Category: Postpartum Support

Postpartum Nutrition and Herbal Healing for Immune Support

1/21/2025

Postpartum Nutrition and Herbal Healing for Immune SupportDear Mama,
Congratulations on this new chapter of your journey! Whether this is your first baby or your fifth, this postpartum period is a sacred time for healing, bonding, and restoration. As you care for your baby, it’s just as important to nourish your own body and soul.
This guide is here to help you feel supported—offering simple tools for postpartum nutrition, breastfeeding-safe herbal healing, and recipes to gently strengthen your immune system. Each suggestion is tailored to nurture you holistically, with compassion for the emotional challenges that can arise during this season.

Take this journey one day at a time, and remember that you are worthy of the same love and care you give so freely to others. This is not medical advice these are suggestions to help you on your postpartum path.
With love and encouragement,
Heather Corbet LM, CPM

Part 1: Herbs for Immune Support and Breastfeeding
Below are 10 herbs that are safe for breastfeeding mothers and offer gentle immune-boosting properties.

Fenugreek
Benefits: Supports milk production and has mild immune-enhancing properties.
Use: Brew as a tea (1 tsp seeds per cup of hot water) or sprinkle ground seeds into oatmeal or soups.
Nettle
Benefits: Rich in iron, calcium, and vitamins, it helps rebuild strength and supports immunity.
Use: Add dried nettle leaves to tea blends or simmer in broths.
Echinacea
Benefits: Helps protect against colds and infections without disrupting milk supply.
Use: Steep dried flowers in tea (1 tsp per cup) or take as a tincture (consult dosage).
Chamomile
Benefits: Soothes anxiety, aids digestion, and gently strengthens the immune system.
Use: Brew a calming tea before bedtime.
Lemon Balm
Benefits: Relieves stress, promotes relaxation, and boosts immunity.
Use: Enjoy as a tea or mix fresh leaves into fruit salads.
Ginger
Benefits: Reduces inflammation, improves digestion, and enhances immune function.
Use: Add fresh ginger to hot water with honey or incorporate into stir-fries and soups.
Shatavari
Benefits: Supports milk production, balances hormones, and enhances vitality.
Use: Available as a powder or capsule; add 1 tsp to smoothies or warm milk.
Red Raspberry Leaf
Benefits: Aids uterine healing, improves energy, and boosts overall wellness.
Use: Drink as a tea (2 tsp leaves per cup of water).
Turmeric
Benefits: A powerful anti-inflammatory and antioxidant for immune health.
Use: Add to soups, stews, or a golden milk latte (recipe below).
Rosehips
Benefits: Packed with Vitamin C, it supports a strong immune system.
Use: Steep dried rosehips in tea or blend into smoothies.

Part 2: Nutritional Meal Recipes for Postpartum Healing
1. Bone Broth and Vegetable Soup
Ingredients:

1 qt bone broth
2 carrots, diced
2 celery stalks, diced
1 onion, chopped
1 cup spinach
2 tsp dried nettle or parsley
Salt and pepper to taste

Instructions:

Heat broth in a large pot.
Add carrots, celery, and onion; simmer until soft (15–20 minutes).
Stir in spinach and herbs, then season to taste.

2. Oatmeal with Flaxseeds and Berries
Ingredients:

1 cup rolled oats
2 cups almond milk
1 tbsp flaxseeds
½ cup fresh berries
Honey or maple syrup for sweetness

Instructions:

Cook oats in almond milk over medium heat until thickened.
Stir in flaxseeds and top with berries and sweetener.

3. Sweet Potato and Lentil Curry
Ingredients:

1 tbsp coconut oil
1 onion, diced
2 garlic cloves, minced
1 sweet potato, cubed
1 cup red lentils
3 cups vegetable broth
1 tsp turmeric
1 tsp cumin

Instructions:

Sauté onion and garlic in coconut oil.
Add sweet potato, lentils, broth, and spices; simmer until tender.

4. Spinach and Egg Breakfast Wrap
Ingredients:

2 eggs, scrambled
1 cup fresh spinach
1 whole-grain tortilla
2 tbsp shredded cheese

Instructions:

Sauté spinach, then mix with scrambled eggs.
Fill tortilla, sprinkle with cheese, and wrap.

5. Salmon and Quinoa Bowl
Ingredients:

1 salmon fillet, baked
1 cup cooked quinoa
1 cup steamed broccoli
Lemon juice and olive oil for dressing

Instructions:

Layer quinoa, salmon, and broccoli in a bowl.
Drizzle with lemon juice and olive oil.

