The postpartum period is a time of profound change, both joyful and challenging for new parents and their families. As women recover from childbirth, care for their newborns and cope with sleep deprivation and hormonal shifts, maintaining personal health and well-being can become overwhelming. Every postpartum journey is unique, making it essential to openly discuss the emotional and physical highs and lows that accompany this transformative phase of motherhood.
Postpartum
The postpartum period is defined as the first six to eight weeks after childbirth, but the symptoms and changes women experience can last longer than this time frame. During this time the body goes through many physical and emotional changes. Ensuring there is plenty of rest, nutrient dense foods and support from loved ones is important during this phase of life.
Common experiences
Women experience many different symptoms during this time and can include:
- Pain and tenderness
- Hormonal fluctuations
- Breast tenderness
- Cramping
- Fatigue
- Healing
- Constipation
- Postpartum depression
- Anxiety
- Insomnia
These are just a few of the common symptoms. If symptoms persist or worsen, it's important to contact a primary health care provider. While these are common, there are many natural ways to support the body to help alleviate discomfort and even prevent some symptoms from occurring.
Nutrition
It is important to drink lots of water and eat nourishing foods to support the body’s natural healing processes. Foods like broths, soups, smoothies, whole foods with protein, wholegrain carbohydrates and health sources of fat as well as lots of fruit and vegetables can help nourish the body.
Even though the baby is no longer directly consuming the foods that the mother eats, their diet can still affect them through the breast milk. Some babies are sensitive to certain foods such as dairy, gluten, nuts, eggs, soy and others. These sensitivities can lead to symptoms like colic, digestive issues or skin rashes. It’s important to watch for these signs and consult a health professional if they don’t resolve or worsen.
Key nutrients to focus on:
According to the Australian Journal of General Practice, important nutrients to support postpartum recovery and breastfeeding include:
- Iron: For energy and to replenish losses after childbirth
- Calcium and Vitamin D: To support bone strength and milk production
- Omega-3 fatty acids (especially DHA): For mood regulation and baby's brain development
- Iodine and Zinc: To support thyroid function and immune health
- Activated B vitamins: For energy and neurological support
Learn more: Postpartum nutrition guidance – AJGP article
Pain and discomfort support
Pain and discomfort are common during the postpartum period. There are several ways to help manage and ease this discomfort:
Peri bottle: Use a peri bottle filled with warm water to gently rinse the perineal area after using the bathroom. This can help reduce stinging and keep the area clean.
Witch Hazel: Applying Witch Hazel to pads can provide soothing relief from irritation and inflammation.
Cold therapy: Placing sanitary pads in the freezer or using frozen adult nappies, also known as ‘padcicles’, can help reduce swelling and provide soothing comfort.
Always consult with your healthcare provider if the pain becomes severe or doesn't improve over time.
Postpartum Herbs
Herbs have long been used to support postpartum recovery. Some beneficial options include:
Turmeric (Curcuma longa): Anti-inflammatory and can help reduce pain. Incorporate it raw into food or combine with honey and ginger and make it into a tea with some black pepper to help absorption.
Raspberry Leaf (Rubus idaeus): This herb is commonly used in the third trimester to help the body get ready for birth. It can also support uterus post-birth and encourage milk supply after the baby arrives. Raspberry leaf is packed with nutrients that help the body recover after labor and birth. It can be taken as a herbal tea, added to a sitz bath or taken in a custom herbal mix made by a Naturopath or Medical Herbalist.
Nettle (Urtica dioica): Rich in iron making it helpful to replenish the body from lost iron during birth and the bleeding that comes after while healing. It can also be beneficial in supporting breastmilk supply and flow. It can help boost energy and enhance tissue repair.
Fennel (Foeniculum vulgare): Helpful in increasing breast milk production as well as supporting lactation. It can also help soothe the digestive system in both mother and baby, easing colic.
Herbs to avoid while breastfeeding
Many herbs are safe for use during breastfeeding and are safely consumed to increase breastmilk supply. However, there are a number of herbs that seem to produce the opposite effect and should therefore be avoided while breastfeeding.
- Sage (Salvia officinalis): Sage is not recommened during breastfeeding as it stops milk flow.
- Bearberry (Arctostaphylos uva-ursi): Bearberry should be avoided during breastfeeding, due to the potential transfer of its bio actives to breastmilk.
- Wormwood (Artemisia absinthium): Wormwood is not recommened while breastfeeding, due to the potential transfer of its bio actives to breastmilk.
Herbal supports for illness while breastfeeding
Falling ill with a cold or the flu is inconvenient at the best of times, let alone while breastfeeding. Thankfully, there are many breastfeeding safe herbs that support recovery from illness.
- Echinacea (Echinacea purpurea/angustifolia): Your go-to herb for immune support. Echinacea allows the immune system to be more effective at fighting off bacteria and viruses. It is particularly effective at reducing the amount of time you are sick, allowing you to return to your natural best quickly.
