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Learn how to support your recovery during postpartum with tailored nutrition, hydration, movement, and self-care tips.
Nourishing Your Body During Postpartum
The postpartum period is a time of healing and recovery. Your nutritional needs shift to support your own recovery while providing for your baby if breastfeeding.
Key Nutrients for Postpartum
- Protein & Healthy Fats
- Support tissue repair and milk production.
- Add bone broth or collagen-rich foods to your diet.
- Iron
- Replenishes stores lost during delivery.
- Omega-3 Fatty Acids
- Aid mood regulation and infant brain development.
- Complex Carbohydrates
- Provide sustained energy during sleepless nights.
- Sources: Sweet potatoes, oats, and brown rice.
- Hydrating Foods
- Cucumber, watermelon, and soups are great for meeting increased hydration needs.
Hydration and Supplements for Postpartum
Hydration is just as important postpartum as during pregnancy.
- Electrolytes: Use coconut water or Just Ingredients Electrolyte Mix (use code organicallymeg10 for 10% off!) for an easy way to replenish minerals.
- Supplements: Postpartum Balance by Earthley Wellness is one of my favorites. It’s natural, non-toxic, and supports hormonal balance.
Movement for Postpartum Recovery
Start with light activities and build your strength gradually.
Postpartum-Friendly Exercises
- Walking: Eases you into movement while boosting circulation.
- Pelvic Floor Exercises: Essential for restoring strength after delivery.
- Postpartum Yoga: Poses like Happy Baby or Bridge Pose strengthen the pelvic floor and relieve tension.
Postpartum Yoga Poses
- Modified Happy Baby Pose (Ananda Balasana)some text
- How to Do It:some text
- Lie on your back with knees bent and feet flat on the floor.
- Bring your knees toward your chest and gently hold the backs of your thighs or calves.
- Relax and breathe deeply, allowing your pelvic floor to soften.
- Hold for 5–10 breaths.
- Benefits:some text
- Relieves pelvic floor tension.
- Promotes relaxation and eases lower back pain.
- How to Do It:some text
- Knee-to-Chest Pose (Apanasana)some text
- How to Do It:some text
- Lie on your back and draw one knee at a time toward your chest.
- Hug your knee gently while keeping the opposite leg bent with the foot flat on the floor.
- Switch sides and repeat for 5 breaths on each side.
- Benefits:some text
- Encourages gentle pelvic floor engagement.
- Relieves tension in the lower back and hips.
- How to Do It:some text
- Bridge Pose (Setu Bandhasana)some text
- How to Do It:some text
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Press your feet into the ground as you lift your hips toward the ceiling.
- Engage your core and glutes while keeping your shoulders grounded.
- Hold for 3–5 breaths, then lower slowly.
- Benefits:some text
- Strengthens the pelvic floor and glutes.
- Helps restore core strength and posture.
- How to Do It:some text
Honoring Your Hormonal Shifts
Postpartum hormones can lead to emotional highs and lows.
- Lean on a support system and seek help if needed.
- Incorporate mindfulness or relaxation practices to help you stay grounded.
By focusing on nourishment, hydration, movement, and self-care, you’ll navigate the challenges of the fourth trimester with grace.
Pregnancy and postpartum are profound stages of life that demand nourishment, movement, and self-compassion. By focusing on nutrient-dense foods, staying hydrated, engaging in gentle movement, and honoring your body’s needs, you’re not only caring for yourself but also building a strong foundation for your baby’s well-being.
Remember, every step of this journey is unique. Celebrate where you are, lean into the support around you, and embrace the beauty of transformation.