6. Chicken and Turmeric Rice Soup
Ingredients:

1 qt chicken broth
1 chicken breast, shredded
½ cup cooked rice
1 tsp turmeric

Instructions:

Heat broth; add chicken, rice, and turmeric.
Simmer for 10 minutes.

7. Avocado and Chickpea SaladIngredients:

1 avocado, cubed
1 cup chickpeas
1 tbsp olive oil
Salt and pepper to taste

Instructions:

Combine all ingredients in a bowl and mix gently.

8. Banana Almond SmoothieIngredients:

1 banana
1 cup almond milk
1 tbsp almond butter
1 tsp honey

Instructions:

Blend all ingredients until smooth.

9. Zucchini Noodles with PestoIngredients:

2 zucchini, spiralized
2 tbsp pesto
Cherry tomatoes (optional)

Instructions:

Toss zucchini noodles with pesto and tomatoes.

10. Dark Chocolate Energy BitesIngredients:

1 cup oats
2 tbsp cocoa powder
¼ cup honey
¼ cup almond butter

Instructions:

Mix all ingredients; roll into bite-sized balls.

Immune Boosting Recipes“Fire Cider Recipe for Breastfeeding Clients”
This gentle and breastfeeding-friendly fire cider recipe is designed to boost immunity, improve circulation, and offer warmth during the postpartum season. It avoids overly spicy or potentially irritating ingredients, focusing on safe, healing foods and herbs.
Ingredients:

1 medium onion, chopped
5 garlic cloves, minced
1 cup fresh horseradish root, grated
1-2 inches fresh ginger root, grated
1-2 inches fresh turmeric root, grated (or 1 tbsp powdered turmeric)
1 small lemon, sliced
1 small orange, sliced
1-2 sprigs fresh thyme
2 tbsp dried rosehips (optional, for extra Vitamin C)
1-2 tbsp raw honey (to taste, after steeping)
2-3 cups raw apple cider vinegar (enough to cover ingredients)

Instructions:

Prepare Ingredients:
- Chop, mince, and grate all fresh ingredients as needed.
- Place them in a clean glass jar (a quart-sized Mason jar works well).
Assemble the Fire Cider:
- Layer the ingredients in the jar, starting with the onion, garlic, horseradish, ginger, and turmeric.
- Add the lemon and orange slices, fresh thyme, and rosehips if using.
Add Apple Cider Vinegar:
- Pour raw apple cider vinegar over the ingredients until they are completely submerged.
- Seal the jar tightly with a lid (use wax paper under metal lids to prevent corrosion).
Steep:
- Store the jar in a cool, dark place for 4-6 weeks. Shake it gently every few days to help infuse the flavors.
Strain and Sweeten:
- After steeping, strain the mixture through a fine-mesh sieve or cheesecloth into a clean jar.
- Add raw honey to taste and stir well.
Store:
- Keep the strained fire cider in the refrigerator for up to 6 months.

How to Use:

Take 1-2 tablespoons daily as an immune booster.
Mix into warm water or herbal tea for a soothing tonic.
Add to soups or dressings for a tangy, healthful kick.

Notes for Breastfeeding Moms:

This recipe is safe and nourishing, but if you have any allergies or sensitivities to the ingredients omit the ones that bother you and baby.
Start with smaller amounts to see how your body responds, especially if you or your baby are sensitive to flavors.

“Elderberry Syrup Recipe for Breastfeeding Clients”
Elderberry syrup is a popular immune booster known for its antiviral and antioxidant properties. This recipe is breastfeeding-friendly, but it’s important to use elderberries responsibly to ensure safety.
Is Elderberry Safe for Postpartum and Breastfeeding?
Yes, elderberries are generally considered safe when used in cooked preparations like syrup. Raw elderberries can be toxic, so always cook them thoroughly. If you have concerns or if you or your baby have a history of allergies or sensitivities then this isn’t the Recipe for you.
Benefits of Elderberry for Postpartum Moms

Supports immune health during cold and flu season.
Provides antioxidants to help reduce inflammation.
A natural and gentle remedy for early signs of illness.

