Caring for yourself
There will be many changes in your body after you give birth. Know how to care for yourself so you can stay healthy and feel your best.
Self-care basics
Caring for a new baby and yourself can be hard. Here are some ways you can care for yourself and get more rest:
- rest when your baby sleeps
- ask for and accept help
- eat regular, healthy meals and snacks
- drink lots of fluids
- decide how many visitors you want and when
- do things you find relaxing, even for a short time
- seek professional help from a counselor or therapist
- take medications recommended by your health care provider
- attend parenting classes and/or peer support groups
- take a warm bath to relax
- do only the tasks you need to
- leave the housework for later
Mood
There are different kinds of mood changes you may have after giving birth as your hormones change. You may feel sad for a few days or weeks, or you may have serious mood changes that are dangerous for you or your baby.
Crying
You may cry easily or for no reason. This is usually caused by hormonal changes in your body. The feeling may come and go and last up to two weeks.
What you can do
- Remember that crying is normal and that the feeling should pass.
- Rest and relax as much as possible.
- Accept help from other people.
- Talk to someone.
- If you feel you cannot care for yourself or your baby, call the Healthy Beginnings Hotline at 780.413.7990 or Health Link Alberta at 811.
When to get help
You should get help if you:
- cry often and/or for no obvious reason
- have lots of mood changes (mood swings)
- feel angry, agitated, irritable, restless or resentful
- feel tired or have trouble relaxing or sleeping
- cannot concentrate or focus well
- have trouble coping with daily activities
- do not feel like doing anything
- constantly worry about your health or your baby’s health
- have thoughts of harming yourself or your baby, killing yourself or wanting to escape
- have erratic, unpredictable, unusual or extreme behavior that you do not normally have
If you have any of these symptoms or have trouble caring for your baby, call the AHS Mental Health Help Line at 780.424.2424 or visit an emergency department.
Healing from the birth
Bleeding
You will have a heavy flow of dark red blood for the first one to three days. It will be heavier than your normal period (menstrual flow).
During days four to 10 the blood will become pink or brown and there should be less each day.
You may have a gush of blood when you stand up after sitting or lying down. You may also see a few blood clots. These blood clots are usually the size of a dollar coin (loonie) or smaller.
What to do
- Wear a thick period (menstrual) pad. Change your pad at least every one to three hours in the first few days.
- Fill a squeeze bottle with warm water and use it to clean your vaginal area (the area between your legs).
- Rest or nap when your baby is sleeping.
- Talk to your health care provider about when you can have sexual intercourse.
Pain between your legs
The area between your legs may be sore, bruised and swollen. If you have stitches, you may feel more pain.
What to do
- Moisten a clean period (menstrual) pad and freeze it. Put the frozen pad in your underwear for 20 minutes at a time. Use a thin tissue or cloth between you and the pad if it feels too cold.
- Take a warm bath.
- Take medicine for pain. If you have questions, talk to your health care provider.
- Use deep breathing to help you relax.
Cesarean section
If your baby was born by a cesarian section (C-section) you will have a cut on your lower tummy that may be painful.
You may see some blood or pink fluid draining from the cut. You may also feel gas pains.
What you can do
- Do not lift anything heavier than your baby for six weeks.
- Hold a pillow to your tummy when you stand up or move in bed.
- Take slow, deep breaths when you move.
- Take short walks in your home.
- Unless you have been given other instructions by your health care provider, shower daily and keep your incision area clean and dry.
- Take medicine for pain. If you have questions, talk to your health care provider.
- If you cannot look at your incision, have someone check it for you.
- Ask your health care provider when you can start driving a car again.
Going to the bathroom
Peeing
You may pee often or you may find it hard to start peeing. It may also sting when you pee.
What to do
- Fill a squeeze bottle with warm water and pour the water over the area between your legs every time you pee.
- Pee in a warm shower.
Bowel movements
You may not have a bowel movement (poop) for two to three days after your baby is born. It may also be hard or hurt to poop.
What to do
- Drink lots of water or fruit juice.
- Eat foods that have a lot of fiber (such as bran cereals, bran muffins, fresh fruit and vegetables).
- Take short walks (inside or outside).
- A stool softener may help. Ask your pharmacist. Stool softeners should not be used long-term.
Hemorrhoids
Hemorrhoids are grape-like lumps around your anus (opening where your poop comes out). These lumps may be sore or itchy.
What to do
- Moisten a clean period (menstrual) pad and freeze it. Put the frozen pad in your underwear.
- Use a hemorrhoid cream and/or towelettes.
- Lay down when you can. This will take the pressure off the hemorrhoids.
- Keep your bowel movements soft (see the section above).
Sweating
You may sweat more than normal, especially at night. This is because your body is getting rid of extra fluid from the pregnancy.
What to do
- Wear cotton clothing.
- Take a warm shower or bath.
- If you have a fever or chills, you may have an infection. Check with your health care provider.
Big tummy
Your tummy may be swollen for a while after delivery. You may feel after-pains (cramps).
What to do
- Wear comfortable, loose clothing.
- Talk to your health care provider about safe exercises.
- Taking short walks is a safe way to start moving.
Full or tender breasts
Your breasts may feel uncomfortably full or tender.
What to do
- Wear a well-fitting bra that is not tight.
- Take a warm shower or apply warm wet towels to help your breasts release milk before feedings.
- Use cold compresses between feeds.
- Feed your baby well and often if you are breastfeeding.
- If you are having trouble with breastfeeding, get help right away.
Puffy feet and ankles
You may have puffy feet and ankles for two weeks or longer after you give birth.
What to do
- Drink at least eight glasses of water per day.
- Put your feet up on a stool when you are sitting.
- Wear support stockings and comfortable footwear.
- Do not wear clothes or socks with tight elastic.
- Do not cross your legs when you are sitting.