Bringing new life into the world is a transformative experience, but the holistic postpartum recovery period can bring about significant hormonal changes impacting your body, mood and overall health. After childbirth, many new parents seek natural ways to restore balance and nurture their recovery. Whether you’re dealing with fatigue, mood swings, or just trying to regain your equilibrium, understanding how to support your body holistically can make a world of difference.
Natural hormone balance postpartum is critical for overall well-being. As a Functional Nutritional Therapy Practitioner and Holistic Health Coach, I specialize in guiding women through the transformative stages of motherhood, including the postpartum period. With extensive experience in energy healing, nutritional therapy, and emotional wellness, I’ve helped countless women regain their vitality after childbirth. My background in nutrition and holistic health, combined with certifications in crystal reiki and chakra healing, gives me a unique perspective on how to support hormonal balance and overall recovery during this critical time.
Let’s explore the gentle, natural methods to help your body adjust after childbirth. From nutritional insights and lifestyle activities to energy healing practices, we’ll cover the essential steps to promote hormonal harmony and overall health during this pivotal time.
Here’s what we’ll cover in this article:
- Understanding Postpartum Hormonal Changes
- A Well-Balanced Diet in Holistic Postpartum Recovery
- Lifestyle Activities to Support Postpartum Recovery
- Energy Healing Practices
- Supportive Remedies for Postpartum Care
- Professional Support for Postpartum Health
Understanding Postpartum Hormonal Changes
Childbirth triggers a significant hormonal shift. During pregnancy, hormones like estrogen and progesterone are at their peak, helping to support the pregnancy and prepare the body for childbirth. These hormones play essential roles in maintaining the uterine lining, supporting fetal development and preparing the body for breastfeeding.
However, after delivery, the levels of these hormones drop rapidly. This sudden decline can lead to various postpartum challenges, including mood swings, fatigue, and even postpartum depression. The body’s attempt to rebalance these hormones during the postpartum period can be physically and emotionally taxing.
Understanding these hormonal changes is crucial for effectively supporting your body’s recovery. For instance, estrogen — which is significantly reduced after childbirth — plays a role in regulating mood and energy levels. Its sharp decline can contribute to feelings of sadness, irritability, and fatigue, common symptoms of the “baby blues” or when prolonged, postpartum depression.
A Well-Balanced Diet in Holistic Postpartum Recovery
A well-balanced diet rich in essential nutrients can be a powerful ally in restoring hormonal balance during the postpartum period. Proper and fulfilling nutrition plays a crucial role in supporting recovery, stabilizing mood, and enhancing overall well-being. Specific foods and nutrients can aid in regulating hormones, reducing inflammation, and replenishing essential vitamins and minerals that may be depleted after pregnancy and childbirth.
B Vitamins: Leafy greens, eggs and legumes
Jaclyn Downs, founder of Functional Nutrigenomics LLC, emphasizes the importance of proper nutrition during the postpartum period, regardless of whether a woman is breastfeeding. She highlights “B vitamins are crucial during pregnancy and especially the postpartum period, as they support stress resilience, mood regulation, and energy production.” She recommends opting for bioavailable forms of these vitamins, such as methylfolate, which the body can readily use. For B vitamins, she suggests foods like leafy greens, eggs and legumes.
Magnesium: Pumpkin seeds, black beans and almonds
Magnesium is another vital nutrient often deficient in many diets. According to Downs, “Magnesium deficiency is all too common, and can help to solve so many typical postpartum complaints like constipation, fatigue, and inability to fall or stay asleep.” Magnesium, found in foods like pumpkin seeds, black beans and almonds, supports relaxation and stress reduction. She also loves using Epsom salt soaks for magnesium intake, highlighting that “you get the huge added benefit of sulfate, which is needed for hormone health and detoxification.”
Fiber: Carrots, celery, broccoli, nuts, seeds and beans
Fiber is essential for maintaining regular bowel movements and detoxifying the body. Downs explains, “Making sure you are getting enough fiber will keep you having regular bowel movements that are easy to pass. We need to excrete toxins, and that includes ‘used’ hormones, making sure they don’t recirculate and create imbalance.” But there is a difference between soluble fiber, which supports gut health and cholesterol levels, and insoluble fiber, which aids in stool bulking — you need both. Reach for apples, citrus fruits, and brussel sprouts for a good dose of soluble fiber. Grab some carrots, celery, broccoli, nuts, seeds, and beans for the addition of insoluble fiber. For a fun twist, Downs adds, “Avocados are a rich source of both soluble and insoluble fiber!”
Omega-3 fatty acids: Salmon, flaxseeds and walnuts
Omega-3 fatty acids from fish or quality fish oil supplements can reduce inflammation and support mood. Downs advises focusing on “nourishing, nutrient-dense foods, not just ‘healthy’ foods.” And this is exactly why you need fat in your diet. She says, “cholesterol is the precursor to all of our sex and stress hormones.” Omega-3 fatty acids, particularly those found in fatty fish like salmon, as well as in flaxseeds and walnuts, are vital for reducing inflammation and stabilizing mood. These essential fats play a critical role in brain health, and their anti-inflammatory properties can help mitigate the inflammatory response that often follows childbirth. Omega-3s also contribute to the production of hormones that regulate mood, making them particularly beneficial for preventing postpartum depression and supporting emotional well-being.
