Nourishing Your Body Postpartum- - What Should I Eat?

If you are anything like me during your postpartum phase, you probably were just focused on eating in general. Not only are you recovering from childbirth, but you're also adjusting to the demands of caring for your newborn. The lack of sleep, recovery pain, and lack of nurtrition can also play a huge role on how you feel emotionally. Here are some things I've learned from my postpartum journey and beyond:

Hydration:

First and foremost, staying well-hydrated is essential for all moms in their recovery. Just think about a marathon runner... they have to hydrate well after a race. YOU DO TOO! Keep a water bottle handy to remind yourself to sip regularly. Think about drinking coconut water or other electroylte drinks. Drinking herbal teas, even if they seep overnight and your drink them lukewarm, are a great way to restore minerals in your body. Some great herbal teas to drink during this time are Rasberry Leaf, Stinging Nettle, and Oat Straw.

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Think Warm:

During the postpartum phase, your body is trying to go back to homeostasis while taking care of a newborn. Your body is paying attention to lots of other things other than digestion. That is why it is important to eat foods that are warm and cooked. It helps you actually digest the nutrients you are eating. For example, think cooked veggies or oatmeal bakes. Stay away from salads and smoothies because your gut cannot absorb all those nutrients because it is harder to digest. This is especially important for the first 6 weeks.

Help with Inflammation:

During the first 6 weeks, try to avoid eating dairy or gluten. This can help relieve more inflammation you are probably experiencing. Imflammation is also related to depression and anxiety so straying away from these food groups, at first, can help your body heal. After 6 weeks, you can start to slowly introduce dairy and gluten back into your diet and seeing how you react to them.

Nutrient-Dense Foods:

Focus on consuming nutrient-dense foods that provide essential vitamins and minerals to support your recovery and overall health. Here are some key nutrients to include in your postpartum diet:

Protein: Incorporate lean sources of protein such as chicken, fish, eggs, and legumes.

Healthy Fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. Omega-3 fatty acids found in fish are particularly beneficial for brain health and may help alleviate postpartum mood disorders. Roast your nuts or fry your avocado to help with digestion.

Complex Carbohydrates: Opt for complex carbohydrates like whole grains, fruits, vegetables, and legumes, which provide sustained energy and essential nutrients like fiber, vitamins, and minerals. Again, think cooked veggies and warmed fruits. Quinoa is a great whole grain source.

Iron-Rich Foods: Iron is important for replenishing blood lost during childbirth and preventing postpartum fatigue. Incorporate iron-rich foods such as lean meats, leafy greens (cooked), fortified cereals, beans, and lentils into your meals. Beef liver tablets could be a great supplement to take during this time.

Vitamin D: Sunlight exposure and fortified foods are important sources of vitamin D, which is crucial for bone health and immune function. Consider taking a vitamin D supplement, especially if you have limited sun exposure.

Magnesium: Consider taking an epsom salt bath whenever you are cleared to do so. This is a great way to absorb magnesium. Ask your doctor about taking a magnesium supplement because it could help with mood disorders.

Other Tips: Meal prep before you have baby and cook in bulk. Have a friend that can advocate your meal train so that the first month you aren't worried about cooking. Even if you are not breastfeeding, continue to take your prenatal or postpartum vitamin to replenish your body. SLEEP! I know it's so hard, but during this time really lean into your spouse and family to help around the house so you can recover properly. Sleep and nutrition are tremendously important for healing.

Self-Care and Support:

In addition to nourishing your body with wholesome foods, remember to prioritize self-care and seek support from loved ones or healthcare professionals if needed. The postpartum period can be challenging, but taking care of yourself both physically and emotionally will ultimately benefit you and your little one.

As you navigate this incredible journey of motherhood, remember that your health and well-being are paramount. By fueling your body with nutritious foods, staying hydrated, and practicing self-care, you're laying the foundation for a strong and vibrant postpartum recovery. Here's to embracing this precious time and nourishing both yourself and your new bundle of joy. You've got this, mama!