Supporting Postnatal Fertility
Postpartum healing, recovering and replenishment is important for supporting women during their transformative journey from woman to mothers. While we have a huge emphasis in fertility and pregnancy nutrition plans, postpartum foods is not something that is discussed and/or what women are educated on when it comes to postpartum. In this article I will go through why I think a postpartum nutrition plan is key especially if you want to have another child in the future. And guess what it is important for the mother for the father too as while it is not directly impacted by the postnatal physiological changes his health needs to be preserved in case of future pregnancies and ensuring his health is optimal will ensure his sperm quality is optimal too.
If pregnancy, birth and postpartum the most nutrient expensive times why are women expected to carry on as business as usual without giving time for their body and mind to rest and heal. The physiological toll of pregnancy and birth is real and the transition to postpartum needs to be carefully planned to prepare for premature labour, long labour, C-section, emergency, blood loss, breastfeeding and more.
Nutrition and Lifestyle Postnatal recovery plan: why?
- After what our body went through, our tissues need to repair - tear, stretches, C section scar, skin elasticity, uterus shrinks, breast changes, etc
- The Energy demand is the highest in our lives as a woman – pregnancy and birth it is like running 1, sometimes 2 marathons, there are also more energy requirements early days in lactation journey.
- We are undergoing huge Hormonal changes and shift - hormonal shift, lactation hormones, thyroid adapts, adrenals are under pressure
- The extra pressure on our adrenals due to incremental stress is real: lack of sleep, the adding stress of a crying baby and the lack of support that we might encounter on those early days when so much is changing.
- Nutrient stores need support as they keep being depleted by the baby with lactation
- Emotional changes as women move to matrescence which is this huge transition and transformation from woman to mother
Imagine neglecting to rest, heal, and nurture our bodies and minds before diving into another pregnancy. While it's technically possible, what are the consequences? It's a scenario I observe frequently: women who have had 2-3 children in quick succession find themselves exhausted, anxious, stressed, and have lost touch with their own well-being as women.
What are the nutritional recommendations during the postnatal healing phase?
During this stage, the focus is on providing mothers with essential nutrients that may have been depleted due to physiological changes or the demands of childbirth. Additionally, if a mother chooses to breastfeed, there is an additional daily energy requirement of 500 calories for breastfeeding mothers. Consider breastfeeding as a process where the baby draws what it needs from you, just as it did in the womb.
It's surprising that there are no official nutritional guidelines for other mothers, as every mother deserves extra care after the incredible feat of giving birth to a new life. Here are some key areas I always address with my clients, as they are often depleted and crucially important:
· Adding foods rich in B12, iron, folate and retinol to build bloods up: meat, eggs, poultry, fish, dairy, fortified products, seafood, leafy greens, legumes, nuts, seeds, dried fruits, broccoli, asparagus, liver, sweet potatoes, carrots, spinach, kale, peppers
· Adding foods rich in iodine and selenium to support thyroid health: nori sheet, seafood, fish, seaweed sprinkles, Brazil nuts, meat
· Adding collagen and glycine rich food to support tissue repair – collagen powder, meat, bone broth, dairy, seafood, seeds, nuts, legumes
· Adding DHA rich foods to support brain health: oily fish (salmon, mackerel, anchovies, sardines, herring)
Focusing on those will help focusing on your fertility. It will help the return of your menstrual cycle and ovulation. It will maximise your energy production. It will support your nervous system and mood and all this will help optimising your overall health and fertility. As a reminder: your fertility is an extension of your overall health so if you are healing and recovering properly this is a good sign in supporting your health.
How to support your fertility postpartum?
Spacing pregnancies is typically advised (around 15-18 months before considering conception again). However, this may not always be feasible as some couples choose to start a family later in life, resulting in children being born close together. Opting to have children in quick succession is perfectly acceptable, but it's crucial to take a proactive approach:
- eating a real and nutrient dense food to support your postpartum depletion
- knowing that ovulation might be delayed if you are breastfeeding exclusively for the first 6 months. If you don’t breastfeed, they might return within 6 weeks however every woman is different.
- If you had endocrine related conditions prior to being pregnancy, I would encourage tracking your cycle and to get bloods done if your menstrual cycles do not return or are irregular
- keeping with your prenatal postpartum to help bridge the gap in case it is not always possible to have nutrient dense meals.
- Along with the nutrients noted above for healing and replenishing your stores, I would encourage you to follow a fertility plan at least 3 months ahead of trying to conceive again by adding anti-inflammatory and antioxidant foods (for both you and your partner: colourful fruits and vegetables, nuts, seeds, poultry, oily fish, olive oil, avocado, spices, herbs, beans, legumes, eggs)
- Supporting your nervous system and incorporating stress management techniques is crucial. Establishing a support system is vital for enabling another pregnancy. Seeking help, both physically and emotionally, is not only acceptable but preferable for new mothers. Consider your support network to allow for healing and rest during the initial months. If lacking a support system, hiring a postpartum doula or arranging for a housekeeper or childcare support can be beneficial. These measures can alleviate pressure and stress, making the situation more manageable. Enlist friends to organize a meal train and provide them with recipes for nutritious meals to enjoy. Prior to your due date, involve them in planning and preparing frozen meals. Remember, your strength lies in your community, so do not hesitate to ask for assistance.
Having a postpartum plan for rest, healing, and self-renewal is crucial, especially if you plan on having more pregnancies. It's not a luxury; it's a necessity. You aim to be the best version of yourself for your newborn, your partner, and most importantly, for you. Taking care of others is challenging when you're running on empty. Just like you wouldn't run a marathon without recovering, the same goes for conception and pregnancy. It's essential to monitor your health with bloodwork and address any unusual signs. Additionally, it's vital for your partner to follow a similar plan to maintain optimal sperm quality. Lifestyle changes can significantly impact sperm quality, so consistency in nutrition, stress levels, sleep, and exercise routines is crucial. From conception to postpartum, teamwork is key; seek support from your partner and community. Remember, asking for help is a sign of strength, not weakness.