Follow the Five Principles of Postpartum for healing and recovery ♥  

Postpartum is such a sacred and vulnerable time for mom. She experiences the most empowering moments of her life, followed by Mother Nature’s demand to rest and recover. It’s a time when she needs all the help she can get.

The Five Principles of Postpartum are: 

1. Retreat

2. Warmth

3. Support

4. Rest 

5. Ritual 

These five traditional postpartum principles are not just old wisdom—they’re essential truths that have stood the test of time. Read them, save them, and take them to heart. Most importantly, use them to create a plan that will support you during this critical time. 

RETREAT

Both mom and baby are equally vulnerable postpartum, susceptible to wind, cold, and overstimulation. In today’s world, it’s often seen as a badge of honor to make it to yoga class two weeks after giving birth, but the real winners are the ones who embrace stillness and rest.

This time is for healing, bonding, and recalibrating. Give yourself permission to retreat—stay warm, stay home, and soak in the beauty of this phase.

WARMTH

Did you know a woman’s blood volume doubles during pregnancy? After birth, the loss of this warm, circulating blood, combined with the body’s open state, leaves us depleted. To optimize healing, we must recapture warmth.

Cultures around the world have long valued the importance of warmth in postpartum recovery—especially in the foods they prepare. Think soups, stews, and teas like our Healing Postpartum Tea, which promote circulation and restore balance. Warmth is not just comforting; it’s essential.

SUPPORT

Warm foods, naps, rest, and caring for older children—how do we manage it all? The answer is simple: support.

In today’s modern, do-it-yourself society, it can feel uncomfortable to ask for help. But put that discomfort aside. You need help, and there are people who want to help. Family members, friends, neighbors, your church community, doulas, and midwives—reach out. ASK. FOR. HELP.

You might be surprised how honored people feel to be part of your journey.

REST

Pregnancy and birth are incredibly taxing on the body. We must conserve energy to rebuild chi, our life force. Without proper rest, the deficit will catch up with you down the line, whether in weeks, months, or even years.

Shift your perspective and embrace the mantra: You are enough. You are doing enough. Taking care of your baby is enough. When you truly believe this, you’ll feel the permission to rest, even in a world that values constant productivity.

RITUAL

In traditional cultures, postpartum rituals honor the transformation of a woman into a mother, whether it’s her first baby or her fourth. Practices like massage, belly binding, and herbal care were central to this sacred time.

Today, the focus has shifted entirely to the baby. While everyone wants to hold the little one, it’s equally important to honor and care for the mother. Bring ritual back into your postpartum journey. Ask a loved one to give you a foot massage, brush your hair, or simply sit with you. Book an in-home postnatal massage or try belly binding to support your healing.

Plan Your Postpartum Recovery

You are just as deserving of nourishment, care, and attention as the baby in your arms. By embracing these five principles—retreat, warmth, support, rest, and ritual—you’re setting yourself up for a recovery that’s not only healing but deeply transformative.

Need help figuring out what to have on hand for every birth scenario? Check out our resources page with several guides packed with practical suggestions to support your postpartum recovery. Take what resonates and build a plan. You’ll be so glad you did.

Nourishment for the Fourth Trimester

At Mama Meals, we’re here to support you. Our Meal Packages are filled with nutrient-dense postpartum foods, warmth, and love during this vulnerable and powerful time. Together, let’s honor the mother just as much as the baby. 

You are just as deserving and needing of the attention and care. Create a plan using the themes above and you will be thanking yourself later. Also, Hello Postpartum has an awesome article with suggestions of items you may need on hand for every birth scenario.  Give it a read and see what speaks to you <3