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Postpartum Care: Ways to support a new mother’s recovery and bring the body and mind back into balance.
The big moment has arrived: after nine months of carrying your growing baby, they are finally here! Now is the time to bond with your precious little one and learn how to care for them, all while recovering from one of the most physically and emotionally challenging experiences you will ever go through.
While it’s natural for infants to receive most of the attention and care during this time, the first month or two after birth is also a very special phase in your life. After all, part of you literally went into creating your baby!
In many other cultures, family members, friends, and even wider community members band together to help new mothers as they recover from pregnancy and childbirth and slowly regain their strength. While this can prove challenging in today’s demanding, fast-paced world, it’s still possible to create a network that’s uniquely tailored to your needs.
Start seeking out help—many people in your life truly want to be there for you and your baby, and there are so many postpartum resources available to you! With a little effort, you can build a support system that feels right for you. You don’t need to do it all on your own.
How Acupuncture Can Help During the Postpartum Phase
We will go over how East Asian medicine can help you to recover and re-energize so that you can navigate this time with greater ease and well-being. Here are some of acupuncture and moxibustion’s potential benefits to you as a new mother:
- Regulates hormone levels after childbirth, soothing symptoms like postpartum depression, mood swings, insomnia, and night sweats.
- Reduces anxiety and stress by enhancing the production of serotonin and dopamine, neurotransmitters associated with well-being.
- Relieves common post-birth pains like back pain, perineal discomfort, and breast engorgement by stimulating the release of endorphins, the body’s natural painkillers.
- Reduces inflammation and speeds up recovery from labor and delivery, including c-section surgery and scarring.
- Aids the uterus in shrinking back to its pre-pregnancy size by promoting blood flow to the uterus.
- Enhances milk production and addresses issues like clogged ducts and mastitis by increasing blood flow to the breasts and regulating hormones associated with breastfeeding like prolactin.
- Reduces water retention by stimulating kidney and bladder functions.
- Improves digestive issues such as gas, bloating, and constipation by improving blood flow to digestive organs, and tonifying the stomach and spleen.
- Improves fatigue and boosts energy by improving circulation, stimulating endocrine function, and stabilizing thyroid function.
How to nourish yourself postpartum
According to East Asian medicine principles, new mothers should consume energetically warming, cooked, blood-replenishing foods in order to restore blood production and flow after giving birth. Prioritizing your health and nutrition not only supports your recovery, but also aids in your baby’s development—especially if you’re breastfeeding, which is highly demanding on your body. Read on to learn about how incorporating these specific foods into your diet can have significant benefits for you and your little one.
Foods that support new mothers:
- Bone broth is rich in amino acids and gelatin, is a great source of nutrients for postpartum recovery that is ideal for replenishing, repairing tissue, replacing blood, aiding lactation and supporting stable emotions. We recommend trying Mama Tong’s, our favorite local bone broth company. Click here to check them out. They also offer already prepared soups that are delicious.
- Nourishing soups can provide the body with essential minerals and support healing (we have included a yummy recipe below!).
- Ginger is warming, nourishing, aids digestion, and moves the blood. For women experiencing heavy bleeding, use only in small amounts.
- Black sesame is traditionally used as a qi and blood tonic and can help increase lactation. It is rich in essential fatty acids, B vitamins, calcium, magnesium, zinc, and tryptophan, which can help stabilize mood. However, if you are experiencing weak digestion, it is recommended to consume only a small amount of black sesame.
- Black vinegar is a warming and nourishing ingredient that purifies the blood and aids circulation, digestion, and constipation. It can also encourage perspiration, which is an avenue for eliminating toxins and additional fluid after birth. Additionally, it contains amino acids that aid in tissue repair and growth and can pair beautifully with bone broths.
- Eggs nourish the yin, benefit the heart, kidneys, liver, and spleen. They contain a lot of amino acids.
- Mineral-rich leafy greens such as kale, collard greens, arugula, and spinach are also great options for replenishing the body.
- Healthy fats such as avocado, olive oil, ghee, and coconut oil, can help with hormone regulation and promote healthy brain development in your baby.
