When to start dieting postpartum
#1 Tip for Better POSTPARTUM Recovery: DIET | Birth Doula
hey mama's maybe you are sitting at home
with your new little baby that you just
gave birth to and you're just entering
that postpartum period or maybe you are
still pregnant but you're just hoping to
get a kick start on what to do for that
postpartum period that will be at the
end of having your baby
either way I'm so glad that you're here
in this four part video series we're
going to be talking about all things
postpartum recovery and how to have the
quickest and most effective recovery
that you can have so we're going to be
covering things about diet supplements
self-care and when to get into fitness
and what to do if you're new to this
channel don't forget to subscribe to my
channel watch some other videos through
some questions or comments down below
them I'd love to get to know you so that
you can join this community all right
mama so you've just rocked your birth
and now it's time to rock your
postpartum period but all throughout
pregnancy our babies are like the cutest
and most lovable little leeches it kind
of just like take it all out of us and
then we've just labored and it's been
intense and now you're thrust into
caring for your baby so it's also
important during this time to be taking
the best care of yourself so that you
are able to give the nutrition to your
baby as well as have the energy to be
taking care of your baby so in this
video we are going to be talking about a
big part of postpartum recovery and that
is your diet so like I just said babies
really leech off of moms stores of
vitamins and fats and minerals and all
of that good stuff in her body so at the
end of pregnancy a lot of moms are
depleted and zinc and iron in vitamin B
in selenium in a lot of different things
and so sometimes the inclination is just
to start supplementing those things with
pills and vitamins and such but the
first thing that we should be focusing
on is our diet and our diet is either
going to be our medicine or our poison
and of course we want it to be our
medicine so I'm going to be sharing with
you just some really important things
about our diet and that we need to focus
on during this postpartum recovery so
the first thing that I want to point out
at the beginning of this video is that
I'm not going to be telling you how much
you should or
be eating I really think that you all
have a better gauge of your body you've
had nine months of hard work of building
this baby and then you've had hours of
birthing this baby and so you know your
body and you know how much you need to
be eating and so I am focusing more on
the quality of the foods and the
quantity of foods so you'll see a lot of
times that out there especially for
breastfeeding moms that you are going to
want to add about 500 calories to your
your normal diet of like normal calorie
intake but like I said I'm not focusing
on that but that's just a gauge if that
is going to help you if you do
understand calories and all that but
that again is not the focus that I am
going to for I just want to share with
you the good foods that you should be
eating so with that quality over
quantity in mind it's also important to
point out that you know you want to try
to avoid those high-calorie but low
nutrient foods so the desserts the chips
the junk food things that are going to
give you lots of calories but don't
really they're just empty calories
they're not gonna like fuel your body
and of course it's all about balance so
I'm not saying don't eat the Cheesecake
you know don't eat the cookies or the
chips
it's all about balance but you don't
want to be fueling your body with those
things so what did should you be
consuming to help fuel your body one of
the first foods that I recommend eating
during the first few weeks or even hours
after having your baby is bone broth
because bone broth is packed with so
many nutrients that is going to help
your body recovery it has collagen and
gelatin elastin and all of those things
are going to really help with tissue
repair and help with the cartilage in
your bones because remember your pelvis
is shifting
remember all those vaginal tissues have
should have stretched out your womb has
stretched out so that all of those
things are going to really help with the
recovery process not only does out those
things that also is filled with iron
which tons of mom are depleted in
because of the because they've lost
blood during their labor and their
babies been taking it from them it helps
build up calcium phosphorus lots of
different minerals and that's just going
to help with that recovery process along
with all of that being
in bone broth it's also a great
anti-inflammatory and remember your your
body has just been through a lot during
that labor process and so there is a lot
of swelling in the vaginal area there's
also could be swelling in your ankles
from the end of pregnancy or in other
joint areas and so having bone broth is
great as an anti-inflammatory it's also
a liquid and you really need to be make
sure that you are replenishing your
hydration and just making sure that you
are drinking enough water and bone broth
will help with that hydration factor so
I just mentioned swelling and so there
are lots of other foods that you can be
helping with inflammation and things
like tumeric berries kale broccoli all
of those different kind of inflammatory
anti-inflammatory foods are going to
really help you with the recovery
process so that the swelling goes down
and your body is just able to recover
better so in those first few weeks
you're definitely going to want to make
