Why Postpartum Recovery Starts During Pregnancy | St. Louis Postpartum Doula

Most moms-to-be spend months preparing for labor and birth, but what about postpartum recovery? The truth is, healing after birth isn’t just something that starts once your baby arrives—it actually begins during pregnancy.

Just like you wouldn’t run a marathon without training, preparing your body and mind for postpartum recovery while you’re still pregnant can make a huge difference in your healing, energy levels, and overall well-being after birth. Let’s dive into why postpartum recovery starts before baby even arrives and what you can do to set yourself up for a smoother transition.

1. Your Nutrient Stores Matter

Pregnancy and birth require a lot from your body, depleting essential nutrients like iron, vitamin D, B12, and omega-3s. Research shows that postpartum depletion—particularly low iron and omega-3 levels—can contribute to postpartum fatigue and mood imbalances, including postpartum depression (PMID: 33670026).

What you can do:

• Eat nutrient-dense foods rich in iron (grass-fed beef, spinach), omega-3s (salmon, chia seeds), and vitamin D (egg yolks, fortified foods).
• Consider a high-quality postpartum vitamin to replenish key nutrients.
• Work with a provider to check your iron and vitamin D levels, especially if you have a history of anemia or fatigue.

2. Pelvic Floor & Core Health

Your pelvic floor and core muscles do a ton of work during pregnancy, birth, and postpartum. If these muscles are weak or overly tight, you may experience incontinence, prolapse, or diastasis recti (ab separation) after birth. Studies have shown that prenatal pelvic floor exercises can reduce the risk of urinary incontinence postpartum (PMID: 30337466).

What you can do:

• Learn how to do proper diaphragmatic breathing and engage your deep core muscles.
• Work with a pelvic floor physical therapist (yes, during pregnancy!).
• Avoid excessive pressure on your abdomen (like doing crunches or holding your breath when lifting).

3. Blood Sugar & Hormone Balance

Fluctuating blood sugar during pregnancy can contribute to hormonal imbalances, energy crashes, and even mood swings postpartum. In fact, studies suggest that stabilizing blood sugar levels during pregnancy can lower the risk of postpartum mood disorders (PMID: 26058318).

What you can do:

• Eat balanced meals with protein, fiber, and healthy fats to keep blood sugar steady.
• Avoid excess refined sugar and processed carbs, which can lead to energy crashes.
• Stay hydrated and incorporate movement, like short walks after meals, to improve insulin sensitivity.

4. Sleep & Nervous System Prep

We know—getting great sleep while pregnant can feel impossible. But prioritizing rest and learning how to regulate your nervous system now can make a difference in how you handle sleep deprivation postpartum. Chronic sleep deprivation can impact mood, healing, and milk supply (PMID: 19625199).

What you can do:

• Create a bedtime routine that includes relaxation techniques like deep breathing or guided meditation.
• Take naps when possible and practice resting (even if you can’t sleep!).
• Learn nervous system regulation techniques like grounding, cold exposure, or vagus nerve exercises.

5. Building a Postpartum Support System

You wouldn’t bring home a new baby without a car seat—so why approach postpartum without a plan for support? Studies show that postpartum social support is linked to lower rates of postpartum depression and anxiety (PMID: 35210553).

What you can do:

• Talk with your partner or family about your needs for meals, housework, and baby care.
• Consider hiring a postpartum doula for extra support.
• Set boundaries around visitors and expectations to protect your recovery time.

You Don’t Have to Do This Alone!

Postpartum isn’t something that just “happens” after birth—it’s a continuation of your pregnancy journey. By nourishing your body, strengthening your pelvic floor, stabilizing blood sugar, improving sleep habits, and setting up support before baby arrives, you’re giving yourself the best possible start for a smooth recovery.

💛 Need a step-by-step guide for postpartum recovery? Grab my Postpartum Support Workbook —a complete plan to help you feel strong, supported, and nourished in those early weeks.

💛 Want personalized support? My Virtual Doula Services include customized birth and postpartum planning, emotional support, and evidence-based guidance so you can feel empowered every step of the way.

Your future postpartum self will thank you for the prep work you do now!