Congratulations on the arrival of your little one! The first week postpartum marks a significant transition for both you and your baby — this period can be filled with a mix of joy, exhaustion, and a whirlwind of emotions. Navigating the many changes and adjusting to motherhood (which is a HUGE deal!) can be overwhelming. Whether you’re a first-time mom or you have multiple kids, this week is not going to be easy. That’s why we’re here to offer guidance and support during this crucial time.

This week, you should take it slow, listen to your body, and feed it nourishing foods. You’ll likely experience fatigue and physical soreness. Focus on warm, easily digestible foods like soups and stews. Ingredients rich in iron and protein, like lean meats and legumes, can also help replenish your body and aid in recovery. Check out our list of FAQs, based on real concerns from new mothers like you — whether you're wondering about sleep deprivation, managing visitors, or finding time for self-care, we've got you covered with practical advice and insights. Join us as we navigate the first week of postpartum together, supporting you every step of the way. 

Postpartum is a journey, not a race. Your body is now beginning the incredible journey of healing after childbirth, and it’s essential to prioritize the time, space, and support that you need. In contrast to the (completely unrealistic) cultural myth of “bouncing back” after childbirth, we believe that investing in your recovery is a gift to yourself and your baby.

What You May Be Experiencing This Week

• During the first week postpartum, your body experiences significant hormonal changes as it adjusts from pregnancy. Estrogen and progesterone levels drop, leading to mood swings and sweating.
• Nutritionally, a balanced diet rich in vitamins, minerals, and omega-3 fatty acids supports hormone regulation and stabilizes mood. Foods like leafy greens, lean proteins, whole grains, and fruits provide essential nutrients crucial for recovery and overall well-being during this period of adjustment. 

• Your body is going through a range of healing processes this week, depending on whether you had a vaginal delivery or cesarean section. You might experience uterine cramping, vaginal soreness, and abdominal pain as your uterus contracts. Ice packs and sitz baths can help soothe perineal discomfort. Lochia, the vaginal bleeding that changes from red to yellowish-white, is normal but can be a hassle to manage. This week, it will turn from bright red to a pinkish or brownish discharge.
• In Eastern traditions, TCM practitioners recommended for new mothers to avoid water in early postpartum. Dr. Lily Yeh Gillespie, LAc, DAOM, recommends for women to use lidocaine spray for pain during the first week, and keep the vaginal area dry rather than soaking. While philosophies of care may vary, you can choose what works best for you.
• Nutrition can support the physical healing process — adequate dietary protein supports muscle repair, while foods rich in iron and vitamin C help to replenish lost blood. It's essential to follow healthcare provider recommendations if you have particular health indications or pre-existing conditions.
• Constipation is common in the first week postpartum, but it's important not to exert too much pressure during bowel movements. Consuming lots of natural fiber (kale, spinach, corn) will help to promote softer poops. If you still haven't pooped after five days postpartum, you might want to use stool softener as recommended by your doctor. Check out our Guide to Gut Health & Constipation Relief to learn more.

• If you are planning to breastfeed, establishing a breastfeeding routine is critical in the first week postpartum. Nipple soreness and latching issues are common but often improve with time and support.
• Foods like oats, fenugreek, and flax seeds can boost milk supply, while hydration is vital for milk production. Herbal teas & tonics provide much-needed liquid. For week 1, Chiyo's herbal tonic contains ginger, which is believed by TCM practitioners to possess warming properties and help prevent the newborn from having cold hands and feet.
• Adjusting to breastfeeding may take time, but patience and targeted nutrition support the process. And remember: breastfeeding women need about 350-500 extra calories each day!

• During the first week postpartum, many mothers experience baby blues, which could include mood swings, frequent crying, and anxiety. These symptoms usually resolve within a few weeks with rest, support, and self-care.
• If you had a hospital birth, then you will be returning home around three days postpartum (with no complications). This will feel like a real shift — no nurses checking on you, waking you up, measuring vitals — and you will need some time to get your bearings back on your home turf.
• Omega-3 fatty acids found in foods like salmon and flax seeds help regulate emotions, while staying hydrated and consuming small, frequent meals can help to stabilize energy levels and minimize emotional sensitivity. Limiting your caffeine intake is a good idea to avoid exacerbating anxiety.

