Postnatal Recovery
TL;DR
Many common postpartum beliefs, like ghee being a cure-all or avoiding baths, are myths that don’t guarantee recovery.
Breastfeeding is safe even if you have a mild cold or fever, as antibodies in milk protect your baby.
Gentle movement and postnatal exercises help restore strength, improve circulation, and support healing after childbirth.
Proper hygiene, including warm baths, is important for comfort, infection prevention, and overall well-being.
Mental health matters: feeling overwhelmed or anxious is normal, and seeking support is a sign of strength.
Structured postnatal classes, like those from Rita’s Pregnancy 101, guide recovery with safe routines, exercises, and practical tips for confident motherhood.
Becoming a new mom is exciting, but it can also feel overwhelming. Suddenly, everyone from relatives to well-meaning neighbors has advice: what to eat, how to move, whether you should bathe, or if you should breastfeed while sick. It’s easy to feel confused or even pressured.
The truth is, not all old sayings or home remedies work for every mom. Your body and mind need care that’s safe, balanced, and realistic for your life. Simple things, including gentle movement, nutritious meals, and postnatal classes, can make a huge difference.
These small steps help you recover faster, feel more confident, and actually enjoy your first months with your baby, instead of just surviving them.
Let’s make the first weeks of motherhood easier. Postnatal classes, simple nutrition, and mindful routines aren’t just trends; they’re your secret allies to feel stronger, calmer, and more confident every day with your baby.
Myth 1: Ghee is a magic cure-all for postpartum recovery
In almost every Indian household, new moms are told the same thing: “Beta, eat more ghee, it will heal your body, make your bones strong, and even boost your milk supply.” While ghee has been a staple in our kitchens for centuries and does have its benefits, the idea that it’s a magic cure-all for postpartum recovery is a myth.
Yes, ghee provides healthy fats that can give you energy and support joint health. But relying only on ghee, whether in laddoos, rotis soaked in ghee, or endless bowls of dal dripping with it, won’t rebuild your strength or heal your body after childbirth.
What your body truly needs is balance: protein to repair muscles, iron-rich foods to recover from blood loss, calcium for bone strength, fiber for digestion, and hydration to support milk production. Too much ghee can actually lead to unnecessary weight gain, sluggish digestion, or even cholesterol issues.
And let’s be honest, new moms already juggle enough pressure without worrying about feeling “heavier” because of overeating ghee. Ghee can be part of your diet, but it’s not the only answer. Pair it with a balanced diet, gentle movement, and rest for real postpartum recovery.
Do | Don’t |
Use ghee in moderation. | Don’t overload every meal with ghee. |
Pair ghee with a balanced diet (protein, iron, calcium, fiber). | Don’t rely only on ghee-laddoos or oily foods. |
Stay hydrated and eat fresh, varied meals. | Don’t think ghee alone boosts milk supply. |
Enjoy traditional foods in balance. | Don’t treat ghee as a “magic cure-all.” |
Myth 2: You shouldn't breastfeed if you have a cold or fever
This is a very common fear among Indian moms: “If I’m sick, my milk will make my baby sick.” Many elders may even suggest stopping breastfeeding until you “recover fully.” But the truth is, you should continue breastfeeding even if you have a cold or fever (unless your doctor specifically advises otherwise).
Here’s why: when you’re sick, your body produces antibodies that pass through breast milk. These antibodies actually protect your baby from catching the same infection or help them fight it more easily if they do. On the other hand, if you stop feeding, your baby misses out on this natural immunity boost.
Remember, your baby is already in close contact with you throughout the day. By the time you show symptoms, they’ve likely been exposed to the germs. Breast milk becomes their shield, not a risk.
For Indian moms, who are often juggling household chores, relatives visiting, and the stress of “keeping the baby safe,” this can feel confusing. But trust science here: breastfeeding during a cold or mild fever is safe, nourishing, and protective.
Do’s | Don’ts |
Keep breastfeeding to give your baby antibodies | Don’t stop feeding out of fear |
Wash your hands often before touching your baby | Don’t self-medicate without consulting your doctor |
Stay hydrated with warm fluids like ajwain water or soup | Don’t cover your face too tightly while feeding. Choose a light mask if needed |
Rest as much as possible and eat nourishing foods | Don’t ignore high fever or severe symptoms; seek medical care |
Myth 3: Postpartum baths are harmful
In many Indian households, new moms are told to avoid baths for weeks after delivery. Elders often warn, “Cold water will cause body pain” or “Bathing too early weakens recovery.” While these beliefs come from care and tradition, the truth is that proper hygiene after birth is essential and not harmful.
A warm bath or even a simple bucket bath can soothe sore muscles, ease backaches, and promote relaxation. For moms who’ve had stitches (C-section or vaginal), doctors often recommend gentle cleansing to prevent infection. Skipping baths for days only leads to discomfort, body odor, and sometimes even skin irritation.
