Thriving in the Postpartum Period: Nourishment, Rest, and Support for New Moms

Honoring the Sacred Postpartum

As many of you know, I am a postpartum doula with extra training and certifications in traditional holistic postpartum care. I believe with all my heart that if we moms were better prepared for, equipped for, and supported through the sacred postpartum period, many common postpartum challenges could be eased—if not avoided altogether.

Before baby’s arrival, the focus is firmly on the mother’s well-being, with frequent doctor visits and friends and family checking in. But after birth, the next visit with her care provider often isn’t until the six-week checkup—a long stretch for a brand new mother to navigate alone.

Many women describe feeling overlooked or invisible after giving birth. Everyone is eager to meet and hold the baby, but few stop to ask: How are you, Mama? So how can we set ourselves up for a postpartum period where we don’t just survive—but truly thrive? I’m so glad you asked.

Nourishment: Fueling Your Healing

As wild as it sounds, food often falls to the bottom of the list for new moms. As a

doula, I frequently arrive at homes where the mother hasn’t eaten much at all. Let’s set you up for success:

Meal Prep Before Baby

Preparing and freezing your favorite meals ahead of time can be a game-changer. If you’re not a fan of solo meal prep (I get it!), host a cooking party with your favorite people. Stock your freezer with nourishing, ready-to-heat meals.

Meal Trains: A Gift of Love

Organize (or have a friend organize) a Meal Train. Meals magically appear at your door—and if you’re not up for visitors, just request drop-offs in a cooler by the front door.

Meal Subscription Services

Consider options like Sun Basket, Blue Apron, or Hello Fresh. They cater to a variety of dietary needs and make nourishing yourself a little easier.

Choose Healing Foods

Birth puts your digestive system on pause. In those early days, warm, easy-to-digest foods are key. Think soups, stews, warm grains, and lightly cooked veggies to gently support your digestive fire. Bone broth is a powerhouse postpartum food—rich in collagen, hydrating, blood-building, and soothing to your healing body. Skip the cold and raw foods for now.

Here are some healing, warming postpartum-friendly foods:

Bone broth (homemade or store-bought with clean ingredients)
Oatmeal with cinnamon and ghee
Stewed apples or pears with warming spices
Congee or rice porridge
Lentil soup or mung bean stew
Sweet potatoes, squash, or carrots (roasted or pureed)
Herbal teas like ginger, nettle, or raspberry leaf
Warmed whole milk with turmeric or cardamom
Soft-cooked eggs or slow-cooked meats

Remember: when you’re breastfeeding, you’re still “eating for two”—but now you’re also in deep healing mode. Everything you eat should nourish and replenish you.

Rest: Your Superpower

I can’t stress this enough: Rest is not a luxury. It’s essential postpartum medicine. Sleep deprivation doesn’t just make you tired—it can affect your focus, your mood, and how you feel emotionally.

That old saying “rest when the baby rests”? Please take it to heart. Even if you can’t fall asleep, lying down to rest still allows your body to heal. Your muscles, your brain, and your hormones all benefit.

And don’t forget—dads need rest too. They aren’t getting the regular oxytocin boosts that come with breastfeeding, so intentional rest is just as important for their emotional well-being and ability to support you.

Asking for and Accepting Help: It's a Strength

Asking for help doesn’t make you weak—it makes you wise.We were never meant to mother alone.

If someone offers help, say yes! If someone asks what you need, tell them. My mom

(a “Lamaze coach” back in the 80s!) always told her clients to tell visitors:

“When you come to visit, bring a meal or help with a chore.”

Trust me, no one ever backed out because of that rule. People want to help—they just need an open invitation.

A few easy ways to receive help:

Ask someone to run errands.
Let a loved one hold the baby while you shower.
Have someone wash a load of laundry or prep a snack.
Start practicing saying no to visitors who aren't nourishing your healing space.

Your body, mind, and soul are doing the sacred work of recovery. You deserve support now more than ever.

Support Sets the Tone for Healing

If you have time during your third trimester, I highly recommend reading The Fourth Trimester by Kimberly Ann Johnson. It’s full of practical wisdom, planning templates, and nourishing recipes to help you create a Postpartum Sanctuary Plan. A little planning now can make a world of difference later.

May You Be Held and Honored

The postpartum period isn’t just about survival—it’s about becoming. My deepest wish is that every mother emerges from postpartum strong, healthy, encouraged, and empowered. You are doing sacred work, and you deserve to be nurtured, honored, and held every step of the way.

From my heart to yours,

Sumer