Published: 1 day ago
Becoming a mum changes everything, including your body, your brain, your hormones, and your energy levels.
If you’ve been feeling exhausted, emotional, foggy, inflamed, or just “not yourself,” please know this:
You are not broken. You are recovering.
The postnatal period is one of the most demanding physiological transitions a woman will ever experience. True healing isn’t about bouncing back. It’s about rebuilding, slowly, gently, and sustainably.
1. Understand What’s Happening in Your Body
After birth, hormone levels shift dramatically. Oestrogen and progesterone drop. Prolactin rises (especially if breastfeeding). Sleep becomes fragmented. Nutrient stores are often depleted.
Add physical recovery, emotional adjustment, and round-the-clock care of a newborn and it’s no wonder you feel different.
Understanding the why behind your symptoms removes shame and replaces it with compassion. Healing starts there.
2. Rebuild Your Gut Health
Pregnancy, birth, antibiotics, stress, and sleep deprivation can all impact your gut health.
And here’s something important: You can only use the nutrients you absorb.
Supporting your gut may help improve:
Energy
Mood
Hormone balance
Immune function
Start gently:
Include fibre-rich foods (vegetables, oats, legumes, berries)
Add fermented foods if tolerated (yogurt, kefir, sauerkraut)
Stay hydrated
Speak to a professional before starting probiotics or supplements
A healthy gut supports your whole system.
3. Reduce Inflammation (Without Restrictive Dieting)
This is not about strict rules or cutting everything out. It’s about lowering your body’s stress load.
Try to limit:
Refined sugar
Alcohol
Highly processed foods
Trans fats
Also remember: chronic stress and poor sleep are inflammatory too.
Small improvements matter. Perfection is not required.
4. Focus on Nourishment — Not Weight Loss
The postnatal season is not the time for aggressive dieting.
Instead of thinking, “What should I cut out?” Ask, “What can I add in?”
Focus on:
Protein at every meal
Healthy fats (olive oil, avocado, nuts, seeds)
Iron-rich foods
Omega-3 sources
Lots of colourful vegetables
Food should feel supportive, not like another task on your to-do list.
5. Choose Restorative Movement
Your body needs repair before it needs intensity.
Start with:
Gentle walks
Stretching
Pelvic floor rehabilitation
Light mobility work
High-intensity exercise too soon can increase stress hormones. Gentle movement supports healing and nervous system balance.
6. Consider Smart Supplement Support
Many mums are depleted after pregnancy and birth.
Common nutrients that may need attention include:
Iron
Vitamin D
Magnesium
Omega-3 fatty acids
B vitamins
Always consult your healthcare provider before starting supplements, especially if breastfeeding.
7. Support Your Liver (Your Hormone Processor)
Your liver plays a key role in clearing excess hormones and toxins.
Support it by:
Drinking enough water
Eating leafy greens and cruciferous vegetables
Getting adequate protein
Minimising alcohol
Your body is designed to detox, it just needs the right inputs.
8. Don’t Ignore Your Bowel Movements
Regular bowel movements are essential for hormone balance and toxin removal.
If you’re struggling with constipation (which is common after birth), focus on:
Fiber
Hydration
Gentle movement
Magnesium (if advised)
Digestive health is foundational for overall recovery.
9. Calm Your Stress Response
Your nervous system has been under enormous load.
Chronic stress and elevated cortisol can contribute to:
Hormone imbalances
Fatigue
Mood swings
Blood sugar instability
Support your stress response by:
Eating regularly
Getting morning sunlight
Taking slow, deep breaths during the day
Asking for help
You are not meant to do this alone.
10. Protect Your Sleep (As Much As Possible)
Sleep with a newborn isn’t perfect, but sleep hygiene still matters.
Try:
A blue light curfew before bed
Putting handheld devices away at night
Keeping your bedroom dark and cool
Napping when you can
Every small improvement in sleep supports hormonal healing.
A Final Word
Postnatal healing isn’t about snapping back into your old body. Your body has grown, birthed, and maybe now feeds a baby. That’s extraordinary and it takes time to recover from something that profound. Right now, it’s not about dieting. It’s about replenishing the nutrients pregnancy used up, calming a nervous system that’s been on high alert, supporting your digestion, allowing your hormones to find their rhythm again, and rebuilding strength gently. Some days will feel easier than others. That’s completely normal. You’re not behind. You’re not failing. You’re healing. And that deserves patience, nourishment… and a whole lot of kindness.