Pregnancy is a transformative journey, but what happens after birth is just as important—if not more so. Yet, so many new mothers find themselves overwhelmed, exhausted, and under-supported during their postpartum recovery. The truth is, your body, mind, and spirit need care just as much as your newborn does.

Many cultures around the world honor postpartum as a sacred period, one where new mothers receive intentional care, rest, and nourishment. But in modern Western culture, the emphasis is often placed on "bouncing back" instead of healing deeply. What if we shifted the focus? What if postpartum was seen as a time to replenish, restore, and be nurtured?

Here are five essential pillars for a supported postpartum experience. These aren’t luxuries—they are the foundation of a healthy recovery and an easier transition into motherhood.

1. Extended Rest—Give Your Body the Time It Needs to Heal

Your body has just done something incredible. Whether you gave birth vaginally or via cesarean, your muscles, ligaments, and organs need time to shift back into place. The traditional "40 days" of rest observed in many cultures isn’t just a nice idea—it’s a physiological necessity.

New mothers often feel pressure to resume normal activities far too soon, but your body benefits immensely from rest. Prioritize lying down as much as possible in the first two weeks. Create a cozy space where you can recover, bond with your baby, and accept support from others. This doesn’t mean you have to stay in bed 24/7, but it does mean slowing down, reducing unnecessary movement, and resisting the urge to "do it all."

Here are some questions to ask yourself so you can focus on resting:

• Who’s handling meals? Because you need to be fed while you’re resting.

• Who’s keeping up with housework and laundry? (Seriously, how do tiny humans create so much laundry?)

• Who’s taking care of older kids or pets, if you have them?

• Who’s answering the door when yet another well-meaning visitor wants to hold the baby—but not, you know, do the dishes?

Tip: Set clear boundaries with visitors and ask for help with household tasks so you can focus on rest and recovery.

2. Nourishing Meals—Food is Medicine, Plan Ahead

Your body has just undergone a massive shift, and it requires replenishment. Warm, nutrient-dense meals are key to postpartum healing. Foods rich in protein, healthy fats, collagen, and iron support tissue repair, hormone balance, and milk production.

In many traditional cultures, postpartum meals include broths, stews, and warming spices that support digestion and promote energy. Avoid highly processed foods and cold meals, which can slow digestion and deplete your energy further.

A few ways to prepare:

• Double and freeze easy-to-warm meals in your last month of pregnancy.

• Set up a meal train so your friends and family can actually help.

• Make a list of go-to takeout spots, because let’s be real—there will be nights when you just can’t cook.

Tip: Prepare freezer meals before birth or set up a meal train with friends and family. Focus on easy-to-digest, nourishing foods like bone broth, soups, slow-cooked meats, and warm grains.

3. Loving Touch—You Need to Receive Care, Not Just Give It

Touch is powerful. As a new mother, you're constantly giving physical care—holding, rocking, and nursing your baby. But who is nurturing you? Postpartum massage, gentle bodywork, or even a simple foot rub can help regulate your nervous system, ease muscle tension, and promote overall healing.

Oxytocin, the “love hormone,” is released through touch and plays a crucial role in bonding, milk production, and stress reduction. Receiving physical care isn't a luxury—it's essential for your emotional and physical well-being.

A few things to consider when planning your postpartum period:

• Budgeting for and scheduling a postpartum massage (yes, actually book it).

• Communicating with your partner about your touch needs.

• Creating little rituals, like hand massages while watching TV.

Tip: If professional postpartum massage isn’t accessible, ask your partner or a close friend to massage your shoulders, feet, or hands. Even small moments of intentional touch can be deeply restorative.

4. Connection with Wise Women—Build Your Village

New motherhood can feel isolating, but you were never meant to do this alone. Throughout history, women have relied on community support for guidance, encouragement, and wisdom. Whether it’s a postpartum doula, a trusted mentor, or a group of fellow mothers, surrounding yourself with supportive people makes a world of difference.

Modern culture often places all the responsibility on one person—the mother—but we thrive when we lean on others. Find your village. Seek out those who uplift and understand you.

Find your circle by:

• Joining a moms’ group (online or in-person).

• Connecting with a postpartum doula (ahem, like me!).

• Building a solid support system before baby arrives.

Tip: Join a local or online postpartum support group. Even a simple text thread with friends who “get it” can be a game-changer when you need encouragement.

5. Connection with Nature & Slowing Down—Honor This Sacred Time

In the whirlwind of new motherhood, it’s easy to forget that slowing down is not just beneficial—it’s necessary. Taking time to breathe deeply, step outside, and reconnect with nature can ground you during this transition. Fresh air, sunlight, and even just sitting near a window can help regulate your mood, reduce stress, and improve overall well-being.

Western culture often rushes through the postpartum period, but slowing down allows you to truly heal. Instead of feeling pressured to "get back to normal," embrace this season as one of transformation.

I know, I know, slowing down doesn’t come naturally for everyone, and that’s okay. Some things I want you to think about making space for in your postpartum period are:

• Sitting on your porch with baby in the morning.

• Taking slow, mindful walks.

• Just being in the fresh air without a to-do list.

Tip: Take small, gentle walks when you feel ready, listen to the sounds of nature, or simply spend a few minutes in the sun each day. These small acts of mindfulness can make a big difference.

You Deserve a Supported Postpartum

Postpartum is not a test of endurance. It’s a sacred window of time that deserves just as much attention and preparation as birth itself. By prioritizing rest, nourishment, loving touch, community, and connection with nature, you set yourself up for a healthier, more joyful transition into motherhood.

Your well-being matters. When you are cared for, you can better care for your baby. So, honor this time, slow down, and allow yourself to be nurtured—because you deserve it.

If you need help preparing for your postpartum period, download my Preparing for Parenthood Workbook, Postpartum Meal Planner & Guide or sign up for a Prenatal Preparation consult with me.