Embracing Nourishment for Your Postpartum Body
Bringing life into this world is nothing short of extraordinary, and as we step into the postpartum season, let's remember the immense importance of nourishing our bodies. No matter how we deliver, our bodies have undergone a life-changing journey, and it deserves all the care and love we can give.
In a world where sharing pictures of indulging in fast food and pizzas in the hospital bed has become trendy, let's shift our focus towards providing our bodies with warm and gentle foods that promote healing. Viewing each meal, from the first to the subsequent ones, as an act of self-care and restoration is vital in this period of postpartum recovery.
Let’s remember what happens to our body after delivery. After giving birth, a woman's body undergoes various physical and hormonal changes as it starts to recover and adapt to postpartum life. The uterus continues to contract, reducing its size, which can cause discomfort known as "afterbirth pains." Postpartum bleeding, called lochia, consisting of blood, mucus, and uterine tissue, can last for many weeks after delivery.
Hormonal fluctuations are prevalent after childbirth, particularly with decreased estrogen and progesterone levels. These changes can lead to mood swings, postpartum weepiness, and in some cases, postpartum disorders. Additionally, breasts undergo significant changes to prepare for breastfeeding, becoming larger, swollen, and tender, with the production of colostrum, the first milk, beginning shortly after birth.
The abdominal area also experiences changes as the uterus contracts and the abdominal muscles start to regain tone. However, it takes time for the belly to return to its pre-pregnancy state. Furthermore, vaginal tissues may be sore and swollen, especially if there were tears or an episiotomy during delivery.
Throughout my own postpartum journey, I discovered comfort in the healing properties of certain foods. Bone broth, a nutrient-rich elixir, played a crucial role in my recovery, aiding in tissue repair and boosting my immune system. Baked oatmeal and coconut rice provided a comforting touch to my meals, while their nutritional value ensured that I was well-nourished to take care of my newborn.
Among the various meals that I enjoyed, comforting chicken soup held a special place in my heart. Preparing soups from scratch during pregnancy or having them readily available from local markets made mealtime a breeze! One useful tip I learned was savoring the soup from a mug – this allowed me to have one hand free for nursing or cradling my sleeping baby while nourishing myself from within. Another thing I did during my Mother’s Blessing was mention to my guests if they felt inclined to bring a gift, please bring a freezer meal or food delivery gift card instead. I learned very quickly the value of a freezer filled with nourishing meals instead of another receiving blanket.
The unpredictable nature of postpartum hunger, especially with the added demands of breastfeeding, often left me seeking quick and convenient options. This is where finger foods came to the rescue! Energy bars, granola and Kind bars, dried fruit, trail mix, cheerio or rice bars, and nutrient-dense cookies became my go-to saviors. These easy-to-grab snacks were not only delicious but also provided the much-needed energy boost to keep me going throughout the day. This was also something when someone asked how they could help, I would ask them to make an easy finger-food snack. These are usually easy for family & friends to make so it doesn’t feel like a burden to ask, but is also a huge help to new moms!
Taking a holistic approach to postpartum nourishment goes beyond physical health; it also addresses the emotional and mental well-being of the mother. This transition into motherhood can be both joyous and overwhelming, and nourishing foods play a vital role in supporting emotional stability. Choosing foods that promote positive moods and reduce stress can have a profound impact on a new mother's mental health.
Ayurvedic foods and spices have long been cherished for their healing properties, making them an excellent choice to support postpartum recovery. Ghee, a revered ingredient in Ayurveda, offers nourishment and aids in healing. Turmeric, with its powerful anti-inflammatory benefits, can promote postpartum recovery. Fennel and cumin seeds aid in digestion, reducing discomfort after childbirth. Dates provide essential nutrients and energy during the recovery period. The cooling properties of coconut help balance the body's energies, and cardamom's calming effects can soothe new mothers. Almonds offer a nutrient-rich option, while rice in congee provides a comforting and nourishing meal.
In addition to nutrient-rich foods, incorporating foods with omega-3 fatty acids can be highly beneficial for new mothers. These healthy fats, commonly found in fatty fish like salmon and chia seeds, are known to support brain health and promote a positive mood.
Hydration is another crucial aspect of postpartum nourishment. Drinking an ample amount of water, especially with electrolytes like LMNT, helps flush out toxins from the body, contributing to overall well-being. Drinking coconut water or Infusing water with a good quality salt and natural flavors like cucumber, lemon, or mint not only encourages drinking more water, but is an incredibly effective way to hydrate the body.
When it comes to postpartum nourishment, there is no one-size-fits-all approach. Each mother's body is unique, and individual dietary needs may vary. It's essential to listen to your body's signals and make adjustments accordingly. Beyond the physical aspects of nourishment, postpartum self-care is equally critical. New mothers often find themselves juggling various responsibilities, leaving little time for personal well-being. However, dedicating time for self-care is crucial in replenishing energy levels and fostering emotional resilience.
As mothers, we must remember that taking care of ourselves is not a selfish act but an essential part of nurturing our children. Nourishing ourselves physically, emotionally, and mentally allows us to be the best versions of ourselves for our little ones. Embracing postpartum nourishment is an act of self-love that sets the foundation for a healthy and fulfilling motherhood experience.
The postpartum period is a transformative phase that requires a holistic approach to nourishment. Prioritizing nutrient-rich foods, staying hydrated, and engaging in self-care practices are essential elements in supporting postpartum recovery, emotional well-being, and overall maternal health.
The power of nourishment extends beyond physical benefits; it plays a significant role in nurturing the mother-child bond and fostering a positive postpartum experience. By embracing nourishment in postpartum, we celebrate the incredible journey of motherhood and lay the groundwork for a thriving and fulfilling new chapter in life. Let us embrace this beautiful journey of motherhood with love, care, and nourishment.
It can be overwhelming as a new mother to have time to cook some of the healing foods mentioned above. This is where building a village or hiring a postpartum doula can be so helpful! Part of a home visit as a postpartum doula is to prepare foods to aid in your healing and recovering, fill your refrigerator with options in between visits and serve a meal or snack while we visit. If you’d like to chat more about what this looks like or what else is included in a postpartum visit, please send me a note. I would love to chat!
