woman looking into the distance in nature surrounded by postpartum herbs

A Guide to Postpartum Wellness and Postpartum Herbs

May 07, 2024

The journey through pregnancy and childbirth is often portrayed as a magical experience, filled with anticipation and joy. However, what comes next - the postpartum period, often referred to as the "fourth trimester" - can be a rollercoaster of emotions and physical changes for new parents.

In this guide, we'll delve into what postpartum entails, common experiences, challenges, and most importantly, how to support yourself during this critical phase of motherhood. We also provide recommendations for postpartum herbs.

Understanding Postpartum

Postpartum, commonly known as the period following childbirth, encompasses the first few months after delivery. It's a time of adjustment as your body begins to recover from pregnancy and childbirth, and you navigate the challenges of caring for a newborn while adapting to your new role as a parent.

In certain cultures the postpartum period actually extends beyond the conventional timeframe recognized in Western societies. In these cultures, postpartum practices and traditions may span several months or even up to a year, emphasizing the importance of extended rest, nourishment, and support for the new mother's physical and emotional well-being.

The Postpartum Experience

baby on mother's belly in a black and white photo

Every postpartum journey is unique, it's essential to recognize that the postpartum period can vary in duration and intensity for each individual. While some may start feeling like themselves again within a few weeks, for others, the adjustment period can last longer. It's crucial not to compare your experience to others and to give yourself grace and patience as you navigate this new chapter, but here are some common experiences many new parents encounter: 

Physical Recovery: Your body undergoes significant changes during pregnancy and childbirth. Postpartum recovery involves healing from childbirth-related injuries, hormonal fluctuations, and adjusting to breastfeeding or bottle feeding.

Emotional Rollercoaster: Hormonal shifts, sleep deprivation, and the demands of caring for a newborn can contribute to a range of emotions, from elation to anxiety and sadness. Postpartum mood disorders, such as postpartum depression and anxiety, are common and require attention and support.

Challenges in Breastfeeding: While breastfeeding is natural, this is a learned skill that doesn't always come easily. Many new mothers encounter challenges such as latching issues, nipple pain, or low milk supply. Seeking guidance from lactation consultants or support groups can be immensely helpful.

Sleep Deprivation: Newborns have erratic sleep patterns, which can leave parents feeling exhausted and overwhelmed. Finding strategies to maximize rest, such as napping when the baby sleeps, can be crucial during this time.

Support Strategies 

Asking for help and self-care: It can take a village! Respite and knowing when help is needed is important for everyone involved, you can't show up if you are completely drained yourself. Prioritize self-care by taking breaks, asking for help from friends and family, and carving out time for activities that bring you joy and relaxation.

Nutrition and Hydration: Eating nutritious meals and staying hydrated are vital for postpartum recovery and energy levels. Focus on nourishing foods rich in vitamins, minerals, and protein to support healing and breastfeeding.

Body Work: Massage, Chiropractic therapy, and Acupuncture are all supportive through physical, mental and emotional changes.

Pelvic Floor Physiotherapy: Did you know the whole pelvic floor is made of many muscles that contract and relax just like your bicep? Since birth changes this area a lot, exercises and treatment with a pelvic floor physiotherapist can help guide through pain, incontinence, prolapse and more.

Supplements: Consider continuing to take your prenatal, Vit D, probiotics for immune health, omega-3s for healing, mood, and brain function, and iron if you're low.

Community Support: Joining postpartum support groups or connecting with other new parents can provide a sense of camaraderie and validation. Sharing experiences and tips with others who are going through similar challenges can be immensely comforting.

Professional Guidance: Don't hesitate to reach out to healthcare providers, including your obstetrician, midwife, or therapist, if you're struggling with physical or emotional issues. Private consultations can provide personalized guidance and support tailored to your needs.

Postpartum herbs

In addition to seeking professional guidance, some individuals find relief from postpartum symptoms through herbal remedies.