Elderberry Syrup RecipeIngredients:

1 cup dried elderberries (or 2 cups fresh elderberries, de-stemmed)
3 cups water
1 cinnamon stick
1 tsp dried ginger root (or 1 inch fresh ginger, sliced)
½ tsp whole cloves
1 cup raw honey (or to taste)

Instructions:

Prepare the Ingredients:
1. If using fresh elderberries, ensure they are clean and de-stemmed.
Simmer the Mixture:
- In a medium saucepan, combine elderberries, water, cinnamon stick, ginger, and cloves.
- Bring to a boil, then reduce the heat and simmer uncovered for 30–45 minutes, or until the liquid is reduced by half.
Strain the Syrup:
- Allow the mixture to cool slightly.
- Strain it through a fine-mesh sieve or cheesecloth into a clean bowl, pressing the berries to extract as much liquid as possible.
Sweeten the Syrup:
- Once the liquid has cooled to lukewarm, stir in the raw honey. Avoid adding honey while the syrup is hot to preserve its beneficial enzymes.
Store the Syrup:
- Pour the syrup into a sterilized glass jar or bottle.
- Store it in the refrigerator for up to 3 months.

How to Use Elderberry Syrup:

For Postpartum Moms: Take 1–2 teaspoons daily as a preventative. Increase to 1–2 tablespoons every few hours at the first sign of illness.
For Older Children (Over 1 Year): Reduce the dose to ½ teaspoon to 1 teaspoon daily.

Cautions for Breastfeeding Moms:

Always cook elderberries to remove their naturally occurring cyanogenic glycosides, which can be toxic if ingested raw.
Use honey only if your baby is over 1 year old. For infants, sweeten with maple syrup or skip the sweetener altogether.
While elderberry syrup is generally safe, check with your healthcare provider if you or your baby have underlying health concerns.

This elderberry syrup recipe is a delicious and natural way to support your immune system postpartum.

Part 3: Emotional Support Through Nutrition and Herbs

Food and Mood Connection: Foods rich in Omega-3s, Vitamin B6, and magnesium can help balance mood.
Herbal Teas for Emotional Support: Chamomile and lemon balm teas can soothe anxious feelings.
Affirmations and Prayers: Simple words of encouragement to repeat daily: “I am healing,” “I am strong,” “I am cared for.”

Prayers for Healing PostpartumBelow are gentle, heartfelt prayers designed to support you during your postpartum journey. These prayers focus on physical, emotional, and spiritual healing, offering comfort and encouragement during this sacred time.

1. Prayer for Physical Healing
“Heavenly Father, I come to You with a body that is healing and a heart that is seeking rest. You designed my body to bring forth life, and now I ask for Your hand to guide its recovery. Please grant me strength for each day, patience with the process, and a deep sense of gratitude for the miracle You have allowed me to experience. Restore my energy, ease any discomfort, and help me to honor the healing process with grace. In Jesus’ name, Amen.”

2. Prayer for Emotional Strength
“Lord, You see the depths of my heart and know every thought and feeling within me. In this postpartum season, I surrender my fears, anxieties, and moments of overwhelm to You. Fill me with Your peace that surpasses all understanding. Replace my worries with confidence, my sadness with joy, and my weariness with Your strength. Help me to embrace this journey with courage, leaning on Your unending love. Thank You for being my refuge and my comfort. Amen.”
3. Prayer for Bonding with My Baby“God of creation, You have gifted me with the beautiful blessing of this child. Thank You for this sacred bond and the moments we share. When I feel unsure or overwhelmed, remind me that You have equipped me with everything I need to nurture and love this baby. Help me to cherish these fleeting days and draw strength from the love You have for both of us. May our bond grow stronger with each passing day. Amen.”
4. Prayer for Rest and Renewal“Dear Lord, I come to You in my weariness, longing for rest and renewal. My days and nights are filled with the needs of this precious child, and I often feel stretched thin. Please remind me to care for myself as I care for others. Lead me beside still waters and restore my soul, as only You can. Bless my sleep, however short, and fill my waking hours with Your sustaining grace. Thank You for walking this journey with me. Amen.”
5. Prayer for Wisdom and Guidance“Loving Father, thank You for the blessing of motherhood. I ask for wisdom as I navigate the new challenges of this season. Guide my decisions, calm my doubts, and give me discernment in every situation. Help me to see Your hand in the small, quiet moments and to trust Your plan for my family. When I feel uncertain, remind me that You are always with me, leading me forward. Amen.”
6. Prayer for Overcoming Postpartum Depression
“Lord, I bring my heavy heart to You. This season is both beautiful and difficult, and I sometimes feel lost in the shadows. Please shine Your light into my soul and lift the weight of sadness. Surround me with people who will encourage and support me. Help me to find joy in the small moments and to trust that this is only a season. Thank You for loving me in my brokenness and for being my healer. Amen.”
7. Prayer for Gratitude“Gracious God, even in the midst of sleepless nights and endless demands, I choose to thank You for the gift of life You have given me. Thank You for my body that carried and birthed this baby. Thank You for the tiny hands and feet that remind me of Your miracle-working power. Fill my heart with gratitude for the blessings I see and for those that are yet to come. Amen.”

