Postpartum Essentials For Mama

A motherhood lesson I’m learning is that every pregnancy, birth, + parenting journey is so, so unique — for both mama + babe. You can do all the googling in the world, read all the books, + follow all the instagram accounts to try to prepare for this monumentous transition [+ everything that comes with it!], but it’s not until it’s here that you’ll know what feels right.

I say this because your postpartum essentials list might look so different than mine. However, something that I think we can all agree on is to make sure you are giving yourself self-care during this time as well. It took me 5 days after giving birth + realizing that I had washed my face zero times that I was like… wait, I need to nurture myself, too.

“After a baby is born, there is a sacred window of time. A time for complete rejuvenation of a woman’s physical, mental, + spiritual health. A time for deep, extended bonding with her newborn.” — Ysha Oakes

Nurture your mind mind + body + spirit + space. Give yourself grace during this time + let yourself be. There’s no greater transition than motherhood — I hope this list can help set you up for the beauty of what’s to come. Enjoy ❤

29 Postpartum Essentials For Mama

#1] Make your space a sanctuary — There’s a reason why “nesting” is considered a sign that labor is approaching lol. Once your baby comes, you will be spending A LOT of time at home [particularly in the beginning] — so make your home feel incredibly nurturing to you! If you need some inspo, go to my “home” highlight on instagram!

#2] Journal — Every Sunday during pregnancy I wrote in my “pregnancy journal.” I started it at 4 weeks pregnant! I recently went through this journal + it’s amazing how much I already forgot #pregnancyblur. I’m so grateful I wrote down so much. I decided to do the same thing for postpartum! Every week, I’m sharing updates on Noah + myself. I’m planning on writing entries once a week for one year. I can’t wait to eventually give it to him.

#3] Focus on WARMTH — “Warmth” is the key word for postpartum. Warm socks, warm slippers, warm clothes, warm foods, warm liquids, warm baths, etc. All of this will help with energy flow in your body. The First Forty Days talks about this + gives a lot of amazing advice… I encourage you to read the book! It includes tons of recipes that you can easily make ahead of time + freeze!

#4] … speaking of The First Forty Days — What do you want your first 40 days to look like? I was SET on following the book’s protocol to a T, but after two weeks… I really wanted to get outside for walks + I was really really sick of soups on soups. I still focused on warming foods… I still have yet to eat any raw veggies or ice!

#5] Set up a meal train — Ideally you’d have a friend organize this for you, so that you don’t have to worry about anything… you can simply enjoy the meals ; ). We didn’t do this because Isaac is the chef of the house, but a meal train is incredibly important [IMO] if *you* are the chef of the house. Be particular with what you want for meals [recipes? specific restaurants? dietary restrictions?] + you can have friends deliver it to your doorstep, if you are not ready to see people yet. Or share that you are only looking to visit for 10 minute. You make the call based on what you are ready for!

#6] Morning oatmeal — Oatmeal is one of the best foods for boosting the milk supply. Funny enouch, I didn’t even find this out until recently… my body was just craving oatmeal so much. It just show that your body truly does know what it needs! Every day I’ve been having steel cut oats with fresh berries, nut butter, hemp seeds, bee pollen, + coconut milk. SO GOOD.

#7] Midnight snacks — The first few weeks I was starving in the middle of the night. I lived off of Navitas Power Snacks. The chocolate goji flavor is the best! Other snacks:

• Stuffed dates with almond butter + coconut butter
• Mrs. Patel’s Lactation Treats

#8] Don’t be afraid to say “not yet” to friends + family — This is a big one. You’ll know what feels right for your family. Isaac + I wanted 5 days to ourselves before seeing anyone. Then my parents came. Then we had a break. Then his parents came. I wanted to wait 6 weeks before seeing friends.

#9] Comfy nursing bras — I ordered so many nursing bras! Motherly, GF Collective, Bodily, Hatch, Kindred Bravely… + I realized that I don’t like any with the clasp. Instead, I like a “deep V” that allows you to quickly [+ easily] nurse on command. Surprisingly, some of these aren’t even considered “nursing bras” — but they work so well! I love just wearing these with a cardigan [like this]:

• Target Nursing Bra
• Free People Good Karma Crop
• Free People Ribbed V Neck

#10] PJs that make you feel good — Yes, you’ll get spit up on them a lot lol, BUT it feels so nice to have cozy PJs that are nursing friendly + that you love. I love Eberjey Gisele Shortie Short Set [so many colors!] + Skims Sleep Short Sleeve Set.

#11] Robe — Another nursing friendy option to lounge around in during the early days of postpatum. I love my Parachute Cloud Cotton Robe!

#12] Massive water bottle on your at all times — Trust me, you are going to be very thirsty!One of my best pregnancy purchases ever was the Hydro Flask 40 Oz Wide Mouth Straw Lid. You won’t regret it!

#12] All the drinks, teas, + lactation tonics — I went a little crazy on all the drinks + tried so many different options, focusing on warming drinks:

• Mother’s Milk Tea
• Electrolytes — I love LMNT, Ultima, + Coconut Water!
• Golden Milk… loved this blended with coconut milk!
• Boobie Latte… this was a coffee alternative I wanted to try. I wasn’t obsessed with the taste to be honest, but maybe that’s because I prefer my coffee with no creamers?
• I cut all caffeine for 2 weeks, + then introduced matcha. I’m back to coffee now [4 weeks], + Noah didn’t have a reaction — but I know all babies respond differently!

#13] Vitamins — Talk to your doctor about this! I continued with all the prenatal supplement I took… + I introduced placenta pills! I know everyone has a different perspective on this, but I’m happy to be taking them.

