Postpartum Self-Care: Essential Tips for New Mums

Although postpartum is a joyous and celebratory period, it's also a time of significant emotional and physical upheaval. Navigating hormonal fluctuations, sleep deprivation, and adjusting to life with a newborn can be tremendously overwhelming. If you’re struggling, don't worry – it's perfectly normal. Thankfully, there are many ways to support your postpartum recovery as you enter motherhood.

As every new parent will tell you, babies have wildly different body clocks to their adult counterparts. A newborn typically wakes every three hours to be changed, comforted or nursed. Even if this isn’t your first baby, such a demanding routine can be utterly exhausting.

Though a solid eight hours of sleep probably won’t be on the cards for several months, you can still sneak more rest into your baby-orientated schedule. Firstly, try to nap when your baby sleeps, which may only be a few minutes here and there, but they all add up.

Additionally, ensure you’re relieved of all duties besides feeding the baby and looking after yourself. Enlist an extra pair of hands – be it a partner, parent, friend, or neighbour – to support other areas of the domestic sphere. Never underestimate how helpful it can be for someone to unload the dishwasher, run errands, or do the laundry when you’ve got a newborn in the house.

Finally, consider having your baby’s cot near your bed for easy feedings at night to save you time and steps (literally!).

While it can be tempting to eat anything in the hope it will fight exhaustion, adopting healthy eating habits from the start can speed postpartum recovery, increase energy levels, and support overall wellbeing.

Nursing mums require an extra 300 calories daily to sustain an optimal milk supply. Ideally, these calories should come from nutrient-dense sources. Consider having six small meals a day, so you eat when comfortably hungry – not starving.

For macronutrients, focus on high-quality protein sources like lean meat, eggs, tofu, and legumes. Protein is essential for energy, muscle recovery, and milk production.

To meet round-the-clock baby demands, turn to complex carbohydrates like quinoa, brown rice, oats, and wholegrain bread, which increase glucose levels gradually and provide a slow release of energy.

Healthy fats are important, too. Oily fish, seeds, avocados, extra virgin olive oil, and walnuts help your body produce nutritious breast milk for your growing baby.

Finally, don't forget fruits and veggies. These plant foods contain antioxidants, iron, calcium, and other powerful nutrients that help your postpartum body heal. Quick wins include citrus fruits, blueberries, sweet potatoes, broccoli, and kale.

Of course, we understand that navigating life with a newborn rarely leaves room for elaborate meal plans or frequent supermarket trips. Just do what you can, and remember it's okay to cut corners. Above all, be kind to yourself.

Beyond the nutritional basics, it's important to watch your intake of the nutrients below, especially if you're breastfeeding.

You lose considerable iron during childbirth, so rebuilding your mineral bank is essential to support energy production, cognitive function, and immunity.

If you’re breastfeeding, your iron stores will also provide your baby with a steady supply to help their growth and development, which is another reason to stay on top of your intake.

You can find iron in red meat, oysters, clams, liver, green leafy vegetables, pulses, seeds, and dark chocolate. Combining iron with a serving of vitamin C – naturally present in lemon, cabbage, broccoli, spinach, and tomatoes – can further support absorption.

Aside from increasing dietary iron, you may also wish to take a supplement to stay on top of your intake after birth.

Vitamin B12 supports energy production, red blood cell development, and DNA synthesis. Studies suggest low maternal vitamin B12 status may cause developmental delays in breastfed babies (1).

The best sources of vitamin B12 derive from animals like red meat, liver, salmon, and eggs. You can also find small amounts in plant-based foods, including mushrooms, yeast extract, and fortified cereals.

However, getting enough vitamin B12 from food alone can be challenging, especially for vegans, so we recommend supplementing throughout postpartum to support you and your baby.

Studies suggest that babies of mothers with higher concentrations of the omega-3 fatty acid, docosahexaenoic acid (DHA), in their breast milk, report better vision and brain development (2). Even if you’re not breastfeeding, a plentiful intake of DHA postpartum may play a role in your mood and overall wellbeing (3).

To support your DHA intake, official dietary guidelines recommend consuming two servings of oily fish, such as salmon, anchovies, and mackerel, weekly (4). Plant foods, including walnuts, chia seeds, and flaxseeds, contain alpha-linolenic acid (ALA), which is converted to DHA in the body. However, this conversion is limited, so ensuring a reliable intake of DHA is essential.

Taking a high-strength fish oil or vegan alternative derived from plant-based microalgae can help cover any shortfalls in DHA.

Naturally present in breastmilk, choline is crucial for infant brain and nervous system development, so replenishing your stores after birth is essential (5).

Although you can find choline in meat, poultry, fish, eggs, dairy, nuts, seeds, and whole grains, meeting the increased need postpartum can be difficult. As such, you may want to consider taking supplemental choline to plug any nutritional gaps.

While vitamin D3 is essential at every life stage, it's especially critical postpartum. Not only does it support immunity, bones and overall wellbeing for new mums, but it also contributes to healthy bone development in breastfeeding infants (6).

The best dietary sources of vitamin D3 include liver, fatty fish like salmon and tuna, egg yolks, and fortified dairy products. You can also synthesise vitamin D3 through sun exposure. Most people need around 15 minutes of direct sunlight daily. However, this can be challenging in the UK between October and March.

To ensure adequate levels, the NHS recommends that breastfeeding women take a vitamin D3 supplement containing 10µg throughout the postpartum period.

