Postpartum healing can feel like a rollercoaster of hormones, emotions, and physical recovery. You’ve just grown and birthed a human—a superpower, yes, but also a major event for your body. So, what’s next? How do you recover without losing yourself in the process?

Simply put, now your body needs time—and a little extra TLC—to heal. As postpartum doulas, we’re here to tell you: you don’t have to go through this alone, and you don’t have to "bounce back." Instead, we want to encourage you to focus on nourishing your body, mind, and spirit so you can truly thrive during this precious time of bonding and recovery.

Here’s what we know works, straight from our experience supporting countless new moms.

Fuel Your Body with Healing Foods

Your body has been through the wringer, and it needs fuel—real, nutrient-dense fuel—to repair, replenish, and energize.

Warm, Easy-to-Digest Meals: Think soups, stews, and bone broth loaded with collagen, gelatin, and minerals to rebuild tissues and support digestion. Cold foods can slow digestion, and your body needs warmth right now. Stick to cooked meals that feel cozy and nourishing. Add anti-inflammatory and warming superstars like ginger and turmeric to boost healing.
Iron-Rich Foods: Iron is key to restoring your blood supply after delivery. Stock up on grass-fed beef, dark leafy greens, lentils, and beets.
Snacks That Pack a Punch: You’re probably eating one-handed (hello, baby snuggles), so keep quick, nutrient-dense snacks like lactation energy bites, nuts, or fruit with nut butter on hand.

Don’t feel like cooking? Mama Meals is a great option! This organic food delivery service specializes in meals crafted to support postpartum digestion, replenish nutrients, and keep you energized. From healing broths to balanced, easy-to-reheat meals, Mama Meals lets you nourish your body without lifting a finger. Use our code NATLBABYCO20 to get $20 off your first order of $200+. Get yourself some of their lactation brownies, too - they’re to die for!

Rest Like a Pro (Yes, Really)

We know, “rest when the baby rests” sounds laughable when your to-do list is never-ending. But rest in the 4th trimester isn’t optional—it’s essential.

Prioritize Horizontal Time: Your pelvic floor needs a break, and lying down helps reduce swelling and encourage healing. Schedule 5-10 minutes of quiet, uninterrupted rest a few times a day if naps aren’t in the cards.
Say No Without Guilt: It’s okay to set boundaries with visitors. Protect your energy and focus on what matters—your recovery and bonding with your baby.
Ask for Help: Whether it’s folding laundry, prepping meals, or holding the baby while you nap, lean on your support system—or hire a postpartum doula to handle the nitty-gritty for you.

Stay Hydrated Like It’s Your Job

Between the hormonal sweats, nursing, and healing, your body needs all the fluids it can get.

Hydrate Wisely: Drink plenty of water, herbal teas, and electrolyte-rich beverages like coconut water or bone broth. Nettle Tea is rich in iron and minerals, nettle tea helps replenish your blood supply and keeps your energy up.
Limit Sugary Drinks: These can cause energy crashes and inflammation—neither of which you need right now.

Lactation-Friendly Herbal Teas: Fenugreek and blessed thistle can support milk production if breastfeeding, but consult a lactation consultant before starting any new regimen.

Lean Into Healing with a specialist

Belly Binding: an ancient postpartum practice that supports your core, reduces swelling, and helps your organs settle back into place. Use a wrap or postpartum girdle for support, but don’t overdo it. Tight binding can cause more harm than good. We can teach you proper belly-binding techniques that prioritize comfort and healing. Book postpartum healing support with one of our specialists to receive targeted pampering and physical comfort.

Postpartum Massage: improves circulation, reduces swelling, and eases the tension from babywearing, nursing, and lack of sleep.
40 Days of “Lying In” or “sitting the month”: A time-honored postpartum tradition centered around rest, recovery, and bonding during the first 40 days after birth. This sacred period prioritizes deep healing and connection while offering tailored daytime support to nurture the postpartum body and mind.
As postpartum doulas, we offer holistic care during this time, including:
- Custom Meal Preparation to nourish and restore your body with warm, nutrient-dense foods.
- Sitz Baths or Yoni Steaming to promote healing and soothe soreness.
- Sacred Herbal Baths to relax and rejuvenate both body and spirit.
- Perineal Care to ensure comfort and proper healing.
- Warming Broths rich in minerals and hydration to aid digestion and energy.

Build Your Postpartum Village

Recovery is not a solo act. Surround yourself with people who uplift and support you—whether that’s family, friends, or professionals.

Postpartum Doulas: We’re here to lighten your load, whether it’s preparing meals, helping with baby, or simply being a listening ear. Having someone who understands postpartum recovery can make all the difference in how you feel physically and emotionally.
Lactation Support: Struggling with breastfeeding? A lactation consultant can save you so much frustration and pain.
Community Resources: Join a local moms’ group or online community to connect with others who “get it.”

Postpartum recovery can be messy and raw, but also incredible amazing and empowering. It’s okay to feel overwhelmed, but remember: you’re not in this alone. Healing takes time. Forget the societal pressure to “bounce back” and focus on honoring your body’s journey. It took 9 months to grow your baby; give yourself grace to heal at your own pace.

If you need a little (or a lot) of extra support, reach out to us. We’re here to guide you, hold space for you, and remind you that you are doing an amazing job.

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