• Dealing with brain fog? Try Lion’s Mane!

#14] Eye mask — I love this one for naps! Highly encourage you to listen to the advice “sleep when your baby sleeps,” especially in the beginning! I wish I did sooner!

#15] All the breastfeeding support —You won’t know what your breastfeeding journey is going to look like until you’re *in* it. For that reason, I recommend hiring a lactation consultant who can come as soon as possible, as well as buying: nipple shield, silverette, breast care kit, nursing pads, haaka, nipple butter. Also, have an electric pump, formula, + bottles in mind [or on hand!]. You can return anything you don’t need.

• Also you may feel upper back + neck pain from breastfeeding. The lactation consultant can help with different feeding postures to alleviate pain, but incorporating massages + the Hypervolt have also been a must. I also want to start incorporating a Supportive Breastfeeding Stretching Routine. I link it up once I create it!

#16] All the vagina support — Similar to breastfeeding, if you have a vaginal birth, you won’t know what tool you’ll need until after birth. This is the support I used:

• Adult diapers — These were my fav. I never ended up wearing pads because these diapers were so comfy + easy… I just wore them until I stopped bleeding! These pads were my backup option.
• Padsicles, peri bottle, sitz bath *My midwife made these for me, so I don’t have a specific rec!

#17] To belly support or not to belly support? — I was back + forth on buying a Belly Bandit, but ultimately decided against it. I also tried Bengkung Belly Bind twice because it was a part of a postpartum massage treatment, but I personally would probably not invest in one. Instead, I wore clothing that felt cozy + supportive, without feeling restrictive:

• High waisted underwear from Bodily
• Beyond Yoga Maternity Tank [loved this during pregnancy + postpartum]
• Beyond Yoga Midi Jogger
• Lululemon Align High-Rise Shorts

#18] All the oils for your skin — OIL IT UP! I have way too many creams + lotions + oils, + I love them all. I’m that crazy person that did not moisturize my body [other than my face] prior to pregnancy because I was too lazy. Once I got pregnant, my chest + stomach became super itchy from expanding… + I finally used oils on my body + noticed so much difference. Now I make sure to moisturize my body every day.

#19] Take a shower +/or bath daily — This might be the only solo time you have for yourself the first couple of weeks… savor it. Isaac was like “Elisabeth, I feel like you are taking much longer showers than usual.” + I’m like yep lol. I had to set a reminder on my phone every day to “take a shower” [I would literally forget], so if you have to do that too, you are not alone.

#19] Himalayan Salt Lamp — For middle of the night breastfeeding, instead of turning on the light, I’d turn on the Himalayan Salt Lamp. It’s such a soothing warm glow that allows you to see well enough to breastfeed + diaper change.

#20] Sunlight — Open the window, sit on a patio, + step outside if you can. Sunshine is so good for the soul + the fresh air feels so good when you’re spending most of your days inside.

#21] …speaking of sunlight, take a walk! Start incorporating 10–15 minute walks when you are cleared by your doctor. It will feel SO good. I didn’t realize how much I needed walking until I took my first short walk at two weeks + instantly felt my mood boost.

#22] Once you are cleared to workout — I love Melissa Wood Health’s programs… she has specific pilates catered to postnatal.

#23] Bodywork — Chiropractor? Acupuncture? Massage? All of the above? I’m a huge believer in the healing power of bodywork. If you have someone you love + trust that can do an in house appointment for you during this time, I highly recommend it.

#24] Pelvic Floor Therapy — I have no seen a pelvic floor specialist yet, but I reached out to one + I’m so excited for my appointment. Even if everything feels fine, it’s a great idea to get checked out. You have nothing to lose + everything to gain… keep your pelvic floor healthy!

#25] Meditate — Check out the app “Mindful Mamas” or “Insight Timer” [ search: postpartum]. I’ve loved meditating 1x/day while breastfeeding. I like to think it’s making an impact on both mama + baby.

#26] Ask yourself, “What do I want to do while breastfeeding?” — In the beginning, it may take up to 60 minutes [or longer] per feeding + you are feeding every 2–3 hours… that’s a lot of time! It may sound kind of silly, but I encourage you to think about how you want to spend it… + if there’s anything you *don’t* want to do. One regret I have is that I spent WAY too much time on instagram the first month of his life while breastfeeding. I tried not to do it while his eyes were open, but still… it was A LOT of time. Something to think about!

#27] Connect with new mamas — Ironically enough, I do really love that instagram has allowed me to connect with other mamas. If you can find new mamas with babies around the same age as yours [or even 1 or 2 month older, so that you can lean on them for advice], even better. Motherhood is such a wild, beautiful journey + it’s so helpful to be able to share + connect with those who are going through it at the same time as you.

#28] Connect with your partner — It’s easy for this to become the last thing on the totem pole… but it’s really so, so important! A quote that my friend shared with me is: “Before you were a mother + father, you were Elisabeth + Isaac… remember that.” This is an area I definitely want to get better at, as all my energy has been directed to our baby, + then the small amount of energy I have left, I want to give back to myself. We’re working on it!

#29] Most importantly… bond with your baby! — As much skin to skin as possible, newborn cuddles, soak up their amazing scent, + get to know your little one. Stare deeply into your baby’s eyes. Feel all the feels. They grow so fast! Be present for it all ❤

Enjoy this time, mama!

*This list is extensive — but remember that the most important thing during this time is to heal your body + bond with your baby. Allow yourself to rest + enjoy the slowness. Don’t be afraid to ask for help! Lastly… take videos! Savor this time. It’s very, very special.

xx

Elisabeth