After giving birth, your body goes through a period of recovery and adjustment. During this time caring for your baby is your priority, which makes it difficult to also care for your own health. But finding ways to support your own well being is important so that you can be the best version of yourself for you and your baby.
Proper nutrition is an important component of postpartum recovery—both physically and mentally. The right foods can help boost your energy levels, support healing, and even improve your mood. Let’s talk about the vital role that nutrition plays during the postpartum period and how you can optimize your diet for recovery.
1. Supporting Physical Healing
Whether you have had a vaginal delivery or C-section, childbirth can take a physical toll on your body. To heal properly, your body needs certain nutrients that aid in tissue repair and recovery.
The following are important for supporting your physical recovery:
- Protein: Protein is the building block of tissues, and it’s critical for repairing muscles and tissues that may have been strained during labor and delivery. Consuming lean sources of protein, such as chicken, fish, eggs, and plant-based options like lentils and tofu can be beneficial.
- Vitamins and Minerals: Nutrients like vitamin C and zinc play an important role in wound healing. Foods like citrus fruits (think oranges), berries, spinach, and nuts provide these essential nutrients. Iron is also important for replenishing blood loss after delivery. Remember to include iron-rich foods like leafy greens, red meat, and legumes.
The focus should be on nutrient-dense, whole foods that give your body what it needs to repair and restore itself. You can usually find these foods around the perimeter of the grocery store.
2. Replenishing Energy Stores
Caring for a newborn can be exhausting. The disrupted sleep and around-the-clock care can leave you feeling depleted both mentally and physically. Proper nutrition helps replenish your body’s energy reserves, making it easier to cope with the demands of motherhood.
The following are important for supporting your energy levels:
- Carbohydrates: Healthy carbohydrates are a key source of energy. Choose complex carbs such as whole grains, brown rice, oats, and quinoa. These provide long-lasting energy that can help combat fatigue throughout the day.
- Healthy Fats: Contrary to what many of us were told growing up, fats are another important energy source. Healthy fats—such as those found in avocados, nuts, seeds, and fatty fish like salmon—can keep you feeling fuller for longer, while also supporting brain health.
And don’t forget the role of hydration in maintaining your energy levels. Drink plenty of water throughout the day. You can also consider hydrating options like coconut water, herbal teas, and broths to stay refreshed.
By maintaining a balanced diet rich in energy-boosting foods and staying well hydrated, you can help reduce the sense of exhaustion that many new moms feel in the weeks and months after giving birth.
3. Supporting Mental Health
Your mental health is just as important as your physical health during the postpartum period. Nutrition plays a significant role in balancing your mood and emotional well-being.
The following nutrients can help support your mental health:
- Omega-3 Fatty Acids: Omega-3s, particularly those found in fatty fish, have been shown to support brain function and mood regulation. Some studies suggest that omega-3s can help reduce the risk of postpartum depression. If you're not a fan of fish, flaxseeds, chia seeds, and walnuts are all plant-based sources of omega-3s.
- B Vitamins: B vitamins, especially B6 and folate, are crucial for brain health and the production of neurotransmitters that affect mood, such as serotonin. Foods like leafy greens, eggs, and fortified cereals are good sources of B vitamins.
- Magnesium: Magnesium is known for its calming properties, and it may help ease feelings of stress and anxiety. Dark leafy greens, nuts, seeds, and whole grains are good sources of magnesium. You can also relax in an Epsom salt bath.
Incorporating these nutrients into your diet can help you feel better both physically and mentally.
4. Aiding Lactation
For breastfeeding mothers, nutrition becomes even more important. Your body may require up to 500 more calories each day and specific nutrients to produce breast milk that is rich in essential vitamins and minerals for the baby.
The following nutrients are especially important for breastfeeding mothers:
- Calcium and Vitamin D: These nutrients are crucial for both your health and the development of your baby’s bones. Dairy products, fortified plant-based milks (e.g. almond, oat), and leafy greens are good sources of calcium. Exposure to sunlight and foods like fortified cereals and fatty fish can also provide vitamin D.
- Iron: Iron helps prevent fatigue and is especially important for women who experienced significant blood loss during delivery. Iron-rich foods include lean meats, beans, lentils, and spinach.
- Hydration: Breastfeeding can make you feel extra thirsty, so be sure to stay hydrated by drinking water regularly. You may need up to 16 cups of water per day when you're breastfeeding. Herbal teas or milk can also help meet your hydration needs.
A well-balanced diet not only supports your recovery but also ensures that your baby receives the nutrition they need.
5. Managing Weight and Body Image
It’s natural for new moms to think about losing the weight that they gained during pregnancy, but it’s important to not rush the process. Your body is still recovering, and focusing on balanced nutrition is more effective than restrictive dieting.
Try to aim for:
- Balanced Meals: Aiming for a balance of lean protein, complex carbohydrates, and healthy fats will help support gradual, healthy weight loss over time. Instead of processed foods and foods that are high in sugar, aim for fruits and vegetables. Avoid overly restrictive diets, which can deprive your body of the nutrients it needs to heal.
- Patience and Self-Compassion: It’s important to practice self-compassion during this period. Your body has just performed a miracle, and it’s normal for it to look and feel different after childbirth. Focus on nourishing your body rather than forcing it to "bounce back."
It’s important to remember that your body will naturally return to its optimal state in time, especially when you prioritize proper nutrition and gentle physical activity.
6. Planning and Meal Preparation
As a new mom, it can be hard to find the time and energy to cook, but with a little planning, you can still maintain a healthy diet.
Here are some tips to make meal planning easier from real moms:
- Meal Prep: Preparing meals in advance can be a lifesaver. Consider cooking large batches of food and freezing portions for later. Simple meals like soups, stews, and casseroles can be nutritious and easy to reheat.
- Slow Cooker: A slow cooker allows you to throw a bunch of ingredients in a pot and have dinner ready in just a few hours. It frees up your time to focus on other things and drastically reduces the time spent on meal preparation.
- Quick, Nutritious Snacks: Keep easy snacks on hand for when you don’t have time to sit down for a full meal. Fruits, nuts, granola bars, yogurt, and whole-grain crackers are great options that can provide sustained energy.
- Enlist Help: If possible, ask a partner, family member, or friend to help with meal preparation, especially during the first few weeks of your baby's life. Having someone to assist with grocery shopping or cooking, or using a meal or grocery delivery service, can help tremendously.
By taking small steps to plan ahead, you can set yourself up for success in nourishing your body during the postpartum period.
Nutrition is one component of a healthy postpartum recovery plan. If you are experiencing emotional distress, Phoenix Health is here to provide mental health support. Contact us today to learn more about our services and how we can help.