Wouldn’t it be great, if our postpartum care was as wonderful as the prenatal care?
Think about it.
You get a bajillion prenatal appointments and ONE postnatal.
I’m on a mission to help moms recover from pregnancy faster.
Here is how you can heal quicker.
Postpartum Recovery
#1 Ask for Help
The transition into motherhood is not easy. Ask for help.
#2 Take supplements
Your body just went through the most miraculous event in your life.
You need to nourish your body.
Postpartum women need iron, vitamins, digestive enzymes, EFA’s, and probiotics to restore their gastrointestinal flora.
Watch this video to see the must-have supplements after birth.
Essential fatty acid supplementation (1-3 g/day combined EPA and DHA) and adequate cold water fish consumption during pregnancy and during the postpartum period may prevent or alleviate postpartum depression. ¹
#3 Improve your diet
Coffee in the morning and lunch and wine to wind down later {after breastfeeding of course!}. Your body is on a sugar roller coaster ride. I know this because this was me!
Try eating a little fat and protein at each meal and increasing your fruits and vegetables as much as you can to flush out the toxins.
#4 Skip the wine & beer
Do you believe beer is going to help you increase your milk supply?
Or.. that wine will help you relax?
It may be true, but the side effects are many. Including, a disrupted sleep six hours after your glass of wine. And, anxiety!!
Skip the alcohol and drink herbal teas of chamomile, lavender, and stinging nettles to soothe your stress and recover faster.
#5 Take Adaptogens
Adaptogens are a category of herbs that help you adapt to stress.
These herbs help the body modulate stress, reduce anxiety, and ease insomnia.
Download your Postpartum Recovery checklist to see the safe botanicals to take while breastfeeding to help you heal faster.
#6 Meet with a pelvic floor physical therapist
Have you been checked for diastasis recti?
Is your pelvic floor functioning correctly?
Unfortunately, most doctors don’t know how to check for this.
Watch this video to see if you have diastasis recti
#7 Have your thyroid checked
Your thyroid can become hyperthyroid two to four months after birth and then hypothyroid for two to eight weeks.
Isn’t that crazy?
I treated my self for hyperthyroid with botanicals, but I would have loved to have a proper diagnosis. Dr. Aviva Romm discusses your postpartum thyroid here.
#8 Wait to go back to work
If you can!
In most cultures, the new mom is encouraged to rest for forty days. The family helps with food and caring for the newborn. The mom is invited to sleep and relax.
Again, this was not my experience.
The worries of the new business, the stress of not sleeping, and the never-ending crying of babies were exhausting.
If I were to do it again, I would have planned better to be able to step away from my business and ask for help.
#9 Hire a postpartum doula
Postpartum doulas are known as the “must-have” accessory for new moms.
They help new moms with the caring of the child so that would we can trust our inner momma instincts.
They also may help with light housekeeping and meal preparation.
I breastfed both of my kids for three weeks, and then I looked in the mirror and thought, I am never going to get out of the house if this doesn’t change.
That night at 3:00 am I ordered formula and The Baby Whisperer on my phone. The next day Mario ate 5oz. of formula and slept seven hours! I would have loved for someone to tell me it’s ok to give your kids formula!
Katherine Whiteside runs a free infant support group at the local libraries, in Garrison, NY area.
Sign up for Linda’s Ladies breastfeeding support group for postpartum questions and support.
Conclusion
If you’re still struggling after birth, know that you are not alone. It can take years for your body to recover. The fastest way to recover would be to address your health now.
Can you change your diet? Add in supplements? Ask for help? When you feel good, your whole family will feel the difference.
I hope some of these tips help you survive the chaos of raising little ones.
Consider getting tested for Vitamin levels before adding in anything new. And, of course, always consult your doctor before taking anything new.
By the end of this post, you’ll have my favorite vitamins & supplements to optimize hormone balance, energy, sleep, and thyroid health and then download your freebie to help support your recovery with your FREE postpartum checklist.
So, why do we need more supplements?
I know, I felt the same way.I didn’t think my body needed anything else.
You eat “healthy”, you exercise, you take some adaptogens.So why do you need more pills?
Consider why so many women end up with Thyroid problems, Crohn’s disease, or other Autoimmune disorders after pregnancy.
They are lacking, valuable nutrients.
Most of these vitamins are found in your daily multi-vitamin, but personally, I find using higher quality, liquid vitamins to transform your body faster.
Postnatal Vitamins
Here are my favorite nutrients for women after birth.
#1 B-Vitamins
Look for a multi-vitamin that contains a B-complex with methyl-B to support a healthy nervous system and liver detoxification or consider adding in the specific Vitamin B you need.
B12
Improves the quality of your sleep by resetting circadian rhythms.
Dosing: 1,000 mcg under your tongue
B9
B9 is also called folate or folic acid, is one of 8 B vitamins
B6-
Have you noticed you wake up startled in the middle of the night? This may be due to cortisol spikes.
Dose: Take 50-100 mg before bed to relieve night waking.
#2 Vitamin D3
The sunshine vitamin! Known to support immunity, boost mind and mood, especially for slight depression.It’s also essential for optimizing blood sugar when elevated.
