Teaching and working with Sonoma County families who are expecting a baby, I’m often struck by the lack of knowledge around the fourth trimester, the important period of bonding, healing, and recovery during the 12 weeks or so after the birth of a baby.

I was recently at a meeting for local birth workers and met certified nutrition consultant Kristen Vucinich, founder of Heartfed. Heartfed is a beautiful Sonoma County-based company whose vision is to meet the nutritional needs of women through the pregnancy and postpartum experience. I asked Kristen if she would share her depth of knowledge and expertise addressing the nutritional needs of the postpartum period.

Supporting the fourth trimester

“The fourth trimester contains the first three months of a baby’s life. During this time, a new mother goes through matrescence, which is the transition and formation of a new identity as you take on this new role of motherhood. This can feel confusing, beautiful, and overwhelming all at the same time. However, finding ways to empower yourself and feel your best will help with each transition ahead.

“One of the best ways to support yourself during this transition is to focus on postpartum recovery through nourishing foods. Knowing that your brain and gut are connected, food impacts a great deal of how you live your life. Nutrient-dense foods not only promote healing, but they can also support mental health, sleep patterns, energy levels, breastmilk supply, and more. All of which are ideal in the postpartum period.

“Our modern society still praises the idea of bouncing back, when in reality this leads to a plethora of postpartum symptoms, including increasing the risk of postpartum depression, anxiety, digestive issues, osteoporosis, and more. The idea of limiting our food intake or dropping weight during the fourth trimester can be detrimental to not only our own health but that of our little one as well if choosing to breastfeed. This is due to multiple factors, the main one being that your nutrient needs increase even more during the fourth trimester while breastfeeding, thus requiring your body to not only consume more calories but more nutrient-dense foods as well. Listening to your hunger cues and knowing how to fill your nutrient stores will boost your current physical and mental health status while setting you up with a strong foundation for the future months to come.

“Focusing on whole foods and eating a well-balanced diet including healthy fats, protein, and carbohydrates is ideal for a new mother. Thinking about the hormone changes, the impact of medical interventions including epidurals, and the shifts of the organs in the abdomen, digestive changes are common. In the first few days of the fourth trimester, a focus on hydrating foods and liquids that are easily digestible will help with the healing process. For example, consuming cooked vegetables, soups, and foods that contain fiber can gently help ease your digestive system back into a routine. This is just the first step to healing and beginning the process of replenishing your nutrient stores as they have worked hard to grow your little one.” Kristen can be reached at [email protected] for further information.

Nourishing recipes and resources

Sipping on bone broth can be both deeply nourishing and hydrating postpartum. Bone broth is easy to make and can be stored in the fridge for up to a week or frozen for up to three months. Make sure to use animal bones that you know are organic to get the optimal benefits. You can also find frozen bone broth of excellent quality in local Sonoma County grocery stores. There are many easy-to-make bone broth recipes found online. Additionally, Heng Ou, author of The First Forty Days: The Essential Art of Nourishing the New Mother, has a wonderful website packed full of recipes and information at www.motherbees.com.

Jessica Morell, MA, LCCE, CD(DONA), CMT, SpBAP, is the owner of Nourish, located in Occidental. Jessica is a longtime local teacher, childbirth educator, doula, and massage therapist specializing in pregnancy and postpartum bodywork. She can be reached at [email protected].