Postpartum Plan

Nourishing body, mind, and spirit after birth

1. You Just Delivered Your Baby

There is a lot of emotions and a lot is happening. The room is full of people, you probably don't even notice them. You are in awe of your baby. Your baby is probably crying and moving around. Your baby might be a little blue, it might be covered in white vernix (no need to wipe it off, it will absorb into the skin pretty quick). The baby might have blood on their skin from the birth.

The best thing you can do in this time: soak it all in. Those hormones are helping your body release the placenta. Usually within 30 minutes the placenta comes out and birth is officially over.

If you asked for delayed cord clamping, you can ask the hospital to wait until the cord stops pulsating.

2. Immediate Skin to Skin

Immediate skin to skin is crucial for regulating baby's temperature, bonding, breastfeeding, and encouraging your uterus to clamp down.

3. The First Hour

There will be a lot of people around you for about 30 minutes to an hour, and then the room will clear out.

It is routine for your OB to administer pitocin, as it helps clamp down your uterus to prevent hemorrhage. You can decline. If you were to hemorrhage, pitocin is typically what they would give you to manage that.

You will also have nurses pushing on your belly button to help clamp down your uterus. It's called a fundal massage, and they will continue to do that while you are there.

4. The Golden Hours

Those first 2 hours are called the golden hours. You might feel like you are on cloud nine, or you might feel anxious and maybe even confused or overwhelmed, as your body just went through a lot.

5. Nothing Needs to Be Rushed

Just like labor, nothing needs to be rushed in postpartum. Focus on feeding your baby and being fed!

Postpartum Plan & Resources

You spent nine months growing a baby and then went through birth. Your body needs time to recover. The 5-5-5 rule gives you permission to slow down. Your job during those first weeks isn't to keep the house running, it is to heal, feed your baby, bond with your baby, and rest.

6. The 5-5-5 Rule

First 5 days: Stay in the bed

Think bed + baby + bathroom. Rest as much as possible, keep visitors limited, focus on feeding and bonding with baby, and let other people take care of meals, cleaning, older children, and household responsibilities.

Next 5 days: Stay around the bed

You can be up a little more, but you're still primarily resting. Short periods around the house are fine, but you're not trying to resume normal activities.

Next 5 days: Stay around the house

Gradually increase activity while continuing to prioritize rest, nourishment, hydration, and recovery. Avoid jumping back into errands, long outings, or strenuous activity simply because you're feeling a little better.

7. Postpartum Meals

Prepare them ahead of time.

Why warm, nourishing foods?

After birth, you're recovering from a significant physical event. You've lost fluids and blood, your uterus is contracting back down, your body is healing, and if you're breastfeeding, you're also producing milk around the clock.

Postpartum meals can focus on foods that are:

•Warm and easy to digest: soups, stews, broths, oatmeal, rice, cooked vegetables
•Protein-rich: eggs, chicken, beef, fish, beans and lentils
•Rich in healthy fats: butter or ghee if tolerated, olive oil, avocado, coconut, etc.
•Rich in iron and minerals: red meat, liver if desired, leafy greens, beans
•Hydrating: water, broths, herbal teas, smoothies
•Nutrient-dense: plenty of fruits and cooked vegetables, whole grains, nuts and seeds

The goal isn't a special restrictive postpartum diet. It's making it easy for Mom to get substantial nourishment without having to think about cooking for herself.

My favorite postpartum meal delivery: https://restorativeroots.com/

8. Lactation & Chiropractic Support

If it's painful to nurse, you don't feel like baby is getting enough, or you have any questions or concerns, reach out to me and I can help point you in the right direction.

Hub City Lactation: https://www.hubcitylactation.com/

Chiropractic: If baby is really fussy, isn't pooping, or just doesn't seem to settle, chiro is a great resource.

9. Processing Your Birth

Birth is a big experience, and sometimes you need time to process what happened.

I will visit you 24-48 hours after your baby is born, either in the hospital or at home, to check on you and debrief your birth.

This is your time to ask questions, talk through what happened, and process your experience. Maybe there is something you didn't understand, something you want to talk through, or simply a moment you need to revisit.

There is no right or wrong way to feel about your birth. My role is to listen, answer what I can, and help you feel supported as you begin this new chapter.

This time is for YOU.

"You are held. Trust the process. Trust your body. Trust your God."

With love and prayer,
Rachael · To Be Held Doula Services