Carbohydrates and Protein: Root vegetables, organic berries, whole grains
Downs suggests to “reach for root vegetables, organic berries, and whole grains that are not processed, refined, or finely ground into flour.” She also emphasizes that certain pesticides can pass through breastmilk, so opt for organic, especially in your produce. And, when talking about protein, prioritize clean protein over processed carbs, as protein creates the building blocks for the production of hormones and it helps to stabilize the blood sugar.
Hydration
It’s not just about the food you put in your mouth — it’s also about the way you stay hydrated! Staying hydrated is fundamental for postpartum recovery. Adequate water intake helps flush out toxins, supports milk production for breastfeeding mothers, and aids in the body’s natural detoxification processes. Downs says, “if you use electrolytes, be sure to choose one with a high content of potassium (this especially supports adrenal health!). Coconut water is a naturally occurring electrolyte drink.”
Lifestyle Activities to Support Holistic Postpartum Recovery
Incorporating gentle physical activities and self-care routines into your daily life can significantly enhance your postpartum recovery. The postpartum period is a time of immense change, both physically and emotionally, and establishing a routine that promotes relaxation, movement, and mindfulness can support your body’s healing process and help restore hormonal balance.
While you shouldn’t go for a jog a week after giving birth, these activities not only aid in physical recovery but also play a crucial role in mental and emotional well-being.
- Yoga and Stretching: Yoga is a highly beneficial practice during the postpartum period, offering a gentle yet effective way to reconnect with your body. Postpartum yoga focuses on poses that help release tension, improve circulation, and strengthen the muscles that may have been weakened during pregnancy and childbirth. The deep, mindful breathing practiced in yoga can also stimulate the parasympathetic nervous system, which helps reduce stress levels and promotes a sense of calm.
- Meditation: Meditation is a powerful tool for reducing stress and promoting emotional well-being, particularly during the postpartum period when hormonal fluctuations can lead to mood swings and anxiety. Regular meditation practice can help stabilize your mood by promoting mindfulness, which allows you to manage stress more effectively and cultivate a sense of inner peace. Meditation encourages deep breathing and relaxation, which can counteract the body’s stress response and support hormonal balance.
- Sleep Hygiene: Getting adequate sleep is essential for postpartum recovery, yet it can be challenging due to the demands of caring for a newborn. Prioritizing sleep hygiene—such as creating a calming bedtime routine, minimizing screen time before bed, and napping when the baby naps—can support your body’s healing process and help regulate your hormones. Lack of sleep can exacerbate postpartum mood disorders and hinder your physical recovery, so it’s important to make rest a priority whenever possible.
- Social Support: Bianca Sprague, founder of Bebo Mia, sheds light on the profound effect that a strong social support system has on hormonal balance and overall recovery during the postpartum period. She explains “researchers and social workers have found that there are multiple factors that influence perinatal mood, some of the biggest influences are: Biology, psychological factors, individual risk factors and circumstances, and finally, parenting culture.” She emphasizes that supported families experience fewer mood disorders, especially when aided by a doula.“With oxytocin levels higher, new parents have extra support bonding with their baby or babies,” she notes. The presence of supportive individuals helps new parents feel empowered, ultimately leading to trust in their parenting abilities and positive changes in brain chemistry. Sprague underscores the importance of a well-considered postpartum plan, stating, “the lack of one will increase stress, impact sleep, leave new parents feeling unsupported and leave room for the harm from the intensive parenting model to take hold.”
Energy Healing Practices
Energy healing techniques like Reiki, crystal therapy, acupuncture, sound healing, and breath work offer gentle, holistic approaches to postpartum recovery, focusing on balancing the body’s energy to support emotional and physical healing. These practices are rooted in ancient traditions that recognize the interconnectedness of mind, body, and spirit, making them powerful tools for new parents navigating the complexities of the postpartum period.
Reiki
Reiki is a form of energy healing that involves the gentle laying of hands on or near the body to facilitate the flow of life force energy, promoting relaxation and emotional balance. During postpartum recovery, Reiki can be particularly beneficial in reducing stress, alleviating anxiety, and supporting the body’s natural healing processes. The soothing nature of Reiki helps calm the nervous system, making it easier to cope with the emotional ups and downs that often accompany this period.
Crystal Therapy
Crystal therapy involves using specific stones and crystals to support healing and balance within the body. In the context of postpartum recovery, certain crystals are believed to aid in emotional healing and hormone regulation. For example, moonstone is known as a stone of new beginnings and is thought to help balance hormonal cycles, making it an ideal companion during the postpartum period. Rose quartz, often called the stone of unconditional love, can promote self-compassion and emotional healing, helping new parents navigate the emotional challenges of early parenthood.
