Prioritizing Postpartum Recovery: Rest, Nourishment & Support

Bringing a baby into the world—as a new mom or a surrogate—is an incredible experience. But too often, postpartum recovery gets pushed aside in the rush to “bounce back.” The truth is, your body has just been through something huge, and it deserves genuine care.

SMARTPath Fertility International's founder , Maria Feekes, recently had a great discussion with postpartum nutrition expert Kamryn Lindblom. Kamryn runs the popular nutrition blog Empowered Mothers.

View their full discussion here.

Let’s discuss what that means: fueling your body, permitting yourself to rest, and asking for the support you need.

Food is Fuel: Nourishing Your Body After Birth

Birth is like running a marathon—except no one expects a runner to skip a recovery meal afterward. Yet new moms are often left depleted, running on adrenaline and whatever they can grab between feedings.

Here’s how to nourish your body in those first few days and weeks:

🫗 Hydrate First: Labor takes a toll on your body; the first thing it needs is fluids and electrolytes. Bone broth is a fantastic🍲 Eat calorie-rich, healing foods: an option, but even store-bought electrolyte drinks work.

🍲 Eat Calorie-Rich, Healing Foods: Your body is actively burning energy, recovering from birth, stabilizing hormones, and (if applicable) producing milk. Now is not the time to diet. Go for nutrient-dense, high-calorie foods like avocado, eggs, nuts, grass-fed butter, and quality meats.

🔥 Stick to Warm Foods: Warm, cooked foods help blood vessels expand and speed healing, while cold foods can slow things down. That means choosing soups, stews, and roasted veggies over salads and smoothies—at least for the first few weeks.

The 5-5-5 Rule: A Simple Way to Prioritize Rest

Too many moms try to do too much too soon. The 5-5-5 rule is a simple way to remind yourself (and the people around you) that rest isn’t a luxury—it’s a necessity.

✔️ 5 days IN bed: Your only job is resting, eating, and bonding with your baby (or simply allowing your body to heal). Stay in bed as much as possible.

✔️ Five days on the bed: You can move around a little if you feel up to it, but your bed is still your home base. Guests come to you, and meals are brought to you. You are still in deep recovery mode.

✔️ 5 days AROUND the bed: You might feel a little stir-crazy by now. Light movement is okay, but your focus is still on healing. Do what you can from a sitting or resting position.

Even if you feel good, don’t overdo it. Your body is still in recovery mode, even if you don’t “look” like you just had a baby.

Accepting (and Asking for) Help

Here’s the thing: postpartum support is a necessity.

💡 If someone offers help, say YES. Let people drop off a meal, fold laundry, or entertain your other kids. People genuinely want to help—you just have to let them.

💡 If you don’t have a strong support system, look for resources.  Many communities have postpartum support groups, meal trains, or church groups willing to help. Even online parenting groups can be a great place to find resources.

💡 If you’re a surrogate, advocate for your recovery time.  Even if you’re not bringing a baby home, your body still needs time to heal. 

You’ll Never Regret Saying Yes to Rest

This phase of life is temporary. You only get one chance to recover from birth the right way. When you give yourself permission to rest, nourish, and be cared for, you’re not just helping yourself but setting the foundation for long-term health.

So take the nap. Eat the good food. Accept the help. You deserve it.

💬 What helped you the most during postpartum recovery? Or what do you wish you had known? Drop a comment below—we’d love to hear your thoughts!