The journey through pregnancy is often meticulously planned, with expectant mothers focusing on nourishing themselves and their growing baby. Yet, what about the crucial postpartum phase? This period, sometimes referred to as the fourth trimester, is equally important but can sometimes be overlooked amidst the excitement of welcoming a newborn.
During postpartum, a mother's body undergoes significant physical and emotional changes as it recovers from childbirth and adjusts to the demands of caring for a newborn. Proper nutrition becomes paramount during this time, not only for the mother's well-being but also for supporting her baby's growth and development, particularly if she's breastfeeding.
In this article, we'll delve into the essential nutrients and foods for postpartum health and how WeNatal for HER provides the optimal support needed during this critical phase.
Understanding Postpartum Nutrition
The postpartum phase is a period of heightened nutritional needs for mothers. After giving birth, the body requires additional nutrients to replenish depleted stores, support healing, and sustain energy levels. If mom is breastfeeding, her nutritional needs increase even more to support milk production and provide essential nutrients to her baby.
Did you know that breastfeeding burns about 500-700 calories extra per day? Contrary to popular belief, this is almost double the amount of calories it takes to grow the baby.Â
Even though it's evident that our nutritional requirements rise during the later stages of pregnancy and postpartum, we frequently fail to meet these heightened needs. A recent study revealed that as a result, we face a greater risk of nutrient deficiencies, including vitamin D, folate, and iron.
The Importance of Nourishing Yourself in Postpartum Care
The postpartum period is a time of significant adjustment and recovery for both mother and baby. It's crucial for mothers to prioritize their own health and well-being during this time, which includes adequate nutrition.
- Hydration -- whether you’re breastfeeding or not. Staying hydrated is especially important if you’re breastfeeding, as you’re losing water and electrolytes through breast milk. It’s also easy to forget to drink when you’re caring for a newborn 24/7! Best sources: water with electrolytes, coconut water, herbal teas, and even liquids in the form of bone broth and soups
- Protein: plays a pivotal role in postpartum recovery, providing essential building blocks for tissue repair, muscle recovery, and overall healing after childbirth- especially if you have a c-section! Protein also supports the production of breast milk, making it essential for breastfeeding mothers to maintain a nutritious diet to ensure optimal milk supply and infant nutrition. Prioritizing protein-rich foods during the postpartum period can help promote faster recovery, enhance energy levels, and support overall health and well-being for both mother and baby. Best sources: Organic free-range chicken, grass-fed organic beef, wild-caught fish, and eggs Â
- Collagen: is vital for postpartum health because it supports tissue repair after childbirth, strengthens the pelvic floor, promotes skin elasticity, and helps with hair and nail health. It aids in recovery, providing essential nutrients for healing and energy during this physically demanding period. Including collagen in the postpartum diet can assist new mothers in feeling stronger and more resilient. Best sources: bone broth! And BWBK collagen powderÂ
- Pre/Probiotics Together, prebiotics and probiotics contribute to a robust gut microbiome, which has been linked to various health benefits, including reduced risk of postpartum depression, improved digestion, and enhanced immune function. Best sources: kefir, fermented vegetables, prebiotic-rich foods like garlic, onions, and bananas
- Fiber: is essential for postpartum health as they promote digestive regularity, aid in weight management, and support overall well-being during this critical period of recovery. After childbirth, many women experience changes in bowel habits, including constipation, which can be alleviated by consuming a diet high in fiber. Additionally, fiber-rich foods help to keep blood sugar levels stable, which is especially important for new mothers navigating the demands of caring for their newborn. Best sources: fruits, vegetables, legumes, chia seeds and nutsÂ
Key Nutrients in WeNatal for Postpartum Health
Despite the undeniable fact that our nutritional needs increase in the later stages of pregnancy as well as postpartum, more often than not, we are not meeting those increased needs. This is why it’s SO important to continue you prenatal supplement well after the baby comes. Here are 4 important nutrients that are crucial for mom’s recovery and the development of the baby if breastfeeding:
- Choline (400mg): Choline is a vital nutrient that supports maternal and infant well-being. WeNatal for HER stands out by containing 400mg of choline, providing crucial support for both mother and baby throughout the preconception, pregnancy, and postpartum period.
- Vitamin D (4000 IU): Vitamin D deficiency is common among women and plays a crucial role in supporting the growing needs of the baby. Studies suggest a link between low serum vitamin D levels and an increased risk of postpartum depression. WeNatal for HER addresses this deficiency by including 4000 IU of vitamin D, ensuring optimal support for both mom and baby.Â
- Iron (18mg): Iron is essential for replenishing the blood stores lost during childbirth and supporting healthy blood and energy levels postpartum. In fact, suboptimal iron levels in postpartum is one of the top reasons mamas feel tired and depleted. Iron also plays a role in supporting overall energy metabolism and immune function, both of which are critical for postpartum recovery. WeNatal for HER contains 18mg of iron, providing essential support for women during postpartum.
- Omega-3 DHA+ (830mg): Omega-3 fatty acids, particularly DHA, play a crucial role in brain development and reducing the risk of postpartum depression. WeNatal Omega DHA+ provides 600mg DHA and a total of 830mg EPA, DHA, and DPA, sourced from wild-caught and sustainably sourced fisheries, supporting the cognitive development of the baby and the overall health of both parents.
Conclusion
The postpartum period is a sacred time for healing, bonding, and nurturing. By prioritizing proper nutrition, self-care, and support, mothers can navigate this phase with confidence and resilience.Â
Remember that every woman's nutritional needs during the postpartum period may vary, so it's essential to listen to your body and consult with a functional medicine provider or a registered dietitian for personalized guidance.Â
With WeNatal for HER providing essential nutrients at optimal dosages, mothers can ensure they have the necessary support for a healthy postpartum journey, both for themselves and their babies. Remember, you are not alone in this journey, and it's essential to prioritize your health and well-being as you embrace the joys and challenges of motherhood.
