Postpartum Essentials: How To Plan For Postpartum
The preparation for postpartum care begins long before you deliver, and the best time to start is when you're still in your second or third trimester, when you still have enough energy and headspace to plan for it. And while most first-time mums prepare for the hospital bag and the nursery, a different kind of preparation is necessary for those early weeks after birth, a preparation that takes into consideration your baby and your own mental and emotional wellbeing as you adjust to life again.
If you are already considering what you can do in the postpartum period and are interested in naturopathic support, then Floralia Wellness is there to help you and your baby.
What does postpartum recovery actually look like week by week?
The postpartum period is described as lasting until six weeks after delivery, but this can be a little misleading. Six weeks is when most people are cleared for exercise and sexual activity by their GP, but it is not when they are suddenly going to feel normal again. Healing is a slow process, and knowing what to expect at any given time can help you plan and not get caught off guard by what you are physically and emotionally going through.
The first two weeks post birth
The first postpartum period is the most physically demanding. Your body is healing from a vaginal birth or caesarean operation, and your uterus is returning to its original size through contractions. Your hormones are plummeting. Your progesterone and oestrogen levels, which have been high throughout your pregnancy, fall dramatically in the first 48 to 72 hours. That is why your emotions can be so up and down, and why you might be experiencing things like night sweats.
The postpartum bleeding, also known as lochia, is usually heavy in the first week, for which heavy-duty maxi pads or underwear are required. The discharge is usually heavier than a normal menstrual flow, accompanied by clots, which can seem alarming unless you know what to expect. At the end of the second week, the discharge changes from bright red to a brownish or pinkish discharge, although it can vary depending.
If you have had a vaginal birth, soreness and swelling in the perineum can be an issue. Sitting can be painful. A sitz bath and witch hazel pads can help with healing in this area. You might need to get some ice packs, too. Bowel movements can be challenging in these first days post-baby, partly because of pain medication or iron supplements slowing things down, and partly because of perineal discomfort. Stool softeners can be helpful if you are experiencing this.
This window of time is also when your breastfeeding journey begins, and for many, this can be an overwhelming transition. Your milk can come in anywhere from two to five days, and engorgement can be very painful. Sore nipples and latching issues are common, even when things appear to be going really well. This is when you will want to tap into any breastfeeding support you have lined up, which may be a midwife, your child's nurse practitioner or lactation consultant.
Sleep deprivation can be challenging, too. Babies wake up every two to four hours to feed, and between those times, nappy changes, settling, and the unpredictability of a newborn and their dependence on their caregiver, mean sleep is hard to come by. Having support around you, like your partner, family members, close friends or a postpartum doula, can help if they can hold or feed your baby while you catch up on sleep.
Weeks two to six postpartum
As weeks two to six progress, the intensity of the discomfort tends to lessen. Postpartum bleeding usually subsides in three to six weeks, though some women have intermittent spotting for longer. If you had stitches from a tear or episiotomy, your perineum should feel less sore by week three, though it can remain uncomfortable when sitting for long periods of time.
You may experience inconsistent energy. Some days, you'll feel like you can tackle anything. Some days, taking a shower will be an accomplishment. That's okay. Healing is not always linear.
Many find themselves in a rhythm with breastfeeding or bottle feeding if that's what your family has chosen, by weeks four to six, and this is a good time for both you and your child to get a sense of a routine. However, new things can arise, such as blocked ducts, supply issues, or cluster feeding, which can also occur during this time. If breastfeeding is a struggle, seeking a lactation consultant during this time, before a situation becomes desperate, can be extremely beneficial.
Emotionally, this period may also be complex. The initial rush of visitors and support may soon pass, and the reality of postpartum life may hit home. You may also feel isolated and anxious, and low moods may creep in over time. The baby blues, which are very common in the first two weeks after giving birth, should be lifting by this time. However, if the baby blues are not lifting and are actually worsening or increasing in intensity, it is a good idea to reach out for more support and discuss how you are feeling with your GP or midwife.
Your postpartum essentials checklist
Having your postpartum supplies organised before your due date eliminates one type of stress, which will already be in short supply in your life, as your decision-making capabilities will be minimal in the days following delivery. Your postpartum kit is a basic necessity, and you will not need everything on every list you come across, but these are the most helpful items new parents have found in their postpartum recovery.
Hygiene and perineal healing
A peri rinse bottle, or “peri bottle”, is probably one of the most useful postpartum items you will ever own. When you have a vaginal delivery, using toilet paper to wipe after using the toilet can be uncomfortable and may irritate the healing tissues. The peri bottle enables you to rinse your perineal area with warm water after using the toilet, which helps keep everything clean and minimises the risk of any infection.
