Five Essentials for a Happy Post Partum Season
Most expectant mothers spend time preparing for childbirth—searching for information online, reading books, and ideally attending a quality childbirth preparation course. And this is important because birth is a major milestone in life: the first step in becoming a mother! But the journey of becoming a mother doesn’t end with childbirth—it continues through the weeks and months that follow, during the postpartum period. And what a transformative time this is! Motherhood brings profound changes to your body, emotions, mind, and soul. Unfortunately, we often don’t prepare for this beautiful yet challenging phase. Instead, we assume we’ll figure it out as we go... which can quickly lead to exhaustion and emotional struggles.
To help you avoid stumbling into postpartum burnout, I’ve put together the five essentials for a happy postpartum period. These tips will support your physical and mental well-being so you can step confidently into your role as a strong, grounded mother—the pillar of your family.
Rest
This might sound obvious, but too many mothers underestimate its importance or struggle to prioritize it. Even the term postpartum reflects the need for rest: in English, it’s sometimes referred to as the laying-in period or confinement. During this time, a new mother’s primary task should be caring for her baby—a huge job in itself!—while giving her body time to heal and recover. A great guideline to follow is the “5-5-5” rule:
Spend the first 5 days in bed,
The next 5 days on the bed, and
The following 5 days around the bed.
This approach supports your body as it recovers from the incredible transformation of pregnancy and birth. Your internal organs need to find their original positions, your uterus needs time to shrink back, and your pelvic floor muscles need to regain their strength. All of this takes time—and rest! Many cultures recognize the postpartum period as sacred. In parts of Asia, new mothers are cared for in isolation; in other places, they return to their parents’ homes or are cared for by grandmothers and experienced women, free from household chores.
Take some time before your baby arrives to think about how you can “outsource” household tasks. Who will help you so you can focus on rest and caring for your baby? In Belgium health insurance providers (mutualiteit) offer free postpartum support (kraamzorg), so it’s worth checking what’s available in your area.
2. Nourishing Foods
Nourishment is another vital aspect of postpartum recovery. The quality of your meals matters more than the calorie count. Avoid sugary snacks and empty calories—they might give you a quick energy boost but can negatively affect your hormones and mood. Instead, focus on foods rich in protein (especially animal-based proteins), healthy fats, vitamins, and fiber. While plant-based protein sources are nutritious, they may not be sufficient for recovery during this demanding period. If you follow a vegan diet, consider incorporating eggs or dairy products temporarily to ensure you’re meeting your body’s needs.
Some of the best postpartum foods include bone broth (rich in collagen and minerals), hearty soups, stews, and slow-cooked dishes. Lightly cooked fruits and vegetables are easy to digest and provide essential nutrients. If you’re craving something sweet, try spiced fruit compote or lightly sweetened custard.
Most importantly, don’t spend hours in the kitchen yourself! Many postpartum doulas are reviving the tradition of communal meal support delivering pre-arranged, warm meals to new families. Look into what meal support options are available in your area or organize a meal train before your baby arrives and have plenty of home delivery contacts available.
3. Nurturing Touch
In our modern Western culture, touch often feels taboo. We shy away from it or keep it minimal—a handshake here, an air kiss there. But in many Asian, South American, and African cultures, postpartum mothers are nurtured with touch.
For example:
In India, mothers receive daily massages after giving birth.
In Mexico and Central America, the "closing of the bones" ceremony includes herbal baths, massages, and wrapping the mother in rebozo scarves supporting physical and emotional healing after giving birth
You don’t need a formal postpartum massage to experience the benefits of touch. Ask your partner or a loved one to spend 5-10 minutes massaging your shoulders or feet—or even just to cuddle or stroke your back. These small acts of touch acknowledge your incredible achievement of bringing new life into the world.
4. Emotional Support
Having emotional support during the postpartum period is invaluable. Your body is healing, your hormones are fluctuating, and you’re adjusting to life with your newborn. It’s perfectly normal to feel overwhelmed, which is why emotional support is so important. Traditionally, women relied on their mothers during the postpartum period. A mother offers not only practical help but also emotional reassurance—a calm presence that understands the challenges you’re facing because she’s been through it herself. This is the time to lean on your mom for advice and comfort, include her in your postpartum planning. She can offer wisdom, a listening ear, and practical help. If your relationship is strained, this may be an opportunity to rebuild bridges.
If your mother isn’t available, think about other women in your life who can play this role. It could be a sister, a close friend, or even a professional such as a postpartum doula. These individuals can provide a safe space for you to share your feelings, help you process your experiences, and celebrate the joys of motherhood with you.
It’s worth noting that fathers or partners are also experiencing their own transition into parenthood, which can make it difficult for them to fully understand or meet your emotional needs during this time. While your partner’s involvement is essential, having a support network of women who understand what you’re going through can make a world of difference.
Don’t hesitate to reach out to others—whether it’s a friend, family member, post partum doula or online support group for new mothers. Feeling connected and supported is essential to your emotional well-being during this vulnerable time.
5. Connection with Nature
Childbirth is a deeply transformative event. It connects us to the timeless cycle of life and reminds us of the mysteries of creation. Even if you’re not spiritual or religious, the act of bringing new life into the world can inspire profound reflection.
Spending time in nature can help ground you during this transition. Take a moment to listen to the birds, watch the sunset, or marvel at the intricate patterns of a leaf. These small moments of wonder can remind you of the incredible natural force within you—the same force that made you a mother.
f you prioritize these five essentials—rest, nourishing foods, nurturing touch, emotional support, and connection with nature—you’re setting yourself up for a healthy, confident start to motherhood. You’ll not only thrive during the postpartum period but also become a strong, stable pillar for your family in the years to come.
Wishing you a joyful and balanced postpartum period!
