It’s an exciting time; you just welcomed your new baby into the world! Giving birth is an incredible, life-changing experience, but it takes a lot out of you. While your priority will be your new baby, making sure you are able to rest and recover is incredibly important.
Postpartum Care
Thankfully, there are many things you can do to have a more nourished and enjoyable postpartum experience.
Postpartum Rest
I cannot emphasize enough the importance of resting. While you will be taking care of the baby, avoid doing things like housework, chores, dishes, laundry, etc. If possible, have someone to help you with those things. There has never been a better time to whip that partner into shape. If not, let the chores go; chores will always be there; you need to rest and take it easy now! You will need to rest as much as you can. While it may be tempting to try and rush back into things, the longer you rest, the better you will be.
Postpartum Nourishment
After resting, your most important task will be proper nourishment. You need to make sure you are eating enough. You will need your strength…if you are not eating enough, you will not have enough energy to take care of your new baby. In addition, if you are breastfeeding, that will take a lot of energy, so eat up!
Have a delicious feast. You just had a baby; you deserve it!
Eating healthy does not have to be a lot of work, but it will make all the difference in how you feel. We have some great meal and snack ideas for you:
The first and most important is a good bone broth-based soup or stew. We recommend making a big pot of it before giving birth and freezing it in single-serving glass containers, so you can heat it up easily. You can make it with all sorts of vegetables and proteins that you like or have lying around. Check out our blog article, Warm and Wonderful Broth, on making bone broth. Nothing comforts and uplifts the body like a warm bowl of homemade soup.
Eggs are a wonderful, quick source of healthy fats and proteins. Easy and fast sources of protein offer a quick pick-me-up. Don't sleep on the incredible, edible egg because few foods are as versatile and nutrient-dense.
Another awesome protein pick-me-up is pemmican. Pemmican is a nutrient-dense food used by Native Americans when they needed energy that lasted over many hours and long distances. You can make it yourself (it stores very well) or buy it pre-made. Eat some of this in the morning, giving you energy throughout the day.
Grass-fed liver is an incredible food to support your health in this time and any other. It is nourishing, energizing, and builds health like no other food. It is one food that too many people don’t include in their diet, and that is a mistake. Here is the perfect recipe to turn a liver hater (or those who have never tried it) into a liver lover! If you still say no way, liver capsules are the right way.
Trail mix is another quick and easy snack, that can be customized to suit your tastes. Here is a basic recipe for you:
Mix the following:
1 cup of raw macadamia nuts
1/4 cup unsweetened coconut flakes
1/4 cup of dried fruit - look for no sugar-added versions
2 Tablespoons of low heavy metal Cacao nibs
2 Tablespoons of Maca Nibs
This easy trail mix will give you lots of energy and fill you up quickly
One big mistake a lot of new moms make is the coffee on an empty stomach in the morning routine. When you just have coffee on an empty stomach, your body releases lots of stress hormones. Basically, you spend the day riding high on stress hormones, which makes the fatigue and other common postpartum issues much worse.
Instead, have a big breakfast, even if you don't feel like it. You want to shoot for at least 30 grams of protein, this will give your body the jumpstart it needs to have a great day! Along with that, you should have some fruit. If you must have your coffee, just have it along with your breakfast, not by itself.
Here are some good examples:
Two eggs with pastured sausage and a bowl of strawberries
Two eggs with four ounces of grass-fed steak and a bowl of melon
Eight ounces of grass-fed cottage cheese with peaches
Smoothie with grass-fed native whey protein concentrate, whole milk, and fruit
Avocados are a great food to eat a lot. Avocados are rich in healthy fats, and vitamin E. Spread some avocado on sourdough toast and top with some scrambled eggs for a quick snack or lunch. Avocados are the perfect way to embrace your inner millennial.
It’s summertime, so a nice Caprese salad is always a great quick and easy option. Sliced garden tomatoes, with fresh basil and some fresh mozzarella, drizzled with some really good olive oil is a perfect lunch or afternoon snack.
They might seem simple but never underestimate these super easy snacks when you’re hungry and tired:
Banana or apple with macadamia nut butter
These are also great before bed to help you sleep. Oftentimes people wake up in the middle of the night because their blood sugar drops.
