Postpartum Nutrition and Herbal Tinctures for Your Healing: Because It Matters
- Yazmin Gutierrez
- Oct 30, 2024
- 4 min read
Updated: Jan 17
The postpartum period is a transformative time for new mothers, marked by physical recovery and emotional shifts. As a pregnancy and postpartum corrective exercise therapist, I often emphasize the importance of nutrition and holistic remedies in supporting recovery and enhancing mood.
The Importance of Postpartum Nutrition
Nutrition plays a critical role in postpartum recovery. After childbirth, your body requires essential nutrients to heal, produce breast milk, and restore energy levels. Here are some key dietary components to consider:
Protein-Rich Foods: Protein is vital for tissue repair and hormone regulation. Incorporate lean meats, fish, eggs, and legumes to support healing.
Healthy Fats: Essential fatty acids, particularly omega-3s, are crucial for brain health and mood stabilization. Foods like fatty fish, walnuts, chia seeds, and avocados can help.
Iron and Calcium: Many women experience iron deficiency postpartum. Focus on leafy greens, lentils, and fortified cereals for iron, while leafy greens provide calcium, which is essential for bone health, especially if breastfeeding.
Fruits and Vegetables: These provide vitamins, minerals, and antioxidants that support overall health and immunity. Aim for a variety of colors to maximize nutrient intake. During the first 6 weeks of postpartum eat all fruits and veggies warm. It helps your digestion and absorption.
Hydration: Staying hydrated is especially important for breastfeeding mothers. Aim for plenty of water, electrolytes, herbal teas, and bone broths to maintain hydration levels.
The Role of Herbal Tinctures
Herbal tinctures can be a valuable addition to your postpartum wellness routine. They are concentrated extracts of herbs that can support healing and mood stabilization. Here are some tinctures that may be particularly beneficial:
Red Clover: Rich in phytoestrogens, red clover can help balance hormones and support the body during the postpartum transition. It's often used to alleviate hot flashes and mood swings.
Ashwagandha: Known for its adaptogenic properties, ashwagandha can help manage stress and anxiety. This herb supports adrenal health, which is crucial for maintaining energy levels and mood.
Chamomile: Known for its calming properties, chamomile can help reduce anxiety and promote better sleep. This is particularly important for new mothers who may struggle with sleep deprivation.
Nettle Leaf: Nettle is rich in iron, making it beneficial for postpartum recovery. It can also help support lactation and boost energy levels.
Red Rasberry Leaf: Red raspberry leaf is known for its ability to tone the uterus. After childbirth, a well-toned uterus can help it return to its pre-pregnancy size more effectively. This can potentially reduce postpartum bleeding and discomfort as the uterus contracts. Red raspberry leaf may help balance hormones during the postpartum transition. Hormonal fluctuations can contribute to mood swings and emotional challenges; this herb can provide gentle support in regulating these changes.
Oat Straw: It has B vitamins which is inmportant for energy productions. It is also rich in calcium and magnesium, which are minerals support muscle function, nerve health, and help prevent cramping.Oat straw is known for its calming properties, making it beneficial for managing stress and anxiety, which are common in the postpartum period. It can help soothe the nervous system, promoting relaxation and emotional balance.
Postpartum Products and Links:
Here are some products that I recommend you talk to your doctor about before you have your child so that you can have them on hand during your postpartum journey. All of these products are helping you replenish your vitamins and minerals that were depleted in pregnancy and birth and help with mood changes due to nutrient defencies and hormones. Click link below for product hyperlinks and coupons.
Always contact your doctor before starting any supplement. This would be the ideal supplements that I would recommend. I 100% recommend you trying to get all your nutrients from food first, but these products can help you get them too!
Dr. Green's Prenatal & Postnatal Daily Nutrients: This is an incredible all around vitamin.
Dr. Green's Omega 3s: Adding DHA is very important for you and baby. This can tremendously help with mood.
Pure Supplements Multi-Organ: I would start this maybe 6 weeks postpartum because this is around the time your body can start digesting these complex proteins. This is important for replenishing B vitamins and iron.
Pink Stork Postpartum Recovery Herbal Tea: This tea is amazing to replenish all of the micronutrients you need! I'd just sip this throughout the first months of postpartum!
Pink Stork Mood Support Supplement: If you typically struggle with PPMDs, I'd recommmend this supplement to help replenish your vitamins and minerals while providing some extra herbal relief.
Eathley Postpartum Balance: This is important to implement for overall hormonal balance.
Mary Ruth's Postpartum Probiotics: After childbirth, the body undergoes significant changes, and gut flora may be disrupted. Probiotics help restore a healthy balance of gut bacteria.Many women experience digestive issues after giving birth, such as bloating or constipation. Probiotics can aid digestion and improve gut function. Some studies suggest that gut health is linked to mental health. Probiotics may help improve mood and reduce the risk of postpartum depression. Probiotics can help improve the absorption of nutrients, which is crucial for recovery and energy levels during the postpartum period.
LMNT Electrolytes: These are super important for energy and mood.
If I could only buy a couple things, it would be Earthley Postpartum Balance and taking Dr. Green's Prenatal and Postpartum Vitamin!
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