Iodine supports infant brain development and physical growth (7). And yet, many breastfeeding women fall short of this essential trace mineral, particularly those on plant-based diets.

Although you can find iodine in seafood, seaweed, milk, yoghurt and cheese, we recommend supplementing with iodine to help meet the increased requirements postpartum.

Handling the demands of a newborn can be overwhelming. If you want one less thing to worry about, you might want to consider a tailored multivitamin designed to meet your specific needs.

This high-strength, all-in-one supplement can provide peace of mind by ensuring a reliable intake of the most critical postpartum nutrients to support both you and your baby. These essential nutrients include vitamin D3, vitamin B12, iodine, iron, and choline.

If motherhood wasn't hard enough, new mums still face pressure to lose their baby weight quickly. The media still holds up celebrities who have shed their 'pregnancy pounds' as role models, but this narrative can be toxic and damaging.

The truth is gaining weight during pregnancy is healthy and normal. It takes you nine months to grow a tiny human; your body isn't going to ‘bounce back’ overnight. Extreme dieting and rapid weight loss can also be harmful to both you and your baby, particularly if you're breastfeeding.

Exercising regularly and making healthy dietary choices will help your body return to its pre-pregnancy state naturally. But it takes time, so be patient and kind to yourself.

It's also worth keeping an eye on your fluid intake, especially if you're nursing, as you can become dehydrated quickly. Breastfeeding mothers may need up to 16 glasses a day. However, there's no need to keep count of every glass; just drink enough so you rarely feel thirsty. As a rule, try to have a glass of water every time you feed your baby.

If you aren’t keen on plain water, consider adding sliced citrus fruits, berries, or mint for flavour. Herbal teas also count towards your intake.

Many new mums become preoccupied with exercising to lose pregnancy weight, but prioritising movement for overall fitness and wellbeing is crucial. Of course, with a newborn in tow, the main obstacle is time, so don’t be afraid to ask loved ones for help to free you up.

By exercise, we don’t mean jumping on the running machine the minute you leave the labour ward. Be gentle with yourself, and only start moving when you're ready. If you had an uncomplicated vaginal birth, this may be a few days after. But if you had a C-section, you’ll have to wait a few weeks before working out.

Always start with light movement like walking or restorative yoga. Over time, you could build up to 30 minutes of exercise five days a week. You could even do two 15-minute sessions if that's more manageable.

For reference, you can swim and practice yoga 6-8 weeks after birth and perform higher impact activities, like jogging, aerobics, and strength training, after 3-6 months.

No new mother is immune to stress. The physical trauma of birth. The surging hormones. The breastfeeding. The broken sleep. The 24/7 baby care. It can be overwhelming.

It's normal for many women to experience mood dips after birth, often referred to as the 'baby blues'. The good news is this cloud generally lifts after two weeks, and you should feel more or less yourself six weeks into motherhood. Still, allow yourself to cry, don’t be judgmental, and accept that things might feel bumpy.

If, however, anxiety and low mood persist, have a chat with a healthcare professional. Postnatal depression affects a small percentage of new mums, and the sooner you voice your concerns, the sooner you can receive treatment.

Your newborn isn’t the only one who needs love and care; you need it, too. Carving out time for self-care might feel impossible, but it’s necessary. Here are some ways to honour your needs as a new mother.

Remember, it takes a village to raise a child: enlist your family, friends, neighbours, and co-workers to help with baby chores so you can have time to yourself.

Create a cosy corner in your home where you can decompress and unwind.

Allow yourself to indulge in a favourite hobby – read, knit, or listen to music. Even grabbing five minutes can be rejuvenating.

Get out of the house and go for a walk, pushchair in tow.

Spend a few minutes daily to meditate and reflect.

Don’t underestimate the healing power of a bath!

Be kind to yourself! Parenting is hard.

The postpartum period is a complex and transformative phase. While it brings immense joy, it also introduces physical and emotional challenges that aren't always easy to navigate. Remember, you’re not alone on this journey – support is available.

If you found this article useful, you can find similar guidance on our health blog. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice.

Keskin EY, Keskin M, Karaibrahimolu, A. (2022) Association of Maternal Vitamin B12 Status with Infant Findings and Neurodevelopment in Vitamin B12-Deficient Breast-fed Babies. J. Pediatr. Hematol. Oncol. 44:e91–e95.

Supplementing Babies' Formula With DHA Boosts Cognitive Development, Study Finds." ScienceDaily. ScienceDaily, 17 September 2009.

Freeman MP, Hibbeln JR, Wisner KL, Brumbach BH, Watchman M, Gelenberg AJ. (2006) Randomized dose-ranging pilot trial of omega-3 fatty acids for postpartum depression. Acta Psychiatr Scand. 113(1):31-5.

Fish and shellfish. [online] NHS. Available at: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/

Obeid R, Derbyshire E, Schön C. (2022) Association between Maternal Choline, Fetal Brain Development, and Child Neurocognition: Systematic Review and Meta-Analysis of Human Studies. Adv Nutr. 13(6):2445-2457.

Dhamo B, Miliku K, Voortman T, Tiemeier H, Jaddoe VW, Wolvius EB, Ongkosuwito EM. (2019) The Associations of Maternal and Neonatal Vitamin D with Dental Development in Childhood. Curr Dev Nutr. 3(4):nzy100.

Harvard T.H. Chan (2021). Iodine. The Nutrition Source. Available at: https://www.hsph.harvard.edu/nutritionsource/iodine/.