- Elderberry (Sambucus nigra): The berries from the elderflower tree contain potent anti-viral and immune modulating properties, supporting the body to recover from illness quickly.
- Elderflower (Sambucus nigra): The flowers from the elderflower tree help to reduce inflammation and clear congestion and mucus from the sinuses.
- Ribwort (Plantago lanceolata): Helpful when you are experiencing significant congestion. Ribwort is soothing to dry and irritated nasal passages, while clearing mucus and assisting easier breathing.
Tip: Find these herbs in the following pregnancy and breastfeeding safe Kiwiherb products: Children’s Immune Drops, Children’s Organic Echinature, Children’s Organic Throat Syrup, Organic De-Stuff for Kids, Organic De-Stuff, Echinature and Immuneberry.
Tip: Other immune-enhancing Kiwiherb products that are pregnancy and breastfeeding safe include: Children’s Organic Chest Syrup and Children’s Organic Lung Clear Syrup. For topical support while unwell, Organic De-Stuff Rub is suitable for use while pregnant and breastfeeding. This balm is excellent for clearing stuffy noses and congestion, while aiding mucus breakdown and clearance.
Lifestyle
While nutrition and rest are cornerstones of postpartum recovery, simple lifestyle practices can also significantly support emotional and physical well-being. These habits may seem small, but they can have a powerful cumulative effect on the healing process and overall mental health.
Sleep when baby sleeps: Newborns have irregular sleep patterns, and night waking is normal. Instead of pushing through exhaustion to complete chores or have a mindless scroll, try short naps during the day. Even a 20-minute rest can help regulate the nervous system, reduce stress hormones, and improve emotional resilience. Over time, this rest adds up and supports healing, especially during the first six weeks.
Get outside daily: Spending time outdoors, even for 10–15 minutes, can uplift mood, regulate circadian rhythms and provide a change of scenery which is crucial during long days at home. Sunlight exposure helps the body produce vitamin D, which supports immune function and emotional well-being. Fresh air and light movement can also reduce feelings of anxiety. Getting out for a walk, sitting outside or near an open window with your baby are all great ways to spend time outdoors.
Stay lightly active: Movement encourages circulation, supports lymphatic drainage and can ease postpartum tension. Once your healthcare provider gives you the green light, consider gentle postpartum yoga, stretching or short walks. These low-impact movements can boost energy levels, reduce muscle aches, and support emotional balance.
Practice self-compassion: Motherhood is transformative and often challenging. You may not feel like yourself and that’s completely normal. Be patient with your emotions, your physical recovery and your evolving identity. Let go of expectations around ‘bouncing back’ and instead honor your own unique pace. Try using affirmations, journaling or mindful breathing exercises to stay grounded.
Seeking and accepting support
One of the most important things you can do for your postpartum health is to allow yourself to be supported. Humans were never meant to do this alone. Historically, mothers were cared for and nurtured by their communities for weeks or months after birth. However, modern life doesn’t always allow for this level of support, but you can still cultivate a strong village around you. If you have a partner, involve them actively in parenting and household responsibilities. Divide tasks like nighttime feeds (if bottle-feeding or pumping), nappy changes, or meal preparation. Sharing the load not only reduces your stress but strengthens your bond as a parenting team.
The 555 rule
The 555 rule is defined as a suggested timeframe for recovery following birth, 5 days in bed, 5 days on the bed and 5 days around the bed. It emphasises rest as the foundational pillar of the postpartum period. The rule was inspired by various postpartum traditions across the world, such as Zuò yuè zi in China to La cuarentena in Mexico. The 555 rule allows for rest, recovery, connection with your baby and time to really listen to your body and its needs.
- 5 days in bed: Focus on nothing but sleeping, napping, cuddling with and feeding your baby. Imagine yourself cocooned in a protected bubble, where you allow your body uninterrupted healing.
- 5 days on the bed: Bed remains your best friend in this phase. Slowly incorporating gentle movement, while honouring your body's limits is key. Sitting up in bed, cuddling baby, making the bed or getting dressed are all welcomed movements.
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5 days around the bed: Start slowly reclaiming movement, walking to the kitchen or sitting in locations other than your bed. It may be tempting to do all the things at this point, don’t. Rest and healing remain your priority.
Seek professional support
Consider working with a postpartum doula, lactation consultant, pelvic floor physiotherapist or naturopathic practitioner trained in postpartum care. These professionals offer tailored guidance and reassurance during a vulnerable time. If you're experiencing emotional distress, talking with a therapist or counselor who specialises in maternal mental health may be incredibly beneficial.
Connecting with other mothers can also help normalise your experience, reduce feelings of isolation, and build friendships. Look for new parent groups, online forums, or local playgroups. Sharing your highs and lows with others going through the same stage of life can be a powerful reminder that you are not alone.
Conclusion
Postpartum is not just about recovering from birth, it is a journey filled with new challenges and changes to your life. Proper nutrition, rest, emotional support and self-care can help you thrive in this beautiful and demanding season of life. Every mother’s experience is valid and asking for help is a powerful, courageous step in the right direction.