Category: Wellness

4 Realistic Timelines for Postpartum Recovery

4 Realistic Timelines for Postpartum Recovery

You’ve recently given birth and you are thinking about your own postpartum recovery. Your body is feeling a little bit better, but you’re still sore and not feeling quite like yourself. How long is it going to take to fully heal after giving birth?

The #1 thing to consider is that it could (and will most likely) take longer than you thought to heal physically and mentally after birth. If you heal quickly, yay! That’s wonderful. But I am here to give realistic expectations for postpartum recovery to mamas. Most often, women make an appointment with me because their postpartum recovery is taking a lot longer than they thought and they need additional support.

Postpartum Recovery

Here are four realistic timelines to think about during your postpartum recovery.

  1. Immediate postpartum

    Consider this the first few days after giving birth. These first few days you will want to be resting a lot. Your body will be sore and you may feel lethargic and weak since you lost a lot of fluids during birth. It’s best to stay in bed, or at least off your feet, as much as you can while you regain strength.

  2. The first 40 days after giving birth

    In cultures around the world that have postpartum healing traditions, the first 40 days are viewed as a sacred time for mom and baby. It’s the most important time for supporting the mom in her own postpartum recovery.

    It’s during this time that your body is going through the most significant healing process and you need the most support. Unfortunately in our culture, most women aren’t getting support from their healthcare team until their 6 week check-up. That’s why I work with women to set up postpartum healing plans while they are pregnant to give them a holistic plan for this early postpartum recovery.

    During this first month, you want to focus on lots of down-time, nourishing food and rebuilding your reserves. Even if you are feeling like you have a lot of energy, it’s still important to have a slow lifestyle because you don’t want to burn out later, particularly if you have to go back to work a few months after giving birth.

    You may have older kids you need to take care of or you may need to go back to work earlier than expected. If this is the case, seek ways to get support that allow you to have a break from daily errands. Consider getting groceries delivered, set up playdates for older children or hire some help for this short amount of time. Yes, I know it can be more expensive, but your health and well-being are worth it!

  3. The first three months after giving birth

    This is known as the fourth trimester. And for good reason! During these months your body is continuing to shift and recover in many ways and you and your baby are doing a lot of bonding. Your energy and lifestyle may be increasing but it should still be slow. Again, my goal is to help you avoid burnout and overwhelm so even if you have a lot of energy, continue to keep your lifestyle slow so that your body can continue to recover sufficiently.

  4. The first full year after giving birth

    Within this time, you may feel like your body has healed well, or it still needs a lot of support. It’s important to listen to what your body is telling you during this year. Do you need more support for your mental health? Does your pelvic floor need support to get rid of incontinence? Do your hormones need support so you aren’t as irritable throughout the month?

I will share a secret with you as well. For a lot of women, they find themselves struggling with their health even after the first year. If that is you, I want you to know that there is support and it is a possibility for you to heal and feel like yourself again.


Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Head over HERE to learn more about working together.

Join my private and free community for pregnant and new moms HERE.

Postpartum Recovery

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3 Natural Ways to Boost Immunity While Breastfeeding

3 Natural Ways to Boost Immunity While Breastfeeding

It’s an important time of year to talk about natural ways to boost immunity while breastfeeding. It’s cold and flu season! You know that your baby will get a lot of immune-boosting benefits from the breastmilk, but you want to know how to keep healthy and cold-free yourself!

You’re apprehensive (for good reason!) about using a lot of added supplements to boost your immunity while breastfeeding because you are unsure of what is safe to use. Here are three very simple ways to boost immunity while breastfeeding that are safe for babies as well.

1. Garlic

Garlic is an immune-boosting powerhouse! The beauty of garlic is that it’s just a food. You can eat it in small amounts regularly, or when you feel a cold coming on, you can eat a whole garlic clove by itself. Mix it with some honey or yogurt to make it palatable! It works wonders.

Natural immunity and breastfeeding

2. Vitamin D

Vitamin D is important to help boost immunity and particularly while you are breastfeeding. It’s helpful for both mom and baby. The research has found that when a mother takes at least 4,000 IU’s of vitamin D herself, that will pass through breastmilk to baby*. When you feel a cold coming on, you can take a bit more than your usual dose to help fight that cold. It is important to get vitamin D tested, if you need someone to order the test, I am happy to help!

3. Red raspberry tea

Ahh, one of my favorite herbs for moms. How does it help with immune function? It’s high in vitamin C! Not only will it help with boosting immunity, but it will also help with hormone balance, replenish minerals and improve energy. That’s a win-win in my book!


Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Head over HERE to learn more about working together.

Join my private and free community for pregnant and new moms HERE.

Immunity and breastfeeding

Read more exciting recent articles from the other mamas here at Portland Moms Hub:

5 Key Symptoms Portland Moms Need to Know About Diastasis Recti

5 Key Symptoms Portland Moms Need to Know About Diastasis Recti

Portland Mom

You’re a Portland mom and you love being active. That’s the appeal of being a mom in a beautiful city like Portland, right? You have the mountains and the ocean just a short drive away. You have many parks and forests basically right outside your backdoor. This is the dream area for an active mom!

After having a baby, you want to be active and playing with your family in this beautiful area. Unfortunately, your body feels different. Your body doesn’t move or have strength like you had before giving birth.

Portland mom

Could diastasis recti be the cause? Here are five key symptoms of diastasis recti that you should know about.

#1 Back pain

If the abdominal muscles are weak, back muscles have to work extra hard which makes them get angry and be painful!

#2 Pelvic pain

Just like above, when the abdominal muscles aren’t pulling their weight, the pelvic floor muscles have to work extra hard which can lead to pelvic pain.

#3 Digestive issues

Diastasis recti is a weakening in the core muscles and connective tissue. Underneath those muscles is most of your digestive tract! If the abdominal muscles are weak, then that can cause some instability in the digestive system. This can cause issues like bloating, gas or constipation.

#4 Heaviness in the belly

Feeling like pants tighter than leggings are extremely uncomfortable? Feel like your belly still looks like you are seven months pregnant? This could be from diastasis recti. When the abdominal muscles are weak, your belly can’t tone up like it wants to after birth.

#5 Urinary leakage

Leakage is incredibly common after giving birth. The pelvic floor muscles need a lot of physical therapy after birth, but incontinence may actually be stemming from a weak core or diastasis. It’s important to get a full evaluation by a practitioner like myself to know the best course of healing for leakage.

Interested in learning more about a strong core and pelvic floor after birth? I’ve got you covered! Grab your FREE GUIDE HERE all about 6 Simple and Effective Tips to get a Strong Core and Pelvic Floor After Birth.


Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Head over HERE to learn more about working together.

Join my private and free community for pregnant and new moms HERE.

Portland Mom

Ready for some more amazing information for Portland moms?

Read Ren’s article HERE about finding childcare for infants.

Katharine’s article HERE about baby-led weaning.

Welcome to Portland Mom Hub!

Parenting is intense: it’s as challenging as it is rewarding, and it can feel very isolating although you just grew your family!

We want to support you on your parenting journey and share everything that we wish we had known when we were starting out!

Dr. Angela Potter

Supporting mothers from fertility through postpartum.  Visit me at DrAngelaPotter.com

Ren Johns

Looking for quality day cares and preschools in Portland, Oregon?   Visit my site at RenJohns.com

Marie-Eve Gagnon

If your family is experiencing sleep struggles, I can help!  Visit my site SlumberTimeSolutions.com

Katharine Burton Jeffcoat

Feeding a family and children can be challenging!  I can help.  Visit my site at PortlandPediatricNutrition.com