The key is balance. Avoid very cold water or long soaks in unclean tubs, but don’t fear bathing altogether. In fact, a warm bath with mild soap can refresh your body, lift your mood, and even improve sleep, something every new mom desperately needs.
So instead of worrying that a bath will “spoil” your recovery, think of it as an important step in healing. A clean, relaxed body helps you care for your baby with more energy and confidence.
Do’s | Don’ts |
Use warm water for comfort and muscle relief | Avoid cold water baths immediately after delivery |
Keep baths short and hygienic | Don’t sit in unclean tubs or add harsh products |
Pat dry gently, especially near stitches | Don’t rub vigorously or scratch healing areas |
Ask your doctor if you had a C-section or episiotomy | Don’t skip bathing for days due to myths |
Myth 4: You can’t exercise for months after delivery
This is one of the biggest myths Indian moms hear right after childbirth: “Don’t move too much, don’t exercise, just rest for months.” While rest is important in the initial days, avoiding all movement for long periods can actually slow down your recovery.
The truth is, your body benefits from gentle activity soon after birth. Simple breathing exercises, pelvic floor squeezes, or short walks around the house can help your muscles heal, improve circulation, and even boost your energy.
Of course, it’s not about jumping into heavy workouts or lifting weights right away; it’s about safe, gradual movement that matches your recovery pace. For Indian moms, this myth often comes from traditional practices where new mothers are asked to lie down and do very little.
While the intention is care, complete inactivity can lead to stiffness, back pain, and slower core recovery.
Today, doctors and physiotherapists recommend gentle postnatal exercises to strengthen the pelvic floor, ease back pain, and support overall healing.
Remember, exercise doesn’t mean hours at the gym; it can be a few stretches on your mat, a walk on your balcony, or postnatal yoga guided by an expert. The key is listening to your body and moving safely.
Do’s | Don’ts |
Start with gentle movements like walking, breathing, or pelvic floor exercises | Avoid heavy lifting or high-impact workouts too soon |
Listen to your body and stop if you feel pain | Don’t compare your recovery speed with others |
Consult your doctor before starting a routine | Don’t follow “no exercise” myths blindly |
Try guided postnatal yoga or physiotherapy | Don’t rush into weight loss workouts |
Myth 5: Ignore mental health; motherhood should feel perfect
One of the biggest myths Indian moms face is that once the baby arrives, life should feel “complete” and every day should be full of joy. In reality, many new mothers feel overwhelmed, anxious, or even guilty for not feeling “perfectly happy” all the time.
Sadly, in our culture, these emotions are often brushed off with lines like “sab theek ho jayega” or “every mom goes through this, don’t overthink.” The truth is, your mental health matters as much as your physical recovery.
Sleepless nights, constant feeding, body changes, and social pressure can all weigh heavily on a new mom. Ignoring these feelings doesn’t make them disappear; it only makes recovery harder. Motherhood is not about perfection; it’s about learning, adjusting, and caring for yourself while you care for your baby.
Talking about your emotions, seeking help when you need it, and creating space for rest are not signs of weakness; they’re signs of strength. When a mom feels supported mentally, she’s more confident, patient, and connected with her baby. So, let’s break this myth: it’s okay not to feel “perfect.” It’s more important to feel real, supported, and cared for.
Do’s | Don’ts |
Talk openly about your feelings with your partner or a trusted friend | Don’t keep emotions bottled up or assume they’ll go away on their own |
Take short breaks for yourself, walk, stretch, or simply breathe | Don’t feel guilty for needing time away from the baby |
Join support groups or classes with other moms | Don’t compare your journey with “perfect” moms on social media |
Seek professional help if sadness or anxiety feels overwhelming | Don’t believe that struggling makes you a “bad” mother |
Postnatal classes: Your recovery, step by step
Postnatal recovery can feel overwhelming, but you don’t have to navigate it alone. Our postnatal classes are designed for all new moms, whether you had a C-section, episiotomy, or natural birth. Over six months, you’ll follow six simple routines, each lasting 15 days, helping your body heal gradually and safely.
These sessions support postpartum recovery, reshape your body, and target Diastasis Recti to restore core strength. You’ll also learn gentle exercises that make feeding easier and reduce discomfort, giving you more energy to care for your baby.
Bi-weekly group meetings with Rita Ma’am let you ask questions, share experiences, and stay motivated. Plus, a handy booklet guides you with tips, exercises, and resources, so you can practice confidently at home. These postnatal classes aren’t just about fitness, they’re about helping you feel strong, calm, and supported every step of the way.
The bottom line
Navigating life as a new mom doesn’t have to be stressful or confusing. With Rita’s Pregnancy 101, you get guidance that feels simple, realistic, and supportive, helping your body recover and your mind stay calm.
These postnatal classes teach practical routines, gentle exercises, and little tips that make daily life easier, from feeding to moving around confidently. It’s about building habits that truly help, boosting energy, restoring strength, and creating a positive, balanced start to motherhood, naturally, step by step.