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How to Help Your Body Recover from Childbirth

Take the time to help your body recover from childbirth so you can give the best care to your newborn.


  • Step 1: Drink 8 to 10 glasses of water a day to prevent dehydration and keep your milk supply up.
  • TIP: Limit your caffeine intake to prevent dehydration.
  • Step 2: Aim for 15 to 20 grams of fiber a day to prevent hemorrhoids. Fruits, vegetables, legumes, and whole grains are good choices to keep you healthy and your energy level high.
  • FACT: Nearly 80 percent of new moms experience crying, anxiety, or sadness within a few days or weeks of childbirth.
  • Step 3: Get plenty of rest to help shorten your recovery time.
  • TIP: Always consult a physician before attempting to do any exercise or exercise plan.
  • Step 4: Ease your post-birth pains by applying a warm compress to your belly or by lying on a heating pad.
  • Step 5: Reduce the discomfort in your breasts by wearing a nursing bra. Use breast pads to absorb leaking milk.
  • Step 6: Speed up your recovery and strengthen muscles affected by the birth by performing leg lifts, abdominal crunches, and Kegel exercises.
  • Step 7: Start walking as soon as your doctor gives you approval. Walking will speed up your recovery and make you feel better.

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