Tips For Your Postpartum Nutrition
By Barb Beavis
Functional Nutritionist | April 17, 2023
Congratulations! You grew a complete and tiny human in your body and then gave birth to him or her. From the moment you found out you were pregnant, you probably paid close attention to your diet. Tried to hydrate enough, increased your intake of fruits, veggies, protein, dairy, and ice cream. (Maybe the ice cream was just me?)
Now that you’re home, and trying to ensure that your baby gets all the nutrition they need (whether you’re breast- or bottle-feeding – fed is best), you need to make sure that you don’t neglect your own nutritional needs. Your body has been through a lot in pregnancy and delivery, and now it has to heal. To do that, it needs to be nourished.
Furthermore, studies have shown a link between nutrition and postpartum depression. This means that a few key nutrients (like folate, B6, B12, vitamin D, omegas, and zinc) are even more important to your postpartum diet to help your body produce the feel-good hormones like serotonin, dopamine, and norepinephrine. Plus, taking care of a new baby takes a lot of energy and that energy comes from the food you eat.
We talk about inflammation a lot here and its danger to the body in general. During your recovery, an anti-inflammatory diet can also play a role in warding off postpartum depression and anxiety and helping you heal. Make sure there’s plenty of color in your diet, with a wide array of vegetables and fruits. Get a healthy intake of omega-3 fatty acids and whole grains. Foods that contain probiotics, like yogurt, will also help maintain gut health, which helps maintain your mental and emotional health because of the mind/body connection.
Something that isn’t talked about enough with women about to have a child is the prevalence of constipation in the postpartum stage. Many new moms can recall the abject terror of facing their first bowel movement after giving birth. In the days and weeks after, there are some steps you can take to assist your body in re-regulating itself. Hydrate Hydrate Hydrate! Especially if you are breastfeeding, but even if you’re not. Aim for a minimum of 8-10 glasses of water a day. Eating prunes and drinking warm liquid every morning can help, as can certain supplements, like magnesium citrate, a gentle laxative or stool softener.
Below are a few other recommendations for new moms from our integrated healthcare team:
Warmth: Warm foods rule the day! Hearty soups and stews nourish bodies and souls and give your body a good mix of proteins and veggies. Heat up the flavor even more with warming spices like cardamom, coriander, cumin, ginger, pepper, and thyme.
Fatten Up: Include foods that are rich in omega-3’s, like eggs, salmon, or lamb, which is surprisingly high in omega-3’s. Sounds like it’s time to order some lamb korma from the nearest Indian restaurant! And don’t forget the olive oil and sesame oil. Keep fatty and protein-rich nuts like pistachios and walnuts and hand for easy, nutritious snacking.
Postpartum Supplements: Your healthcare providers can make recommendations about what to look for in a postnatal supplement depending on your unique needs. Generally speaking, though, these vitamins contain extra iron to support recovery from delivery, vitamin D so that your body can better absorb calcium, and an extra boost of B vitamins. Breastfeeding mamas in particular are passing nutrients on to their babies and need to take in enough for two people!
To make it even easier, we’ve compiled a recommended Postpartum Supplement Protocol in our Fullscript Online Supplement Dispensary. Now anyone can click here to order their supplements have them shipped right to their door >> Holistic’s Postpartum Supplement List (For April 2023 only, get a 15% discount off your first order of any supplements in our entire catalogue!)
As your body recovers, you might find yourself with so many questions about what to eat and drink. How to protect yourself from depression and anxiety. How to ease your body back into activity. The good news is that your friends here at Holistic Physiotherapy & Wellness are the region’s foremost women’s health practitioners and we’re at your service.
No matter what your needs are today, we only have your complete wellness in mind. Come and see what a true circle of care looks like.
Barb Beavis
Functional Nutritionist