sure that you have a high fibrous diet
and the reason for that is so that you
have loose stools a lot of times in the
very beginning few days especially if
you've had a like a third fourth-degree
tear or even had a c-section they don't
want you to have as much fiber because
they don't want like super loose stools
that are is going to like cause like
irritation for like your perineum or
that c-section incision but after a few
days you're going to want to make sure
that you have good fiber in your diet so
that your stools they stay soft I mean
you're not having to like really bear
down because again that's going to hurt
your perineum whether it's how to tear
or not and it's also not going to be
comfortable for your c-section scar so
some fibrous foods that you can be
eating our beans lentils popcorn which
is a great little snack for you to have
different fruits veggies all of those
things have a lot of fiber and that's
going to help you keep that stool soft
so your food is either going to be your
poison or your medicine and a lot of
times when we're sick we're like I need
vitamin C right vitamin C is also really
important though for this postpartum
recovery we were talking earlier about
collagen and how that's going to help
with your cartilage it's going to help
with tissue repair well vitamins
see helps with the production of
collagen and it's also an immune Beus
immune booster so obviously you're not
gonna want to get sick during this
postpartum recovery
it's like difficult enough caring for a
newborn and trying to take care of your
body and stay on top of everything else
right so really be tracking your diet
full of vitamin C so you know that's the
orange it's like the citrusy fruits and
that's going to be all the different
berries with antioxidants in it it's
going to be spinach dark leafy greens
those things have a lot of vitamin C in
them um also if you are nursing that
vitamin C is going to be passed into
your breast milk to your baby which is
super important for your baby especially
if you are vaccinating to help flush out
you know the aluminum in it or to flush
out those live viruses and to help boost
their their immune system so it's not
just helping you but it's also really
helping baby
so another nutrient that you're really
going to want to try to implement in
your diet postpartum that's going to
help you with the recovery process and
just feeling like you have energy and
also it's going to help fortify your
breast milk is to make sure that you
have high healthy fats in your diet so
things like omega-3s which are gonna be
found in salmon in mackerel and walnuts
and all those different kind of high
healthy fat foods there's kind of this
like idea that fats make you fat and
that is not true
fats are really going to help you
tremendously during this postpartum
recovery to make sure that your milk
supply is nice and fatty for your
growing baby and that you have the
energy that you need during the day to
take care of that baby and also to be
giving your body enough fat stores to be
doing all the recovery that it needs to
internally so those foods like salmon
walnuts almonds avocados those are
really full of good healthy fats and so
there is such a thing as bad fats and
those are the fats that are going to be
in really highly processed foods that
you're going to get at fast food
restaurants that are you know in your
bag of potato chips that have been
and those are the fats that aren't going
to be fueling your body and those just
build up and they aren't good with
flushing out your body they just kind of
stick in there so those healthy fats are
going to be the ones that you are going
to want to steer towards and stay away
from those unhealthy fats so not only is
your body doing that physical recovery
but it's also doing that chemical
hormonal rebalancing after you've had
nine months of pregnancy and birth and
now you are you know recovering from
that and you're also maybe feeding your
baby you're nursing your baby and so
it's doing a lot of rebalancing during
this postpartum recovery period and a
lot of times it goes on the back burner
thinking about our hormones but our
hormones are fuelled and fed by the food
that we give it and so if we want to
feel that like emotional balance if we
want to feel that like physical balance
that you know healthy bond with your
baby a big part of that is going to be
what you're putting into your body and
so it's so easy to want to go for those
cookies because it's easy and I'm
starving
but your body is going to be best fueled
and fed by going for those those
high-protein foods those good fats those
healthy nutritive dense carbohydrates
like sweet potatoes whole wheat bread
good pastas things like that and I'm I'm
sharing this with you not saying that
like junk food it's bad never eat it you
know go for those cookies once in awhile
but if you are hungry your body is not
really craving those cookies its craving
something good to fill up on so that you
can feed yourself and nourish yourself
and feed and nourish your baby as well I
hope this video helped you get an idea
of what you can be fueling your body
with during this postpartum period so
that you can help yourself with
recovering as quickly and most
effectively as possible if you have any
questions make sure you comment them
below as a mom as a doula I just want to
help you as much as I can whether it's
in birth in this postpartum period or in
motherhood so I am here for you for any
of those questions or comments that you
want to make make sure you stay tuned
for my next videos that are coming up in
this four-part series and I will see you
in the next one
