Managing Postnatal Hormones with Nutrition

The postpartum period is a time of significant change in a woman’s body. Following birth, hormonal fluctuations are inevitable and can have a noticeable impact on mood, energy levels, and overall wellbeing. While this adjustment period is completely natural, proper nutrition can play a vital role in helping to support hormone regulation and promote recovery during the weeks and months after childbirth. Here’s how you can nourish your body and help keep your hormones in balance in the postnatal period.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly DHA and EPA, are essential for supporting brain function and reducing inflammation in the body. They are found in abundance in fatty fish such as salmon, mackerel, and sardines. Including these foods in your diet may help to stabilise mood swings and support cognitive function, which can often be affected by postnatal hormonal changes.

It’s estimated that around 60% of the population may be deficient in omega-3, so it can be beneficial to consider a supplement if you think your intake may be low. We recommend Zita West Vital DHA as a high-quality option that is safe for the postpartum period.

Complex Carbohydrates

Fibre-rich complex carbohydrates such as whole grains, beans, lentils, and starchy vegetables play a key role in keeping blood sugar levels steady. This is important during the postnatal period because fluctuations in blood sugar can contribute to fatigue, mood swings, and low energy. Opting for foods such as whole-grain bread, brown rice, quinoa, and legume-based dishes can help you maintain more consistent energy levels throughout the day, which is particularly useful when adjusting to the demands of caring for a newborn.

Vitamin D

Vitamin D is essential not only for hormone regulation but also for overall health, including supporting the immune system and bone strength. While sunlight is a natural source of vitamin D, it can be difficult to get enough exposure in the UK, especially during the autumn and winter months. Foods such as eggs, oily fish, and fortified cereals provide some vitamin D, but supplementation is often recommended to ensure adequate levels.

Our Vitamin D Spray provides a convenient and effective way to maintain optimum vitamin D levels all year round, and it is especially beneficial during the postpartum period when your body is recovering and your energy needs are higher.

Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are packed with essential nutrients, including folate and iron. Folate plays a key role in mood regulation and overall cellular function, while iron is vital for combating postpartum fatigue and supporting healthy energy levels. Including a variety of greens in your meals or smoothies can provide a nutrient boost that helps your body recover more efficiently after birth.

Hormone-Balancing Herbs

Certain herbs have long been associated with supporting hormone balance. Chasteberry (Vitex agnus-castus) and fenugreek are two examples that may help regulate hormonal fluctuations naturally. However, it is important to consult a healthcare provider or herbalist before incorporating these into your diet, particularly if you are breastfeeding or taking any medications, to ensure they are appropriate and safe for your personal circumstances.

Supporting Your Nutrition in the Postpartum Days

It is important to remember that adjusting to life with a newborn can make it challenging to get all the nutrition you need from food alone. Between the sleepless nights, feeding routines, and everyday responsibilities, maintaining a consistently balanced diet can be difficult. This is where nutritional support can be particularly beneficial to help your body recover, sustain your energy levels, and support overall wellbeing.

The Postnatal Support Pack

The more you can keep your body well nourished and nutritionally balanced, the quicker it will heal and the better you will be able to manage your new responsibilities and routine.

Our Postnatal Support Pack has been designed to provide vital nutrients to support both you and your baby, particularly if you are breastfeeding. The pack is recommended for the first three months post-birth to help your body recover after labour and support your nutritional needs during the early stages of parenthood.

The pack includes a one-month supply of essential supplements, with the option to include our Vitamin D Spray, which provides a convenient three-month supply to ensure you are meeting your daily requirements. With the Postnatal Support Pack, you can feel confident that you are giving your body the support it needs during this important time.

If you found this blog helpful, you can click here to read about the role Prolcatin plays in postnatal support.