Can nutrition and lifestyle make such a difference postpartum?
Planning for a baby is such an important and exciting step in life. Some of you might have had to prepare more than others to become a parent either naturally or through an assisted reproductive journey. You might have improved your overall nutrition, lifestyle and might have had to take all those supplements to be in the best health possible to become and stay pregnant. Then you get pregnant and focus on ensuring you do everything right for growing a perfect and healthy little human for 9 months. But once the baby comes, you somehow forget you are a person and need support as you focus all your attention and energy on the baby. Running on an empty tank is not healthy…..
You read all the pregnancy and baby books you could get your hands on, bought all the baby equipment available and mentally prepared yourself for on how baby will sleep BUT did you plan your postpartum recovery and what that should entail? If you knew that Pregnancy, Postpartum and Breastfeeding are the most nutritionally expensive times in a woman’s life, wouldn’t you like to approach the postnatal recovery differently? Being depleted after birth is common but it is not normal and there is plenty you can do to support your body physically and emotionally as you recover from pregnancy and childbirth. You don’t have to feel drained and it is so important to replenish, rebuild and recover. There is a lot you can do from a nutrition and lifestyle stand point to change how you are feeling. This is not a luxury to look after yourself at this pivotal time of your life.
Nutrition and lifestyles can support healing tissues from vaginal birth or C-section, ensuring optimal energy level throughout the day, production of breastmilk if this is what you decide to do, boosting mood and regulating sluggish digestion. All these are critical to feel like yourself again. Your overall health is important and you should prioritise your needs so that you can look after your bundle of joy and other people in your life and be present for them the way they deserve. Like everything when it comes to health, each journey is unique and a personalised approach is always best but here are 8 nutrition and lifestyle tips that are easy to implement:
Focus on consuming a variety of nutrient-dense foods to support your recovery and provide energy: including fruits, vegetables, whole grains, lean proteins, and healthy fats with each meal. This will provide vitamin, mineral, fiber and antioxidant to build up your nutrient status back up. It is also important to keep taking your preconception and pregnancy supplements to give you that extra blanket and speed up building your store back up.
Stay hydrated: Drink plenty of water throughout the day, especially if you're breastfeeding. Adequate hydration is important for milk production and overall health. If you don’t breastfeed, this will support your energy level and bowel movements. There is no unique number but aim to have light yellow urine every time you go to the toilets to avoid dehydration. This can be a good reminder if you need to drink more. Ideally try to drink most of your liquid in the first part of the day so that water intake too late in the day doesn’t disturb your sleep further.
This one is for the breastfeeding mamas: Include breastfeeding-friendly foods. Certain foods like oatmeal, fenugreek, fennel, and leafy greens can help support milk supply. If you experience any issues with the process, always Consult with a lactation specialist or your healthcare provider for personalised advice.
Don't skip meals: This part is so easy to get into when we are busy with a newborn and it is easy to just grab something quick and with no nutritional value to help us recover and rebuild. Try to eat regular meals and snacks to maintain your energy levels. Get your partner to prepare healthy snacks and lunch in advance to have on hand when you become “hangry”. We need to make sure that your blood sugar is balanced and avoid glucose spike. It is a good idea to rely on our friends and family to cook some nutrient dense meals/snacks where possible or if you have time before having the baby it is always good to have some meals in the freezer for the early days when you are back home.
Prioritize protein and healthy fats: Protein is important for tissue repair and recovery. It is also important for blood sugar balance and keeping us fuller longer which is a great advantage when we do not have a lot of time to spend feeding ourselves. Include sources like lean meats, poultry, fish, eggs, dairy products, legumes, and nuts in your diet. Healthy fats like oily fish high in Omega 3 but low in mercury (S.M.A.S.H fish– sardines, mackerels, anchovies, salmon and herrings) avocados, nuts, seeds, and olive oil provide essential nutrients and can help with hormone production and brain health. It is important we regain our menstrual cycle back as soon as it is possible not only for fertility but for overall health.
Choosing intuitive eating and movement over restriction: While it's natural to want to lose pregnancy weight, it's important to approach weight loss gradually and in a healthy manner. Focus on nourishing your body rather than restricting calories. Ensuring you honour your hunger cues with nutrient dense foods is important for optimal postpartum recovery. Gradual re-introduction of physical activity can also aid in postpartum recovery. Walking, gentle stretching, and postnatal exercises can be beneficial but always consult with your healthcare provider for guidance on when it is ok to resume exercises. It is not a race to go back to exercises, listen to your body it knows best what you need.
Rest and sleep: Adequate rest and sleep are crucial for your recovery. Whenever possible, take short naps during the day and try to get quality sleep at night focusing on a sleep routine in the first part of the night when you have a bit more control. Yoga Nidra (“yogi sleep”) can be a beneficial practice for postpartum sleep deprivation. It is a way to promote restful sleep which is essential for your well-being and recovery. While Yoga Nidra cannot replace the need for sleep but it can help new mothers relax, rejuvenate, and manage stress during periods of limited sleep.
Seek emotional support: The postpartum period can be emotionally challenging. Matrescence or "maternal equivalent of adolescence" signifies the process of becoming a mother and undergoing the transformation that accompanies it. We may experience a range of emotions, including joy, love, overwhelm, confusion, and even grief for the life we had before becoming a mother. They may also grapple with changes in their body image, self-identity, and relationships with their partners, friends, and family members. Matrescence involves learning to balance the demands of motherhood with one's own needs and desires. Please reach out to your partner, family, and friends for support. Consider joining a support group or talking to a therapist if you're experiencing postpartum mood changes.
Postpartum is complex and understanding how it might impact you can help putting together a postpartum recovery plan. This new chapter will be challenging and amazing at the same time and by looking after yourself you will be a happier mum, wife, friend. What if the saying “happy mammy, happy baby” is true after all…….
Thank you to our guest blogger:
Celine Nelli, Postpartum & Fertility Nutritionist
"Postpartum nourishment is an act of love" Email: hello@celinenellinutrition.com
Celine is a Holistic Women’s Health practitioner and registered Nutritional Therapist specialising in Fertility and Postpartum.
She works with women and supports them in their postpartum journey to regain vitality and transform their life by going from auto-pilot to having full control over their overall health and future fertility.
She loves helping women in their postnatal recovery so that they can thrive as a new mum but more importantly as a woman.
She knows first-hand how easy it is to feel lost, disconnected, scared, overwhelmed and feeling like you will never be up for the job.
That’s why she has made it her mission to put postpartum recovery back on the map with her personalised and bespoke nutrition and lifestyle plans. Her hope is that new Mums will make their self-care a priority, get to the root cause of any underlying health issues and embark on the path to a fulfilling matrescence and another pregnancy if they so desire.