Grapes and grass-fed cheddar cheese
Grass-fed Greek yogurt with fresh berries
Turkey slices with apple
Grass-fed cottage cheese with peaches
Hardboiled egg with some fresh fruit
It is very important that you drink plenty of fluids. Without enough water, your body will not function properly. Here are some great fluid choices:
Water
If you find that you are having a lot of trouble remembering to drink enough water, this water bottle is the answer. It will remind you to drink.
Some people just do not like the taste of water or think it is too boring. Here are some great ways to flavor your water:
Cucumber slices
Slices of citrus fruits like lemons, limes, and oranges
Fruity teas like rooibos and hibiscus
Frozen fruits such as melons, pineapple, and strawberries
Fresh herbs like mint, ginger, lemongrass, and lavender
Soup
Milk
Sparkling mineral water
Herbal teas
Postpartum Self-care And Supplements
What you eat is definitely one part of the equation, but there will definitely be some parts of your body that require some extra TLC after giving birth. Here are some helpful tips for taking care of yourself.
Sitz bath herbs help to soothe those sore areas that get a rough treatment during the birthing experience.
They can be used in a bath, in a sitz bath, or placed into a squeeze bottle and applied.
Frozen Witch Hazel Pads
Use unscented, alcohol-free witch hazel to soak pads with. Then place the pads in the freezer.
Use them as needed for sore areas and for hemorrhoid-related issues.
The toning effect from the witch hazel, combined with the coolness of the pads, provides fast, needed relief.
This oil is incredible for use on areas that may be sore, red, hot, or irritated. It is incredibly gentle and quickly calms, soothes, and heals. A wonderful remedy wherever it may be needed. Also, great on stretch marks!
NXGEN Wholefoods Whole Blood Capsules
I know that does not sound delicious, but think of these as the ultimate postpartum multivitamin. They provide valuable nourishment that can be hard to get.
They will help you to get your energy back after giving birth.
Don’t forget your brain. You will feel many mixed emotions after giving birth and days ahead.
Our Postpartum Pack is a great way to support yourself after giving birth.
Here is a recipe for one of my favorite relaxing and nourishing beverages that we recommend new mothers drink when they are feeling stressed or overwhelmed:
1 Tablespoon of Uturunku Cacao
Two drops of high-quality cacao butter
One teaspoon of Women's Maca
1/2 teaspoon (a little more if you like it sweeter) of honey or maple syrup.
Pinch of cinnamon
Eight ounces of Grass-fed milk
Six Whole Blood capsules (open the capsules and stir them in).
Warm the milk in a pan with the maca, cacao butter, Uturunku, cinnamon, placenta, and honey.
Add to blender and blend on high for 20-30 seconds till frothy.
Top with cinnamon and cacao nibs
Relax and enjoy!
Many women suffer from postpartum depression after giving birth. There is nothing wrong with you if you suffer from this; it happens to a lot of women. Your brain is not broken…you are not broken. If you are suffering from this, please seek out a qualified therapist who can help you work through this. Your midwife or doctor may be able to suggest one for you. It is not something you need to go through alone.
Here are some helpful suggestions that we hope will help you if you are going through this:
This book is wonderful and can help you work through your feelings.
Make sure to eat throughout the day. Low blood sugar will make your energy dip and make it harder to mentally handle the experiences of the day.
Keep a journal of your thoughts and feelings.
Get as much rest and sleep as you can.
Accept help from others. Do not say no, and do not think of yourself as a burden. People want to help, or they would not be offering.
Connect with other new moms. Support groups can be very helpful.
Get outside, get some sunshine, and go for walks, especially at sunrise and sunset.
If you are on bed rest, sit by an open window in the sun.
Avoid being alone as much as possible. Visit with friends and family, even if you do not feel like it.
Openly share your feelings with your significant other. It is important to share your feelings, not keep them bottled up inside.
While it sometimes may not feel that way, things will get better, and you will get through this!
We hope that this article gave you some valuable information and helps make your postnatal experience a little easier. Don’t forget to check out the rest of our pregnancy center for more great information on everything from breastfeeding help to choosing a good prenatal vitamin!
Postpartum Support
We know this is a lot of information, so if you have questions, don’t know where to start, or need support, we are always available to help. Drop us an email anytime at info@rooted-nutrition.com, or book a free call, and we will be happy to help you on your health journey!