5 Ways to Support Your Postpartum Health Journey

Time is flying – I can’t believe it’s already been almost 8 weeks since we welcomed the arrival of baby Tripp! It has been a journey with Tripp in the NICU (he was born much earlier than planned), but we’re so grateful he’s healthy & finally home!

With A LOT going on postpartum, I’ve been trying to prioritize my own postpartum healing & recovery as much as possible, and I’ve found these 5 elements have made the biggest impact.

[1] Prioritize Protein

The first few months postpartum can feel like survival mode, and eating 3 balanced meals a day just doesn’t always happen. I’ve given myself a ton of grace as I have less time to cook proper meals, and instead focused on protein intake as my north-star.

Getting adequate protein is so important for overall health, and especially postpartum.

Protein benefits us in several key ways:

• Protein is the most satiating macronutrient – meaning out of carbohydrates, fat & protein, protein keeps us the most full
• Protein is the building blocks for our muscles, and maintaining muscle mass plays a key role in our metabolic health
• Protein supports healthy blood sugar balance  – studies have found high-protein breakfasts can reduce cravings & improve blood sugar levels for the rest of the day

And postpartum, protein intake benefits both the mom & breastfed baby in several key ways:

• Protein provides the building blocks for tissue repair & healing after delivery, especially if recovering from a c-section surgery
• The mother’s diet impacts the composition of breastmilk, so by eating more protein, you can increase the protein in your breastmilk to support baby’s growth
• High-protein foods provide other key postpartum nutrients:
  • Protein sources like red meat & shellfish are also high in iron, which many postpartum women can be low in after pregnancy & delivery. Protein sources like salmon are rich in Omega-3 fatty acids.
  • Postpartum women also have an increased need for choline & calcium, which is found in foods like egg yolks & greek yogurt, respectively. 

Some of my favorite ways to add more protein to my diet postpartum are with quick & easy to prep foods like eggs, grass-fed ground beef, chicken sausage, jerky sticks, beef protein powders, greek yogurt, canned tuna & salmon.

[2] Continue Taking Your Prenatal Vitamins

Continuing to take your prenatal vitamins postpartum is a great way to ensure you’re giving your body everything it needs & to avoid any nutritional gaps, especially if breastfeeding.

When choosing a prenatal, I look for an option with methylated folate for optimal absorption, as well as a trusted brand that conducts 3rd party testing. 

Nordic Naturals makes a great Prenatal Multivitamin that delivers a full spectrum of vitamins and minerals in highly absorbable forms, including vitamin B6, folate, iron in a non-constipating form, and chelated minerals for better absorption by the body.* You can check it out here!

And whether you’re a new mom or not, Nordic Naturals makes great daily fish oil supplements like their Ultimate Omega and other nutritious products like Zero Sugar Hair and Skin Gummy Chews.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease

[3] Get Plenty of Omega-3s

I’ve talked alot about the importance of omega-3 fatty acids during pregnancy, and omega-3s are still so important postpartum. Omega-3s like EPA & DHA play a key role in supporting postpartum mood, body composition & immunity*, but can be hard to get from diet alone. 

This is why I supplement with Nordic Naturals Postnatal Omega-3 daily. It contains 1120mg total omega-3s, with 456 mg of DHA. I also love that it contains 1000 IUs of Vitamin D3 for added immune support.* You can check it out here!

Nordic Naturals also makes a Baby’s DHA made from 100% wild Arctic cod, which contains 1050 mg total omega-3s, and 485 mg of DHA, 5ml serving of out of the convenient measured dropper which supports baby’s healthy brain, eye, and nervous system development.*

All Nordic Naturals fish oil products are offered in the triglyceride molecular form—the form your body most easily recognizes and absorbs. I also love that all Nordic Naturals products are non-GMO and third-party tested, surpassing the strictest international standards for purity and freshness (Certificates of Analysis are available for any product). 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease

[4] Stay Hydrated

Breastfeeding & pumping  has made me more thirsty than I ever thought possible. Breast milk is more than 80% water, so getting plenty of fluids is key to keep up milk supply, and to make sure you’re not becoming dehydrated. Some of my favorite ways to increase hydration postpartum are to:

• Add electrolytes to your water – this can help by not only making it taste better, but also helps the body better use the water you’re drinking by maintaining a proper electrolyte-fluid balance. 
• Add flavors to your water – adding sugar-free water flavors to your water or making your own lemon cucumber water is a great way to make sure you actually drink your water
• Try coconut water – coconut water is a classic hydrating drink that can also help with milk supply

[5] Support Your Mental Health

Postpartum can be a very intense emotional time – prioritizing my mental health has been absolutely key. 

*If you feel like you are experiencing Postpartum Depression, please talk to your doctor or reach out to SAMHSA’s National Helpline, 1-800-662-HELP (4357)

Some things that have helped me when I’ve felt overwhelmed, anxious and emotional have been:

• Feeling my feelings – I’ve definitely experienced the major hormonal changes postpartum, and what has helped me the most is learning to ‘ride the wave’. Instead of focusing on how I “should” feel or trying to get back to baseline, I lean into whatever intense emotion is coming up for me. Just sitting with the emotions and journaling (and usually crying it out) helps me to process them and move on.
• Leaning on my support system / therapy – Postpartum is not the time to try to handle everything alone – leaning on my husband, friend, family & therapy is so important. 
• Getting outside & getting sunshine – Whenever I’m feeling in a rut, getting outside always helps. Even if it’s just pumping in the backyard while getting some sun, or throwing the ball for my dog for 10 minutes, it does WONDERS for my mental state.
• Movement & exercise – I know exercise can feel like the LAST thing you want to do or have time for postpartum, but even a walk around the block or a 10 minute workout video really does make a difference. Studies have even found exercise can help reduce symptoms of postpartum depression.

This post was created in partnership with Nordic Naturals

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