This week, you’re starting to embrace maternity. You’re finding your groove with new routines, gaining confidence in your parenting skills, and perhaps even enjoying some well-deserved moments of independence. Remember to keep up your rituals of self-care, as your body is still adjusting. This week, we'll dive into practical tips for managing swelling, the vaginal healing process, and checking in with your mental health.

🌸 As your body continues its recovery, you might notice changes in hair and skin, which are common postpartum experiences. Focus on foods rich in essential fatty acids, like avocado and nuts, which are great for skin and hair health. Include lean protein sources like chicken or tofu to support tissue repair and overall strength. Hydration remains crucial, especially if breastfeeding.

You can embrace this week with a sense of adventure — knowing that each day brings you closer to a new sense of self, shaped and strengthened by your journey of motherhood.

 

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What You May Be Experiencing This Week

New Routines

• This week, you’ll be gaining confidence in your parenting skills and feeling more at ease with your baby's routine. Short periods of independence from baby might become more manageable. While this can be an exciting change of pace — finally, there’s time for a stroll or a matcha with friends! — try not to push yourself too hard. In traditional practices of postpartum care, staying in and focusing on your recovery during the first forty days is encouraged. Your body is still adapting to this new stage in the postpartum journey, and it’s best to respect and support this process.
• As your world opens up and the days get busier, it’s essential to keep prioritizing your nutrition. Eating a nourishing breakfast will jumpstart your metabolism and keep you fueled so you can enjoy these new routines. Focus on whole grains, low sugar content, and nutrient-rich produce during breakfast time. Some of our favorite breakfasts for week five include congee with kimchi and tempeh, seed & nut porridge with blueberry and dragonfruit, and shiitake jook porridge with mustard greens & egg.

Physical Appearance: Swelling

• It’s common for women to experience swelling in their hands, feet, and face during pregnancy — caused by extra fluids in the body — and it takes time for swelling to subside after birth. Prolonged swelling can play a role in your physical appearance and your perception of post-pregnancy weight. Always check with your health practitioner if you are concerned.
• Fortunately, nutrition can help you manage symptoms of swelling. Filling your diet with fruits, vegetables, and omega-3 rich fish has been linked to improved maternal health outcomes, including reduced postpartum swelling, due to the anti-inflammatory properties of these foods. Eating a low-salt diet can also support this process. All of the meals in Chiyo’s nutrition programs are low-sodium (and the small amounts of salt used are exclusively pink Himalayan sea salt).
• Along with mindful nutrition, staying hydrated is essential. Keep sipping warm cups of tea or bone broth throughout the day! This will help to alleviate postpartum swelling and support hydration by providing essential fluids, minerals, and anti-inflammatory compounds that aid in your recovery. See this week’s tips (below) to learn more about managing postpartum swelling.

Vaginal Healing

• Around this week, your vaginal healing process largely depends on the severity of any vaginal tears that occurred during childbirth. If you experienced first-degree tears (affecting surface-level skin) or second-degree tears (affecting deeper skin and muscle), these will have typically healed up by now, possibly after getting stitches. Third-degree tears are more severe, extending into the anal sphincter, and they usually take 4 to 6 weeks to heal. Fourth-degree tears are the most severe, involving the rectal mucous membrane, and they also require surgical care and a longer healing period.
• It’s important to trust your body, and consult your healthcare provider if something feels wrong.
• As you keep an eye on the progress of your vaginal healing, nutrient-dense foods like lean proteins, root vegetables, mushrooms, and whole grains will help provide the vitamins and minerals that support tissue repair.

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Tips for This Week

• It’s Just as Swell: To help manage postpartum swelling, try postural adjustments — lie on your left side when sleeping, and put your feet up when sitting to reduce blood pooling around your feet. Try to stay cool, maybe by wearing loose clothes that encourage airflow. Placing damp washcloths on your face (and chilled cucumber slices on your eyes!) can have a cooling effect that helps constrict dilated blood vessels, which reduces the appearance of puffiness. Regardless of swelling, you deserve a DIY spa day!
• Enjoy the Coo: Around this time, baby might start adding a sweet new noise to your postpartum soundtrack — the coo! You can try cooing back, encouraging them to communicate and have a “conversation.” Too coo-ute.
• Check In With Your Mental Health: How are you doing? Postpartum can be a time of constant change for mental health. Some women experience “baby blues” in the first few weeks after giving birth, and this goes away within a couple weeks of treatment. Postpartum depression and postpartum anxiety, on the other hand, can present within weeks or months postpartum, and these mood disorders are characterized by much more severe and prolonged symptoms. It’s essential to keep checking in on your mental wellbeing, to assess whether symptoms of depression or anxiety are starting to surface and impact your life. Read our evidence-based guides to Postpartum Depression and Postpartum Anxiety to learn more about risk factors, symptoms, and treatments.
• 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 fifth week of postpartum: “Dear body, I’m so proud of our journey. I promise to continue to nurture you.”

 

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Frequently Asked Questions

Is swelling a normal part of postpartum recovery?

Yes, swelling in hands, feet, and face can occur as a continuation of swelling during pregnancy. It’s a common issue that typically improves over time, but always check with your health practitioner if you are concerned.

What lifestyle tips can help reduce postpartum swelling?

Eating fruits, vegetables, omega-3 rich fish, and maintaining a low-salt diet can help. Staying hydrated with warm teas or bone broth can also alleviate swelling. Try lying on your left side, elevating your feet, staying cool, and using damp washcloths or chilled cucumber slices on your face to reduce puffiness.

Why am I still experiencing vaginal discomfort?

At week 5 postpartum, ongoing vaginal discomfort can be due to the severity of any vaginal tearing you experienced during childbirth. If you had third-degree or fourth-degree tears, these are more severe and can take longer to heal. If you had stitches, they may cause some discomfort as your tissues heal. Always consult your medical provider if you are concerned about the progress of your vaginal healing.

 

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Conclusion

In this fifth week postpartum, remember that this time is all about finding your rhythm and taking care of yourself as well as baby. Embrace the moments of independence, keep prioritizing your nutrition and hydration, and listen to your body’s cues as it continues to heal. Whether it’s managing swelling, navigating intimacy while prioritizing your healing, or simply enjoying those sweet coos from your baby, each step you take is part of a beautiful and ongoing process of recovery and adjustment. Celebrate the small victories, and remember that it’s okay to ask for support and take time for self-care. You’re doing an incredible job, and each day is a step toward feeling more at ease in your motherhood journey.

 

 

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