Postnatal Nutrition for Recovery Beyond Body Size

The changes our bodies go through during pregnancy are nothing short of incredible. We often feel better motivated to take care of ourselves during pregnancy to support the little being we are growing within us. Our pregnant bodies are treated with such compassion and care. But what about the postnatal bodies? Often shamed, hidden, bullied despite their wounds and tenderness having just worked so hard for us. Attention is kept on the importance of our bodies for their ability to feed our babies, whilst frog-marching our tired bellies back to the grind of shrinking down, lest anyone suspects it made more space for our young. This harsh treatment of the bodies we treated so kindly just days or weeks earlier reflects the unrealistic expectations that have been placed on our bodies over time with little regard for the powerful transition of pregnancy, birth and postpartum. And power requires fuel…

I remind people every day that food is FUEL. I hear the same stories day in and day out in my perinatal mental health role. Coffee for breakfast, no time for lunch, probably an evening meal if there is support or energy followed by eating feelings at the end of an exhausting day. My next question relates to energy levels, because when we are battling through sleep deprivation, bleeding, mountains of nappies and milk supply, tiredness is just expected, right? With the added thoughts of ‘well you lose weight when you’re breastfeeding’, things are starting to add up in some unhealthy ways.

Postnatal nutrition for recovery exists far beyond body size. The postpartum body is recovering, healing and working hard. There are wounds to heal inside and out, milk to make, hormones to shift and fluids to balance. We are bleeding and swollen. And beyond that initial period, we are carrying, rocking, walking, maybe still feeding. All whilst sleep deprived and meeting a whole other persons needs as well as our own (at a minimum!). Despite the common party line, postpartum lasts beyond 6 weeks. Hands up who’s GP asked about nutrition at the postnatal check?

Sticky Peanut and Lime Stir Fry

Pregnancy requires us to make some adjustments to dietary intake which most of us gladly follow. Avoid this, increase that, remember you’re not eating for two, take this supplement… check check check. But postpartum advice kind of falls by the way side and you’re left a bit in the dark. Most people will only ask questions if they are breastfeeding and even then it’s ‘what should I avoid?’ Postpartum is a time of increase nutrient demand, not a time for heavy restriction. Let’s think about what we can consider, add and enjoy:

-          Regular meals and snacks – you are healing, maybe making milk and sleep is scarce. Eating regularly keeps your tank topped up, your blood sugar stable, your brain fed and your emotions a little more manageable. A win for all.

-          Introduce warmth – broths, soups and spices for gentleness on the digestive system and to bring comfort

-          Consider your nutrient profiles - Include some proteins (for tissue healing and rebuilding), fibre (for digestion) and starchy carbs (for energy). Include wholegrains, whole foods and oily fish. Omega-3’s (found in oily fish, flaxseeds and walnuts) have shown promise in reducing the risk of postpartum depression. Iron (red meats, leafy green vegetables and dried fruits) will also be important in your early recovery.

-          Hydration – your brain needs water, your blood needs water, your tissues, milk, hair, skin, nails. Go drink some water! Add hydrating foods too such as fruits and vegetables.

Chicken Thighs with Red Onion, Apple and Hazelnuts

Practical tips:

-          Ask people to bring a meal or snack when they come to visit. Better yet, ask them to gift a meal to you in pregnancy to put in your freezer (it could just be an extra portion of what they have made for their own meal). Being able to heat and eat can help cut the stress from meal preparation when you don’t have capacity.  

-          Fill your fridge and cupboards with foods you can eat with one hand. Nuts, fruits, pre-cooked meats, wholefood bars, overnight oats are all nutritional options.

-          Get support. Ask them to check in with you about when you last ate (if they don’t do that already) and bring you food or make your meals while you feed. They could fill your water bottle before they leave for work. Keep stock of the fridge or make your lunch when they make their own for work to leave in the fridge for you. You could hire a postnatal doula to support your nutrition or set timers to remind you to eat. For Postnatal Support in Chester and Wirral, you can contact me or find out more here

Consistency is important rather than perfection. Eating regularly is often the first step to feeling things are more manageable, whatever that means. Individual needs are also important and adapting the above advice for your circumstances. Think about what you could add to YOUR diet to support YOUR recovery. Getting our nutrients from food is optimal but supplementation can be discussed with your GP or midwife.

Nutrition is also only one factor in recovery and this list is not exhaustive of how beneficial optimal nutrition can be in early parenthood, but these are the common discussion I have as a perinatal physical health and wellbeing practitioner and doula. We also need to factor in rest, warmth, gentle movement and stretching, physical and emotional support and reducing cognitive load. Our environment also promotes healing and wellbeing.

Physical health is important for promoting mood and emotional resilience. Exhaustion and energy depletion can lead to low mood, poor memory and concentration, irritability, overwhelm and anxiety. Having practical support IS emotional support and can make way for better functioning, bonding and adaptation to your new role, particularly when this care is consistent... no matter how small. Preparing or asking for support postnatally is a strength and important to consider for your overall wellbeing. You deserve support. It is foundational for our families wellbeing too.