In the third week postpartum, you may start to become more adjusted to the new realities of motherhood, both physically and emotionally. By this time, the initial intense demands of caring for a newborn will start to shift into a more manageable routine, though nothing is perfect. Energy levels are fluctuating as your body continues to recover from childbirth, and you may feel heightened emotions due to ongoing hormonal changes and sleep disruptions. Despite your best efforts, establishing consistent habits with your newborn can be a struggle that requires patience and adaptability.

🌺 This week, your body is gradually regaining strength. You might experience hormonal changes and mood swings. Be patient with yourself. Eating foods rich in calcium and Vitamin D, like dairy products or fortified plant-based alternatives, can support bone health. Include foods with B vitamins, such as whole grains and eggs, to maintain energy levels and mood stability.

This is a crucial time for self-care, and it’s essential to seek out support to balance your wellbeing with your baby’s needs. This week is about regaining strength, embracing the new dynamics of motherhood, and continuing to nurture both your baby and yourself.

What You May Be Experiencing This Week

Physiological Changes:

• This week, lochia (postpartum vaginal bleeding) will begin transitioning to a lighter-colored discharge. Most of the blood clots will have passed through by the end of the third week, and discharge becomes a clearer yellowish-white (though the color will vary for each person). Your uterus is well on its way to healing and returning to its pre-pregnancy size and position.
• Eating nutrient-rich foods like lean proteins, root vegetables, mushrooms, and whole grains will help restore the vitamins and minerals that are essential for your recovery. Some of our favorite meals for week three include herbed mung bean congee, kimchi tofu stew, and shiitake adzuki noodle soup. A balanced diet rich in protein and fiber will boost your muscle growth and digestion.

Breastfeeding:

• If breastfeeding is part of your plan, it’s important to address any challenges you might be having. Common issues may include ineffective latch, pain during breastfeeding due to nipple trauma or infections like mastitis, breast engorgement, and milk supply. If you’re struggling with breastfeeding, a lactation consultant can provide support and help to resolve these issues. Check out our Guide to Lactation Support for more information.
• Foods like oats, fenugreek, and flax seeds can help boost your milk supply, and staying hydrated is key for milk production. Instead of relying on water alone, drinking an herbal tonic or low/no-sodium broth can support milk supply. According to Dr. Lily Yeh Gillespie, LAc, DAOM, " The breast milk should to be thick like a meal for the baby." And don’t forget: breastfeeding requires an extra 350-500 calories per day to keep up with the increased energy demands.

Emotional Changes:

• You may be feeling more emotionally stable this week as baby blues start to recede, along with a growing sense of contentment and satisfaction in your new role. You might also start to be a bit more familiar with baby's cues, as you're gradually learning to recognize hunger, sleepiness, and other needs. Your skills will keep developing.
• To keep your energy up, keep easy snacks on hand so you can stay nourished throughout the day. Opt for functional snacks low in refined sugar to help modulate your blood sugar and balance your mood. Ingredients high in magnesium, iron, fiber, and healthy fats will help to reduce bloating and support your energy. Some of our favorite snacks for week three include ube coconut cakes and sesame quinoa peanut brittle.

Health Updates:

• Women should have a check-in with their maternal care provider within the first 3 weeks postpartum (either in-person or via telehealth). This initial contact can provide some reassurance and address any remaining concerns. It may also help to plan for your comprehensive postpartum visit, which will happen around 6 weeks (and no later than 12 weeks) postpartum and will be a more in-depth assessment of your recovery.

Tips for This Week

• Your Relationship: As you and your partner adjust to having this tiny human in the house, remember that your partner may also be feeling stressed and uncertain. Support each other, and strengthen your relationship, by sharing responsibilities and communicating openly. Find small moments to spend with each other, like taking a short walk while baby is napping, or having a mini date — watching a favorite show together counts! Remember to celebrate and share the small wins.
• Pelvis Power: Gently introducing some pelvic floor exercises can support your recovery. These exercises help strengthen the pelvic floor muscles, which support the bladder, uterus, and rectum. Strengthening these muscles can reduce discomfort, prevent issues like urinary incontinence, and enhance your core stability. They can also promote better posture, improve circulation, and support faster healing of the perineal area. It's important to start these exercises gradually and follow guidance from a healthcare provider or a specialized pelvic floor therapist to ensure your safety. Explore resources like Origin to learn more about pelvic floor PT.
• 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 third week of postpartum: “Dear body, thank you for your strength and resilience.”

Frequently Asked Questions

How often should I be breastfeeding or pumping?

Aim to breastfeed or pump every 2-3 hours, or as needed based on your baby’s hunger cues. If baby is sleeping at night, mothers can get more sleep and pump 3-4 hours, or even 5 hours, after the last pumping. The breasts will start to leak, so you don't need to set an alarm for every 2 hours just to wake up to pump. If you’re concerned about milk supply, monitor your baby’s wet and dirty diapers and consult a lactation specialist if needed.

How can I safely start incorporating pelvic floor exercises into my routine?

Begin with gentle pelvic floor exercises like Kegels to strengthen weakened muscles, gradually increasing intensity as you feel comfortable. Try some relaxation techniques for chronic tightness, like deep diaphragmatic breathing and gentle yoga. Two yoga poses that can help stretch and relax the pelvic floor are Child’s Pose, which gently opens the hips and stretches the lower back, and Happy Baby Pose, which targets the inner thighs and pelvic region. Always follow guidance from your healthcare provider to ensure proper technique and avoid overexertion.

What are some signs that I should reach out to my healthcare provider?

Contact your provider if you experience severe pain, heavy bleeding, signs of infection (like fever or redness), persistent mood changes, or any concerns about your physical or emotional health.

In this third week postpartum, the initial intensity of childbirth is starting to ease off as you become more instinctively attuned to your baby’s needs and your own. While challenges will still arise, you're continually learning to navigate them with greater confidence and patience. Keep trusting your intuition and seeking support from those around you, as you find your flow in this transformative chapter.