Advice & Tips.
There are various things you can do at each stage of your postpartum journey to aid recovery. Outlined below is a quick guide to your first few weeks.
Week 1
In the first week of postpartum, it's key to keep meals simple, warm and nutrient dense. ​Our bodies are going through a huge shift in hormones and our digestive system is working at a much slower pace.​ Hydration is key.
Ayurvedic and Chinese medicine methodology suggests to keep liquids warm or at room temperature as it's easier on your slower digestive system.
Key Nutrients:
Vitamin C / Iron / Calcium.
Weeks 2-3
In the second and third weeks of postpartum, we are still in active recovery. If you're breastfeeding, your milk will have most likely have come in by now. Continue to ensure you are hydrating enough – aiming for at least two litres a day.​
You may feel like you have more energy now, but your body is still recovering, so try not to overdo it (your body will thank you later!).​
Sleep deprivation may start to really kick in this week so it's important to focus on counterbalancing this where you can​. Sticking to simple, soft and warming food is still key, but you can start to build in more substantial meals. This will be required especially if you are breastfeeding. ​
Key Nutrients:
Choline, Magnesium, Vitamin A / B12.
Weeks 4-6
In the 4th / 5th / 6th weeks of postpartum, we are now potentially finding some form of rhythm, albeit one that changes often. Appetite will have continued to grow and food choices can be more substantial, but still try to opt for warm, nourishing foods where possible.
​Remember, nourishing yourself is the ultimate self-care and you and your baby will reap the rewards long term.​​
If breastfeeding, you may well be getting into a routine by now, so considering foods and hydration that aid this further will really help. Recommended foods include: bananas / bone broths / red peppers / cashews / ghee / ginger / livers / oats / paprika / white rice / sweet potato .
Key Nutrients:
Iodine / Omega 3s / Vitamin D / Zinc.
