Tips For a Healthy Pregnancy and Postpartum Recovery - Healthroid

Tips For a Healthy Pregnancy and Postpartum Recovery

Priyank Pandey
Written by Priyank Pandey on September 22, 2023

A lot of mothers experience baby blues which fizzles out after a short while. On the other end, new mothers who experience postpartum depression (PPD) don’t recover from it as quickly. In fact, 1 out of 7 new mothers are likely to suffer from it.

While a lot of new moms have the fear that they’ll lack support after birth, remember to take it easy on yourself. Most importantly, being prepared for both the pregnancy and recovery phases helps to alleviate the hard times. 

The entire journey needs to be conducted with a lot of care to ensure her safety and health during this transformative period.

To that end, here are some tips for new mothers for a healthy pregnancy and postpartum journey.

In Pregnancy

During the pregnancy, the main aim is to ensure that the mother retains his health while the baby is growing. 

If you are an expectant mother, consider the following tips for a safe pregnancy.

Regular Check-ups

The prenatal checks are indispensable. Especially for first-time mothers, it is crucial to get checked to ensure that there are no complications either for the mother or the child. 

Early detection of a potential problem will help maintain their well-being. Furthermore, the checks are only to be conducted by a healthcare provider that has extensive family medical history relating to the mother. 

Having a Great Nutrition

During pregnancy, the body goes through extreme conditions. To counter the effects that come with it, proper nutrition plays a key role. 

Most mothers are advised to have meals that might consist of the following;

  • Whole grains
  • Vegetables
  • Dairy products
  • Fruits
  • Animal proteins

Daily, the mother needs to have the above because they offer an ample supply of both macro and micronutrients. These might include Calcium, Folic acid, and Iron.

With the guidance of a healthcare provider other prenatal vitamins and nutrients can be given to the mother as supplements.

Proper Fluid Intake

Hydration is very important during this period. The placenta and the amniotic sac require a lot of fluid for their development. 

In addition, the mother requires plenty of water to avoid common pregnancy issues like tiredness and constipation. To help monitor the fluid intake one should check the color of the urine; a pale color is a good sign of hydration.

Engaging in Exercises

During pregnancy, it is common to have the feeling of lethargy. This will affect your level of activeness, but having scheduled low-impact workouts will help boost mental well-being. Be in touch with a healthcare provider to offer guidance on what exercises are good. 

Some of the common exercises for expectant mothers might include;

  • Yoga
  • Swimming
  • Walking

Have Enough Rest and Sleep

These two should be prioritized. The mother’s body is going through a lot in nurturing the baby. Adequate rest and sleep help maintain optimum conditions for the well-being of both parties. 

During this period the mother will have to sleep longer. Investing in a good mattress and pillows will help prevent issues relating to posture.

Stress Management

Mothers can attest to the emotional rollercoaster that is pregnancy. Failing to have a stress management system might result in a lot of mental turmoil. Before settling for a particular way of managing stress, it first needs to be considered healthy. 

From breathing exercises to meditation, and taking visits to a therapist, all these should be helpful. 

Having a positive outlook during pregnancy has been proven to help with the outcome.

In Postpartum Recovery

As a new mother, no matter the method used during delivery, the first 40 days are referred to as the recovery period. There are several issues that one can face during this time. 

On the bright side, there are also ways to manage these and have an easy postpartum recovery journey.

Accept Help

After giving birth it is common for friends and family to offer assistance. Accepting their help will give you enough time for rest and to cater to the baby. 

The baby only needs milk, a little cleaning, and diaper changes, meaning the help is being directed to the mother. The people around will help with other tasks like cooking and cleaning which might be hard to do by yourself. 

Rehabilitating Your Pelvic Floor 

Childbirth can bring issues to the muscles surrounding the pelvic floor and it might result in conditions such as;

  • Uncontrollable flatulence in certain positions, like bending
  • Involuntary urine discharge
  • Loosening of the vaginal walls resulting in lack of sensation
  • Swelling of the vaginal opening
  • Pelvic organ prolapse

Regular kegel exercise is one of many exercises to do to help counter the effects. For better results undergoing extensive pelvic floor rehabilitation is advised. 

The best approach is to consult a healthcare provider as soon as possible. They will offer exercises that are tailored to the issue at hand. Specialized physiotherapy and surgery might be needed in some cases.

Proper Nutrition

After childbirth, the nutrition levels should remain as high as during pregnancy. This will help in childbirth and overall recovery. During this time, the meals might double in size to cater to milk production. 

It’s important that meals consist of the following;

  • Whole grains like wheat and rice.
  • A good supply of proteins from meat, fish, beans, eggs, nuts and seeds.
  • A lot of fruits and leafy greens.

Staying hydrated is a must while getting fiber to help with bowel flow. If there are supplements that are required, ensure they are recommended by a medical provider.


The entire process takes a toll on the body structure and as such, exercises are recommended to help it snap right back. It is advisable to start gradually before going back to your normal routine. 

Seek the guidance of the healthcare provider before engaging in any strenuous activity. Activities like yoga, walks, and swimming are great to start with.

Mental Checkup

The emotional well-being of the mother needs to be taken into consideration. The cases of postpartum depression are quite common. 

New mothers are advised to seek support from a therapist specialized in that field. There are also support groups that are dedicated to helping mothers fight this type of depression.


A holistic approach is needed when it comes to the health and success of both the pregnancy and the recovery period. The journey affects the physical, emotional, and social well-being of the mother, and a lot of care is required. 

The list helps guide new mothers and the people around them to ensure a positive outcome. In addition, pairing the tips with guidance from a healthcare provider will help navigate through your unique pregnancy and postpartum recovery journey.

Published on September 22, 2023 and Last Updated on September 22, 2023 by: Priyank Pandey

Priyank Pandey
Written by Priyank Pandey on September 22, 2023

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