Hey Mama,

If you’re feeling flat, foggy, constipated, or just not yourself since birth — I see you.

And I want you to know this:
It doesn’t have to be this way.

So many Mamas think feeling exhausted, depleted, or uncomfortable is just part of motherhood — but it’s often your body asking for something it’s not getting. Most of the time? That something is nourishment.

What I Hear All the Time From Mamas

“I’m so tired, even after a full night’s sleep.”
“My digestion still hasn’t been right since birth, still constipated weeks post birth.”
“I just don’t feel like me anymore.”

You’re not alone. And these symptoms are common, but they are not inevitable. When we support your body with the right foods in those early postpartum weeks, everything changes — your energy, your digestion, your healing, your mood.

Here’s What I Want You to Know

Your body is doing so much behind the scenes after birth — healing wounds, rebalancing hormones, producing milk, rebuilding blood and nutrients lost. That kind of work requires more than crackers or toast while standing with a baby on your hip.

You deserve real food.
You deserve deep nourishment.
And you deserve to feel supported — physically and emotionally — as you adjust to this new chapter.

Let’s Talk About the Two Big Ones

Constipation & Digestive Issues

Honestly, hardly anyone talks about this — but it’s such a big deal postpartum. Whether it’s from iron supplements, stitches, fear of going to the toilet, or just slowed digestion after birth, so many Mamas feel uncomfortable for weeks. Your digestive system has been through a lot — and it needs warmth, hydration and gentle fibre to get going again.

What helps: warm foods like soups, kitchari, oats; hydrating drinks like herbal teas and coconut water; chia, flaxseed, and magnesium-rich foods. Avoid raw, cold foods in the early weeks — your digestion will thank you.

Fatigue & Feeling Depleted

This isn’t just tiredness from broken sleep. It’s a deeper, heavier kind of exhaustion — the kind that lingers in your bones and makes even the smallest tasks feel overwhelming.

And often, it’s not just about sleep — it’s about your body running on empty.

Birth is one of the most energy-intensive, nutrient-draining experiences your body will ever go through. You lose blood, vital nutrients, energy reserves, and your hormones go through a massive shift. Then, almost immediately, your body is expected to keep going — to produce milk, heal tissues, regulate hormones, and care for your baby. Without replenishing what was lost, it’s no wonder so many Mamas feel depleted for months — even years — after giving birth.

What helps?

• Blood-building foods like lentils, dates, eggs, dark leafy greens
• Quality protein and healthy fats in every meal to stabilise blood sugar
• Warming spices like ginger, cinnamon, turmeric to support circulation and healing
• Regular, nourishing meals (not just toast or a cold coffee) — your body needs consistency and warmth

But here’s the truth: if you’re left depleted of key nutrients after birth — like iron, B12, iodine, omega-3s, or zinc — it can affect everything from your energy, immunity, and mood to your thyroid and hormone balance for years to come.

That’s why the first 40 days are so crucial — this window is your foundation for long-term health and vitality.

And this is exactly where a holistic nutritionist (like me!) can make a real difference.

Together, we look at your unique needs — your symptoms, your diet, your lifestyle — and create a plan to ensure you’re getting the right nutrients in the right forms, through both food and supplements (especially if you avoid certain foods like meat or dairy). You don’t need more guesswork or random internet advice — you need tailored guidance that actually supports your body, your healing, and your goals.

If you’re still pregnant — now is the time to think about your recovery. Not just what to pack in your hospital bag, but what your body will need to heal and rebuild in those first weeks.

Imagine:

• Warm, nourishing meals in your freezer
• Snacks ready for cluster feeding days
• A simple plan for hydration, digestion and energy
• Feeling prepared, calm, and cared for (instead of scrambled and exhausted)

That’s exactly what we do inside The Early Days Postpartum Planning Service — a one-off, personalised session where I help you set up your nourishment plan before baby arrives.

It’s never too late. Whether you’re 6 days or 6 months in — if you’re not feeling like yourself, I can help.

Through a 1:1 consultation, we’ll talk about what you need support with — low energy, digestion, mood, supply — and create a food and nourishment plan tailored just for you.

It’s not about more pressure or more things to do. It’s about giving your body what it actually needs so you can feel stronger, more steady, and more like you again.

Let’s make sure you’re supported with the nourishment your body truly needs.

Here’s how we can work together:

• Book The Early Days Postpartum Support Consultation – for support in your third trimester to set you up with meals, supplements and strategies before baby arrives
• Book a 1:1 Postpartum Nutrition Consultation – tailored support for wherever you’re at right now, based on your symptoms and goals

Not ready to book just yet?

• Follow me on @nourishmemama.nz for real, honest, practical tips
• Sign up to my Nourish Me Mama Community – get recipes, discount offers and gentle reminders straight to your inbox

You don’t have to do this alone, Mama.
I’m here when you’re ready.

With love & care,

— Arti x
Certified Nutrition Consultant & Founder of Nourish Me Mama