Postpartum isn’t just six weeks. It’s the 4th trimester, and how well you’re supported during this time can make a world of difference to your experience!
Have you ever had a friend who has struggled with post partum anxiety or depression? Perhaps it was yourself, or your mum?
A few key naturopathic principles can change your experience of late pregnancy and the postpartum period. Here’s where to start.
Bounce forward, not back!
Most postpartum advice focuses on “bouncing back.” But your body just built a placenta, grew a human, and lost significant blood, nutrients and hormonal stability. And that’s before we even mention the massive change to your life and lifestyle.
Recovery, bouncing forward rather than back, can help massively with outcomes and your postpartum experience and how you feel with your new baby
Not to mention being KIND to yourself during this period - you are INCREDIBLE!
What’s happening in your body
In the days and weeks after birth, your body is doing a huge amount of work at once:
Nutrient stores are depleted. Iron, zinc, B12, omega-3s and choline are all drawn down by pregnancy and birth.
Hormones are in freefall. Oestrogen and progesterone drop rapidly within days.
Your systems are recalibrating. Your gut, brain, immune system and nervous system are all adjusting.
Tissue is repairing. Whether you had a vaginal birth or a C-section, healing requires protein, collagen-building nutrients and specific vitamins.
Milk production begins. It brings a whole new set of hormones with it.
What your body actually needs
1. Protein
Aim for 90-100g per day. Protein rebuilds tissue, stabilises blood sugar (which helps stabilise mood), keeps you satisfied for longer, and supports milk supply if you’re breastfeeding.
Think eggs, bone broth, slow-cooked meats, legumes and fish.
2. Warming, mineral-rich foods
Many traditional postpartum practices, including Chinese, Ayurvedic and Latin American traditions, centre on warm, cooked, easily digestible meals. Think broths, stews, porridges, slow-cooked meals and soups.
This isn’t superstition. These foods support a depleted digestive system and replenish minerals lost through blood loss. They’re also already broken down for you, so your body needs less energy for digestion.
3. Specific nutrients
Iron: replaces blood loss and helps prevent postpartum fatigue
Choline + DHA: brain repair for you, and brain development for baby if you’re breastfeeding
Zinc + Vitamin C: tissue repair and wound healing, plus immune support
Magnesium: nervous system support, sleep and mood, and helps reduce feelings of overwhelm
Individual needs vary, so it’s always worth getting your bloods done and booking naturopath appointments before and after birth for the best support.
I will often also utilise gorgeous herbs for additional support here and for anxiety/ mood/ sleep support which are all prescribed on an individual basis
4. Rest as medicine
“Sleep when the baby sleeps” isn’t just a saying. Under-recovery in the first weeks is linked to higher rates of postpartum depletion and delayed hormone rebalancing.
Support, not hustle, is the intervention. Asking for help and setting boundaries is essential (hello people pleasers!)
Support yourself before birth
Postpartum depletion isn’t inevitable. Supporting yourself through preconception and pregnancy can go a long way in changing your experience afterwards.
The more prepared your body is going in, and the more nourished it is coming out, the smoother your recovery can be. Not always, but it definitely helps.
Want personalised support?
Whether you’re preparing for pregnancy, currently pregnant, or already in the thick of the 4th trimester, I’d love to support you!
You’ve got this mumma!
Amy Parin, BHSc Naturopathy
Amy Jade Wellness