The Ultimate Guide to Postpartum Healing: What to Expect and How to Prepare
The postpartum season is a powerful window of transformation. At Anointed Births, we believe this time should be treated with as much reverence and intentionality as birth itself. While every postpartum journey is unique, there are common physical, emotional, and spiritual changes that new mothers experience—and preparing for them can make a world of difference.
This natural-focused guide will walk you through what to expect in the first days and weeks after birth, how to support your healing body, and how to prepare for this precious chapter with peace and confidence.
What to Expect in the First Days and Weeks After Birth
The first few weeks after birth are often called the fourth trimester—a time of deep healing, bonding, and transition. Here's what you may experience:
1. Bleeding (Lochia)
You will experience vaginal bleeding that may feel like a heavy period at first. This is your body shedding the uterine lining. Over the weeks, bleeding tapers from bright red to pink, then brown, then yellowish. It may last up to 6 weeks. Setting up intentional rest in the early days can help you bleed less and help you stop bleeding sooner.
Watch for clots larger than a golf ball or bleeding that soaks a pad within an hour—these may require medical attention. If this is noticed, contact your provider immediately, get in bed, and get your baby latched (release of oxytocin to help stop bleeding).
Use organic cotton pads, diapers, and/or padsicles and change frequently to avoid irritation and to keep proper hygiene.
2. Hormonal Shifts
Estrogen and progesterone drop dramatically after birth, which can lead to mood swings, night sweats, and intense emotions. Baby blues are normal—but if feelings of sadness or anxiety linger beyond 2 weeks, talk to a trusted provider or postpartum doula.
Support Tip: Skin-to-skin with your baby, sunlight, nourishment from bioavailable foods, and rest help stabilize hormones naturally.
3. Breastfeeding and Milk Supply
Your baby will receive colostrum from your breasts and then your mature milk will come in within 2–5 days after birth. It’s normal for your breasts to feel engorged, warm, and full.
Find support early on — La Leche League, IBCLCs, or your doula.
A proper latch is key to avoiding nipple pain—ask your doula or a lactation consultant for support.
Expect cluster feeding — it’s normal. Your baby will most likely cluster feed to help bring your mature milk in.
Your nipples may be sore initially but bleeding or deep cracks signal a latch issue. You can use a nipple butter or silverette nipple cups in between feeds.
Use warm compresses before feeding and cold after to soothe soreness.
Avoid pumping to “empty” this will only cause your body to create more milk and it can cause issues. Seek advice from a lactation consultant if you’re really feeling uncomfortable.
It’s normal to feel cramping in your uterus in the early days at each nursing session. The oxytocin is helping your uterus to contract back down to its original size and it also helps to stop the bleeding.
4. Vaginal Soreness
It's normal to feel soreness, swelling, and even stinging after vaginal birth—especially with tearing or an episiotomy.
Use a peri bottle with warm water when peeing; you can even brew an herbal sitz bath blend and then refrigerate that in a pitcher and use that as your peri cleanse.
Try herbal sitz baths with calendula, comfrey, or witch hazel
Padsicles can help with soreness and swelling
Change pads often and wear breathable fabrics
5. Peeing & Bowel Movements
You might feel scared to pee or poop at first. This is normal!
Drink plenty of fluids and eat fiber-rich foods to ease bowel movements
Take lots of magnesium citrate (a natural stool softener) or a different natural stool softener if needed
Don’t strain—support your perineum with a clean cloth if needed
Take your time! Let someone hold your baby so that you can focus.
6. Pelvic Floor Recovery
Avoid vigorous movement, lifting, or even stairs early on. Gentle breathwork and pelvic floor awareness (not kegels yet!) are enough. Ask your doula about pelvic PT referrals for long-term recovery.
The 5-5-5 Rule: A Gentle Framework for Rest
One of the best ways to support your healing body is by following the 5-5-5 rule:
The first 5 days in bed
The next 5 days around your room
The final 5 days around your house
This rule is rooted in traditional postpartum practices around the world. Staying mostly horizontal reduces the risk of bleeding complications and supports pelvic floor recovery. Your only job should be feeding your baby, nourishing your body, resting and sleeping, and bonding.
