The second week postpartum continues to be a pivotal phase for you and baby, influenced by a range of emotions and physical adjustments. As you settle into your new role and bond with your little one, it's common to experience fluctuations in energy levels, heightened emotions, and challenges around establishing routine. Whether you're navigating this journey for the first time or adjusting to the dynamics of a growing family, this period requires both patience and self-care. We're here to provide essential support and guidance during this critical phase, to help you navigate the complexities of early motherhood with confidence and comfort.

🌸 This week, as you adjust to new routines and rhythms with your baby, your body continues to heal. You’re likely still feeling some discomfort. Listen to your body and don’t push yourself. Nutrient-dense foods like whole grains, fruits, and vegetables can provide vital energy. Foods high in Omega-3s, like salmon or walnuts, support mood and overall well-being. Stay hydrated, especially if breastfeeding.

Postpartum is a journey with many different phases. Whatever might be unfolding for you this week, remember — this too shall pass.

What You May Be Experiencing This Week

Finding Your Rhythm:

• Establishing a daily routine will start to become more manageable as you learn to predict baby's needs and behaviors. Dr. Lily Yeh Gillespie, LAc, DAOM, advises that you work with your partner to create routine — for example, one person changes the diapers and burps the baby, while the other person feeds.
• Having cups of tea and warm broth at specific moments during the day, perhaps between meals, can provide a much-needed sense of routine. Herbal tonics made with active ingredients like antioxidant-rich nettle can help provide calcium and reduce soreness.

Physiological Changes:

• Lochia (vaginal bleeding) continues to flow in this second week, gradually diminishing in volume and changing color from bright red to pink to brownish to yellowish-white. Blood clots are seen 7-14 days postpartum, and they come in various sizes — ranging from tear drops to a small tomato, or even a palm-sized jellyfish. In a C-section, the doctors “scoop” out the lining, so the postpartum shedding will typically be brighter red and stringy, instead of the dark red chunks seen after vaginal and home births.
• Uterine contractions may persist but tend to be less intense. For mothers who had a vaginal birth, perineal discomfort may still be present as stitches or incisions heal.
• Nutrient-dense foods like leafy greens, lean proteins, whole grains, and fruits will help replenish essential vitamins and minerals depleted during childbirth. Some of our favorite meals for week two include tofu quinoa porridge, squash Pad Thai with curry chicken, and ginger kimchi noodle soup. A balanced diet rich in iron will support your energy levels and promote tissue healing, while staying properly hydrated remains crucial.

Emotional Changes:

• To help you find balance during the rollercoaster of week two, focus on omega-3 fatty acids and complex carbs. The omega-3s found in fatty fish like salmon, trout, and sardines, as well as in flaxseeds, chia seeds, and walnuts are important for brain health and mood regulation, helping to reduce inflammation and support neurotransmitter function. Whole grains like oats and quinoa provide sustained energy and support serotonin production in the brain.

Health Updates:

• All women should have contact with their obstetrician-gynecologists or other obstetric care providers within the first 3 weeks postpartum, so that might happen this week or next. Check-ins can be in person or via telehealth. For your little one, regaining their birth weight by the end of week two is an important health milestone.
• Hydration remains crucial! It supports your overall recovery process by maintaining blood volume, supporting renal function, and helping to flush out waste products. Also, adequate liquids will help maintain milk supply if breastfeeding is part of your plan. In the practice of TCM, herbal tonics, caffeine-free flower teas, or even homemade concoctions of water with ginger or lemon juice are preferred to regular water — to avoid making the breast milk "thin," according to Dr. Lily Yeh Gillespie, .
• Regular drinking water dilute the electrolytes and make the chest milk “thin” like water, but we want the mother’s milk to be think like a meal. (Sealion’s mother’s milk has high fat content to allow their newborns to grow fast and survive in the extreme cold weather. Human milk is not as fatty, but we can improve the quality of the milk.

Tips for This Week

• Prioritize Rest: You’re exhausted… but it can be so hard to sleep without interruption. Lean on your support system to help get the rest you need. That might mean asking people (friends, family members, your partner) to watch the baby for a while so you can conk out.
• Accept Help: If you were too overwhelmed to deal with anyone last week (like, fair enough), maybe this is the time to consider how you want people to support you. Don't hesitate to accept help from family and friends, with household chores or childcare duties. Asking for help shows strength, not weakness. Take people at their word — they want to help you.
• Gentle Movement: Try engaging in some light physical activity like short walks, and see how that feels. It can help promote circulation and boost your mood. Dr. Lily Yeh Gillespie recommends pelvic floor exercises instead of stretching this week, due to high levels of the hormone relaxin. Relaxin is flushed into the body during the third trimester to soften the joints, and stays in the body for approximately eight week postpartum. This hormone loosens joints and tendons and can make you more prone to injury.
• Emotional Check-ins: Your feelings matter! Set aside time for yourself to reflect on your emotions and seek support from loved ones. This is a period of major adjustment. You might want to join a local mom group in your area — many of them are free and offer regular meetings or group chats, to help build your village.
• 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 second week of postpartum: “Dear body, I promise not to rush you during this recovery, and to honor your pace.”

Frequently Asked Questions

Why am I still experiencing uterine cramping this week?

Uterine cramping, also known as afterpains, can continue into the second week as your uterus contracts back to its pre-pregnancy size. These cramps are typically more noticeable during breastfeeding due to oxytocin release, which can actually stimulates uterine contractions (the body is wild like that!) — they are a normal part of postpartum recovery and should gradually diminish over time. If you are concerned, please reach out to your health provider.

How can I manage nipple soreness while breastfeeding?

Nipple soreness is common in the early weeks for women who are breastfeeding, and this can be managed by ensuring a correct latch, using lanolin cream or nipple shields to soothe discomfort, and allowing nipples to air-dry between feedings. For nipple pain, breast seashells are a natural option (they're literally seashells) — just wear them in your nursing bra, and wash them in the sink once a day with gentle soap. Seeking guidance from a lactation consultant can help you learn personalized strategies to improve latch and alleviate soreness.

What are the signs of postpartum depression, and when should I seek help?

Postpartum depression (PPD) can present with symptoms such as persistent sadness, anxiety, irritability, changes in sleep or appetite, and feelings of guilt or hopelessness. If these symptoms interfere with daily functioning or bonding with your baby, it's essential to reach out to your healthcare provider for evaluation and support. Early intervention can significantly improve outcomes for both mother and baby. Check out these resources from Postpartum Support International to connect with the right support.

In this second week postpartum, you are gradually settling into a new rhythm. The initial whirlwind of emotions and adjustments starts to give way to a sense of familiarity with this new chapter of life. As you navigate this journey, you’re learning to trust your instincts and lean on the support of loved ones when needed — so you can start to embrace the beautiful chaos of parenthood one day at a time.