22 - Holistic Approaches to Postpartum Recovery: Blending Traditional and Modern Practices

Are you really prepared for postpartum recovery? Or are you just hoping for the best?

Because let me tell you—postpartum isn’t just about “bouncing back” (ugh, I hate that phrase). It’s about healing, support, and care—things many cultures around the world prioritize way better than we do.

After years of working with families and studying global postpartum traditions, I’ve seen firsthand that the best recoveries happen when we mix the wisdom of the past with the knowledge of today. And that’s exactly what we’re breaking down in this episode!

In This Episode, We’ll Cover:

• Why cultures that prioritize postpartum care do it better—and how you can steal their best secrets
• What traditional postpartum nutrition looks like (hint: it’s not cold cereal and coffee) and how to make it work for your life
• The truth about postpartum movement (no, you don’t need to “get your body back” 🙄, but you do need the right kind of recovery)
• The one thing almost every culture does that the U.S. completely ignores—and why it matters
• How to actually plan for postpartum recovery so you’re supported, not overwhelmed

This episode is your no-BS guide to postpartum care that actually helps you heal—without the toxic “bounce back” culture nonsense.

And because I know you need support, I’ve got you covered:

• 👉 Postpartum Meal Planner & Guide – Take the guesswork out of nutrition so you can focus on healing!
• 👉 First Year Support Program – Get virtual support, expert guidance, and help building your village during the first year.
• 👉 Prenatal Consults – Want to actually prepare for postpartum and parenting? Let’s map it out together!

💡 Listen now and start planning for a postpartum recovery that actually works for YOU.

🎧 Hit play, and let’s get into it! 🎧

Resources Mentioned:

If you feel that you might be experiencing a postpartum mood disorder, such as depression, anxiety, or simply not feeling yourself, please reach out to someone you trust and explore the excellent resources available at Postpartum Support International: https://www.postpartum.net 

Chapters

• 0:00 Welcome to Doula Talk
• 0:40 Understanding Postpartum Recovery
• 2:02 Nutrition: Feed Yourself Like You Matter (Because You Do!)
• 4:17 Movement: Gentle, Not Gym Bro
• 6:06 Mental Health: Because Mood Swings Are a Thing
• 8:41 Need More Support? Let’s Make It Happen!

Transcript

Deb (00:40)

Hey there, welcome back. This is Doula Deb and we are going to talk today about what I've spent many years studying and have been fascinated about is postpartum recovery. You know, something new and different. Let me tell you after working with families from so many different cultures and backgrounds, one thing that has become crystal clear is that cultures that prioritize

Postpartum care do it best. They set up systems of support, they nourish their new parents, and they understand that healing doesn't just happen overnight. Meanwhile, in our modern Western culture, well, let's just say we can take a few notes. But here's the good news. You do not have to pick one or the other. We can take the best of both worlds. lean into the traditional wisdom.

and take advantage of the modern advancements to create a postpartum recovery plan that works just for you. So let's get into it. The first thing is nutrition. You have to feed yourself like you matter because you do. So let's talk about it. Because there's one thing traditional postpartum care nails, it is making sure new parents are fed well.

Cultures across the world emphasize warm, nutrient-dense foods during postpartum recovery. In many Asian cultures, for example, new mothers are given long-simmered broths and healing soups filled with herbs that aid in replenishment.

In Latin America, new mothers often eat comforting stews and drink atole a warm nutrient rich drink made from corn. These meals are packed with easy to digest nourishing ingredients that support your body's healing process. But let's be real.

Modern life doesn't always come with a built-in village of aunties and grandmothers cooking for you. So that's where modern nutrition comes in. We now have much easier access to superfoods like quinoa, chia seeds, and nutrient-dense greens that can boost your energy, replenish those lost nutrients, and support postpartum healing. And all

that

without requiring hours over the stove.

Even things like a green smoothie can be really nourishing, but doesn't really go along the lines of the warming foods like we traditionally think about. So what does this mean for you? If you are prepping for postpartum, start thinking about that meal planning now. Stock your freezer with easy to reheat soups, broths, and meals that take zero effort when you're sleep deprived and healing. If you have support, give them a meal list.

