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LOOKING AFTER YOU ( Postpartum Nutrition depletion) 

LOOKING AFTER YOU ( Postpartum Nutrition depletion) 

As mothers day has just been  I want to share my tips for new mums, women and expecting mums the importance of good nutrition to avoid post partum depletion.   

Being a mum is the most rewarding, selfless job we as women will ever have, but it can also be an exhausting and stressful time on our bodies and also our nutrient stores.  It is imperative to make sure we are looking after ourselves in terms of eating, so we can be our best happy health and vibrant selves.

In many cultures, the first forty days post birth,  is for mum and baby for nourishment and rest for the new mother. However, with many mums, the pressures to go back to work, other children to look after and just day to day routine can cause us to take less than optimal nutrients and eating habits.

After we have a baby it is really important that we are getting enough of the right nutrients in, not only for our babies but also our energy levels. ( No coffee does not count!)



Eating foods that are high in collagen, which promotes tissue healing. You can add bone broth which is full of collagen into soups, slow cooked foods that are nutrient dense and incredibly healing.

Foods high in iron, such as organic low fat meats, lentils and again bone broths

Fatty fish such as salmon are full of incredible nutrients such as essential fatty acids which  are essential for hormones but also shown in breast milk to babies sleeping.

Foods full of probiotics,  saukraut, yogurt, kombucha, probiotic rich foods help with everything from immunity to sleep!

Foods high in Zinc, pumpkin seeds are a great example of zinc foods, this essential mineral helps with wound healing and post partum recovery.

Folate- Think all your green leafy vegetables, great to continue with folate supplement or lots of folate foods post partum for overall health and health of your baby.



I know it sounds crazy right.. newborn and sleep but really prioritizing sleep. Making sure you do nap, or even rest when you can. Try a Sleep Tea or a calming blend to help get into a rhythm, Magnesium also does wonders for reducing tension.



Making sure you have a great support system around you, and also trying to make sure you get outside for even 10 minutes a day to get that sunlight and Vitamin D. This can dramatically help with mood by its role with serotonin.


Jess Blair is an Australian Naturopath and Nutritionist who recently moved to Auckland with her young family. She prides herself on education and making realistic health changes for you and your family. Jess has two young boys, works and studies so she knows the importance of feeling your best at all times.


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