- Beets contain iron, which can help with blood building, and they also help balance blood sugar levels, which can be especially beneficial for new mothers. Additionally, beets have been found to lower blood pressure and cholesterol levels, which can help improve cardiovascular health.
- is very important while breastfeeding, so drinking plenty of water is essential.
By incorporating these nutrient-rich foods into your diet, you can support your postpartum recovery and provide your baby with the nourishment they need to thrive.
Easy East Asian Medicine Tips that Keep You Happy and Healthy as a New Mom:
- Staying warm by dressing warmly, eating cooked foods, and drinking warm liquids.
- Hydrate, hydrate, hydrate.
- Rest! Avoid strenuous activities and overexertion.
- Practice gentle postpartum movement when the time is right.
- When you can, lean on others for much-needed care and support.
You deserve the care and support that will help you flourish during this special time.
We are here for you as part of your care team, offering the gentle, holistic support you need to heal and restore balance to your body, mind, and spirit during this beautiful, transformative phase of adjusting to life with your new baby.
If you are ready to experience the benefits of acupuncture or need guidance on postpartum nutrition, please reach out!
Testimonials:
“In the postpartum period, I struggled with intense night sweats that left me drenched multiple times a night. Thanks to Paola’s support, my hormones balanced out, and within a month, I felt like myself again!
I had also experienced more blood loss than expected after delivery, which can often slow recovery.
However, I was up and about within a week, carrying the baby around San Francisco with a strong milk supply and a renewed sense of energy.”
-A.
“Recovering from a 3rd C-section has been going better than the actual pregnancy experience. I am proactively seeking various therapies to help my body heal. Weekly acupuncture sessions, chiropractic adjustments, and postnatal massages are on my calendar.
The first week after discharge from the hospital was the worst because of the edema and inflammation. I felt a lot of joint stiffness, backaches, and pain around the incision. The second week after discharge I started noticing less aches and pains but still weak in my movements.
Around the 3 week mark, having started receiving acupuncture and other treatments made me start to feel better day after day. I began to feel stronger moving about and could go for short walks. Wrapping up 4 weeks after giving birth, I am feeling good about my recovery progress and will continue with weekly therapies.”
-P.C.
Balanced Mama: Acupuncture & Wellness for Expecting Mothers
For a mother-to-be, pregnancy is a time of great metamorphosis. It also marks the beginning of new life. To say that it is an exciting time for you and your family is an understatement! It takes an incredible amount of energy and biological resources for an embryo to develop cell by cell, minute by minute over the course of 40 weeks into your full-grown sweet, precious baby. The physical demands placed on both you and child during this miraculous time are huge.
More and more, western medical practitioners are recommending acupuncture to their birthing patients as a safe and effective way to ease many of the discomforts that accompany pregnancy like nausea, indigestion, aches and pains, and depression and anxiety. In East Asian Medicine, health is treated not just as the absence of disease, but the presence of balance and vitality. Not only can acupuncture ease uncomfortable symptoms, it is a fantastic way to create a foundation of health and ease for both you and your baby from conception all the way up to labor and delivery.
First things first: Yes, acupuncture is safe to do while pregnant!
Acupuncture provides safe and effective relief for common ailments that can occur in pregnancy such as morning sickness, migraines, back pain, neck pain, fatigue, and indigestion. It is a great alternative to over-the-counter medications usually used to treat these conditions like Ibuprofen which are contraindicated during pregnancy. Acupuncture is also effective for labor and delivery preparation.
