hurt feelings and also show the family that you are researching and confident in your resources outside of their advice.
What can I do to prepare for my postpartum physical recovery?
Preparing for your physical recovery postpartum is as important as preparing for the birth itself. Your body will go through significant changes as it heals from labor and delivery, whether you have a vaginal birth or a cesarean section. Here are some steps you can take:
Create a natural healing station for all your mom parts
- Vaginal birth: For vaginal births, prepare with items like a peri bottle, witch hazel pads, and herbal sitz baths. These can soothe soreness and reduce swelling and bring mega comfort to your vagina after birth. Check out this Pregnancy-to-Birth- COMFORT KIT that has everything you need to cover a vaginal birth recovery!
- C-Section Care: Invest in loose-fitting clothing, high-waisted postpartum underwear, and silicone scar strips for scar management.
Stay in bed for a week
- Plan for rest and nothing else. It’s tempting to keep up with household tasks, but prioritizing sleep is critical for healing.
- Resting with your legs together helps to heal vaginal tears and allow the tissue to connect.
- This time in bed also allows you to just relax and bliss out, to bond with your newborn. The dishes can be done by someone else!
Hire your doula ahead of time
- I’ve never met a new mom who didn’t have a billion questions in the first weeks of being a mom. Have your doula on speed dial to answer poop questions and everything in between.
- Having a doula on board from the start allows both parents to get needed sleep before you get to a point of sleep deprivation. [SCHEDULE A FREE POSTPARTUM DOULA CONSULT]
Create meal train or freezer meals
- You GOTTA eat after having a baby! Think ahead while pregnant, and start doubling recipes and freezing the extra meal. Do you have an eager friend? Prepare for your postpartum and have your mother-in-law set up a Meal Train!
Enlist Help
- Let friends and family know in advance how they can support you. Whether it’s bringing meals, doing laundry, or simply holding the baby while you nap, their help can make a significant difference. Make a postpartum plan ahead of time.
What foods are best to prepare for my postpartum recovery?
What you eat after giving birth plays a crucial role in how quickly you heal, your energy levels, and even your mental well-being. Prepare for your postpartum with these nutrient-dense, easy-to-digest foods that promote healing and support lactation.
Protein-Rich Foods
- Include lean meats, eggs, tofu, or legumes to rebuild tissues and support recovery.
- Bone broth is particularly beneficial, as it’s rich in collagen and minerals that promote healing.
Iron-Rich Foods
- To combat blood loss during delivery, eat iron-rich options like spinach, red meat, and lentils. Pair them with vitamin C sources (e.g., oranges or bell peppers) to boost iron absorption.
Healthy Fats
- Omega-3 fatty acids, found in salmon, walnuts, and flaxseeds, are excellent for reducing inflammation and supporting brain health (yours and your baby’s, if breastfeeding).
Fiber-Rich Foods
- Postpartum constipation is common, so eat high-fiber foods like whole grains, fruits, and vegetables to keep digestion smooth and things easily passed. You’ll thank us later.
Lactation-Boosting Foods
- Oats, brewer’s yeast, and fenugreek are known to support milk production. [Check out these 8 DELISH Pumpkin Spice Recipes to increase milk supply!]
Hydrating Foods
- Water-rich fruits and vegetables like watermelon, cucumber, and citrus fruits not only help with hydration but also provide essential vitamins and minerals.
Tip: Batch-cook nourishing soups, stews, and casseroles before delivery, so your freezer is stocked with easy, healthy options. Also lots of finger foods, so you can breastfeed and eat! These tips will help you prepare for your postpartum from the start!
How do I know if I’m experiencing postpartum depression or just the baby blues?
It’s natural to experience emotional changes after giving birth due to shifting hormones, exhaustion, and the huge life adjustment. However, it’s important to understand the difference between the baby blues and postpartum depression (PPD):
What Are the Baby Blues?
- Symptoms: Feeling tearful, irritable, anxious, or overwhelmed.
- Timing: These feelings typically peak around 3-5 days postpartum and resolve within two weeks.
- Cause: The dramatic drop in hormones like estrogen and progesterone after birth can cause temporary emotional shifts.
- Consider using your natural hormone after birth with your natural hormone with placenta pills. Placenta encapsulation is a natural remedy that can reduce this dramatic drop and reduce the risk of postpartum depression. [Learn more about the benefits and local placenta services in Vancouver, WA and Portland, Oregon]
What Is Postpartum Depression?
- Symptoms: Intense sadness, feelings of hopelessness or worthlessness, difficulty bonding with your baby, lack of interest in things you once enjoyed, or thoughts of harming yourself or your baby.
- Timing: Postpartum depression usually develops within the first month postpartum but can occur any time in the first year.
- Impact: Unlike the baby blues, these feelings can interfere significantly with daily life and may require professional support.
Key Signs to Watch For and How to Prepare for Postpartum
- You feel persistently sad or anxious for more than two weeks.
- You struggle to care for yourself or your baby.
- Your sleep and appetite are severely affected.
- You have intrusive or harmful thoughts.
What To Do If You Are Struggling with a Postpartum Mood Disorder
- Reach out to your healthcare provider immediately if you think you may have PPD. Treatment might include therapy, medication, or a combination of both.
- Connect with a postpartum doula or support groups for new moms. Having emotional and practical support can make a huge difference.
- Don’t hesitate to lean on loved ones. Let them know what you’re experiencing so they can assist you.
Remember: Postpartum depression and Postpartum anxiety is not a reflection of your abilities as a mother. It’s a treatable condition, and reaching out for help is the first step toward recovery.
Any tips for going back to work?
- Take as much time off as possible.
- The hustle will always be there but this postpartum period with your baby is a once-in-a-lifetime phase. When you take time off work, take as much as you can.
- Use your state FMLA benefits to extend if you are able. As Portland doulas, we see parents with more time off adjust more positively. They have less stress to navigate, breastfeeding can be more settled and the family flow is stronger before going back to work.
- The first weeks/months are critical times for bonding and establishing healthy feeding patterns for your baby for both mom and dads.
Before going back to work, schedule an in-home lactation consult to make a plan for pumping/storing milk:
- In this Lactation Visit, they can problem-shoot and make a plan together with a professional. This can relieve a lot of stress and bolster a lot more confidence and success for moms who want to continue to provide breastmilk while away at work.
- Also, when you head back to the office, prepare a pumping station ahead of time.
So many times new moms prepare for birth and forget about their postpartum. The more time and energy you put into preparing for your postpartum, the more positive your transition will be. It’s an important time, one that you will never forget. It begins your baby’s life journey and we want all parents to feel seen and supported in this beautiful and often challenging transition.
Schedule a FREE DOULA CONSULT here in the Vancouver, WA and Portland, Oregon area!