Recently I did a post around perineal tears and making sure your bowel movements were regular and easy to pass. This is of course, in direct reference to a vaginal birth, however regardless of how your baby entered the world, you will need to take time to focus on healing and nourishing your body. Whether you had a planned or emergency C-section, or a natural birth, a complicated pregnancy, or a “textbook” pregnancy your body has been through a MAJOR change.
As you are a new mum, I am guessing that you probably haven’t thought about yourself for quite a few months because the moment you found out you were pregnant all you cared about was that little person growing inside you. Once you have had your baby it is so important for you to be well nourished, so you can continue to nourish your baby, but also so you can enjoy your new status as ‘Mum’ and to navigate the postpartum period.
It is important to listen to your body, to continue to have routine snacks and meals and to have a varied diet. As I just said – whether you had a natural birth with no tears or trauma, a natural birth with a tear or trauma, or a planned/unplanned caesarean, it is important for you to heal. Physically, mentally, and emotionally. I know that new mums are BOMBARDED with so much advice and information, and although well- meaning it can be overwhelming and tiring to continue listening to it all and taking it on.
Luckily – when it comes to specific nutrients that are important for wound healing, it can be made extremely easy to make sure you are consuming them all. Our wound healing nutrients are found in everyday, easy to access foods that will also provide you with nourishment (as all foods do)! I will be going through 5 key nutrients for wound healing, accompanied by their food sources and what role they have in healing.
Some nutrients that are essential for wound healing are vitamin A, vitamin C, vitamin E, zinc and protein.
Food Sources To Help Postpartum Healing:
- Vitamin A which is absorbed in the body as retinol, increases cell repair and enhances collagen production. Vitamin A can be found in cantaloupe, dairy products, liver, and fish.
- Vitamin C is important for collagen synthesis and is involved in each stage of the healing process. Studies have even shown that it can assist in improving the speed at which wounds heal. Vitamin C is quite common and found in many fruits and vegetables but specifically oranges, kiwi fruit, and capsicum.
- Vitamin E is great for skin health, skin integrity and can assist in reducing appearance of scars – which can be helpful if you underwent a C-section! Vitamin E is found in high quality fat foods such as olive oil, fish, peanuts, and almonds.
- Zinc is good for immune health, is involved in regulating each stage of wound healing and plays a role in collagen production. It has also been said to have anti-inflammatory properties that heal wounds such as pressure ulcers (not so relevant for most new mums – but fun fact for you). You can find zinc in wholegrains, legumes, and meat & poultry.
- Protein – most of us might have learnt in biology or chemistry, amino acids are the building blocks of tissue and tissue repair (skin and muscle) and are involved in making antibodies which will assist in fighting infection. You can find protein in many everyday foods such as in your dairy & other alternatives, meat & poultry, legumes, beans, nuts & seeds.
The last nutrient for wound healing, and arguably the most important given that it is a macronutrient. As with anything – you need to do what works best for you, and your baby. Never forget how amazing you are for bringing that life into the world!
Until next time,
Big Sis x
