The Golden Month: Postpartum Nutrition 101
Postpartum is considered one of the “three golden opportunities” for women to replenish the loss of Jing. So much energy goes into the transfer of an egg at conception, our qi (energy) is taxed to support the fetus through pregnancy and we expend qi & blood during delivery and breastfeeding. There is a tremendous amount of effort to conceive, bear, birth and nourish our young. Postpartum marks our greatest Jing allocation.
Jing Conservation
Every traditional culture has its own version on the best practices for new mothers to recover from such taxation. In China, it’s called Sitting Moon or Golden Month zuò yuè zi. In Korea, it’s called Saamchilil which means Three-Seven-Days (totaling 3 weeks). My mother in law calls it Quarentena. Ayurvedic Medicine says 42 days for 42 years, meaning that postpartum care has far reaching health benefits for our entire lifetime. They all share similar themes of warmth, nourishment and rest to ensure full recovery.
Seven Themes of Postpartum Nutrition
1) Warm & Easily Digestible Foods
2) Nutrient Dense, Tonifying Foods
3) High Iron/Protein Sources
4) Cooked Vegetables
5) Hydration (mostly through foods & teas)
6) Limit Salt
7) Use of Browned Ginger, Black Sesame Oil & Rice Wine
Postpartum Nourishment in Stages
Stage 1/Week 1
The overall goal for the first week of postpartum recovery is to ensure full shedding of the lochia and to cleanse the body from all pregnancy hormones.
High iron/protein food cooked with a lot of moisture such as soups/stews and congees. Postpartum requires the greatest need for protein/iron rich foods.
Greens, in general should be avoided because they are too purging for now.
Opt for tonifying vegetables such as carrots, green papaya, pumpkin, squash and beets.
Incorporate foods such as eggs, fish, liver, adzuki beans, job’s tears, seaweed and rice wine. While herbal allies like red dates and hawthorn berries will support the heart, blood, and circulation.
Stage 2/ Week 2
After the uterus has been fully shed, the focus is to help the body contract the organs back into place and to their original size.
The same high protein/iron foods as week one but start to slowly introduce green vegetables.
Greens should always be cooked and monitor the mother’s digestibility of these added greens.
Tender greens like bok choy, choy sum, spinach, collards, swiss chard, and kale. As your qi continues to build and your digestive fire recovers, you can also slowly add in cruciferous vegetables.
Tremella (white fungus) nourishes yin and deeply moisturizes the body. Here’s a link for a delicious recipe.
Tremella (bai mu er)
picture from Teelixir
Stage 3/ Weeks 3 & 4
The focus of the third week is full nourishment to supplement and renew the mother’s strength. Tonification is key in this stage.
Same foods as weeks 1 & 2, plus start to add in fruits and enjoy more congees & porridges.
Incorporate dried berries into your porridges then stewed apples, pears or whatever is in season. Remember to use moderation when incorporating new foods and consume the majority of the foods warmed and cooked.
Chicken is great at tonifying qi & blood. Millet is an easily digestible grain that is full of nutrients and highly versatile. Herbs such as Dang Gui (female ginseng), Astragalus, Dang Shen, Eucommia Root, Longon berries, Mulberries, and Goji berries all work on tonifying qi and nourishing the blood and kidneys (your reserves).
Beyond Week 4
Childbirth recovery is an individual experience. I’d highly encourage committing at least a month for a healthy recovery. For some it may take longer. It takes at least a year for your channels & meridians to reunite completely, so continue to monitor and listen to your body. After the initial month you can slowly start to return to your regular diet. Remember to include clean ingredients and nutrient dense meals.
Many modern mothers feel pressured to rush this healing process. Without these postpartum practices, we can easily experience chronic healthy challenges from the lack of care. Dedicating one or more months to deep nourishment is a true golden opportunity to restore and replenish our Jing so that we fully recover from pregnancy and birth, but also for a lifetime.
Deep bows & blessings.
The connection between our physical and emotional well-being offers profound insights into our health. The Heart and its correspondence to our emotions and bodily functions are the core of this ancient healing system.