Dose: 2,000 units/day up to 4,000 units/day for 3 months.
#3 Zinc
Zinc is a valuable vitamin for gut health repair and is also proven to shorten symptoms of cold symptoms by a few days. It also is a cofactor for collagen building and repair.
Pro tip: If you take a Zinc supplement on it’s own, make sure you eat something first as it can cause nausea.
Zinc Food Sources:
red meats (especially organ meats)
pumpkin seeds
sesame tahini
lentils
garbanzo beans
cashews
quinoa
seafood
leafy vegetables
root vegetables
Dosing: Zinc Citrate 30mg/day or Zinc carnosine to heal gastric inflammation 30 mg/day
#4 Vitamin C
Not only can it reduce the number of colds you have, Vitamin C is a cofactor for Collagen building and repairing; which you need for your pelvic floor and abdominal region rehab after a pregnancy.
Vitamin C Food sources:
citrus fruits
strawberries
rose hips
dark leafy greens
#5 Magnesium
Known as the calming mineral and one of the most depleted minerals most people have, Magnesium can help reduce constipation, detox the liver, and helps with muscle relaxation; especially during a stressful time like raising small children.
Pro tip>> Take Magnesium citrate at night to produce a soft bowel movement in the morning.If you get diarrhea, back off on the dosing and add in Mg Glycinate to total the daily amount.
Magnesium Glycinate is the preferred daily dose form.If you do not struggle with constipation, take Magnesium Citrate at night.
Daily Dose: 300-1200 mg/day
#6 Selenium
If you’ve had positive thyroids antibodies prior to pregnancy, you can reduce your risk of postpartum hypothyroidism by 50% by adding in 200 mg of selenium to your diet.
Food Sources of Selenium
brazil nuts – Just 1-3 nuts can provide enough nutrients to support your thyroid health.
oysters
mushrooms
fish
sunflower seeds
beef
lamb and chicken
Postpartum Supplements
#1 Collagen
Your pregnancy and birth have probably been one of the most transformative experiences you’ll ever have in your lifetime.Collagen is essentials for rebuilding bones, teeth, skin, join surfaces, and healing the unique injured you’ve incurred due to pregnancy.
After birth, your pelvic floor muscles and your abdominal area and have sustained an injury and need to heal. Eating foods high in collagen can speed healing.
Amino acids are one of the many building blocks to aid collagen repair.
Look for foods with Lysine and Proline that are found in:
meat
egg whites
Vegetarians can seek sources of wheat germ and peanuts
#3 Probiotics
The gut-brain axis is the specific pathway that involves the neural, endocrine, and immune system.It has been hypothesized that restoring your gut flora can relieve anxiety, alleviate depression, reduce inflammatory cytokines, and reduces HPA axis overstimulation.
Basically; you heal your gut, you’ll heal your mood.
Look for probiotics that contain Lactobacillus and Bifidobacterium species; to reduce the stress response.
Struggling with anxiety and depression?
Bifidobacterium infants and B. long are found to be beneficial in reducing depression, irritability, and anxiety.
Dosing: 1-2 capsules a day with a minimum of 10 billion CFUs daily
#4 Omega 3’s
Omega–3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), these are found in fatty fish and have been shown to reduce inflammation, protect the nervous system, boost your mind and mood.
Dose: 850 EPA/200 DHA 1-2 x day
Omega 3 Food sources:
Fish {wild salmon and sardines}
Walnuts
Flaxseeds
grass-fed beef
pasture-raised eggs
If you don’t eat fish, algae-based vegetarian Omega 3 sources are available.
#5 Adaptogens
Are you taking adaptogens yet? These are the life-changing group of botanicals that help us “Adapt around stress.”
If you’re breastfeeding considering starting with these three herbs:
Tulsi
Tulsi is the Sanskrit name for the Holy Basil plant and is known today as an adaptogen. It has been used to support a healthy response to stress, maintain blood sugar level, and nourish the mind and spirit.
Ashwagandha
Referred to as winter cherry, Ashwagandha is considered a Level 1 safe herb to take while breastfeeding.The translation is roughly, “the smell and strength of a horse” suggesting it’s aphrodisiac properties, but I feel your sleep improves immensely allowing you to withstand the whole day with stamina.
Stinging nettle tea
Known as one of the most nutritious herbs for expecting and nursing mothers, Stinging nettles can help boost your nutritional content after birth.
The sting of the nettle disappears when you cook stinging nettles or drink as a tea. Personally, I love the kiss of the nettles each year, signaling the beginning of Spring.
Dose: Make a cup of stinging nettle tea at night with milky oat tops.Let it steep all night long.In the morning, strain and drink all day.
Conclusion
Optimizing adrenal and thyroid health is essential to restoring your body after birth.
Improving elimination will reduce the number of hormones floating around in your body and gently support liver function so you sleep better and have fewer episodes of PMS and PMDD going forward.
Along with a great nighttime routine, {and sleep routine for the kids}, you can easily return to pre-conception levels of energy and healing.