Acupuncture
Acupuncture is a traditional Chinese medicine practice that involves the insertion of fine needles into specific points on the body to restore energy flow, or Qi, and promote balance. During the postpartum period, acupuncture can be particularly effective in addressing hormonal imbalances, reducing stress, and enhancing overall recovery. It is often used to treat postpartum depression, fatigue, and physical discomforts like back pain or headaches. By stimulating specific acupuncture points, this practice can help regulate the endocrine system and promote the body’s natural healing processes.
Supportive Remedies for Postpartum Care
Natural remedies like herbal teas, essential oils, and supplements can play a vital role in balancing hormones and supporting overall well-being during the postpartum period. These holistic approaches offer gentle, effective support as your body adjusts after childbirth.
Herbal Remedies
These can be highly beneficial for postpartum recovery and hormonal balance. Downs identifies nettles as a “powerhouse of nutrients,” which includes vitamins A, C, K, and several B vitamins, and can support lactation. She also points out that “lemon balm is known as a relaxing herb with calming properties, which is great for supporting postpartum anxiety, depression, and stress.” Holy basil is another useful herb for its adaptogenic and calming effects. Downs advises choosing “high-quality, organic herbs from reputable sources to avoid contaminants.”
Combining nutritional guidance with herbal remedies can enhance postpartum care. Downs suggests that “cooking with culinary herbs is always a great way to promote health, detoxification, and longevity,” as they contain essential phytonutrients. Drinking herbal teas, she notes, can also be a beneficial practice. She says, “I like mixing the less-pleasant tasting herbs with herbs that have a bolder flavor, like ginger or peppermint,” and using these infusions in various dishes.
Essential oils
Essential oils offer powerful emotional support through aromatherapy. Lavender is well-known for its calming effects, helping to reduce stress and improve sleep, which can be especially beneficial for managing postpartum mood swings.
Clary Sage is another excellent choice, as it helps balance hormones, regulate menstrual cycles, and alleviate stress. Incorporate these oils into your routine by diffusing them in your space, adding them to a warm bath, or applying them topically (diluted) to promote emotional and physical well-being during the postpartum period.
Professional Support for Postpartum Health
While natural remedies offer valuable support, professional guidance can be crucial for addressing specific needs and ensuring a smoother postpartum transition. Engaging with experts can provide tailored solutions and comprehensive care to complement your self-care routine.
Postpartum Doulas
According to Sprague, postpartum doulas play a crucial role in stabilizing hormones and easing the transition after childbirth when it comes to holistic postpartum recovery. “Postpartum doulas are the stop gap from the loss of intergenerational family care and the failings of postpartum medical care,” she explains. They provide essential support that can significantly reduce the risk of mood disorders.
“Having a person that is there to parent the parent is so lacking for most families,” she adds. Doulas enhance recovery by boosting confidence through education and praise, assisting with newborn care and infant feeding, and ensuring that parents are well-fed and rested. Additionally, they handle light house chores, allowing parents to focus on recovery.
“Finally, giving new parents a chance to process the birth without having to defend their gratitude or love of their baby is really important for recovery and prevents the misfiling of memories leading to trauma.”
Lactation Support
Sprague highlights the importance of lactation support in postpartum recovery. She notes that “prolactin and oxytocin are the main hormones associated with lactation,” and these hormones can be significantly impacted by stress and lack of support. Effective lactation support can alleviate stress and anxiety related to nursing, especially in the early days. “Feeling empowered and encouraged in the early days and weeks of feeding can minimize stress significantly,” she says. Ensuring a proper latch and engaging in skin-to-skin contact are vital for hormonal health. Sprague also recommends contacting an International Board Certified Lactation Consultant (IBCLC) if there are concerns about breastfeeding.
Integrating support from postpartum doulas and lactation consultants into a postpartum care plan can greatly enhance recovery. Sprague advises, “When choosing a professional, make sure you feel like there is a value alignment with them and trust your gut.” She emphasizes the importance of researching and selecting professionals before the baby arrives to avoid feeling stressed or desperate.
“As part of your postpartum plan, put together a list of folks to call and tape it to your fridge or in your cupboard door,” she suggests. This list should include a postpartum doula, emergency care contacts, a therapist, an IBCLC, and other helpful services. Sprague also recommends considering asking for contributions to a doula fund or other care services as a way to involve family and friends meaningfully.
Holistic Health Practitioners
They are like the all-in-one care team you didn’t know you needed. They offer personalized advice and treatments that go beyond the basics to truly support your overall well-being. By integrating various approaches—like nutrition, stress management, and complementary therapies—they address your unique health needs with a tailored touch. These practitioners bring a well-rounded view of health to the table, helping you balance hormones, manage stress, and support both emotional and physical recovery.
Their expertise ensures that every treatment and lifestyle adjustment is designed with your specific needs in mind. Engaging with these professionals offers a comprehensive approach to holistic postpartum recovery, enhancing your recovery, and making sure you have the support you need for a healthier, more balanced transition into new parenthood.
Balancing your hormones postpartum is a journey that requires patience, care, and the right support. Whether through nutrition, lifestyle changes, or energy healing practices, there are many ways to nurture your body and mind during this time. Remember, you’re not alone in this journey—reach out for professional help if needed and take gentle steps toward restoring your balance.
