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 look after yourself:
- 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
Your mood may change in different ways 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.
Baby blues
Having the “baby blues” after childbirth is a common mood change. It is usually caused by hormone changes in your body. It affects up to 80 per cent of new mothers. Most have the baby blues two to three days after giving birth. The feeling may come and go and last up to two weeks.
What are the signs
- feeling low, sad or tearful
- feeling irritable, restless or anxious
- finding it hard to focus
- crying for no reason
- having mood swings
When to get help
Get help from your healthcare provider if:
- these feelings last for more than a few weeks
- you feel more and more sad or irritable
- you are concerned about yourself or your baby
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.
Postpartum depression
This mood change is more severe and lasts longer than the baby blues. It can start during your pregnancy or up to one year after you give birth. It affects up to 20 per cent of mothers around the world.
What are the signs
- feeling down most of the day, every day
- feeling shame, guilt or like a failure
- feeling panicked or scared a lot of the time
- having severe mood swings (mood changes)
- having little interest in things you normally like to do
- having trouble focusing or making decisions
- having trouble bonding with your baby
- thinking about hurting yourself or your baby
- thinking about taking your own life
When to get help
- Call your healthcare provider if you think you have signs of postpartum depression
- Call 911 immediately if you’re worried about hurting yourself or your baby
Postpartum psychosis
This is a rare but serious mental illness. Symptoms may appear suddenly, shortly after you give birth and up to four weeks later.
What are the signs
- feeling confused and lost
- having obsessive (repeated and unwanted) thoughts about your baby
- hallucinating and having delusions (experiencing or believing things that aren’t real or true)
- having trouble sleeping
- having too much energy and feeling upset
- feeling paranoid (that other people are trying to harm you)
- trying to hurt yourself
When to get help
If you think you have signs and symptoms of postpartum psychosis, call 911 immediately or go to the nearest emergency department.
What you can do
- Try to rest when your baby sleeps or ask someone you trust to watch your baby while you get some rest.
- Ask for and accept help from other people.
- Eat regular, healthy meals.
- Decide how many visitors you want and when.
- Do things you find relaxing, even for a short time.
- Talk to someone or get professional help from a counselor or therapist.
- Ask your healthcare provider about medicine that might help you.
- Attend groups for parents and/or peer support groups.
Paternal mental health
Up to one in 10 fathers can have depression during their partner’s pregnancy or after the birth. The symptoms look much like postpartum depression. They include:
- sadness
- anxiety
- irritability
- trouble bonding with their newborn
- anger and aggression
- trouble concentrating
- withdrawal from relationships
- rapid mood swings (mood changes)
If you or someone close to you has these symptoms, reach out to a healthcare provider.
Perinatal mental health clinic
The journey from 12 weeks’ of pregnancy to one year after birth is a time of major change. It can bring challenges that affect your mental health and your family’s well-being. If you need help, our perinatal mental health clinic is here to support you.
Services
- early intervention (early support if you are at risk)
- preventive care (support to help stop issues from developing)
- mental health services
For information and referrals, speak with your healthcare provider.
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
- Wet a clean menstrual (period) 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 healthcare provider.
- Use deep breathing to help you relax.
Cesarean section
If your baby was born by a cesarean 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 healthcare provider, shower daily and keep the cut area clean and dry.
- Take medicine for pain. If you have questions, talk to your health care provider.
- If you cannot see the cut, use a mirror or have someone check it for you.
- Ask your healthcare provider when you can start driving a car again.
Pelvic floor changes
After you give birth, your pelvic floor muscles may be stretched or strained. This can cause:
- leaking pee when you cough, sneeze or jump
- pain or pressure in your pelvis
- pain during or after sex
- trouble peeing or feeling like you need to pee all the time
- pain in the area between your vulva (genitals) and anus (the opening where your poop comes out)
What to do
- Talk to your healthcare provider about getting physical therapy.
- Try pelvic floor exercises at home. Ask your provider for tips or look for good information.
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 three to five 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).
- Ask your pharmacist about taking a stool softener (medicine to make it easier for you to poop). Stool softeners should not be used for long periods of time.
Other body changes
Hemorrhoids
Hemorrhoids are grape-like lumps around your anus (the opening where your poop comes out). These lumps may be sore or itchy.
What to do
- Wet a clean menstrual (period) pad and freeze it. Put the frozen pad in your underwear. Use a thin cloth between your skin and the pad if it feels too cold.
- Use a hemorrhoid cream and/or towelettes.
- Lie down when you can. This will take the pressure off the hemorrhoids.
- Keep your poop soft (see the section above).
Big tummy
Your tummy may be swollen for a while after delivery. You may feel after-pains (cramps), especially when you are breastfeeding.
What to do
- Wear comfortable, loose clothing.
- Talk to your healthcare provider about safe exercises you can do.
- Take short walks — a safe way to start moving.
- Eat a healthy diet with a lot of fiber.
Full or tender breasts
Your breasts may feel uncomfortably full or tender.
What to do
- Wear a bra that fits well but is not tight.
- Feed your baby well and often if you are breastfeeding.
- Take a warm shower or apply warm wet towels to help your breasts release milk before feedings.
- Apply a cold wet cloth to your breasts between feedings.
- Get help right away if you are having trouble with breastfeeding.
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 every 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.
Sweating
You may sweat more than normal, especially at night. This is because your body is getting rid of extra fluid from the pregnancy. It is caused by hormone changes.
What to do
- Wear loose cotton clothing.
- Take a warm shower or bath to help cool down.
- Use a fan to keep your bedroom cool at night.
- If you have a fever or chills, you may have an infection. Check with your health care provider.
Tiredness
It’s normal to feel very tired after giving birth. Your body is healing, your hormones are changing and you may not be getting much sleep.
What to do
- Rest when you can. Nap when your baby naps, and ask for help with chores or baby care.
- Eat healthy foods. A balanced diet gives your body the energy it needs to recover.
- Drink plenty of water. Not drinking enough can make you feel more tired.
- Move gently. Short walks or light exercise can help boost your energy.
- Ask for help. Talk to your partner, family or friends if you’re feeling overwhelmed.
- Talk to your healthcare provider. If your tiredness doesn’t get better or feels too much, check in with your provider to rule out any health problems.