Sitz bath salts can be really supportive for the perineum. Sitting in a shallow bath of warm water with dissolved salts for 10 to 15 minutes several times a day can help alleviate pain and speed healing. Witch hazel pads can be helpful for both perineal pain and hemorrhoids, which frequently occur after a vaginal birth. A witch hazel-based spray for the perineum can provide quick pain relief between bath times.
For personal hygiene in general, there are dry shampoos and other skincare products available to help you feel more human on days when a full shower just isn’t on the cards.
Managing postpartum bleeding
Postpartum bleeding is longer than most people expect. The general advice for the first week or two is heavy-duty maxi pads. Menstrual pads are not strong enough for the volume of bleeding. Some new mums find disposable underwear, also known as adult diapers, are very helpful and actually a lot more comfortable than wearing a pad.
As the bleeding slows down, you can start using normal maxi pads and eventually even lighter pads. Some women prefer to wear a menstrual cup once the bleeding slows down and the healing process is complete. It is important to consult your midwife or GP about this. High-waisted underwear with mesh or cotton is best for the early weeks, as it provides support for the pads without irritating the stitches on your caesarean section.
Have more supplies than you think you will need. You really don't want to be thinking about getting more supplies in your first week, when you're already sleep-deprived and low on energy.
Pain and discomfort relief
The level of pain can vary depending on your birth experience. If you have had a vaginal birth, perineal pain and haemorrhoid discomfort are the most common. Ice packs specifically designed for the perineal area can help with swelling in the first 48 to 72 hours, and witch hazel pads can help relieve haemorrhoid discomfort.
After a caesarean birth, pain is likely to be in one area, around the cut and in the abdomen. It can be difficult to move around and cough during the first week or two, and getting in and out of bed can require assistance. You will probably be given pain relief medication when you go home from the hospital, and it is a good idea to take these as prescribed rather than waiting until the pain is difficult to bear. Stool softeners should also be taken after a caesarean birth, as straining can put pressure on the cut area.
A warm heat pack can help with afterbirth pains, which are cramps in your uterus as it returns to its original size, and these can be surprisingly strong, especially with a second or subsequent baby.
Breastfeeding essentials
If you are going to breastfeed, having some basic supplies on hand will make the early days less stressful. Comfortable and supportive nursing bras. Having at least three to four on hand ensures that you always have one clean one available. Breast pads, also known as nursing pads, help catch leakage between feedings and save your clothes from stains. You will go through more of these than you think in the early days.
A nipple balm is really supportive for many breastfeeding women. The experience of sore nipples and sensitive nipples is almost universal in the first week as you and your baby learn to latch. A nipple balm, such as a lanolin-based or plant-based product, used after every feed, can help with healing sore nipples. Cooling nursing pads that can be chilled in the refrigerator or freezer can also provide comfort if your nipples are especially sore.
A nursing pillow relieves your arms and shoulders during feeding, which can take anywhere from 20 to 40 minutes. A breast pump, either manual or electric, can provide the option to express milk to be used by another person or to relieve engorgement when the baby is not nursing.
If breastfeeding is part of your plan, consider reaching out to a lactation consultant before your due date so you can establish a relationship with them for when you may need some extra support with breastfeeding in postpartum.
Comfort and daily recovery items
Loose, comfortable clothing is your uniform during the fourth trimester. Some ideas for comfortable clothing include soft robes and loose tops that make nursing easy. High-waisted leggings or pants that do not put pressure on the abdomen are also good ideas. Underwear with compression support can help your muscles feel more secure, as can compression shorts or leggings that provide support for the abdomen as well as the pelvic region.
A large water bottle, at least one litre in size, that you can have beside your feeding station, is a small thing that makes a big difference. Breastfeeding means you need more fluids, as dehydration can lower your milk production and impact your energy levels. Having healthy snack foods within arm's reach is also a good idea, because you will often be lying under your sleeping or feeding baby when you need a snack.
Having a postpartum caddy or station set up in the room where you will spend the most time is a great idea, and it will pay off. Fill it with things you will be reaching for frequently, such as your nipple balm, breast pads, snacks, a water bottle, phone charger, a book to read etc.
How to prepare your body before giving birth
Whilst having the right postpartum products is important, even more important is how strong your body is before giving birth. How depleted or ready your body is in preparation for labour will determine your first six weeks more than any other product on your list.