There is a wide range of postpartum herbs that we can use to support mamas. Whether you need help to increase breast milk production, reduce anxiety, heal the nipples or soothe the perineum, herbs can work wonders.

Some common postpartum herbs include:

1. Postpartum Sitz Bath Herbs

postpartum herb vervain

Sitz baths are antimicrobial and soothing to the perineum. Common herbs for this include yarrow, calendula, chamomile, rose and comfrey. Find the Apotheka Postpartum Sitz Bah herbs here

2. Lactation herbs

Great choices for herbs to aid lactation are: goat's rue, shatavari, fennel, and anise are all great choices. We also created a Mama's Milk Tincture

3. Calming herbs / adaptogens 

These herbs support a  stressed out nervous system. Herbs to consider include Siberian ginseng, Oatstraw, Chamomile, Motherwort, and Vervain.

4. Herbs for the baby blues

Herbs that can help to lift the mood are: Lemon balm, St John's Wort, and Vervain.

5. Herbs for cracked, sore nipples

Calendula, Marshmallow, and vitamin E oil soothe and heal.

6. Herbs for mastitis

Herbs that can help are Poke root, Echinacea, and Calendula.

7. Herbs for hemorrhoids 

For hemorrhoids look into Horse chestnut, Witch hazel, Calendula and Yarrow.

8. Nutritive herbs 

To boost nutrition with essential minerals and vitamins Nettle leaf, Oatstraw, and Alfalfa are all great options. 

Lifestyle Support

Food and Nutrition: Emphasize nutrient-dense foods such as leafy greens, lean proteins, whole grains, and healthy fats in your diet to support healing and energy levels. Incorporating bone broth, a hydrating, mineral-rich, and collagen-rich superfood into your diet can be hugely supportive during the postpartum time. Consider consulting with one of our holistic nutritionists for personalized dietary recommendations.

Lifestyle Changes: Establishing a supportive postpartum routine that includes adequate rest, gentle exercise, and stress-relieving activities can promote overall well-being. Surround yourself with understanding and supportive individuals who can help alleviate the challenges of early parenthood.


The postpartum period is a transformative and challenging time for new parents, marked by physical recovery, emotional adjustments, and the steep learning curve of caring for a newborn. By understanding the nuances of postpartum experiences, seeking support from healthcare providers and community resources, and prioritizing self-care and holistic wellness, you can navigate this journey with resilience and grace.

Remember, you're not alone, and there's help and support available every step of the way. At Apotheka our skilled herbalists and holistic nutritionists are here to support you through your postpartum journey through private consultations where we can provide customized treatment plans tailored specifically to your needs. 


Written by Leah Schmutter

Medical herbalist and holistic nutritionist

Also in Health Blog

bone broth for allergies poured through a mesh sieve
Medicinal Bone Broth for Allergies

April 04, 2024

What sets this bone broth apart is the infusion of hand-selected herbs, each chosen for its unique ability to combat allergies and boost immunity. Sip it daily during allergy season to soothe inflammation, support your immune system, and nourish your body from the inside out.

Read More

cleansing herbs red clover field
Cleansing Herbs That Help Support Detox

March 07, 2024

In the realm of holistic health, the concept of detoxification often takes center stage, touted as a panacea for various health woes. However, amidst the vigor surrounding detox regimens, it's crucial to recognize that our bodies possess innate mechanisms for detoxification, diligently performed by organs like the liver, kidneys, lymphatic system and skin.

Read More

boho bed and best herbs for your libido
Libido Support and the best herbs for your libido

February 27, 2024

Libido, often referred to as one's sexual desire or drive, is a fundamental aspect of human experience that goes beyond mere physicality. It intertwines with our emotions, relationships, and overall well-being, serving as a barometer of our health in more ways than one. 

Read More

Get 10% off Your Next Purchase

apotheka herbal logo

Subscribe to our newsletter to get 10% off your next purchase.

You'll also be the first to receive the latest on wellness information, newest releases and sales.