Hoslitic Postnatal Postpartum Recovery

Your Holistic Post Natal Recovery Checklist

Holistic Postnatal Postpartum Recovery

Your Holistic Post Natal Recovery Checklist


A nourishing post natal period has so many benefits, for both mama and baby, so today I wanted to share your holistic post natal recovery checklist with some things I think are imperative for EVERY mama.

Centuries ago the recovery phase for postpartum was HUGE! So much was given to the mother to recover. Everything was taken care of in the home when the baby arrived so the mother and baby could bond, rest and recover.

Mamas were given massages daily and nutritious food was cooked to help repair the postpartum body. Our bodies go through so much change, physically, emotionally and spiritually to give birth to a baby.

Whether baby has arrived vaginally, caesarean or assisted.....mums need to be taken care of!  Somewhere along the way this precious healing time has been lost in the expectation that we need to bounce back and get on with life. In fact, without adequate recovery, you can risk adrenal burnout, heavy bleeding, breast infections and postpartum depression.

I love that there is gradually more awareness and respect for the postpartum recovery and mamas are starting to look after them selves during this period. I also think it's important to have a holistic perspective to the fourth trimester as birthing is such a whole mind, body and soul experience!

So, here are some things I think are great to think about for your post natal recovery checklist:


This one might be obvious, but it's maybe the most important. I am talking about full bed rest and lots of sleep here, not just 'taking it easy.' Many Eastern cultures have a tradition of six weeks of absolute bed rest after you give birth! However, I do recommend a little gentle movement in addition to your rest.


Hydration is incredibly important as labour causes a lot of water loss in the body. It also helps with breastfeeding, preventing constipation and repairing the body. You might want to have Postpartum Healing Herbal Tea as some of your water quota.


It's incredibly important to eat nourishing, warm, nutrient-dense foods in your fourth trimester. There are some great resources around including the book The First Forty Days by Heng Ou.

Foods like bone broth, soups, stews, good sources of protein and eggs and healthy, whole foods are vital. Check out these Postpartum Healing Bone Broth Powder and Strips that have been specially formulated with herbs and foods for post natal nourishment. Bliss balls and trail mix make great snacks!


Postnatal postpartum bodywork specialist Gold Coast

You knew I was going to say this, didn't you??? Postnatal massage is so supportive and nurturing and assists your body in the recovery process. Check out my Postnatal Healing Experience - I come to your home for four tailored sessions that include restoring core and pelvic floor, pelvic floor strengthening, breathwork and meditation.


Set up a support team to help you recover! This might look like family and friends to help with housework and cooking while you recover, a postnatal bodywork specialist and a postpartum doula. You can read about one of my mama's experience here.

Finding a mother's group can also help you in the months after birth. Surrounding yourself with like-minded mamas can be your saviour!


Mother Nature has so many beautiful traditional herbs to help our postnatal recovery. You can drink nourishing herbal tea, use herbs to heal the perineum area as well as using herbal balms on your body.


Nurturing yourself and supporting your emotional well-being is also a really important aspect of postnatal healing. While the 'baby blues' are normal, it's important to take care of your mental health.

Becoming a mother is a huge transition and it may bring up all sorts of feelings and emotions.

My Postpartum Flower Essences and Intention Candles are helpful in supporting your emotional wellbeing. Placenta encapsulation can also be helpful for stabilising emotions (as well as physical recovery). Consider meditation and breath work or even just listening to some calming music to keep you relaxed.

Baby Massage

Once your baby is six weeks old, baby massage is one beautiful way you can connect and bond with your new baby and support your mental and emotional wellbeing. There are just so many benefits of baby massage!

My Holistic Baby Massage Classes are starting very soon and I would love to support you and your baby.


I would love to hear what else has helped you in your postpartum recovery! What should I add to your holistic postnatal recovery checklist?

Leave me a comment or chat to me on social media.

Much love,


Jess Ngaheu Pregnancy and Post Natal Massage Specialist


Jess Ngaheu

Maternal Bodywork Specialist

Book a session with me here.

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