Before having a baby, your mind will likely race with all the “essentials” you think you’ll need. Do babies need shoes? (Nope! Their tiny toes are just for show at this point.) Will you need one of those donut pillows to sit on after labor? (For me, not at all—those things were not the lifesaver I imagined.) Should you plan on a home food delivery service? (Not if you have a partner who meal-preps like a champ. Shoutout to my husband for filling the freezer with meals that were lifesaving when sleep was nonexistent!)
But there’s one thing that often flies under the radar for expecting moms: how you’re going to recover and balance your hormones after giving birth.
Let’s be real: postpartum recovery isn’t just about catching up on sleep (though, yes, please). Your body has gone through an incredible, life-altering event. Blood loss, healing tissues, and hormone fluctuations are part of the journey. Focusing on the right foods during this time can make a world of difference.
Here are a few nutrient-packed powerhouses to keep on your radar:
- Salmon: Packed with omega-3 fatty acids, salmon helps fight postpartum blues and supports your brain (which needs all the love it can get during those foggy newborn days).
- Leafy Greens (Spinach, Kale): These are rich in iron, calcium, and magnesium—key nutrients for rebuilding strength, aiding in milk production, and replenishing what your body has lost.
- Eggs: A simple, versatile food full of protein, choline, and vitamin D to help with healing and energy.
- These foods don’t just taste great; they work hard to help your body bounce back. They’re like little cheerleaders for your hormones, energy levels, and overall healing.
So, while you’re preparing for the arrival of your little one—stocking up on diapers and cozy onesies—don’t forget to think about you, mama. Your recovery matters.
Ever feel like taking care of yourself always ends up at the bottom of the list? Between chasing toddlers around the house, constant diaper changes, and squeezing in work during nap time, it’s easy to let your health slide. You might think, "I’ll get to me later." But here's the truth I’ve learned: gut health is everything. And it doesn't have to be complicated.
I used to feel like I was constantly running on empty—exhausted, foggy, and short-tempered. You know the feeling, right? That overwhelming tiredness that just makes everything harder. I felt like I wasn't showing up as the best version of myself, either for my family or my business. But after I started focusing on simple, nourishing foods and supporting my gut health, I noticed a huge difference. I had more energy, felt clearer, and, honestly, was way more patient.
Here’s the thing—prioritizing your gut doesn’t mean overhauling your entire life. It’s all about small, manageable changes that fit into your busy mom life. I want to share three super easy, gut-friendly tips that have worked wonders for me, and I bet they’ll help you too.
1. Start your day with warm lemon water
Before the day even gets crazy, start with a little something just for you. Warm lemon water helps with digestion and can set a calm tone for the day. It’s like a mini reset button before all the chaos kicks in.
2. Swap one processed snack for a gut-boosting option
I get it. Grabbing something quick is necessary when you’re juggling a hundred things at once. But small swaps can make a big impact. Try something like apple slices with almond butter and chia seeds. It’s super easy, takes seconds to prep, and will leave you feeling nourished instead of sluggish.
3. Take a few deep breaths before meals
We’ve all been there—eating in a rush while multitasking. But taking just a few deep breaths before a meal can help your body shift into “rest and digest” mode, making it easier for you to absorb nutrients. It’s a small moment of mindfulness that can do wonders for your digestion.
You don’t have to overhaul your whole life to feel better. Small, intentional shifts make a huge difference. You deserve to feel amazing while being the supermom you are. Start with these three simple changes and see how much better you feel—not just for yourself, but for your family and your goals too.
Let’s clear up a common misconception: many moms are led to believe that gut health is something you only need to worry about when you're older or dealing with specific health conditions. But the truth is, your gut health is crucial—especially after having a baby.
Your body has just gone through a major transformation, and while you’re busy caring for your newborn, you also need to care for yourself. Gut health plays a massive role in how you recover, your energy levels, and even your mental health postpartum.
Why Gut Health Matters After Birth
- Hormone Balance After giving birth, your hormones are all over the place. Your gut helps to regulate hormone levels, which is key to balancing mood swings, reducing anxiety, and helping you feel more like yourself again. A happy gut can lead to a happier, more balanced you.
- Energy Levels If you’re feeling drained, sluggish, or just not as energized as you’d like to be, your gut health might be partly to blame. The bacteria in your gut influence how well your body absorbs nutrients from food, so if your gut isn’t functioning at its best, you may not be getting all the benefits from what you’re eating. A healthy gut helps you absorb nutrients more efficiently, giving you the energy you need to keep up with your little one.
- Boosting Your Immune System Your immune system is already under stress postpartum, and with a newborn in the house, germs are inevitable. But did you know that a huge part of your immune system is located in your gut? By nourishing your gut with probiotics and fiber-rich foods, you can help strengthen your immune system and better protect yourself from getting sick—something every new mom could use!
