Nutrition and Wellness for New Moms: Taking Care of Yourself Postpartum

If you’ve ever listened to the in-flight safety instructions, you’ve heard it: “Secure your oxygen mask before helping others.” It’s a rule that seems counterintuitive—especially as a new mom when your instinct is to put your baby first. But the truth is, you can’t pour from an empty cup. Prioritizing your own well-being ensures you have the strength, energy, and clarity to care for your little one in the best way possible.

Proper baby nutrition, postpartum recovery, and self-care can help you heal, maintain energy, and support your mental health. Here are essential wellness and nutrition tips for postpartum moms.

1. Prioritize Nutrient-Dense Foods

Your body needs the right fuel to heal and function optimally postpartum. Focus on whole, nutrient-rich foods that provide essential vitamins and minerals:

• Protein (lean meats, eggs, beans, nuts) aids in tissue repair and muscle recovery.

• Healthy fats (avocados, nuts, olive oil) support hormone regulation and brain function.

• Iron-rich foods (spinach, lentils, red meat) help combat postpartum fatigue.

• Hydrating fruits and vegetables (oranges, cucumbers, leafy greens) replenish lost fluids and support digestion.

2. Stay Hydrated

Hydration is essential for postpartum recovery. Drinking plenty of water throughout the day can help maintain energy levels and improve digestion. Herbal teas and electrolyte-rich drinks are also great options for staying hydrated. 

While staying hydrated is essential for your overall well-being, it’s a common misconception that increasing fluid intake will boost milk supply. Research indicates minimal correlation between fluid consumption and milk production. So, don’t stress about not drinking enough water; it won’t affect your breastfeeding journey. Trust that your body knows how to provide for your baby!

3. Support Your Mental Health

The postpartum period can be emotionally challenging, making mother wellness a priority. Our Virtual Postpartum Doula Support provides emotional reassurance and guidance, helping you navigate the ups and downs of new motherhood. Speaking with a doula, therapist, or supportive friends and family can offer valuable encouragement during this transition.If you ever experience thoughts of harm towards yourself or others, it's crucial to seek professional help immediately. 

4. Get Adequate Rest (When You Can!)

Newborn sleep schedules are often unpredictable, making rest difficult. While you may not always get a full night’s sleep, our Newborn Schedule and Sleep Support can help establish healthy sleep patterns for both you and your baby.

If you need more rest, our Nighttime Support services allow you to sleep while an overnight doula cares for your baby—helping you wake up refreshed and ready to take on the day. Some insurance plans are starting to cover these services, so check with your plan to see if you may have this benefit!

5. Seek Professional Guidance and Support

Every mom's postpartum journey is unique, and our postpartum doula services are designed to meet you wherever you are on that path. Whether you're seeking advice on baby nutrition, newborn care, or establishing a routine, we provide expert guidance that's tailored to your specific needs through both virtual and in-person support.

Our Daytime Support service includes hands-on assistance with light household duties, meal preparation, and postpartum recovery. For parents bringing home a baby from the NICU, we offer Post-NICU Support that provides specialized guidance to help ease the transition back home.

6. Give Yourself Grace

Adjusting to motherhood is a journey, not a race. Listen to your body, set realistic expectations, and be kind to yourself. You’re doing an amazing job, and prioritizing your wellness and nutrition will help you be the best mom you can be.

Take the Next Step in Your Postpartum Wellness Journey

If you ever feel like you need support or just someone to talk to as you navigate this new chapter, we’re here. At Bring Home Bliss, our goal is to support you, not to sell you services. Reach out when you're ready—we look forward to being part of your journey into motherhood.

All my (dou)love,
Kim