Nutrient reserves are more important than you might think. Iron, zinc, vitamin D, and omega-3 fatty acids are depleted during the third trimester and early postpartum period, and starting out low makes it more difficult to replenish these nutrients. If you've been supplementing during pregnancy, a check of your nutrient levels in the third trimester (by blood tests, not guesswork) can help you avoid problems in the early weeks postpartum. Low iron stores entering birth, plus the blood loss during delivery, can make you feel exhausted in those early weeks. A study in The Journal of Nutrition showed that high iron and vitamin D levels in the second trimester independently predicted fewer symptoms of depression in the third trimester. That’s another reason to supplement based on your individual results rather than assumptions.
Another area of health that should be considered prior to birth is gut health. Constipation is one of the most common complaints in the postpartum period, and it is exacerbated by perineal discomfort, lack of mobility, and certain types of pain relief medication. If you are experiencing digestive difficulties during pregnancy, these are likely to be compounded in the postpartum period. Increasing your fibre intake and drinking plenty of fluids in the lead up to birth can make those early postpartum bowel actions a great deal more manageable. Support your gut health by taking the right types of probiotics during this time as well.
A pilot feasibility trial on a combination of omega-3 fatty acids, probiotics, and fibre in pregnant women who have a history of depression and anxiety showed positive results in reducing postpartum mood disturbances by targeting the gut microbiome in pregnant women. If you wish to support your gut health more formally, working with a natural health practitioner who understands the complexities of pregnancy is a highly effective way of supporting your gut health before the onset of the postpartum period.
Perineal preparation is something your midwife may mention to you, or may not. Massage of the perineum from 34-36 weeks can decrease the risk of tears during a vaginal birth, particularly in primigravidas. It makes the tissue more pliable and can help you become more comfortable with the sensation of being stretched during a vaginal birth.
Colostrum harvesting is something to consider with your midwife or doctor, too. This is where you manually extract colostrum in the last weeks of pregnancy and freeze it. If your baby is having difficulty latching and feeding in the first 24 to 48 hours, you can rely on the colostrum you harvested without needing to resort to formula. Your midwife can teach you the process, which only takes a few minutes.
Should you be working with a naturopath during your pregnancy? This is a good time to ask about herbal medicine and nutrients that can help support milk production. Some traditional galactagogues can actually be started before the birth of your child, not after. Floralia Wellness specialises in naturopathic care for pregnant women, which can include personalised plans for supplementation and herbal medicine for each trimester of your pregnancy, as well as birth preparation and postpartum support.
Setting up your home for the fourth trimester
Your home environment during the first six weeks after giving birth should be arranged with one main aim in mind: to reduce the number of things you have to think about or get up for.
Begin with the place you will spend the most time in during the day. Set up a comfortable feeding area with a supportive chair or couch, pillows, a side table nearby in arm’s reach, and all you need for both you and your baby close by. If you have a bedroom upstairs and your main living area downstairs, you might want to set up a secondary changing area downstairs so you don’t have to climb stairs every time your baby needs a nappy change.
One of the most valuable things you can do before your baby is born is to prepare meals. Having a freezer full of prepared meals that only take a few minutes to reheat is a great source of nutrition without taking any energy or thought. Soups, stews, curries, and casseroles are all good options and can be eaten with one hand if needed. If cooking is not your forte, look into having meals delivered or ask your loved ones who offer to help if they would be willing to drop off a meal instead in exchange for a cuddling session.
It is also a good idea to have your bathroom stocked with your postpartum recovery items prior to your due date. This means that your peri bottle, sitz bath salts, witch hazel pads, maxi pads, disposable underwear, and pain relief should be close to the bathroom. You do not want to be searching for these items while bleeding and in pain.
Try to reduce decision fatigue as much as possible, too. Set up regular deliveries of nappies and wipes. Pre-sort your baby clothes in order of size. Make a list of your contacts with your GP, midwife, and other practitioners, such as your lactation consultant, and stick it somewhere obvious.
Building your postpartum support network before baby arrives
The person you can count on at 3 am when you are feeling overwhelmed, and your baby won’t settle, is something worth thinking about during your pregnancy. Start building a network of people you can trust during your pregnancy, and be specific about the support you want.
First, you need to determine who in your life is actually helpful and who, although meaning well, makes things more stressful. A visiting friend who expects to be entertained and put up is not the same as a visiting friend who arrives, loads up the washing, minds the baby whilst you have a nap, and does not expect a cup of tea in return.
Have these direct conversations before the baby arrives about what support will look like. If your mother-in-law wants to come and stay, discuss how long she will stay and what her role will be. When a friend is willing to help out, assign them a task such as "Will you pick up a meal on Tuesday?" rather than "Let me know if you need anything."
