The period following childbirth is a time of many changes—joyful, meaningful, and sometimes challenging. As your body recovers, you adapt to caring for your newborn, endure hormonal shifts, disrupted sleep, and other physical and emotional adjustments. Every person’s postpartum journey is unique. Open conversations about what you're experiencing, physically and mentally, can help you make informed decisions that support your wellbeing.
What "postpartum" means
- Usually refers to the first six to eight weeks after giving birth, although some changes continue beyond that.
- During this time, your body heals, hormones shift, milk production (if breastfeeding) begins or settles, and emotional and physical recovery occur.
Common Experiences
You may notice things such as:
- Pain or tenderness
- Breast engorgement or discomfort
- Uterine cramping
- Fatigue
- Changed sleep patterns or insomnia
- Digestive changes, including constipation
- Emotional changes, anxiety or low mood
If any symptoms are severe, persist, or get worse, it’s important to check in with a qualified health professional.
Nutrition & Nourishment
Good nutrition plays a key role in helping your body recover. Some suggestions include:
- Stay well hydrated — water, herbal teas, nourishing broths.
- Emphasise whole foods: lean proteins, whole grains, healthy fats, plenty of vegetables and fruit.
- Gentle, nutrient‑dense meals are often more manageable when appetite is unpredictable.
Important nutrients to focus on (especially if breastfeeding and/or recovering from childbirth):
- Iron: for restoring blood loss and energy
- Calcium and Vitamin D: for bone health
- Omega‑3 fatty acids (including DHA): supporting mood and neurological health
- Iodine and Zinc: for thyroid support and general health
- B‑group vitamins: for energy metabolism and supporting nervous system health
If you suspect your baby is sensitive to something in your diet (for example: dairy, nuts, soy, etc.), and you observe symptoms (rash, digestive upset, etc.), you may wish to discuss this with a healthcare professional.
Comfort & Pain Relief Ideas
Here are some supportive measures for discomfort during the postpartum period:
- Gentle washing/rinsing of perineal area after using the toilet (a peri bottle with warm water, for example).
- Use of cool compresses or cold pads for swollen areas.
- Use soothing external products (for example, pads with gentle botanical extracts), provided they are safe for postpartum use.
- Use support garments or sitz baths as advised by a health professional.
Always seek professional medical advice if pain is severe, worsening, or if there are signs of infection (e.g. fever, strong odour, discharge).
Herbal Options & Safety
Herbs have long been used traditionally to support wellbeing after childbirth. In Australia, herbal products are regulated, and claims for therapeutic benefits must have supporting evidence. If considering herbal options:
- Choose products that are clearly labelled, from reputable sources.
- Be aware some herbs may interact with medications, influence milk supply, or be unsuitable in certain conditions.
- Discuss use of herbs with a qualified health professional (e.g. a naturopath or herbalist), especially if breastfeeding, taking medications, or if you have medical conditions.
Some herbs often used in traditional settings include*:
- Raspberry leaf: Traditionally used to support uterine recovery
- Nettle (Urtica dioica): Rich in nutrients like iron; historically used in postpartum recovery
- Fennel (Foeniculum vulgare): Used traditionally to support digestion and milk flow
- Turmeric (Cucuma longa): Known for traditional use in reducing inflammation; absorption may be enhances when paired with Black Pepper
*These are traditional or historical uses; not all effects are proven in clinical trials. Always consult with a healthcare provider before using herbal preparations.
Herbs to Approach with Caution
Some herbs may reduce the volume of breast milk, have potential effects via breastmilk, or be unsuitable during breastfeeding or postpartum recovery. Examples (not exhaustive):
- Sage (Salvia officinalis)
- Wormwood (Artemisia absinthium)
- Bearberry (Arctostaphylos uva‑ursi)
Lifestyle & Emotional Wellbeing
Small habits in daily life can make a difference:
- Rest when you can: even short naps can help reduce stress and support recovery.
- Gentle movement (walking, stretching, postpartum‑appropriate exercise) once cleared by your healthcare provider.
- Exposure to daylight, fresh air: can help regulate mood and sleep cycles.
- Mindfulness, journaling, breathing exercises: tools that may support emotional resilience.
- Connection: allow friends, family, or professional support to assist with feeding, chores, emotional support.
When to Seek Professional Help
If you experience any of the following, reach out for professional advice:
- Persistent pain, signs of infection (e.g. fever, swelling, unusual discharge)
- Severe mood disturbance, anxiety or depression symptoms that worsen or persist
- Something doesn’t feel right physically (e.g. heavy bleeding, difficulty urinating or passing stool)
Professionals who might assist include your GP, midwife, lactation consultant, maternal mental health counsellor, or relevant allied health practitioners.
Summary
Postpartum is a time of transition and healing. A balanced diet, rest, emotional support, and careful consideration of safe herbal options can help you through this period. Each person’s recovery is different. Asking for help and trusting your own pace of healing are equally important parts of this journey.