People love to help and this is a perfect way to let them look into meal train where your friends and family can sign up for days when they were bringing meals and you can even put in your dietary restrictions or preferences to make sure that everybody in your family has something to eat. And for the love of all things holy, please stop surviving off granola bars and coffee alone. You deserve more than that, right?

and hey, if you need help planning those meals, I've got you. I have the postpartum meal planner and guide that takes all of the guesswork out of what to eat so you can focus on healing. You can grab it in the show notes and thank me later. All right. Movement. We need to be gentle, not a Gym bro All right. Let's move on to that. And no, I'm not talking about jumping into a six week postpartum fitness challenge.

I promise no one has ever healed by pushing their body before it was ready. Traditional postpartum recovery often includes belly binding, a practice that provides gentle compression and support for your core as it heals. Many cultures from Malaysia to Mexico have been using binding techniques for centuries and for a good reason. core a little hug while it gets back to doing its thing.

On a modern side, we now know how important pelvic floor therapy is. If you gave birth, your pelvic floor has been through a lot and it deserves a lot of love. Gentle stretching, breathing exercises and slow reintroduction to movement can prevent long-term issues like, I don't know, incontinence or pelvic pain and so many more things

that can be contributed to a weak or too tight pelvic floor. So here's how to blend those two together. Start slow. Walking, stretching, and deep breathing are all great places to begin. It seems a little silly to call that movement. I get it, but it is super important to start slow. If you're interested in belly binding, find a postpartum professional who can show you how to do it safely.

And also make sure to follow those rules around how long you should have it on And make sure it's safe by running it past your medical provider And then lastly look into pelvic floor therapy seriously, even if you feel fine now future you will thank you Okay next we have mental health

because mood swings are a thing, all right? Let's get real. Postpartum recovery isn't just about physical healing. are also going through a massive shift. Traditional postpartum care recognizes this. Many cultures implement a designated rest period where new mothers are surrounded by their community.

emotional support and protected from outside stressors. It's such a beautiful system of care that acknowledges just how vulnerable this time is. It is such a time of transformation, even if it's not your first kid and you're becoming a parent for the first time. This is the time where you're bonding and you need all of that special care so you can just rest and bond with your baby.

So what about modern postpartum care? Well, let's just say modern society tends to have, you had a baby, now let's just get back to normal as quickly as possible approach, and then giving awards for that. And that, that is so not a vibe. This is where we need to be proactive about mental health, because postpartum mood disorders, they are real, they are common, and they are not your fault.

Typically it's going to be rooted in not having enough support for your physical well-being and your mental well-being and not having enough people around you to provide that kind of support while you're learning to be a parent to this cute little baby.

And just a side note, if you are struggling with a postpartum mood disorder, and that can be depression, anxiety, mood swings, all kinds of things are considered a postpartum mood disorder. There is no shame in that. Most people experience some type of mood disorder in their postpartum period. And the best thing to do is reach out for help, whether it's with your spouse.

your partner, your family, your friends, or a medical provider. There are so many resources out there to make sure that you have that support that you need. One that I will throw in the show notes is postpartum.net and they even have a warm line where you can call anytime of the day

And there is somebody you can talk to about what's going on and provide you with resources. And I highly encourage you to do so.

All right, let's wrap this up. Here's what I want you to take away from today's episode.

You

can build that recovery plan that actually supports you instead of leaving you to figure it out all on your own and wondering why the world feels upside down.

Postpartum recovery is not something to just wing. The cultures that prioritize and plan for the healing, nourishment, and community, they have better outcomes and good news because we can do it too. We can learn from that

and blend in those modern postpartum care practices. to create a recovery plan that actually supports you. So just a recap, we need to nourish your body with warming nutrient dense foods. Your body just did something incredible. So feed it like it matters. Move gently and intentionally.

skip the bounce back pressure and focus on healing instead. Three, prioritize your mental health. You deserve the support, rest and community that actually gets it. And build your postpartum A-team. Whether it's family, friends, a postpartum doula or a virtual support group, you are not meant to do this alone.

And if you're thinking, okay, but how do I actually set this up? I got you.

If you need a game plan for nourishing meals that don't require you to function on zero sleep, grab my postpartum meal planner and guide. If you need expert guidance and an actual village of support, you can join my first year support program. And if you are pregnant and still trying to just figure out what all this means and how to prepare the best you can with flexibility, you can book a prenatal consult with me and we can get you all set up so you can feel

secure and supported in your postpartum period. Postpartum should be a time of healing, support and care and that starts with having a plan. So stop right now and go make one. Alright, thanks for tuning in and as always, please be kind to yourself, take it slow and know that you are not alone in this. Until next time, take care.