The Fourth Trimester: Survival Guide from a Black Mom of 5

In many African and Caribbean cultures, postpartum care is a communal effort. Traditionally, an experienced mother or elder comes to care for the new mom and baby for 40 days — cooking, cleaning, massaging, and teaching. It’s a reminder that you’re not meant to do this alone.

If your mom, auntie, or grandma can’t be there, create your own version:

• Ask a friend to organize a meal train.
• Hire a postpartum doula if possible.
• Join a support group like Shades of Blue Project or Black Moms Connection.

Let people help you — and don’t apologize for needing it.

After birth, your body needs serious replenishment. Many Black families lean into healing foods like:

• Bone broth for warmth and recovery.
• Greens and beans for iron and fiber.
• Oatmeal and flaxseed to support milk supply.

Pair iron-rich foods with vitamin C (like citrus or tomatoes) to boost absorption. And don’t forget to hydrate — coconut water, herbal teas, and good ol’ water are your friends.

Black women are often expected to be strong, unshakable, and selfless. But the fourth trimester is tender. You might feel joy, grief, anxiety, or numbness. Sometimes all in the same hour.

Postpartum depression and anxiety are real, and Black mothers are more likely to experience them, yet less likely to receive support.

If you’re struggling, speak up. Talk to your provider, a therapist, your partner, or a trusted friend. You deserve care, too.

Not everyone needs to hold your baby. And not everyone deserves access to this tender, vulnerable chapter.

It’s more than okay to say no to visitors, silence your phone, or set firm boundaries around your space.

It’s also perfectly acceptable to ask guests to wash their hands, wait until you’re ready, or bring a meal if they want to stop by.

Your healing and your baby’s health come first. Always. Protect it fiercely.

Your body has done an incredible thing. Now it needs time and tenderness to heal.

• Use a peri bottle with warm water after bathroom trips.
• Apply chilled witch hazel pads to soothe swelling.
• Take baths with Epsom salts or herbs like lavender and chamomile.
• Embrace the comfort of mesh underwear and maxi pads.

And remember, postpartum bleeding can last several weeks. That’s normal.

In a world that often demands women to be constantly productive, choosing rest is revolutionary.

Sleep when you can.

Nap with your baby.

Let the dishes sit.

Your worth isn’t measured by how much you do, but by how well you care for yourself and your baby.

The days are long, but the weeks fly by.

Capture all the moments. The sleepy smiles, the tiny fingers, the quiet cuddles. Whether through photos, journaling, or voice notes, these memories will become treasures.

And if you want help preserving this chapter, I’m here for you. As a photographer who understands the nuances of Black motherhood, I’d be honored to document your story with the care and respect it deserves.