The first week after giving birth is a time of major change for new moms. Not only is your body recovering from childbirth, but you’re also adjusting to a whole new role—caring for a newborn. It’s no surprise this period can feel overwhelming, exhausting, and full of unfamiliar territory. That’s why theAsianparent has put together 15 simple, practical tips to help new moms ease into this big transition and get through the first week a little more smoothly.
What Changes Do New Moms Go Through After Giving Birth?
The postpartum period (puerperium period) refers to the time from the delivery of the placenta up to six weeks after giving birth. It’s the phase when the organs gradually return to their pre-pregnancy state. Generally, obstetricians recommend a postpartum check-up around the sixth week. During this time, a mother’s body goes through major hormonal changes to adjust back to normal, and it’s common to experience some level of postpartum stress. Let’s take a look at the changes that typically happen after giving birth:
- Cervix: After birth, the cervix begins to shrink. By day 2–3, it’s about the size that can fit two fingers. It gradually gets smaller by the end of the first week.
- Uterus: The uterus continues to contract, so moms may still feel a pulling or cramping sensation even after delivery.
- Lochia (postpartum discharge): In the first 3 days, lochia is red—this stage is called lochia rubra. From days 3 to 10, it becomes lighter in color—lochia serosa. After day 10, it usually turns whitish or yellowish-white—lochia alba. Lochia can continue for 4 to 8 weeks after birth.
- Urination: Moms usually pee a lot during the first week. This helps the body get rid of the extra fluid and blood volume from pregnancy. The bladder may feel stretched but usually returns to normal by the third week.
- Hormones: Progesterone and estrogen levels drop, allowing prolactin to kick in and start milk production. When the baby breastfeeds, prolactin levels rise again to make more milk, and oxytocin is released to help with milk letdown.
- Weight loss: After giving birth, moms typically lose about 5–6 kg. In the first week, another 2–3 kg may drop due to fluid loss from urination. Weight gradually goes down to pre-pregnancy levels by about the sixth month—but it varies from person to person.
- Emotions and mental health: If there are no complications, new moms usually feel joy and happiness. Still, emotional ups and downs can happen due to excitement, anxiety about taking care of the baby, and fear of change. These factors can sometimes lead to postpartum depression.
15 Tips to Help New Moms Adjust During the First Week After Birth
Now that you’ve got a rough idea of the changes that happen after giving birth, let’s dive into 15 tips to help new moms adjust during the first week—covering both physical recovery and managing time with your newborn.
1. Set your priorities
The first tip for new moms: try writing down a daily to-do list and stick it somewhere visible. Then, for the first 1–3 weeks, trim it down as much as possible. Focus only on what’s truly essential—mainly anything related to caring for your baby. Other tasks? Hand those off to your partner or a supportive family member for now.
2. Stock up on sleep whenever you can
The number one challenge of having a newborn? Sleep deprivation. Interrupted sleep and middle-of-the-night feedings can be rough. So, one key survival tip is: sleep when the baby sleeps. Take naps during the day alongside your baby. It might feel strange at first, but giving your body the rest it needs is essential for recovery.
3. Tips for New Moms: Eat well
Eating nutritious, balanced meals from all five food groups helps your body heal and gives you the energy you need to care for your baby. Don’t forget to drink lots of water—it supports milk production and keeps you hydrated.
4. Relieve the pain
If you’re dealing with soreness from a vaginal tear or C-section, use a cold compress and take pain medication as advised by your doctor. A warm shower can also help ease general body aches.
5. Keep diapers and baby clothes within reach
Place extra diapers and baby clothes in every room you and your baby hang out in. Running up and down stairs or from room to room while your baby’s crying isn’t ideal. Having things close by saves energy and reduces stress.
6. Tips for New Moms: Accept help from visitors
During the first week, you’re likely to have a stream of visitors—grandparents, aunts, uncles—all eager to meet the baby. If someone offers to help with chores like washing dishes or grabbing something from another room, say yes! Let them lighten the load so you can save your energy for your baby.
7. Try a baby carrier
A baby wrap or carrier can be a lifesaver. It lets you keep your baby close and comforted while still having your hands free to do small tasks. Bonus: the closeness is comforting for your little one too.
8. Tips for New Moms: Take time to relax
Mood swings are totally normal after giving birth. Make space for things that help you unwind—watch your favorite show, soak in the tub, curl up with a book, listen to music, or just take a warm shower. These little moments of peace help you recharge. And if you’re feeling overly sad or anxious, don’t hesitate to talk to your doctor.
9. Get light exercise
In addition to eating well, light exercise—like walking or gentle yoga—can greatly benefit a new mom’s mental and emotional health.
10. Connect with other parents
It might seem impossible to get out of the house during the first week after birth, but even a short walk in the park or a quick visit to a nearby café can help lift your spirits. Meeting other new moms or experienced parents and sharing your parenting experiences can ease the pressure and help you feel more supported and relaxed.
11. Tips for New Moms: Do what you used to enjoy
Don’t lose yourself in motherhood—your life is still your own. You don’t have to give up what you used to love. Whether it’s going to the salon, swimming, or grabbing lunch with friends, it’s okay to ask dad to babysit for a couple of hours while you recharge.
12. Prepare for breastfeeding
Practice breastfeeding in a comfortable position, as advised by your doctor or a specialist, to ensure your baby receives enough breast milk and to prevent issues that might arise from improper breastfeeding positions, such as blocked milk ducts, nipple pain, or mastitis.
13. Bond with your baby
Spend time touching your baby often, whether it’s holding them, rubbing their body, or gazing at each other. This is especially important during breastfeeding, as this is the “bonding time” that helps strengthen the connection between mother and child. Holding and touching your baby enhances love and trust.
14. Tips for New Moms: Encourage yourself
New mothers should remember that they are doing the best thing for their baby. No matter how tired you are, try to stay patient, and don’t forget to encourage yourself. Reward yourself occasionally, such as by watching your favorite movie, eating something you enjoy, or buying a little something for yourself. When your heart feels full, you’ll be ready to face each new day with strength.
15. Work as a team
Of course, taking care of a baby, especially in the first week after birth, can be very challenging if the mother has to face everything alone. Therefore, fathers should be the best partners who the mother can always ask for help and support. Raising a child requires teamwork, so it’s important to communicate about the mother’s feelings after birth, to support each other, and to encourage one another. This will help both partners understand each other better and navigate the first week after birth smoothly.
The first week after childbirth can be very challenging both physically and mentally for new mothers, but with proper self-care, asking for help when needed, or seeking advice from a doctor, it will certainly help the mother get through this period smoothly and with happiness.
Originally published on theAsianParent Thailand
