Nourish Your Postpartum Recovery

By Krista Walters - Dietetic Intern

Congrats, you did it! You grew, carried and birthed a beautiful baby (or babies) into the world and it is time to go home. It is definitely an adjustment figuring out this new phase of your life and you are probably wondering what you should be focusing on besides caring for your little one(s). A few important elements of postpartum recovery to hone in on are rest, hydration, and nourishment.

I’m Krista, dietetic intern here at Feed Your Zest. I am ten months postpartum with our first baby and it has been a whirlwind of emotions, new experiences, and obstacles that are nearly impossible to prepare for. I was diagnosed with gestational diabetes at 30 weeks and induced by 37 weeks. I have battled many of the common postpartum symptoms like mastitis, hemorrhoids, postpartum blues, mood swings and rage, mom guilt, and many of these things are completely out of my control. I was fortunate enough to take 12 weeks off for maternity leave to adjust to becoming a new mom, and essentially, a whole new person. The transition from pregnancy to postpartum is not easy. To get me to where I am now, I let myself recover, gave myself grace, and gradually added things that I love doing to feel like myself again. I can attest that when you are preparing for your little one to arrive, also prepare to take care of yourself, because you are important too!

Making time for rest, hydration, and eating a meal may sound simple, but in the thick of this new phase and all of the physical and emotional stresses that come along with it, it may be more difficult than you are prepared for. Never feel guilty for utilizing your partner, family, friends, or InstaCart! Whether it is running errands, delivering food or groceries, allowing you to take a shower, or even just to fill up your water bottle, don’t be afraid to ask for help. The first few weeks are prime time for bonding with your baby, and it is also important to prioritize recovering from delivery. 

Nourishing your body can look different to everyone. If you are one of those proactive mamas that prepared frozen meals in your nesting phase, you are already one step ahead! Striving for balanced meals will aid in the recovery process. If you haven’t yet prepped any meals but have some time before the baby arrives, I definitely encourage this. I know it helped me a lot to have those meals handy.

Whether you are breastfeeding or formula feeding, your health is important! Studies show that infant formula contains essential nutrients for your baby’s development like iron, omega-3 fatty acids, and vitamin D. Breast milk contains many of these nutrients, as well as live cells, antibodies, and growth factors optimal for brain development. However, some of the essential nutrients found in breastmilk are frequently depleted after delivery causing possible nutrient deficiencies. Most of the time, our bodies are still able to make perfectly nutritious breast milk, but deficiencies can affect YOUR health, and the likelihood that we provide all of the nutrients our babies need through breast milk is higher when we make the nourishment of our bodies during this recovery period a priority. 

So, how do these nutrients help you recover from delivery and what foods should you eat? Well, I’ll tell ya!

Iron

This mineral helps restore loss of blood from delivery, prevent anemia causing weakness or  fatigue, improve mood, and carry oxygen to your cells. 

To increase the absorption of iron, consider incorporating vitamin C into your day. This could look like a cup of orange juice, snacking on citrus fruits, sipping on a strawberry kiwi smoothie, roasting some broccoli or enjoying some bell peppers in a quesadilla. 

Iron rich foods include red meats, fish, poultry, fortified grains and cereals, spinach, and lentils. Maybe even utilize a cast iron skillet! Talk to your dietitian about iron supplements if you are deficient.

Omega 3s

These fatty acids help balance hormones, regulate mood, reduce inflammation, and aid cell function in organs; most importantly for the brain and eyes. Because it passes through breast milk to your baby, it is essential for breastfeeding mamas and infant development.

Omega 3s can be found in fatty fish, eggs, nuts and seeds, plant oils, fortified foods like yogurt, milk and soy beverages. If you don’t consume seafood, an omega-3 supplement may be necessary to help you get enough EPA and DHA for breastfeeding; talk to your dietitian about brands and dosing if this is your situation.

Vitamin D

This vitamin helps decrease postpartum depression and anxiety, protect against muscular weakness caused by muscle damage, aid in a healthy immune system and accelerate wound healing.

Foods high in vitamin D include fish, eggs, white mushrooms, fortified milks and cereals, and soy milk.

Breastfeeding parents should increase intake of vitamin D, but also supplement vitamin D drops in breast milk for bone development and growth of your baby. The American Academy of Pediatrics recommends 400 IU per day to achieve the recommended daily amount of vitamin D for infants. Look for NSF or USP certified products or make sure these are third party tested. Some evidence also shows that maternal vitamin D supplementation can provide adequate vitamin D to your baby, but always clear this with your dietitian and medical provider. You may need more vitamin D than is provided in your prenatal vitamin if you choose this route.

Protein

This macronutrient helps repair tissues damaged from labor, aid in building muscle mass, and increase energy and satisfy your appetite.

It is found in seafood, meat, poultry, eggs, beans, peas, lentils, nuts, seeds, and soy products. Quick and easy forms of protein may look like protein shakes or bars!

While many of these nutrients can be incorporated through your diet, they can also be supplemented and it is a great idea to continue your prenatals or start some postnatal vitamins. This can lower the risk of deficiencies and fill in the gaps that might be missing from your diet. It can benefit the healing process from birth and continue to nourish baby through breast feeding. Chat with your dietitian if you have questions about prenatal and postnatal supplements. 

No matter where you are in your postpartum journey, every step towards recovery is unique to each individual person.

Whether you’ve had an easy birth or a traumatic one, had a vaginal birth or a c-section, experienced complications post delivery or went home the same day, or you are breastfeeding or formula feeding, not one experience is the same. Give yourself grace, don’t be afraid to ask for help, and make yourself a priority.

If you don’t know where to start, the specialized postpartum dietitians here at Feed Your Zest can help support your recovery and provide personalized guidance with 1:1 counseling. Click here to get started with nutrition coaching today!