raspberries that help balance hormones postpartum

Balancing Postpartum Hormones Postpartum Through Maternal Nutrition

on May 15 2024

By: Krista Maas de Villiers, BSC Dietetics

How can you support hormone balance after birth? After childbirth, hormone levels shift rapidly as the body transitions into recovery and, for many women, breastfeeding. While these changes are normal, nutrition can play a key role in supporting energy, mood, blood sugar, and overall postpartum healing. Here's how postpartum hormones change — and which nutrition strategies can help support your body during this transition.

Hormonal changes after birth

Postpartum hormonal changes refer to the shifts in hormone levels that occur in a woman's body following childbirth. These changes are vital for various physiological processes and preparing the body for lactation and recovery. The key hormones involved include:

Estrogen and Progesterone: During pregnancy, these hormones surge and play a role in maintaining the pregnancy. After childbirth, their levels drop significantly, which can contribute to mood changes, including feelings of sadness or "baby blues."
Prolactin: This hormone stimulates milk production in the mammary glands. Increased prolactin levels after childbirth support breastfeeding, but they can also make some women feel fatigued and emotionally sensitive.
Oxytocin: Often referred to as the "bonding hormone" or "love hormone," oxytocin helps with uterine contraction during labor and is crucial for breastfeeding and maternal-infant bonding.
Cortisol: Stress hormone levels can increase due to the physical and emotional demands of childbirth and caring for a newborn.
Thyroid Hormones: Thyroid function can be affected, leading to changes in metabolism, energy levels, and mood. Postpartum thyroiditis is a condition where the thyroid becomes inflamed, causing temporary hyperthyroidism followed by hypothyroidism in some cases.

Balancing hormonal changes through diet and nutrition

These hormonal changes can result in a range of emotional and physical experiences. Many women experience mood swings, fatigue, irritability, anxiety, and sadness, which are often referred to as the "baby blues." In some cases, these feelings can intensify into postpartum depression or anxiety, which may require medical intervention. Maternal nutrition can play a significant role in helping women combat the effects of these hormonal changes and support their overall well-being. Here are 8 tips on how to how to balance hormones postpartum through your diet and nutrition:

Balanced Nutrition

A diet rich in whole foods, including lean proteins, whole grains, fruits, vegetables, and healthy fats, provides essential nutrients for energy and recovery.

Blood Sugar Regulation

Eating regular meals and snacks can help stabilize blood sugar levels, which can positively impact mood and energy levels.

Omega-3 Fatty Acids

Found in fatty fish (like salmon) and flaxseeds, omega-3 fatty acids are important for brain health and may contribute to mood stability. Low DHA levels have been associated with increased incidence of postpartum depression. 1

Hydration

Staying well-hydrated is crucial, especially if a woman is breastfeeding. Proper hydration supports energy levels and overall bodily functions.

Iron-Rich Foods

Adequate iron intake is essential for energy levels, as postpartum women are at risk of iron deficiency due to blood loss during childbirth.

Calcium and Vitamin D

These nutrients are important for bone health and may also play a role in mood regulation.

Fiber

Including fiber-rich foods can aid digestion and help regulate hormones involved in appetite and mood.

Limit Caffeine and Sugar

Excessive caffeine and refined sugar intake can contribute to energy crashes and mood swings.

How Nunona supports postpartum recovery

Nunona Mama Bites are designed with only what you need and nothing else. We handpick ingredients that supply essential nutrients, including:

Oats: Contain soluble fiber to help regulate blood sugar levels, which supports your mood & energy levels.
Nut Butters: Provide healthy fats & a good source of protein to help you recover post-birth.
Dates: High in fiber for the comfort of your bowels.
Flaxseeds: High in Omega-3 fatty acids to help build baby’s brain.
Brewer's Yeast: Provides protein, iron and B Vitamins for cell creation
& brain development.
200 mg of DHA from Non-GMO Micro Algae Oil. DHA from marine sources such algae are considered to be the most biologically active forms of omega-3 fatty acid.2 Meaning Mama Balls are giving you the best possible source of Omega 3, during the most important time for Mama and Baby’s health.

Remember, every woman's experience is unique, and while a healthy diet can provide valuable support, it's important to seek professional medical guidance for any severe or prolonged postpartum emotional or physical symptoms.

References:

American Pregnancy Association. 2021. [Online]. Available from: Omega-3 Fish Oil and Pregnancy - American Pregnancy Association [Accessed 26 March 2022].
Djuricic, I. and Calder. P.C. 2021. Beneficial outcomes of omega-6 and omega-3 polyunsaturated fatty acids on human health: An update for 2021. Nutrients. 13: 2421. https://doi.org/10.3390/nu13072421.