Nutrition – warm comforting foods rich in good fats, holding off raw vegetables, cold smoothies & co. Think soups & stews, spinach, warming regional/seasonal spices/herbs, turmeric, cinnamon, ginger, hot water, avocado, olive oil, almonds, dates, dark chocolate, etc.
Supplement Routine: most often after delivery but also during pregnancy or before there is a deficiency of iron, vitamin B12, zinc, Vitamin C, Vitamin D, Magnesium, and copper or they are out of balance. Find good supplements, it will make such a difference in how you feel. I like Solger’s or Biogena products.
Get Support: you can’t have too much support. Hopefully your friends and family will offer you help without asking, if you feel that is not happening then reach out yourself. This is not the time to insist on being self-reliant. Also, cleaning lady, therapist or a baby sitter are much cheaper than a divorce.
Sleep and Yoga/Exercise: finding a balance between getting all the rest you can and incorporating intelligent exercise not too taxing on your body. For the first 4-6 weeks resting and breathing only. I recommend supported shavasana, alternate nostril breathing and yoga nidra (my number 1 life-saver!!) as first things to practice postpartum. Later on walks, gentle yoga & stretching, short but focused workouts.
Prayer and meditation: this is such an extraordinary time in your life and it will require a connection to the higher force, to your deepest, truest self in order to process what you’ve just gone trough and to keep you going on 2 hours of sleep. Even 5 minutes a day will make all the difference in your how much more grounded you’ll feel. These two are surely alpha and omega of my life, even more so postpartum
Body work + Oil: Oil, oil, oil...almond (with a dash of rose or lavandel oil), coconut, olive, ayurvedic mix + add some body work such as good ayurvedic massage or osteopathy.
For further resources, check out Dr. Oscar Serrallach’s website www.oscarserrallach.com. You’ll find great recipes in the book The First Forty Days: The Essential Art of Nourishing the New Mother, or on the website of my friend Madhavi www.kaerlighed.de although she doesn’t refer to them as postpartum explicitly. There are many websites to download yoganidra classes, such as yoganidranetwork.org. You can download Yoga Nidra by Swami Satyananda and/or his disciples online, on soundcloud etc. some more on Yoga International, in German on yogaeasy.de or order healing guided relaxations, also in German, by Dr. Bayer www.dehypno.de