Postpartum Recovery Master Guide

What I Wish I Knew About Postpartum Recovery

When I was pregnant with my first baby, I thought I had everything covered—researching the best products, learning about nursing, sleep routines, and everything in between. But in all my preparation, I completely overlooked the most crucial aspect of having a baby: postpartum care for myself.

Like so many new moms, I defaulted to quick, convenient meals and snacks—starting right in the hospital—without realizing that I was doing nothing to support my physical, mental, and emotional recovery. I had no idea how much my food choices were impacting my milk production, nervous system regulation, and even contributing to postpartum anxiety and depression.

After joining several new mom groups, I quickly realized I wasn't alone. Nearly every mom I met was struggling with postpartum anxiety or depression, hair loss, and exhaustion—yet no one had a clear roadmap for healing. I knew there had to be a better way.

Just five months after my first son was born, I found out I was pregnant again. This time, I was determined to prioritize my postpartum recovery.

My first step? Researching how other countries approach postpartum care—specifically, which ones had the lowest rates of postpartum depression and the best recovery protocols.

What I Discovered

• Singapore and Malaysia have the lowest rates of postpartum depression at just 3%—compared to 20% in the U.S. (For reference, South Africa has the highest rate at 37%.)
• In studying these countries, I came across Valerie Lynn, of Eco Postnatal Care, a postpartum care expert who spent 20 years abroad studying Malaysian postpartum practices and now shares them here in the U.S.

I had the opportunity to work with Valerie after my second baby, and two traditional Malaysian practices she introduced to me were absolute game-changers:

1. Hot Stone Therapy ("Tungku") and Abdominal Binding ("Berbengkong")
• A heated stone is used to warm the abdomen, hands, and feet, promoting healing and helping realign the organs after childbirth.
• The abdomen is then tightly wrapped with herbal packs to support the uterus in shrinking and aid emotional recovery, ridding of "baby blues" and limiting the risk of postpartum depression.
2. Herbal Forehead Paste
• A soothing herbal paste applied to the forehead to relieve headaches, reduce emotional distress, and improve blood circulation.

The 40-Day Postpartum Philosophy

So what else is different in Malaysia (and Singapore)? The first 40 days after birth are treated as sacred for a mother's healing.

Key pillars include:

• Food as Medicine: New mothers are nourished with warming, nutrient-dense meals, not cold foods or processed snacks.
• Rest: No pressure to clean, entertain visitors, or "bounce back" quickly.
• Warmth: Keeping the body warm to encourage circulation and healing.

While this traditional 40-day rest period isn't always realistic—especially for moms with other young children like me—it’s possible to adapt many of these principles in a modern way.

Postpartum Recovery Principles to Live By

1. Outsource and Ask for Help
• Accept support from family and friends.
• Use registry options like BabyList or Poppy to request laundry services, meal prep, and postpartum care.
• Remember: Every bit of energy spent elsewhere delays your healing, takes away from your milk supply, and contributes to brain fog and other unwanted outcomes.
2. Prioritize Nutrient-Dense, Warming Foods
• Accept meals from friends, family, neighbors because this takes a huge workload off especially for other family members; but focus on eating warm, easy-to-digest foods yourself: stews, soups, bone broth, oatmeal, etc.
• Stay hydrated with warm teas or room-temperature water.
• Keep your body warm—especially your feet!

Why Nutrition Matters: The Gut-Brain Connection

Ever heard of the saying "A gut feeling"... it isn't just a saying.

• The Gut-Brain Axis: The vagus nerve connects your gut and brain, influencing digestion, stress response, and emotional regulation.
• The Microbiome's Role:
• 90% of your body’s serotonin (the “feel-good” neurotransmitter) is made in the gut as well as dopamine, the "reward chemical", and GABA U(reduces anxiety and aids sleep)
• Gut imbalances can lead to anxiety, depression, and brain fog.
• Eating junk food, cold/raw foods, and heavy meals can trigger inflammation that affects your mental health.
  

The Science Behind Mommy Brain:

During postpartum, your brain undergoes neurogenesis, the formation of new neurons. Nutrient- dense foods fuel this process, helping you feel more mentally and emotionally stable. Proper nourishment can even prevent and alleviate postpartum depression by support serotonin production and keep your brain from "starving".

Key Reminder:

A warm, hydrated body with a thriving gut microbiome heals faster, feels better, and produces more milk.

The Do’s and Don’ts of Postpartum Healing

✅ DO:

• Eat warm, nourishing meals: soups, stews, bone broths, congee, oatmeal, herbal teas.
• Prioritize foods that are easy to digest (congee, lentils, ghee).
• Rest and stay warm—inside and out. WHY? Your body naturally runs at 98.6 degrees F. Cold foods make it work harder to digest, taking away from precious energy used for healing, milk production, and nutrient absorption.
• Eat A LOT! Your body is working to feed your baby (make milk), support your vital organs, aid in healing, and lastly contribute to non-essentials like hair and nails. All of this requires a ton of nutrient dense nourishment. 

🚫 DON'T:

• Eat cold foods, salads, fast foods, fried foods, or processed meals.
• Push your body to "bounce back" too quickly.
• Underestimate the impact of nutrient depletion on hair loss, fatigue, and mental health.
• Try to eat less or skip meals. You will see the negative impacts in decreased milk, brain fog, fatigue, and anxiety.

Ayurvedic Approach to Postpartum Recovery

The philosophy: The first 40 days can impact your next 40 YEARS. Focus on:

• Vata Balancing: Grounding, warming, and nourishing practices to avoid postpartum anxiety, constipation, and depletion.
• Warmth and Oil: Keep the body warm at all times. Practice gentle oil massages (Abhyanga) daily, my favorite found HERE. And calming herbal creams for face and neck. My favorite found HERE
• Food as Medicine: Emphasize using ginger, cumin, cinnamon, stews, soups, oatmeal and broths.
• Sacred Rest: Prioritize sleep, bonding, and skin-to-skin contact over stimulation and visitors. Avoid anything that causes stress, anxiety or overwhelm.
• Herbs for Healing:
• Ashwagandha (calming strength) 
• Shatavari (milk production, hormone balance)
• Turmeric (anti-inflammatory)
• Ginger (digestion)

Simple (and Affordable) Practices You Can Start Today

• Wake up naturally (or with baby)—no alarms
• Sip warm water with lemon and ginger each morning, or warm milk with cinnamon and nutmeg
• Gentle oil massage on joints, lower back, and soles of feet. My favorite found HERE
• Drink CCF tea (cumin, coriander, fennel). Found HERE
• Practice scalp oil massages to support postpartum hair recovery. My favorite found HERE

Resources I Love

📚 Great Reads:

• The New Mommy Plan → Get it here
• The First 40 Days → Get it here

🍲 Favorite Postpartum Meals:

• Mama Meals: Organic, TCM and Ayurveda-inspired postpartum meal delivery.
  Use code LORISSAVIOLET for $20 off your first $200+ order.
  → Shop Mama Meals here

🌿 Hair Recovery Must-Have:

• Najeau Follicle Drops: A nutrient-rich scalp recovery oil to reduce shedding and promote healing after childbirth.
  → HERE

Final Thoughts

Postpartum is a season of growth, transformation, and immense resilience. As you navigate this beautiful (and sometimes challenging) chapter, give yourself permission to slow down, nourish deeply, and honor the incredible journey your body has been through. You deserve to heal well, not just survive postpartum—but truly thrive. And remember slowing down and focusing on healing for just 40 days can positively impact your next 40 YEARS.

 

Please Note: I am not a doctor. This is purely personal research and personal experience.