Preparing for Postpartum
Preparing for postpartum is just as important as preparing for birth. Here are some things I want you to know and prepare for before your baby arrives, so that you can be as rested, nourished, and the best parent you can possibly be.
Sleep
One of my favorite resources on parenting and specifically sleep is this incredible company called Hey Sleepy Baby. Rachael, the founder, is a San Francisco based sleep consultant and mom who has a wonderful approach of providing intuitive parenting guidance, and the evidence behind why it’s good for your and your babies.
A message from Rachael on her approach: “My approach focuses on relationship and development before everything else. I do not use sleep training methods, but that doesn’t mean I don’t have tons of ideas for gently leading a baby toward better sleep. There are “baby-led” changes as well as “parent-led” changes, and I aim to equip each parent that takes my courses with the knowledge and confidence to decide the best path for them! Babies and families all function very differently. Infants have totally different needs, temperaments, and rates of development. Two babies the same age might require a difference of 8 hours in daily sleep for optimal functioning and health (right?!)- and families all have different goals and values!”
Please read the following articles from Hey Sleepy Baby:
The Research on Responsive Caregiving
Safe Bed Sharing Guidelines: How to Co-Sleep More Safely With Your Baby
More on the topic of rest for you, as the parent, is the 5-5-5 rule. I have had many a 2nd time mom tell me that after following this protocol with their 2nd postpartum, they felt so much better than after their first birth. Read more in detail here.
Nourishment
What does nourishment mean? My interpretation of the word is feeling whole, and completed by what you are giving your body and soul, particularly as it relates to food. In postpartum, especially for those who are breastfeeding, nourishment is of the utmost importance. When you are breastfeeding, you require a minimum of 500 extra calories per day. You certainly do not need to count, but I’m mentioning it so you understand you need to be eating about 25-30% more food than you would typically. Breastfeeding requires 25% of your body’s daily energy… that’s more than your brain!
Lily Nichols is a registered dietitian who has written several books on pregnancy, birth, and postpartum. She has a blog post linked here explaining the key principles of postpartum foods and some great recipes. Making some freezer meals ahead of time is a great strategy for postpartum.
If you have someone in your life who wants to nourish you, but maybe isn’t the best cook, you can share these items, or maybe add them to your registry.
Postpartum Restorative Tonic from Milk Moon Herbs
“This divinely tart and sweet syrup is crafted to nourish the postpartum body with iron-building herbs, mineral-rich plants, and restorative adaptogens. Nettle, Alfalfa, and Oat Straw flood the body with bioavailable calcium, magnesium, iron, and B vitamins, while Raspberry Leaf helps tone uterine and pelvic muscles. Dandelion root and leafsupport liver detox, reduce swelling, and aid gentle digestion, and Ashwagandha offers warming adaptogenic support to balance stress and restore energy. Traditional Chinese allies like Ginger, Goji, and Jujube improve circulation, fight inflammation, and nourish the blood, while Yellow Dock Root enhances iron absorption for sustained vitality. Schisandra Berry adds a tangy adaptogenic boost for adrenal support and mental clarity, and Rosehips deliver vitamin C for immune health, wound healing, and enhanced iron uptake. Together, this blend helps you rebuild strength, balance, and resilience in the sacred postpartum window.”
OMA Seaweed Soup - Bone Broth and Vegan Options
This is a ready-to-go version of a traditional Korean postpartum soup called miyeok-guk. All you need to prepare it is hot water.
“OMA is a delicious seaweed soup, bone broth-based with organic seaweed fiber to soothe digestion, packed with vitamin K & minerals, iodine, omega-3, and natural collagen. A functional superfood, ready in 2 mins, just add water. From the traditional Korean miyeok-guk, with a taste approved by Korean Chef & Moms, for modern life!”
Oakland company providing nourishing foods with a diverse menu. Their starter pack is $150 for 3 stews, 2 soups, and 1 drink. Their products come frozen so you can simply heat them up whenever you’re ready. They use local, organic ingredients.
Another local meal service specific to postpartum families, using local, organic foods.
“Pushee POST is specifically designed for postpartum needs. The type and amount of ingredients are carefully chosen to support hydration, breastfeeding, recovery and overall well-being. Unlike most other hydration mixes, POST uses only food-grade ingredients and avoids artificial sweeteners, dyes and unnecessary additives.”
Vitamin D drops are recommended for all breastfed babies to prevent rickets. If you prefer, you can take a high dose vitamin D supplement like this one instead. You can read more here. I recommend this brand because it’s higher than most, but you can choose any brand you like. Please ensure that your daily dose is between 4000 IU and 6400 IU if you choose to use this strategy.
