Postpartum Nutrition for Healing
Nutrition plays a significant role in the postpartum period, aiding in the healing and recovery of a mother's body. Proper nutrition can help replenish nutrient stores, support milk production (if breastfeeding), and promote overall well-being. Here are some ways nutrition can help heal a mother postpartum, along with some herbs and supplements that may be considered:
1.) Adequate Caloric Intake: The postpartum period requires additional calories to support breastfeeding and recovery. Aim for a balanced diet with enough calories to meet your energy needs.
2.) Hydration: Staying well-hydrated is crucial, especially if breastfeeding. Drink plenty of water throughout the day to support milk production and maintain overall health.
3.) Protein: Protein is essential for tissue repair and recovery. Include quality protein sources such as organic meats and wild-caught fish. For vegan or vegetarian diets, include beans, tofu, and nuts and seeds.
4.) Iron-rich foods: Many women experience iron deficiency postpartum. Include iron-rich foods such as grass-fed beef, poultry, beans, lentils, and dark leafy greens to help replenish iron stores.
5.) Omega-3 Fatty Acids: Omega-3 fatty acids are high in fatty fish (salmon, mackerel), flaxseeds, chia seeds, hemp seeds, and walnuts. They will help reduce inflammation and support brain health.
6.) Fiber: A diet rich in fiber from fruits, vegetables, whole grains, and legumes can aid in digestion and prevent constipation, which is common postpartum.
7. ) Herbs (with a healthcare provider or herbalist guidance): Some herbs and supplements may be considered for postpartum healing, but it's essential to consult a healthcare provider before using them. These might include:
Fenugreek: Often used to boost milk supply in breastfeeding mothers.
Red Raspberry Leaf: May help tone the uterus and aid in postpartum recovery.
Nettle: Contains vitamins and minerals that can support overall health.
Turmeric: Known for its anti-inflammatory properties.
8.) Multivitamins: A postpartum-specific multivitamin or prenatal vitamin may be recommended to ensure you get all of the essential nutrients.
9.) Balanced Meals and Snacks: Eating consistent, balanced meals and snacks can help stabilize blood sugar levels, boost energy, and support overall healing.
10.) Avoid or Limit Processed Foods: Minimize the consumption of processed and sugary foods, as they provide empty calories and may hinder healing and energy levels. Specifically, vegetable oils are high in Omega 6's, such as canola, safflower, sunflower, and corn oil.
Also, from my personal experience, it's easier said than done. That is why it's so important to have a postpartum plan in place before you give birth, and a postpartum doula can get everything aligned for you. Expect to be tired and very emotional once your baby/babies are brought into this world. They say it takes a village because it does. I'm so excited to implement a postpartum plan and a partner plan to help make the transition much smoother.
Remember that every person's postpartum nutritional needs are unique, so working with a healthcare provider, a registered dietitian, a health coach, or an integrative postpartum doula is essential to creating a personalized nutrition plan that aligns with your requirements and goals.