Anchored + Balanced:
A roadmap to a supported & nourished postpartum.
by Megan Whithed, CHN

You often hear people say that they were their most healthy when they were pregnant. Great! Growing a baby is indeed demanding on the body and paying attention to what we put in it and do to it only benefits everyone involved. When we enter this new journey after baby, so much of the focus gets shifted from pregnant person to this new little sweet squish - it’s not just society that does this, new parents sacrifice their own health to meet the demands of this intense timeframe. We are, afterall, ‘the parent’ and it’s our job to put our kids first, right? Right!? Well, sort of. The adage you can’t pour from an empty cup is so often used in mothering circles as a call out for “self care”. The reality is we can and we do…….mothers are badass like that. But it is costly and expensive to the body, mind and spirit. If we don’t stop and remedy this, we cannot sustain.

"If a new mom isn’t allowed to fully recover from the demanding requirements of pregnancy and birth, the aftereffects can last for years. I’ve treated women who were still depleted ten years after their babies were born.” Dr. Oscar Serrallach

 

Food has been used for healing since the dawn of time. When we talk about Postpartum Nutrition, we are really talking about providing conditions so there is active repair & replenishment in the body - we are looking to replete and remedy the demands that have been laid on our body. Once again we can look back on our history and see that these food rituals are a staple across many cultures except the fast paced US where we are told to keep taking a prenatal vitamin at our measly SOLO 6 week check up. Instead of understanding the postpartum body, the emphasis is placed on getting back on your feet the fastest for some non existent badge of honor.

 

Quite frankly, nutrition is an area that many allopathic doctors aren’t up to the latest in understanding - many receive an average 15 hours of nutrition education in their entire MD education. While this is slowly changing, many do not have an understanding on how to live optimally never mind the idea of replenishing the body after it’s been taxed through pregnancy and even more while breastfeeding.

 

After gradually growing a human, we experience drastic swings that are unlike any other time in life. To replete and remedy the body, new parents deserve a repletion protocol that is unique to them. Using healing foods that our ancestors perfected combined with modern day knowledge of nutrition & science is the cornerstone of our practice at Small Batch Wellness.

 

The truth is that I do not advocate for one type of ‘diet’ over another. It’s a bit of a bad word around this house and if we were speaking about postpartum specifically, we definitely would not be talking about any other diet other than the one of love, nourishment, healing and rest. In school, we (Holistic Nutritionists) are taught to advocate for a robust eating style that is rooted in plants (60%-85%) and utilizes properly sourced animal protein to complement. While we might have a discussion about reasons, there is plenty of room for vegetarians and vegans if that’s your jam though. Simply put, promoting low-inflammatory, nutrient-dense options, that are rich in good satiating fats (and later in postpartum diverse ferments). There aren’t any tricks to this. Anyone selling a meal replacement powder or package simply does not understand how food as medicine works.

 

More specifically to postpartum, new mothers need to be warmed - this is true whether it is January in Maine or July in the south, the drastic changes create a vulnerability to all parts of a person that requires foods to be warming, well cooked, easily digestible and nutrient rich.

 

Let me say that again for the people in the back as this is that important. The backbone of postpartum nourishment, repletion and healing begins with using the framework of warming, well cooked, easily digestible and nutrient rich food. These are some of the universal principles seen across a myriad of cultures. We ‘warm’ a mother to rebuild their blood, support sluggish digestion, aid in absorption, ease more fluids into the body, assist the process of involution.

 

Here is the thing that many people (including many healthcare providers and ‘coaches’ miss), just because something is nutrient dense and may help optimize health, it doesn’t mean it is appropriate for the postpartum state.

 

Frozen smoothies, raw salads, iced drinks, dry granola, may all be deemed beneficial however, simply put, they are tremendously hard on digestion. The postpartum, breastfeeding body demands more nutrients than a pregnant body; then layer in settling organs, hormonal swings, poor absorption (gut health), nutrient poor food. Lastly, we also want to be aware of what foods do in our body - do they inflame, bloat, cause gassiness? Do they over do the spiciness (warming doesn’t mean super spicy), are they laden with gmos, glyphosate, and chemical ‘food stuffs’? We are leading mothers astray when in reality this is a finite and short period of time to instead provide gentle and supportive conditions to create balance and repair.

 

All of this being said, I can’t miss the opportunity to provide some clear starting points to focus on. Generally, the holistic approach would be to use food and herbal support as a starting point to address what the body needs. However, for the reasons mentioned above there are other factors at play here making it wise to consider supplementing micronutrients (vitamins & minerals).

 

By no means does this all need to come in supplement form, this is meant to encourage self education and self-advocacy on what is best for your postpartum body. Understanding the role of Iron, Omegas, Folate, Vitamin D3, Magnesium, Calcium Zinc, and all the rest of B vitamins and why they are vital. Under the guidance of your Midwife, RD or Nutritionist, consider additionally supplementing DHA, Vitamin C, Vitamin D3, K2, B Complex, Probiotics, Desiccated Liver (iron)...and yes, it is indeed wise to stay on your prenatal vitamin as well. While this doesn’t cover all of the bases and should be individualized, this is a starting point.

 

I would also be remiss if I didn’t mention the importance of three more things. Hydration, good fats and plant medicine (herbal support). To way oversimplify, hydrating with both water and electrolytes (try my electrolyte drink here) is the gas that makes your engine go. Fats are how the medicine gets in, we need to absorb all the goodness we are putting in the body and our herbal friends work to balance it all out.

 

In the spirit of keeping it real, I’d like to also say that postpartum eating can be cathartic and can be an essential part of feeling more like yourself. I’d like to acknowledge and validate that. While we are focussed on healing and resting, sometimes eating that damn piece of pizza is what needs to happen because that heartburn that’s been kicking your butt has finally subsided. Enjoy it! You deserve it! You won’t fall off the postpartum nutrition train if you feed your soul as well as your belly. There is no food police. Sure there is still some navigating that needs to happen especially when breastfeeding ( i.e. limited high mercury fish) but nourishing yourself isn’t JUST about nutrients. Just like in pregnancy, our cravings sometimes provide insight into some micronutrients that are lacking so talk about it with your healthcare professional if it’s a constant craving.

 

It is also worth noting that a person in their 4th Trimester would be cared for differently than one 6 months postpartum and one 6 years postpartum. Yes, postpartum depletion lurks and lingers until it is addressed in the body. All stages can be equally depleted but addressing repletion might look slightly different.