References:
Optimal nutrition for postnatal recovery and healing Burrel Education
This will trigger the digestive system to produce digestive enzymes, secrete bile and balance HCI levels in the stomach.
Take bitters 10-15 minutes before your meal.
If you have a lot of nausea with meals or when you take supplements, you might also need some additional stomach acid in the form of a supplement called Betaine HCl, or try 1 Tbs. of apple cider vinegar in water with your meals. {click on links above to see the companies I love}
3. Reinoculate
Wait 2 weeks on the elimination diet or up to 6 weeks before adding in a probiotic.
Adding in a probiotic can give you gas and bloating if you do not remove the allergens first.
You want it to have a minimum of 5 billion CFU in each dose, and a good range of Lactobacillus and Bifidobacteria species.
Fermented foods such as miso, sauerkraut, and kimchee can also be a helpful advantage to your gut, add it into your diet 3-4x week. Although very delicious, kombucha can be high in sugar so consider using sparingly.
4. Repair
Include the following supplement for 6-weeks or more to repair your gut.
The following supplements can be taken for up to 6 months to help to heal the intestinal lining:
Tumeric- I personally like to take turmeric in a blended tincture like Adrena nourish
DGL licorice (aloe and licorice are not for internal use during pregnancy; these are fine for children) are some of the most effective herbs for healing the gut lining.
They are best taken in capsule or extract form, though turmeric can also be added to foods.
Do you get heartburn?
DGL or diglyceride licorice is a great alternative to tums and does not raise your blood pressure. DGL licorice is available as chewable lozenges and thus may be the simplest one to give to kids.
Fish oil is important for general health in pregnancy and breastfeeding, too.
L-Glutamine Powder:5-10 gm of powder twice daily for one month. (Much less for kids but talk with your child’s doctor before using and don’t supplement in pregnancy).
Conclusion
If you scored high on the gut health questionnaire, these herbal supplements will help you heal your gut and reduce unwanted digestive issues, along with healing anxiety. Elimination diets alone will not work unless you add in the gut-healing remedies.
Have questions? Send me an email or book a women’s health consultation.
I remember opening a package from my sister and crying over the gift inside.
It was a mother’s tea.
I didn’t know I needed it so much until I sipped the hot liquid and felt my whole body relax. My mind was so scattered from birthing twins, it would be months {maybe years} before I thought to take care of myself.
Here are my favorite products for recovering from pregnancy.
Filled with Chamomile, Stinging Nettles, Fenugreek, and Lavender, this blend will soothe her nerves and aid digestion for both mom and baby; if she is breastfeeding.
Great for women of all ages, Adrena Soothe is an adaptogen filled with Ashwagandha, Reishi mushroom, Albizia and Motherwort. An adaptogen helps us “adapt around stress” and if you’re raising children, you’ll need this! Motherwort helps soothe heart palpitations and is a woman’s greatest comfort postpartum and during menopause. Caution during breastfeeding.
Most of us are deficient in magnesium and one way to absorb this mineral is through a relaxing bath. Add this to a bath for both mom and baby to soothe tethered nerves.
Women are often deficient in the postpartum time period and Mg is one of the supplements we lack. Have your vitamins checked and then take Mg for muscle cramps, PMS, insomnia, and constipation. Take at night and expect a healthy bowel movement in the morning!
Before you take antidepressants, have your vitamins checked! Vitamin D and B13 tend to be low during the postpartum time. Increase your Vitamin D levels to reduce depression and soothe anxiety.
In Ayurveda, it’s a common practice to “oil the body” to soothe tension for Vata dosha types. Apply this oil daily to soothe dry skin and release tension.
Postpartum Blues
#9 Wild Feminine
The birth of a mother is an amazing experience in which many women struggle with for many different reasons. Tami Lynn Kent’s book, Wild Feminine helps women of all ages discover the tension they are holding inside and how to release it naturally.
#10 Cultivate + Powersheets
Cultivate What Matters and these 2020 power sheets are amazing! We can’t do it all and we shouldn’t. Writing down what is working, what is not working and what to focus on has been one of the greatest, unexpected gifts from motherhood. Thank you, Lara, for creating your power sheets!
As the liver is clearing out excess hormones during the postpartum time and during menopause, it’s common for women to have anger, PMS, and excessive heat. Known as the “Relaxed Wanderer” and the “Free and Relaxed pills”, this blend is great for PMS, PMDD, and menopause.
Constipation is not something we talk about, but it is very common during pregnancy and after childbirth. Triphala is a blend of Ayurvedic herbs that help reduce constipation and soothe tension. Caution: Check with your doctor if breastfeeding.
Have you tried any of these products? Which is your favorite?
Welcome! I'm Tara Gregorio, certified women's herbal educator, Postpartum Pilates educator & momma of twins. I help women feel confident using herbal remedies so you can trust your "momma instincts".
The birth of a mother is an amazing experience in which many women struggle with for many different reasons. Tami Lynn Kent’s book, Wild Feminine helps women of all ages discover the tension they are holding inside and how to release it naturally.
Cultivate What Matters and these 2020 
