Community Partner: On Nutritional Support for Postpartum Healing
What a treat you’re in for today! My gorgeous partner for the month of March, Ms. Marina Zahran, an Ayurvedic Health Practitioner, shares her thoughts, tips, and encouragement around nourishing the body, mind, and spirit after giving birth. Take her words to heart, my friends. We have so much to learn from her and from other countries and cultures who revere those who’ve recently given birth and invite a slowing down, a healing period, and a time for deep reflection over the miraculous life transformation that is becoming a parent.
The experience of giving birth is nothing short of a profound experience, which might include a slew of physical, emotional, and spiritual becomings; a sacred time that calls for intentional care, deep compassion, and tender support.
Today we explore the nutritional element of supporting those in their postpartum chapter. In the effort to replenish the mama during her post-partum period, the ancient wisdom of age-old traditions often calls for deep rest and highly stabilizing and nutritious foods.
During this time the body benefits from nourishing and warming foods. Incorporating bone broth, unctuous soups, and ghee can help to nourish the body. My favorite format of food prep is to use… the CROCK POT!
Here is a template recipe for a postpartum soup:
2 quarts bone broth
1 cup water
1 cup of vegetables of choice (sweet potato, carrots, onions, etc)
1 cup grain/carb of choice (rice, lentils, pasta, etc)
1 cup protein of voice (chicken, pork, beef, tofu, etc)
Bone broth is a traditional healing food that is rich in minerals, collagen, and gelatin. It is easy to digest and greatly supports gut health, joint health, and skin health. Unctuous soups, such as vegetable soups or lentil soups, are also great for postpartum healing. They are easy to digest and provide essential nutrients such as protein, fiber, and vitamins.
Ghee is a type of clarified butter that is used in Ayurvedic medicine. It is believed to be a healing food that helps with immunity, and resilience. Adding ghee to soups, vegetables, or rice dishes can provide a boost of healthy fat and nutrients.
Additionally, smoothies are an easy way to incorporate nutrient-dense foods such as fruits, vegetables, and healthy fats. They are also easy to digest and can provide a quick energy boost. We want to be mindful of consuming cold smoothies during winter months; further, you can always ‘winterize your smoothies’ by adding cinnamon, nutmeg, clove, and cutting out ice!
Here is a template recipe for a postpartum smoothie:
1 frozen banana
1 cup of frozen berries
1 cup of almond milk or coconut milk or coconut water
1 tablespoon of almond butter or coconut oil
Additional options (dates, hemp seeds, chia seeds, protein powder, collagen, flax seeds, avocado, cacao nibs_)
Do you know what supports a healing journey alongside nutritional foods? REST! Give yourself the gift of rest and resist the urge to “do”! Accept the invitation to release into this slow and meaningful time. These first 40 days after labor and delivery are historically dedicated to the mama on her healing journey as she steps into the sacred space of motherhood.
In many cultures, the postpartum period is considered a sacred time that requires special care and attention. In the book "The First Forty Days," author Heng Ou recommends that mothers cherish their well-being in ways that feel genuine and supportive to them. She recommends creating a nurturing environment, eating nourishing foods, and resting as much as possible.
Mamas might consider keeping a mantra close to the heart, such as… "I am strong, I am capable, and I am healing." Repeat this mantra to yourself whenever you need a reminder of your strength and resilience. It can be helpful to write this mantra down and place it somewhere visible, such as on the bathroom mirror or refrigerator.
Remember to take it slow, practice self-care, and reach out for support when needed. Your health and well-being are essential not only for yourself but also for your baby's health and development.