Having a plan in place for the first two weeks can be particularly valuable for a birthing partner. Who does the night feeds? Who deals with visitors? Who does the cooking? Who does the washing? All of these sound trivial, but they can be areas of conflict when you're both exhausted and sleep deprived.
You may also want to look into practical support options that are not part of your immediate circle. A postpartum doula or a cleaner for the first month is an option that may not be possible for friends and family to provide. A meal delivery roster through a community group is another option that may be worth looking into. Emotional support is just as important as practical support. Find someone in your network of friends, a counsellor, your GP, or a maternal health nurse whom you feel comfortable contacting if things are not going well. Have this conversation before things become a crisis!
Why your mental and physical health need separate plans
Physical recovery is the main focus when people discuss the importance of planning during the postpartum period. It is only logical because you are recovering from a major physical experience. However, your mental and emotional well-being during the postpartum period is on a different track, with different mechanisms, and it also needs to be prepared for.
One of the biggest hormonal shifts your body will go through is the hormonal shift that occurs immediately following the birth of your child. The progesterone, which helps to calm the mind and regulate your mood, plummets 100 times in the first few days following the birth. Oestrogen also plummets. These are the same hormones that, as they fluctuate during your menstrual cycle, can contribute to PMS symptoms such as mood swings. The change is much more dramatic, and the timing is particularly difficult as you are also sleep-deprived, in pain, and adjusting to your new role as a parent. The role of herbal interventions and dietary supplements in the management of perinatal mood disorders was reviewed in an article published in Frontiers in Psychology.
Baby blues affect up to 80% of new mothers within the first two weeks. Crying easily, irritability, mood swings, and anxious feelings about the baby. This is considered a normal hormonal response. They should improve by the end of the second week.
Postpartum depression is different. The symptoms of postpartum depression develop gradually over a longer period of time, generally between two and eight weeks after delivery (though sometimes later), and are not transient. Persistent sadness, withdrawal from your baby or partner, inability to sleep even when your baby is asleep, intrusive thoughts, loss of appetite, and a sense of numbness rather than a sense of connection are some of the symptoms of postpartum depression. The presence of these symptoms after the first two weeks or worsening symptoms is not baby blues but needs professional help.
Planning for your mental health is more than simply recognising the signs and symptoms to look for. It is having a plan in place before your baby is born. If you have a history of depression or anxiety, or have suffered with perinatal mood disorders in previous pregnancies, a proactive plan with your healthcare provider can minimise the severity of your symptoms or help identify early warning signs before they become serious problems. Learning how hormones affect your moods is a big part of this, and hormone levels can be tested during pregnancy or after to help identify any imbalances in hormone levels that may be contributing to your moods.
Think about what contributes to your mental and physical well-being outside of being a parent and how you can preserve tiny pieces of these things in the early weeks postpartum. If getting outside makes you feel more connected to the world, plan how you can take a short walk every day when you are physically able. If spending time around friends makes you feel better, set up a regular phone call rather than waiting for them to contact you.
Thinking about these things as part of your recovery rather than as add-ons makes you more likely to actually do them. A systematic review and meta-analysis published in the British Journal of Sports Medicine concluded that postpartum exercise can reduce the severity of depressive and anxiety symptoms. Planning how you can move your body in your recovery from early on is worth the effort.
The mental health of your partner is just as important, and a plan needs to be in place for this as well. Postpartum depression and anxiety are just as common for partners as they are for birthing parents, and with so much attention focused on the birthing parent, partners can sometimes get lost in the mix. Talking with your partner before the birth about how you will both keep in touch with each other can go a long way in preventing small issues from turning into bigger ones.
When to bring in professional postpartum support
It is worth planning for professional help during this time, not just resorting to it when things get overwhelming. There are different kinds of professional help available for different needs, and having this information before your baby is born will enable you to seek help as soon as you need it.
Postpartum doulas
The weeks after birth are when most new parents say they needed the most help and received the least. A postpartum doula fills that gap. Their role varies depending on what you need, but it typically includes practical support (cooking, light housework, looking after older children, running errands), newborn care guidance, breastfeeding support and emotional reassurance. A doula does not replace medical care, but they fill the gap between clinical appointments and the day-to-day reality of early parenthood.
The benefit of a postpartum doula is that their entire focus is on supporting your recovery and adjustment. A doula is not a visitor or there for baby cuddles. Their entire role is to make your life easier during a period when you are physically recovering and learning a completely new skill set. If you are considering a postpartum doula, book early. Good doulas fill up months in advance, and having the booking in place before your due date gives you one less thing to organise later.