Natural Postpartum Nutrition: How to Sustain and Heal
After birth, your body is working overtime to heal tissues, balance hormones, and produce milk. Eating nutrient-dense, protein-rich, and warming meals helps restore strength and energy.
Bioavailable Postpartum Diet Tips
Favor warm, cooked meals like bone broth, stews, and congee.
Include healthy fats, iron-rich foods, and easy-to-digest proteins.
Avoid cold/raw foods early on as they can slow digestion.
Aim for high protein, healthy fats, healthy starches, carbs, and grains, and easy to digest vegetables
Sample Healing Foods
Bone broth with ginger, turmeric, and root veggies
Beef stew with carrots, potatoes, and celery
Sprouted Oatmeal with chia, flax, nut butter, and cinnamon
Lentil stew with ghee and warming spices
Soft cooked eggs and steamed sweet potatoes with ghee and cinnamon
Kitchari (rice, mung beans, spices) with slow cooked meat
Herbal teas like red raspberry leaf, nettle, and ginger
Scrambled eggs with avocado and sourdough toast
Hydration is equally vital—keep water nearby and sip herbal teas like raspberry leaf, nettle, or fennel. You can add electrolytes and/or minerals to your water. Adrenal cocktails are wonderful too!
Things Nobody Talks About… But You Should Know
You might leak urine when laughing or sneezing—this often resolves with time and pelvic floor support.
Breastfeeding can cause uterine cramps (called afterpains).
Your hair may start falling out around 3 months postpartum due to hormonal shifts.
You might cry over everything—even happy things!
You may not “bond instantly” with your baby. That’s okay. Bonding grows. Do lots of skin-to-skin with your baby and take time to reflect and process your birth along with the new transition.
That first bowel movement can be intimidating! Set yourself up for success by taking magnesium citrate right after birth. Increase your dosing if your stools need to be softer.
How to Prepare for Postpartum
✔️ Prep freezer meals (soups, stews, bone broth)
✔️ Set up a cozy postpartum nest near your bed filled with everything you will need in the early days
✔️ Gather supplies (peri bottle, pads, herbal teas, sitz herbs, nipple balm)
✔️ Make your padsicles and put them in the freezer ahead of time
✔️ Line up support (partner, family, doula, lactation)
✔️ Discuss expectations with your partner ahead of time
✔️ Declutter your calendar and say no to unnecessary visitors
✔️Be prepared to be flexible
for Dads/Partners
Supportive partners are key to a peaceful postpartum. Here's how to show up:
Be the gatekeeper. Filter visitors so mom can rest and bond. Respect her desired boundaries and her space as she heals.
Prep meals or snacks. Keep mom nourished and hydrated. Don’t forget her vitamins and supplements!
Do the “invisible” work. Laundry, dishes, bottle washing, babywearing, change the bed sheets, freshen up the living space, let some natural light in.
Encourage rest. Remind mom she doesn’t need to do anything but heal.
Watch for emotional shifts. Be a safe place to talk and gently suggest help if needed.
Bond with baby. Skin-to-skin, baths, change the diapers when needed, babywearing builds confidence.
Take care of her. Help her take a shower or set up a bath for her while you watch the baby. Have a fresh pad/padsicle ready for her when she’s ready to use the restroom.
Pray over your home. Spiritually cover your family in this sacred season.
Final Thoughts
Postpartum is a profound time of rest, renewal, and rebirth — for both mom and baby. It’s tender, raw, beautiful, and sometimes overwhelming. You don’t need to go through it alone. Prepare, invite support, and respect this once-in-a-lifetime transition.
At Anointed Births, we’re here to walk with you every step of the way. Want to feel more confident heading into postpartum? Let’s chat. Reach out to schedule a consultation with our team! For postpartum support, we provide newborn care, postpartum doula support, meal prep, belly binding, placenta encapsulation, and more!
Helpful Resources
Evidence Based Birth – Postpartum Recovery
Motherly – Healing After Birth
Aviva Romm MD – Herbal Support for Postpartum
Anything stated in this blog is not medical advice.
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