- Reducing Postpartum Bloating Feeling bloated and uncomfortable after birth? It could be your gut’s way of telling you it needs some extra care. When your gut bacteria are out of balance, it can lead to gas, bloating, and digestive discomfort. Incorporating gut-friendly foods like fermented veggies, yogurt, and prebiotic-rich foods can help restore balance and reduce bloating.
How to Show Your Gut Some Love
- Eat more fermented foods like yogurt, kefir, sauerkraut, and kimchi. These are packed with probiotics, which help increase the good bacteria in your gut.
- Add fiber to your diet through fruits, veggies, and whole grains. Fiber is essential for feeding the good bacteria in your gut and keeping things moving smoothly.
- Stay hydrated! Water is key for digestion and keeping your gut functioning well.
So, if you’ve been feeling off, bloated, or just not like yourself after giving birth, don’t ignore your gut health. Taking care of it now can make a world of difference in your recovery, energy levels, and overall well-being.
Show your gut some love—you deserve it!
When I first heard that breastfeeding could help with weight loss, I was all in. The idea of feeding my baby and shedding those extra pounds at the same time? Sign me up! But as it turns out, that wasn’t my reality—and it’s not for many women.
For some lucky mamas, breastfeeding does help them slim down, but for others (like me), it seems to do the opposite. In fact, breastfeeding can actually make it harder to lose weight. I was honestly surprised to learn that up to 50% of women either don’t lose weight or even gain weight while breastfeeding. So if you’ve been feeling frustrated because the baby weight isn’t melting off like you thought it would, trust me, you’re not alone.
The reason behind this isn’t talked about nearly enough.
One major culprit? Prolactin, a hormone your body produces to help with milk production.
While prolactin is a breastfeeding superhero, it can also slow down your metabolism. It signals your body to hold onto fat as a way to protect milk production. Your body is basically saying, “Hey, we need these fat reserves to make sure we can feed the baby!”
In those early months, your body is in full-on survival mode, and part of that means hanging on to fat to support milk production. It’s frustrating when you’re expecting breastfeeding to be the magic fix for postpartum weight loss, but it’s just one of those things that doesn't happen for everyone.
So, if you’re in the same boat, don’t beat yourself up. You’re doing an amazing thing for your baby by breastfeeding, and it’s okay if the baby weight is sticking around longer than you expected. This is one of those postpartum surprises that no one really talks about—but should!
Weight loss can look different for everyone, and it’s important to give yourself grace during this time. Your body is working hard to feed your little one, and that’s no small feat. Whether breastfeeding helps you lose weight or not, what matters most is that you’re nourishing your baby and yourself.
And remember, this phase won’t last forever. Be patient with your body, embrace the journey, and know that you’re doing an incredible job!
Sleep can feel like a distant memory once you become a mom, right? Between night feedings, bedtime routines, and the mental load of juggling everything, getting a good night’s sleep is easier said than done. It’s like you’re always “on,” even when the rest of the house is quiet. The challenge is real!
But here’s the thing—sleep is everything when it comes to surviving and thriving through motherhood. It’s key to your patience, your energy, and your overall well-being. Without it, the days can feel longer, the tantrums harder, and the mental load heavier. I totally get it.
Using essential oils has been a gentle, natural way to bring more calm and relaxation into my life, especially when sleep feels out of reach. Here are a few of my go-to oils that have helped me (and countless other moms) unwind and get a better night's rest:
đ¸ Lavender
It’s the classic, go-to oil for sleep and relaxation and for good reason! The scent of lavender can help soothe your mind and body after a hectic day of mom life. You can diffuse it, add a few drops to your bath, or even mix it with water to create a calming pillow spray. Lavender is all about creating a peaceful vibe that helps you drift off.
đą Frankincense
Frankincense might sound fancy, but it’s a real powerhouse when it comes to grounding your mind and body. This oil has calming properties that are perfect for winding down at the end of the day. I love mixing it with a carrier oil (like coconut or jojoba) and applying it to my wrists or temples before bed. It feels like a little moment of self-care that helps me release the tension from the day.
âď¸ Believe Oil
Believe oil is one of my personal favorites, especially when it comes to mental health. Motherhood can be so rewarding, but let’s be real; it’s also tough. There’s a lot more open conversation around postpartum mental health now than there used to be, which is amazing. I apply Believe oil when I need a boost, and it always brings me a sense of joy and calm, like I’m tapping into the best version of myself.
If you’re looking for the ultimate sleep blend, try combining lavender and frankincense in your diffuser before bed. The two scents together create the perfect balance of relaxation and grounding energy.
Motherhood is busy, and sleep can feel elusive, but prioritizing rest is so important. You deserve it, and trust me, getting good sleep will make all the difference in how you show up for yourself and your family.
