The First 6 Weeks Postpartum: A Nourishment & Recovery Guide

Your postpartum period is a time of deep healing and transformation. Honoring each phase with proper nourishment, rest, and movement can help you recover fully and feel your best. Here is your ultimate guide of what to eat, what to do, and what to be mindful of in the first days, weeks and beyond!

The First 72 Hours: Deep Rest & Immediate Recovery

What to Eat:

• Warm, easily digestible foods: bone broths, soups, congee, stews, kitchari, mashed sweet potatoes, etc.

• Blood-building foods: liver, beets, leafy greens (powder forms)

• Hydration: water, electrolytes, teas (red raspberry leaf, chamomile)

What to Do:

• Stay in bed as much as possible

• Drink warm fluids to support circulation and digestion; digestive fire is low.

• Skin-to-skin contact with baby to promote bonding and milk production.

Fun Fact: Your uterus begins contracting immediately after birth and will begin to shrink back to its pre-pregnancy size over the next 6 weeks!

What to Watch For:

• Signs of excessive bleeding (large clots or soaking a pad in an hour)

• Dizziness or faintness (could indicate dehydration or blood loss)

Gentle Movement:

• Diaphragmatic breathing to support core and pelvic floor recovery.

• Slow, intentional stretching from bed (neck movement, shoulder rolls, arms and legs)

Week 1: The Cocoon Phase

What to Eat:

• Warm, nourishing meals: soups, stews, porridges, congee, slow-cooked meals, etc.

• Healthy fats to support hormone balance: ghee, avocado, olive oil.

• Warming spices: ginger, cinnamon, turmeric (reduce inflammation and warm body)

• Hydrate!

What to Do:

• Prioritize sleep & rest-your body is undergoing major healing.

• Accept help from others (food, cleaning, errands)

Fun Fact: Your body produces oxytocin when you breastfeed, which helps your uterus contract and heal faster!

What to Watch For:

• Baby blues vs. postpartum depression (it’s normal to feel emotional, but prolonged sadness or disconnection is a sign you might need some additional support)

Gentle Movement:

• Slow, mindful walks around the house.

• Pelvic tilts and core engagement breathing.

Weeks 2-3: Rebuilding Strength & Energy

What to Eat:

• Protein-rich meals: eggs, salmon, lentils, slow-cooked meats.

• Iron & mineral-rich foods: cooked dark leafy greens (or powder), bone broth, add in more colors.

• Collagen-rich foods for tissue healing: bone broth, gelatin, powder.

What to Do:

• Gradually increase movement, but continue prioritizing rest.

• Start pelvic floor awareness exercises (consult a PT if needed).

• Get fresh air- gentle walks outside are great for mood & circulation.

Fun Fact: Your ligaments are still loose due to lingering relaxin hormones, which is why avoiding high-impact movements is essential!

What to Watch For:

• Signs of mastitis (red, warm, painful breast area, flu-like symptoms).

• Postpartum bleeding should be lightening-if it gets heavier, slow down.

Gentle Movement:

• Seated stretches for shoulders, neck and back (try while feeding!)

• Gentle pelvic floor awareness and core activation.

Weeks 4-6: Foundation for Long-Term Healing

What to Eat:

• Energizing foods: lean proteins, quinoa, vegetables.

• Omega 3s for brain and hormone health: salmon, chia seeds, flaxseeds.

• Vitamin C-rich foods for immune support: citrus, bell peppers, berries.

What to Do:

• Begin integrating gentle yoga and low-impact movement once cleared by care provider.

• Establish a rhythm for self-care (even small moments make a difference!)

• Connect with other postpartum moms for community support.

Fun Fact: It is completely normal for women to experience a delayed return of their menstrual cycle for months after childbirth, especially if exclusively breastfeeding.

What to Watch For:

• Persistent emotional struggles (consider reaching out for professional support)

• Your body is still recalibrating hormonally, and postpartum hair loss can peak around this time-support yourself with nutrient-dense foods and collagen-rich foods.

• Persistent pelvic pain or heaviness (could indicate prolapse- watch for signs and seek out a pelvic floor therapist)

Movement:

• Slow, controlled yoga practice focusing on stability & core connection-seek out a postpartum class or baby & me classes locally or online.

• Walking longer distances, while also listening to your body.

The 6-Week Mark & Beyond: Reclaiming Strength

Your healing journey doesn’t stop at 6 weeks! Continue nourishing your body, honoring your emotions, and moving with intention. Whether it’s returning to your yoga practice, strengthening your core, or simply finding time for you, this is your time to step into your next chapter feeling strong, supported, and empowered.