The First Forty Days

Children are a heritage from the Lord, offspring a reward from him…Blessed is the man whose quiver is full of them.

Psalm 127:3-5

The first forty days after birth—often called the postpartum recovery period or “fourth trimester”—are critical for healing, bonding, and establishing routines. It’s no coincidence that the recovery period is forty days - a number with significance for the Lord. This is a meaningful time - here are some best practices to enjoy the new babe and refuel your body.

Physical Recovery & Rest

• Rest as much as possible: Sleep when the baby sleeps. The body is healing from childbirth.

• Gentle movement:

  • Short walks indoors/outdoors

  • Gentle stretching (neck, shoulders, lower back)

  • Avoid strenuous exercise until cleared by a doctor (usually 6 weeks for vaginal birth, 8 weeks for C-section)

  • Get others to make meals for you - no need to be up and cooking until cleared for exercise

• Pelvic floor exercises:

  • Begin gentle Kegels and pelvic relaxation to improve circulation and strengthen pelvic muscles.

• Abdominal support:

  • Consider a postpartum wrap or binder if recommended

  • Avoid heavy lifting initially

Nutrition & Hydration

• Hydrate generously: 2–3 liters of water/day with electrolytes (lemon juice and Redmond’s salt)

• Balanced meals:

  • High-protein foods: eggs, fish, beans, lentils, yogurt

  • Iron-rich foods: leafy greens, red meat, legumes, liver

  • Healthy fats: avocado, olive oil, nuts

  • Whole grains and fiber: oatmeal, brown rice, whole wheat

  • Fermented foods

• Bone and tissue healing:

  • Calcium-rich foods: dairy, almonds

  • Vitamin C: citrus, berries, bell peppers (* pair the Vitamin C foods with Iron-rich foodds for best Iron absorbtion)

  • Bone broth

  • Collegen

• Lactation support (if breastfeeding):

  • Foods traditionally linked to milk production: oats, leafy greens

  • Avoid caffeine, alcohol, and pharmaceuticals (if possible)

• Postpartum supplementation (after consulting a healthcare provider):

  • Prenatal vitamins continuation

  • Iron or vitamin D if deficient

  • Get a bloodwork panel to identify any deficiencies (check for ferritin, Vitamins B, C, and D, thyroid, and blood count levels)

• Great book for more information: The First Forty Days

Self-Care & Healing Practices

• Perineal care (if vaginal birth):

  • Warm sitz baths

  • Gentle cleaning with warm water

  • Use of a peri bottle to reduce irritation

  • Witch hazel

• C-section care:

  • Keep the incision clean and dry

  • Gentle mobility to avoid stiffness

  • Continue to roll to one side before getting up from a lying down position

• Emotional care:

  • Track mood and mental health; postpartum blues are common, but seek help if sadness persists

  • Accept support from partner, family, and community

  • Light prayer, journaling, or spiritual reading can aid mental well-being

Bonding & Infant Care

• Skin-to-skin contact: Promotes bonding and helps regulate the baby’s temperature and breathing

• Breastfeeding: On-demand (infant-led) feeding allows for optimal bonding

• Gentle baby massage or soothing touch: Use lavender oil and magnesium lotion (non-tingling) to soothe the baby’s nerves

• Encourage partner involvement: Sharing care responsibilities reduces maternal stress

• Get outdoors: Fresh air and 10 minutes of direct sunshine are good for healing and the baby

• Reduce toxin exposure: Buy cleaner fabrics like organic cotton, bamboo, and wool for all play mats, nursery fabrics, bedding, and clothing

Practical Daily Habits

• Prioritize sleep: Even short naps help recovery

• Ask for help: Accept help with meals, laundry, and chores

• Mindful meals: Eat regularly, don’t skip meals. An extra 500 calories are needed for breastfeeding

• Hygiene and skin care: Moisturize, care for nipples (lanolin) if breastfeeding, get 5-10 minutes of direct sunshine, especially on the belly and breasts

• Spiritual practices: Daily prayer, reflection, journaling, or reading devotional texts to nurture mental and spiritual health

Monitoring & Doctor Follow-up

• Check bleeding and healing: Notify the provider if experiencing heavy bleeding, fever, or pain

• Watch for signs of postpartum depression or anxiety

• Scheduled postpartum visit (usually 6 weeks) to review healing, readiness for sex, and emotional well-being

• Avoid flu shots, alcohol, drugs (including prescription if possible), synthetic vitamins, and smoking of any kind