Nourishing A New Season: A Dietitian's Top Tips for Surviving Postpartum
Congratulations, new Mama! Welcoming a sweet little bundle of joy into your life is a mind-blowing life event. With the whirlwind of motherhood now taking up every spare brain cell, it can be easy to lose sight of taking care of yourself as you care for your lovely little babe. But the postpartum season is a vital period to think about nourishing your mind and body well. Self care, including nutrition, plays a key role in recovery from childbirth, breastfeeding and even reducing the risk of postnatal depression. So let’s dive into seven essential tips for navigating this wild and wonderful season of motherhood.
Hydrate, hydrate, hydrate
Hydration is essential for overall health, but especially during postpartum as it supports breastfeeding, helps prevent constipation and aids in tissue repair. It can also assist in alleviating several common complaints in early motherhood, including headaches, muscle cramps and swelling. Aim to include 2L per day, or 3L if you are breastfeeding. Make water your drink of choice, but remember that other fluids, such as tea/herbal tea, milk drinks, sparkling water, flavoured mineral water and kombucha can also be a great way to meet hydration targets.
Get enough protein
Protein is an abundant nutrient in our food supply, found in meat, fish, chicken, eggs, tofu, legumes, nuts/seeds, dairy and wholegrains. While best known for assisting in muscle growth and repair, protein is actually the building block required for growth and repair of all of our skin, muscles, bones and organs. Which is why protein is so important for wound recovery in the days and weeks following birth. Try to incorporate protein regularly throughout the day by making simple swaps, such as swapping white bread to soy & linseed bread, adding tinned tuna to a simple salad sandwich, choosing eggs on toast instead of plain spreads, or snacking on your favourite nuts instead of biscuits.
Eat more plants
Plant foods are nutrient dense, high in vitamins, minerals, antioxidants and other nutrients that are essential for energy production, healing, gut health, reducing inflammation and even reducing the risk of postnatal depression. Long story short, we NEED them in our diet. But sadly the research shows that plant foods such as vegetables, fruit, nuts, seeds, legumes and wholegrains tend to be consumed less in the postpartum period compared to during pregnancy. Aim to make plant foods easy to include, by going for convenience options - premade salad bags, frozen veggies, ‘one handed’ fruit (e.g. apples, berries or other fruits that require minimal chopping or peeling) are all great ways to up your plant intake. Also try to choose whole grain breads where possible, and ‘value add’ your regular meals and snacks by topping cereal with nuts/seeds, throwing greens or chia seeds into smoothies or adding a small tin of chickpeas to elevate a basic salad.
Aim for iron foods
During the third trimester of pregnancy, bub basically becomes an iron thief! They are busy building up their reserves to last them until about six months of age when they themselves will start to eat solids, which commonly leaves mum with low stores. One of the main signs of low iron is fatigue, but it can also cause breathlessness, headaches and may affect hair and skin health. Iron is found in a range of foods such as red meat, chicken, eggs, tofu and soy products, legumes, nuts, seeds, salmon, iron fortified cereals (such as Weetbix) and wholegrains. Animal based sources of iron are absorbed a little more easily by the body, so those who are relying on only plant sources (such as vegetarian or vegan mamas) will need to prioritise these foods even more. Consuming iron alongside a vitamin C rich food enhances the iron absorption - so aim to add vitamin C sources such as citrus, strawberries, tomatoes, capsicum or kiwifruit to meals and snacks where iron foods are included.
Choose omega three fats
Omega three fats, particularly a type called ‘DHA’ (found mainly in fish sources) is a brilliant brain and mood nutrient - for both mum and bub. Omega threes are important for brain development and cognition in infants (and yes, these fats are transferred through breast milk in breastfeeding mamas) and may also help prevent postpartum depression. Incorporate sources of omega threes such as fatty fish (e.g. salmon, trout, mackerel, sardines), flaxseeds, chia seeds, and walnuts into your diet regularly. Consuming two to three serves of oily fish each week is a great way to meet targets.
Practice self-compassion
I get it, there is a huge amount of information and expectations out there for new mamas, but life as you know it has literally just changed forever. Be gentle with yourself, and practice patience when you don’t meet your own (or anyone else's) standards of what you ‘should’ be achieving. Avoid falling into the ‘bounce back’ mentality - your body has undergone huge changes, and just achieved the most amazing result (seriously, just look at that little bundle in your arms!). Instead of restrictive eating or over-zealous exercise, focus on nourishing your body and mind with wholesome foods, comfortable movement and good company. It’s ok to give yourself a little grace as you navigate this new chapter of life!
Ask for help - wherever you need it
We all struggle at times with the postpartum journey, so don't hesitate to reach out for support from loved ones, healthcare professionals, or support groups. Surround yourself with people who uplift and encourage you, and make sure you seek professional help where you need it. Everyone’s postpartum health ‘squad’ will look slightly different depending on their needs, butit may include professionals such as a GP, women’s health physio, psychologist, exercise physiologist, lactation consultant or, of course, a dietitian experienced in postpartum care, who can provide personalised nutrition advice tailored to your needs and preferences.
As you embark on this incredible journey of motherhood, remember that taking care of yourself is just as important as caring for your brand new little person. Be patient with yourself, seek support when needed, and celebrate the amazing work your body has done in bringing new life into the world. You've got this, mama!
Want more? Book in with Lauren today for personalised and realistic advice at any stage of your pregnancy or post-natal journey.
