The postpartum period is just as important to prepare for as pregnancy itself. For most new parents—whether it’s their first baby or their third—the transition into life after birth can be challenging. Sleep deprivation, physical recovery, and the demands of caring for a newborn can quickly take a toll. If you’re breastfeeding, you’re still nourishing another human entirely, which requires significant energy and nutrients.
To avoid feeling depleted and overwhelmed, it’s crucial to nourish your body and mind during the postpartum period. As a naturopath and mother of two, I’ve put together my top five tips to help you embrace a more joyful postpartum experience.
1. Plan Ahead for a Smooth Transition
Planning for your postpartum experience is just as important as preparing for pregnancy. In your third trimester, make a list of things you may need help with: breastfeeding support, sleep advice, meal preparation, or a “crying buddy” to talk through those challenging moments.
Create a support network that includes trusted professionals such as a lactation consultant, your GP, a postpartum doula, and even a naturopath (that’s me). Having a solid plan in place means you’ll feel more confident and supported when challenges arise.
2. Outsource Everything You Can
One of the best pieces of advice I give to expectant parents is: learn to outsource. Most family members and friends are more than willing to help—they just need to be asked. Organise a meal train with friends, request grocery deliveries, and ask someone to help you with essential errands or a cup of tea.
Take the time before baby arrives to identify what help you’ll need and who can pitch in. Trust me, this planning will be much easier before the sleep deprivation sets in!
3. Nourish Your Body for Postpartum Vitality
The nutritional choices you made during pregnancy set the stage for your postpartum recovery. Eating well in the months after birth will support your energy, hormone regulation, thyroid function, and neurotransmitter production (the chemicals that affect mood, like serotonin and dopamine).
It’s common for midwives or obstetricians to test for iron levels around the 26-week mark, but I also recommend checking vitamin D levels—many people are deficient in this essential nutrient. Depending on your diet and lifestyle, I may suggest additional supplements, like vitamin B12 or folate, or herbal medicines to help keep you nourished during this important time.
Even if you’re no longer pregnant or breastfeeding, don’t forget your prenatal vitamins—they’re still important for energy and overall well-being during postpartum recovery.
4. Incorporate Gentle Movement Into Your Daily Routine
When it comes to exercise during postpartum, the goal is not to “bounce back” to your pre-pregnancy body. Instead, aim to support your overall health, including mood, digestion, and detoxification. In those first months after birth, you may not feel up to intense physical activity, and that’s perfectly okay.
As you feel ready, I recommend starting with gentle stretching, a short walk outside, or some gentle postnatal yoga. Sunlight exposure and fresh air, even for just a few minutes, will help regulate your circadian rhythm (your internal body clock) and support your mood.
Gradually, as you regain strength, you can increase your exercise routine with activities like Pilates or online home workouts that focus on postnatal recovery.
5. Be Gentle with Yourself
Your postpartum journey will be unique, and it’s important to approach it with compassion. Every baby is different, and that means your experience of postpartum will be too. Some babies sleep well, others wake frequently; some babies prefer constant holding, while others want to explore their surroundings.
This period is about letting go of expectations and comparisons. Your journey doesn’t need to look like anyone else’s. Focus on those precious moments with your newborn and don’t worry about being productive. Most things can wait while you enjoy new parenthood.
I hope these tips help ease your postpartum journey. As a naturopath, I absolutely love supporting new parents during this exciting and transformative time. If you’d like guidance or support to optimise your health during postpartum, don’t hesitate to get in touch with me. I offer free 15-minute introductory calls so we can chat about how I can help.
You can book online at little-village.com.au, or reach out via phone at 0452 348 108 or email at hello@little-village.com.au. I’m here to support you every step of the way!
In good health,
Lee x