Natural Healing After Birth
Holistic Approaches to Postpartum Recovery
Bringing a new life into the world is a beautiful and powerful experience—but it’s also one of the most physically and emotionally demanding transitions a person can go through. While much attention is placed on pregnancy and birth, the postpartum period—often called the "fourth trimester"—deserves just as much care and compassion.
Understanding the Postpartum Recovery Process
Physical and Emotional Changes After Childbirth
From hormonal fluctuations and uterine contractions to breastfeeding challenges and emotional ups and downs, postpartum recovery is a full-body experience. Sleep deprivation, identity shifts, and physical discomfort are common and valid experiences.
Why Healing Takes Time
Your body has just completed an incredible feat. Whether your birth was vaginal or surgical, healing takes time—weeks, sometimes months. This isn't just about physical recovery, but also emotional integration and mental health.
The Importance of a Holistic Approach
Holistic postpartum care considers your entire being—body, mind, and spirit. It's not just about “getting back to normal,” but about moving forward with strength, balance, and self-compassion.
The Role of Nutrition in Postpartum Healing
Food as Medicine
The right foods can make a powerful difference in your energy, mood, and physical healing. Nutrient-dense meals support tissue repair, hormone regulation, and lactation.
What to Eat:
High-protein foods (chicken, eggs, legumes, tofu) for tissue repair
Healthy fats (avocados, nuts, seeds, olive oil/ghee) for brain function and hormone balance
Iron-rich foods (leafy greens, red meat, lentils) to replenish blood stores
Anti-inflammatory ingredients (turmeric, ginger, berries) to reduce swelling and pain
Hydration is Healing
Drinking plenty of water supports milk supply, combats fatigue, and aids in recovery. Herbal teas can offer added benefits—more on that below!
Herbal Remedies and Natural Supplements for Postpartum Health
Always consult your medical provider before taking any teas or supplements recommended below.
Soothing Herbal Teas
Gentle, nourishing teas can support your body’s natural healing process. All of these should be safe for breastfeeding, but we always recommend checking with your medical provider first.:
Red raspberry leaf: tones the uterus and supports recovery
Nettle tea: rich in iron and minerals
Chamomile or lavender: calms anxiety and supports restful sleep
Safe Supplements for Recovery
While food should be your foundation, supplements can fill in the gaps:
Postnatal vitamins with iron and folate. It’s also great to continue taking prenatal vitamins!
Magnesium to ease stress and muscle tension
Vitamin D for mood and immunity
Essential Oils for Emotional Support
Aromatherapy can be a gentle yet powerful tool for emotional wellness. You can use these in a diffuser, never put essential oils directly on your skin:
Lavender: calming and sleep-promoting
Peppermint: uplifting and energizing
Frankincense: grounding and healing
The Power of Rest and Recovery: Why Sleep is Crucial
Prioritize Rest—Even in Small Doses
Sleep is one of the most potent healers. While it might feel impossible with a newborn, even short naps can support mental clarity and physical repair.
Tips for Better Sleep/Rest:
Rest when you can, especially if you have help throughout the day
Create a calming nighttime routine
Share nighttime duties if possible
A peaceful sleep space—dim lighting, white noise, and cozy bedding—can help both you and your baby rest more soundly.
Gentle Movement and Exercise for Postpartum Recovery
The Benefits of Moving Mindfully
When you’re ready, gentle movement helps boost circulation, support lymphatic drainage, and lift your mood.
Recommended postpartum activities include:
Gentle yoga or stretching
Slow walks in nature
Listen to Your Body
Your body is your guide. Start slowly, breathe deeply, and stop if you feel pain or discomfort. There's no rush—healing happens at your pace. You might notice an increase in bleeding if you move too much, or for a longer period. This is your body’s way of asking you to slow down.
Postpartum Massage and Bodywork for Physical Healing
The Power of Touch
Postpartum massage can ease sore muscles, support hormone balance, and provide a deeply relaxing experience. Many mothers find it also eases the emotional weight of early motherhood.
Other Holistic Therapies:
Chiropractic care: helps with pelvic alignment and back pain
Acupuncture: supports energy flow, hormone balance, and emotional health
Touch heals more than muscles—it soothes the nervous system and nurtures the soul.
Self-Care Practices: Nourishing the Mind and Spirit
Emotional Healing is Just as Important
Many mothers experience anxiety, overwhelm, or sadness in the postpartum period. These feelings are normal and deserve loving attention.
Gentle Practices to Reduce Stress:
Meditation or breathwork: even five minutes a day
Journaling: Jotting down five things you’re grateful for
Affirmations: remind yourself of your strength
Self-care isn’t selfish—it’s survival. And it’s essential to your healing.
Creating a Postpartum Care Plan: How to Ensure Holistic Healing
Plan for Support, Not Just the Baby
A thoughtful postpartum care plan can make all the difference. Include:
Meals and meal prep
Rest and sleep routines
Emotional and mental health resources
Support systems: family, friends, doulas
The Role of a Postpartum Doula
A doula can be your anchor—offering nonjudgmental support, nourishment, rest breaks, and guidance in natural healing methods. You're not meant to do this alone.
Final Thoughts – Embracing a Holistic Postpartum Journey
Every postpartum journey is unique. Whether you're healing from a long labor or adjusting to life with a new baby, the key is patience, compassion, and self-love.
Let go of expectations. Let in the care and support you need.
Connect with Sanctuary Doulas for Holistic Support
Your healing matters. Sanctuary Doulas are here to guide you with loving, holistic postpartum support—from nourishing meals and herbal care to emotional encouragement and rest strategies. Reach out today!
