How to Thrive Postpartum and How to Prep Ahead of Time
The postpartum period is often described as a time of emotional, physical, and mental adjustment. Whether you’re navigating your first baby, or you’re experienced and already juggling more than one little one, postpartum can be a time of immense growth, joy, and challenge.
While there is so much to learn once baby arrives, preparation is key for setting yourself up for success—and helping you thrive instead of just survive. Taking the time to prepare both your body and mind before your baby arrives can help you navigate postpartum recovery with more ease and confidence.
In this blog post, I’ll walk you through the essential ways to prep for postpartum—from nutrition and hormonal balance to self-care strategies and mental wellness, so you can thrive in those early months with your new baby.
1. Preparing Your Postpartum Nutrition: Fuel Your Body for Recovery
Postpartum recovery isn’t just about bouncing back—it’s about supporting your body as it heals, nourishes your baby, and restores balance. The right postpartum nutrition is key to feeling your best.
Here’s how to prepare your nutrition ahead of time:
Stock Your Freezer with Nutrient-Dense Meals
Prepping meals ahead of time is one of the best ways to ensure you’re getting balanced nutrition without the stress of cooking in those early weeks. Think protein-packed, anti-inflammatory, and easy-to-reheat meals.
Meal prep ideas:
Protein-rich soups or stews (chicken, lentils, and beef-based)
Homemade protein bars or energy balls (packed with oats, seeds, and nut butter)
Casseroles with plenty of veggies, lean protein, and healthy fats
Bone broth (loaded with collagen to support your body’s healing)
Support Your Hormonal Health with Key Nutrients
Postpartum is a time of significant hormonal shifts, and the foods you eat can help restore balance. Focus on hormonal-supportive nutrients like healthy fats, protein, and fiber.
Key nutrients for postpartum recovery:
Omega-3 fatty acids (found in salmon, chia seeds, flaxseeds)
Magnesium (found in leafy greens, dark chocolate, avocado)
Vitamin D (found in fatty fish, egg yolks, sun exposure)
Protein (found in chicken, turkey, lentils, tofu)
Iron (found in spinach, red meat, lentils)
2. Create a Postpartum Supplement Routine
A well-thought-out supplement plan can support your hormonal health, energy levels, and immune system during the postpartum period.
Essential Supplements for Postpartum Recovery:
Omega-3 fatty acids (for mood, skin health, and hormonal balance)
Magnesium (for relaxation, muscle recovery, and sleep support)
Vitamin D (for immune function and energy)
Probiotics (to support gut health and digestion)
Iron (to replenish stores if you experienced blood loss during childbirth)
Before starting any supplement routine, it’s important to work with a practitioner who can tailor the recommendations to your unique needs. Apply here to work with me 1:1.
3. Setting Up Your Postpartum Self-Care Routine
Postpartum recovery is as much about taking care of yourself as it is about taking care of your baby. One of the most common mistakes new moms make is neglecting their own needs in favor of putting baby first. But remember, you can’t pour from an empty cup—so self-care is crucial.
Prepping for Your Postpartum Self-Care:
Create a Resting Space: Before baby arrives, set up a cozy area where you can rest and relax. Keep blankets, pillows, and comfort items nearby. Make sure you have a comfortable chair for nursing or feeding.
Have Support in Place: Build a support network of family, friends, or postpartum doulas who can help with light housekeeping, cooking, or baby care. Don’t be afraid to ask for help.
Gentle Movement: Start preparing your body for gentle movement like yoga, walking, or postnatal pelvic floor exercises. Even light stretching can help improve your postpartum recovery and reduce stress.
Prioritize Sleep: Create a plan for sleep. Since sleep will be disrupted, focus on sleep hygiene. Keep your bedroom dark, cool, and quiet, and take naps when possible.
4. Mental Wellness: Preparing for the Emotional Rollercoaster
The emotional side of postpartum recovery is just as important as the physical side. Hormonal shifts, sleep deprivation, and the stress of new motherhood can trigger feelings of anxiety, overwhelm, or sadness. Preparing mentally and emotionally is just as vital for a healthy postpartum period.
Mental Wellness Strategies:
Breathing exercises and meditation: Learning how to calm your nervous system through breathing or guided meditations can help you handle stress and keep your emotions in check.
Journaling: Writing down your thoughts, feelings, and experiences can be incredibly therapeutic, especially if you're dealing with postpartum anxiety or baby blues.
Talk to Someone: Don’t hesitate to speak to a professional if you’re feeling overwhelmed or struggling with postpartum depression. Reaching out for help is a sign of strength, not weakness.
5. Be Kind to Yourself
As a new mom, the pressure to "bounce back" can feel overwhelming. The truth is, postpartum recovery takes time, and there is no one-size-fits-all timeline. Your body needs time to heal and adjust. So be kind to yourself and give yourself permission to rest, ask for help, and let go of the expectations of perfection.
Postpartum Affirmations:
“I am enough, just as I am.”
“My body is healing and doing incredible things.”
“I trust my intuition as a mother.”
“I am deserving of love, care, and rest.”
Thriving Postpartum Is Within Reach
Postpartum recovery doesn’t have to be a period of struggle or discomfort. By preparing ahead of time—through nutrition, supplementation, self-care, and mental wellness strategies—you can set yourself up for success.
Remember, thriving in the postpartum period is about honoring your body, nurturing your mind, and having a strong support system. You deserve to thrive, not just survive.