"The first week, in TCM, is what we call the true cold, false heat — meaning that your body presents very hyper. Now you're a mother! You're so happy that you want to tell everybody about the baby. This false energy, the body creates for you to jump through this hurdle... to deliver this baby. Your body is still adjusting and registering that."

— Dr. Lily Yu Gillespie, LAc
Licensed Acupuncturist
Doctor of Acupuncture and Oriental Medicine

Tips for This Week

• Pack the Freezer: You will want to have some nutritious food in the house, ready for the days after birth. Homemade soups and bone broth are great options to have in the freezer, for your loved ones to heat up for you.
• Rely on Your Support System: Reach out to your village! Lean on your partner, family members, and friends for emotional support and practical help with household tasks — and anything else that would be helpful for you.
• Sleeeep, Mama: Sleep deprivation is going to be rough this week. Prioritize rest whenever possible, even if it means napping during the day when the baby sleeps. Accept offers of help from loved ones to watch the baby while you sleep. Remember — those chores can wait.
• Bedside Bites: Try to have pre-made food on hand, especially focusing on handheld, protein-packed snacks for eating between naps and feedings. This is a great thing to ask friends and family to bring over when they visit you + baby.
• Bond with Bébé: Taking time to cuddle with your newborn helps release oxytocin, which promotes relaxation and reduces stress levels for both you and the little one.  If you want skin-to-skin contact, make sure you don't leave baby without clothes or coverings. Before the umbilical cord stump falls off, the diaper should be folded down to allow more space and air to the area. However, once the stump falls off, the diaper needs to be big enough to cover the belly button. In TCM, too much exposure is believed to lead to air inside in the belly and cause colicky pain, according to Dr. Lily Yeh Gillespie.
• Affirmations: Positive self-talk can help to boost your emotional resilience as you navigate the challenges during this time. Here’s an affirmation for your first week of postpartum: “Dear body, we did it. I’m so grateful and so proud.”

Frequently Asked Questions

How should I handle visitors this week? Everyone wants to meet the baby!

Set clear boundaries with visitors, and don’t hesitate to limit visits if you’re feeling overwhelmed. Ask visitors to help with household chores or bring meals instead of expecting you to entertain them. Make sure that visitors are supportive, not draining. This is no time to play the host!

When can I start focusing on self-care again?

Self-care is crucial from the beginning. Start with small activities that support your joy and relaxation, even if just for a few minutes a day. It's essential to prioritize yourself, especially with the many demands of caring for a newborn. Take time for activities that restore your spirit, whether it’s a warm shower, a face mask, or listening to your favorite music. You deserve a massage with ALL the essential oils.

What should I do if I'm struggling emotionally after childbirth?

Reach out to your healthcare provider or a mental health professional if you're experiencing symptoms of postpartum depression or feel overwhelmed. Seeking help is a sign of strength and can make a significant difference in your well-being. Check out these resources from Postpartum Support International to connect with the right support. 

Navigating the first week of postpartum is a unique journey for every mother. By understanding the physical changes you’re going through, prioritizing your mental health, and seeking support from your community, you're paving the way for a joyful postpartum experience.

And remember: you're not alone.

• Your body after baby: The first 6 weeks. March of Dimes.
• Nutrition and Sleep Postpartum. UPMC Magee-Womens Hospital.
• Postpartum care: What to expect after a vaginal birth. Mayo Clinic.
• Postpartum Recovery. American Pregnancy Association.
• Nutrition and the Postpartum Period.   Washington State Dept. of Health - First Steps Program & University of Washington Center on Human Development and Disability.
• Optimizing Postpartum Care. American College of Obstetricians and Gynecologists. 
• Postpartum. Cleveland Clinic.
• Breastfeeding Info: Engorgement. La Leche League International.
• Breastfeeding Basics. WIC Breastfeeding Support, USDA.
• Do I Have The Baby Blues Or Postpartum Depression? American Pregnancy Association.
• Baby Blues.   American Pregnancy Association.
• Omega-3 Fatty Acids: An Essential Contribution. Harvard T.H. Chan School of Public Health.