A new mama's eating guide for healing & recovery
Your body goes through many changes during pregnancy and birth. In addition to adequate rest and working out, eating healthy nutritious meals is essential for recovery.
The postpartum phase is one in which women - mothers - and their mental and physical health is often overshadowed by the arrival of a brand new baby. This is why it is imperative that women equip themselves with the knowledge that enables them to look after their physical and mental well-being while caring for their newborn. Working out is an integral part of healing, but so is knowing which foods will help you recover from childbirth and regain your strength and stamina.
It goes without saying that you MUST take all the multivitamins and supplements that your gynecologist prescribes to you. Other than that, your diet should be nutrient-dense and high in collagen to strengthen your bones (which have been weakened during labor). It can never be emphasized enough how important hydration is, not just for postpartum recovery but for good health overall. Drink at least 8-10 glasses of water a day and make it part of your daily routine.
Foods/ food groups that are strongly recommended, are:
Green, leafy vegetables: spinach, kale, lettuce, broccoli, capsicum, rocket, potato, sweet potato, peas, etc.
All kinds of fruits and berries (in moderation, of course)
Probiotic rich foods like yogurt
Iron-rich foods like beef, lamb and bone broth. Bone broth also has a high concentration of collagen and can aid in making bones stronger. One cup a day is recommended.
Essential fatty acids which are found in most nuts and seeds (walnuts, flaxseeds, hemp seeds, etc). Alternatively, you can also take supplements for fatty acids (fish oil, cod liver oil, etc).
If you’re breastfeeding, you might want to incorporate fenugreek, fennel and cumin in your diet or just take it raw to increase milk supply. Along with all of the above, if you can get your hands on some panjeeri - a healthy mix of desi ghee, makhanay (lotus seeds), and dry fruits and apart from being great for postpartum recovery, it also makes for a delicious non-guilty sweet dish!