The Pillars of Postpartum Recovery

In Traditional Chinese Medicine, the first 40 days postpartum are considered some of the most important days of a woman’s life. How a woman spends this time will impact the next 40 years of her life and health, either positively or negatively. Your body needs time to heal after 9 months of pregnancy as well as the transformative event that is birth. Physically, your organs, muscles, and ligaments are shifting and changing shape. Hormonally, your ovaries are learning to produce and regulate your hormones again after the release of the placenta. Spiritually and energetically, you have undergone a rite of passage that brought you into an altered state which continues into the postpartum time. These processes can lead to a cascade of physiological, spiritual and emotional changes for a new mother, and it is imperative that she is cared for well through these changes. Mother and baby are a unit; baby can’t be nourished and regulated if mom isn’t nourished and regulated. 

For these reasons, it’s essential we become familiar with the universal pillars of a healthy postpartum recovery— Rest, Nourishment, The Presence of Wise Women, Nature and Loving Touch. This list is by no means exhaustive, but I hope it offers some guideposts to you and your family as you begin your life with your newborn. 

REST

Traditional cultures around the world advise the 40 days quarantena (quarantine), or sitting out the month, for new mothers. New moms are instructed to stay in or around the bed for 40 days. Returning to exercise too quickly, even if you feel up for it, can result in prolapse or other health complications down the line. This can be challenging for women in the U.S., as our culture puts a premium on fitness and exercise and discourages “laziness.” If you’re dubious, I encourage you to talk with a trusted midwife, doula, or other provider about the benefits of rest postpartum. After birth, your organs and pelvic floor need time to shift back into their normal placement without the burden of gravity. In traditional Mexican midwifery, new mothers stay in or around the bed with their newborn for 40 days while other people tend to their home and physical needs: cooking, cleaning, caring for animals etc. 

NOURISHMENT

Eating warming, nutritious foods is vital for postpartum recovery. You need more calories postpartum than you did while pregnant as your tissues work to heal and as you breastfeed and create nourishment for your baby. Eat protein, fat and fiber rich foods like stews, broths, congee, whole grains, legumes, and nuts. Ayurvedic meals or recipes from cookbooks like the First 40 Days are wonderful choices. Warming foods are highly recommended; avoid frozen smoothies, iced water, and other cold foods during this time. 

THE PRESENCE OF WISE WOMEN (AND MEN)

Adjusting to life after birth is not meant to be done alone. Throughout the world in traditional cultures, postpartum recovery is considered a sacred time and the mother is cared for by the women and family around her.  Now more than ever, call on your village. Get a meal train going, hire a postpartum doula, have a trusted friend or family member stay with you for the first month. Practice using your voice and self-advocating during pregnancy so that when you need help postpartum, you’re better set up to feel comfortable reaching out to others. 

NATURE

While I don’t recommend hiking or even long walks during the first 40 days, connecting with the healing energy of the Earth is vital for healing. Sit outside or by a window and let the sun touch your face. Breath in the fresh air. Put your bare feet on the earth and let it ground you. Drink warm herbal teas and thank the plants that are supporting your healing. Burn sage, sweetgrass, or cedar. Sit by a fire. Avoid social media or excess screen time and connect with the elemental world around you. Ask Mother Earth to support your healing. 

LOVING TOUCH

In most traditional cultures, new mothers are massaged daily to help with their postpartum recovery. Massage helps with circulation and blood flow, bringing warmth and fresh blood to the pelvic area and reproductive tissue. New mothers can also practice yoni steaming, which supports healing of the perineal/vaginal tissue, alongside acupuncture, energy healing, mother warming (sauna or wrapping in blankets,) and Closing of the Bones ceremonies. It’s important to keep warm during this time to encourage blood flow and healing.

If you’re curious to learn more about holistic postpartum care, or are interested in finding a doula to help build your postpartum sanctuary, feel free to reach out and let me know how I can support you.