How Acupuncture Can Help
First trimester (Weeks 1-12):
- Creates better reproductive conditions for keeping and maintaining a healthy pregnancy
- Alleviates nausea, helping you to stay nourished as you nurture the beginnings of new life
- Reduces fatigue, supporting you to feel more energized as you adjust to the physical and emotional demands of pregnancy
Second & third trimesters (weeks 13-40):
- Reduces aches and pains (back pain, pelvic pain, hip pain, carpal tunnel syndrome sciatica, muscle aches), ensuring comfort for you and a calm environment for your baby
- Relieves heartburn, constipation, and regulates digestion, contributing to better nutrient absorption for your baby’s development
- Balances hormones, providing a stable environment for your growing baby
- Relieves shortness of breath, ensuring that you and baby get all the oxygen you need
- Eases swelling and improves circulation, relieving discomfort and enhancing flow of nutrients to your baby
- Reduces stress, anxiety, and helps with depression
- Alleviates sleep disturbances
- Regulates blood sugar and blood pressure, supporting overall health for both you and your child
Leading up to labor & delivery (week 36 onwards):
- Encourages optimal fetal positioning for labor, which can lead to a smoother delivery process for both you and baby. Baby is also an active participant in labor and benefits from optimal positioning!
- Softens the cervix
- Helps with pain management
- Increases energy levels, preparing you for the demands of labor and caring for your newborn.
Testimonials:
“At 28 weeks (the beginning of my third trimester), I started to experience shortness of breath that was impeding my ability to do the simplest of tasks. It was getting to the point that I was feeling short of breath even when I was sitting down! This is common in pregnancy, and I thought I would just have to suck it up and live with it until I gave birth to my baby.I came in to see Paola to see if she could do anything to help. Within minutes of my treatment starting, I already noticed a marked improvement in my ability to breathe – what a relief! Paola is a lifesaver. I’m at 32 weeks now, and haven’t had major issues with my breathing since. There is so much to do before baby comes and I now have the capacity to do it all without feeling tired and winded.” – A.O
“I had excruciating hip pain that was waking me up at night during my third trimester. After a few treatments with Paola, the pain in my hips decreased significantly and I have been able to sleep through the night on a more regular basis.” – A.O
Eating for Pregnancy
East Asian medicine offers a holistic approach to pregnancy nutrition that emphasizes balance, harmony, and the unique needs of both you and your baby. Here are some key principles designed to support your eating habits during every stage of pregnancy that can be practiced in conjunction with Western nutritional guidelines for pregnant women.
- Eat a balanced combination of Yin and Yang foods. Yin (cooling, nourishing) foods like leafy greens, fruits, and whole grains help build blood and support your baby’s development. Yang (warming, energizing) foods like ginger, garlic, and good quality meats support digestion and circulation. Adapt your balanced eating to the seasons, with more cooling foods in the summer and warmer, heartier foods in the winter.
- Eat warm, cooked, easy-to-digest foods that support the spleen and stomach. Think steamed foods, soups, and stews. Avoid “dampening” foods like dairy, raw fruits, and raw vegetables. It’s also important to avoid foods that cause excessive heat – your body is already in overdrive from all the hard work it is doing! These include heavy and rich foods that are hard to digest, as well as sweet and sticky foods.
- Eat foods that nourish Qi (energy) and support blood building like whole grains, legumes, dark leafy greens, and animal proteins. Pregnant women have increased blood volume, a lot of which goes towards nourishing baby’s growth and development. Eating blood building and Qi nourishing foods also helps prevent iron deficiency and maintain good energy levels.
- Aim for regular meals with a balance of protein, carbohydrates, and healthy fats to maintain energy levels and blood sugar stability.
- Eat slowly and mindfully in a calming environment to promote good digestion and avoid overeating.
- Drink warm or room temperature fluids such as herbal teas and warm water to support digestion, maintain balance, and support proper functioning of internal organs. Limit caffeine intake and avoid alcohol.
As you embark on this incredible journey to motherhood, remember that you and your baby are not alone. We are here to support you every step of the way, providing the guidance and care you need for a healthy and fulfilling pregnancy.
Whether through acupuncture, nutritional advice, or simply offering a listening ear, our goal is to help you navigate this transformative time with confidence and ease. Embrace the changes, nourish your body, and trust in the process of bringing new life into the world!
If you have questions or need assistance, please don’t hesitate to reach out. Together, we can create a nurturing environment for both you and your baby. Your journey to motherhood starts here—let’s make it a beautiful experience.
Much love,
Paola & Amanda