Lactation consultants
If breastfeeding is not going well, a lactation consultant, who is sometimes referred to as an IBCLC, which stands for International Board Certified Lactation Consultant, is the most qualified professional to help you figure out why. They can help with issues such as latching, painful breastfeeding, supply issues, tongue or lip ties, and returning to work while breastfeeding. If you are planning on breastfeeding, having an initial consultation during pregnancy or in the first week after delivery is one of the most sensible things you can do. Problems with breastfeeding are more likely to resolve quickly if they are addressed early on, whereas waiting until you are in pain and your supply has stopped makes it harder to resolve issues.
A good lactation consultant will look at a full feed, check how your baby is latching and sucking, check for any anatomical problems that may be contributing to difficulties in feeding, and offer you a plan of action to follow. If things aren't going as you had hoped in your breastfeeding experience, this is the professional you should turn to before making any major decisions about how you will feed your baby.
Naturopathic postpartum care
Having a naturopath who is knowledgeable about postnatal care will be able to assist your recovery in a way that complements your midwifery and general practitioner care. This can be incredibly supportive of your physical recovery but also really impact the way you feel emotionally.
Nutrient repletion is one of the biggest areas that a naturopath can help with in the postpartum period. Pregnancy and birth can drain iron, zinc, B vitamins, vitamin D, and essential fatty acids. If you are breastfeeding, these requirements continue. The naturopath can determine what your nutrient levels are (through blood work) and create an individualised supplementation plan rather than relying on generic multivitamin formulas that you might purchase on your own.
The difference between an off-the-shelf multivitamin designed for the postpartum period and an individually formulated plan by a naturopath, depending on your individual results, can make a big difference in terms of energy levels, mood, and also your milk supply. According to a review published in Antioxidants in 2026, up to 18 to 40 per cent of commercial prenatal supplements contained undeclared ingredients or incorrect amounts. This is another reason why the cost of working with a naturopath during the postpartum period is worth the investment. Working with a clinical nutritionist can also help ensure that your supplementation plan is individualised according to your blood work rather than generic recommendations.
Another area where naturopathic assistance can have a quantifiable impact is in the rebalancing of hormones. The significant decline in progesterone and oestrogen levels following birth has an impact on sleep, mood, appetite, and levels of energy. Although your body will readjust, the length of time required for this to happen can vary from person to person. There are herbal medicines that can help in this readjustment. An experienced naturopathic doctor in postpartum care will understand which herbal medicines are safe for use during breastfeeding and can adjust the dosage depending on your response.
One of the aspects of recovery that is not always addressed is digestive recovery. Not only does the slowing down of digestion caused by pregnancy affect bowel movements, but the use of pain relief medication, lack of mobility in the first few days, and changes in your food intake can cause constipation and bloating. A naturopath can help you work on your digestive recovery by using specific strains of probiotics and fibre work, accompanied by herbal medicine, instead of simply using stool softeners. If you want to have a more detailed understanding of your digestive health, gut microbiome testing can help you achieve this.
Naturopathic breastfeeding support will involve ensuring that you have the nutrient building blocks in your body to enable you to produce milk in adequate quantities, and addressing issues such as thyroid function and stress hormones, as well as nutrient deficiencies that you may not be aware of. This is in conjunction with the physical support you will be given by a breastfeeding consultant. This will be looking at the "why" behind any issues you're having with supply or quality, not just the "how" of feeding. If thyroid function is an issue, thyroid tests can also be done to determine if you have an overactive or underactive thyroid, and if this is affecting your energy levels and mood, or impacting on your milk supply.
Naturopathic care after birth at Floralia Wellness is individualised to meet each patient's unique needs. This includes considering your birth experience, current symptoms, blood work, and feeding goals. This is the kind of care that bridges the gap between your six-week check-up and how you're really feeling on a daily basis.
Talk to Floralia Wellness about postpartum support
If you are pregnant and starting to think about postpartum planning, or if you are already in the thick of it and need support, Floralia Wellness can help. Naturopathic postpartum care at Floralia is designed to work alongside your midwife and GP, as well as any other practitioners in your team. Whether you need help with energy, mood, breastfeeding, digestive recovery or just want someone to look at the full picture of how you are feeling, Floralia's naturopaths work with postpartum women every week and can tailor a plan to where you are right now. Floralia's women's health clinic has practitioners who work with women during pregnancy and postpartum, as well as at later stages of life.
You can book an initial consultation online or call the clinic to discuss what postpartum care might look like for you.