With Love,
Heather Corbet LM, CPM

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The Power of Placenta Encapsulation for Postpartum Wellness

12/29/2024

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The postpartum period is a time of profound change, and finding ways to support your body and mind is essential. One growing trend among homebirth families is placenta encapsulation—a practice that involves turning your placenta into easy-to-take capsules or tinctures. But what are the benefits, and why are so many mothers choosing this natural remedy? Let’s dive in!
Milk ProductionStruggling with milk supply? Your placenta contains nutrients and hormones that may help boost lactation. While results vary, many mothers report improved milk production after incorporating placenta capsules into their routine.
Iron Deficiency and AnemiaThe postpartum phase often brings fatigue, partly due to blood loss during birth. Placenta encapsulation can replenish your iron stores, helping you combat anemia and feel more energized.
Mood SupportPostpartum mood swings can feel overwhelming. The placenta contains hormones that may help stabilize emotions, reducing the risk of the “baby blues” and promoting a sense of balance.
Energy BoostMotherhood is exhausting—but you don’t have to navigate it running on empty. Placenta capsules may provide the energy boost you need to keep up with your new routine and bond with your baby.
Placenta Tinctures for Long-Term UseA placenta tincture extends the benefits of your placenta beyond the immediate postpartum period. It’s a highly concentrated liquid extract that can support hormonal balance during later life transitions, such as weaning or even menopause.
Is Placenta Encapsulation Right for You?Placenta encapsulation is a safe and natural way to support your postpartum recovery. At Citrus Midwifery, we take every precaution to ensure the encapsulation process is handled with care and professionalism.
Interested in learning more? Want to encourage other mom's to try because you had a great experience? Share and comment below!

Contact us today to discuss how placenta encapsulation can be part of your postpartum plan. Let’s make your transition to motherhood as smooth and supported as possible.

Feel free to reach out for your placenta services or visit us online for more information!

#HomebirthJourney #PlacentaEncapsulation #PostpartumHealing #NaturalMotherhood #MidwiferyCare #IronBoost #BreastfeedingSupport #MomEnergy #PlacentaTincture #HomebirthMidwife #PostpartumRecovery #MomLifeHacks

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Healing Herbs and Mushrooms for Postpartum Depression & Anxiety: Embracing God’s Creation in the Journey to Joy

11/5/2024

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In the beautiful yet challenging season of postpartum, it’s common for mothers to feel a mix of emotions (I know I did). While joy and gratitude often abound, many women experience postpartum depression (PPD), a condition that affects up to 1 in 7 mothers. As a Christian midwife, my mission is to support you holistically, honoring both your physical and spiritual needs. God’s creation provides natural herbs that can be a gentle part of healing from PPD, helping restore peace and joy as we walk this path together.

Embracing Herbal and Mushroom Support in Postpartum
Each of these herbs offers gentle, natural support for postpartum mood and anxiety challenges. By incorporating them into your daily routine, you may find moments of peace, relief, and calm returning to your days.
If you’re interested in learning how these herbs can be combined to support your specific needs, please reach out for a consultation. Together, we’ll create a plan to nurture both your physical and emotional well-being. Remember, you are not alone in this journey, and with the right support, healing is possible.

1. Skullcap (Scutellaria lateriflora)

How It Helps: Skullcap is known for its calming properties and has been traditionally used to soothe the nervous system. It can help reduce anxiety and agitation, making it particularly useful for postpartum mothers who feel overwhelmed or on edge.
Why It’s Beneficial in Postpartum: Skullcap has a mild sedative effect that can help regulate an overactive mind and reduce irritability, allowing you to feel more relaxed and at ease. This herb is especially beneficial for women experiencing “wired but tired” feelings where they struggle to wind down despite feeling exhausted.
Usage: Typically used as a tea or tincture, skullcap can provide calming effects without the risk of grogginess.

2. Valerian Root (Valeriana officinalis)

How It Helps: Valerian root is a powerful herb for reducing anxiety and improving sleep quality. It has been shown to promote relaxation and may even help with depressive symptoms by encouraging better rest and decreasing anxiety.
Why It’s Beneficial in Postpartum: Many mothers struggle with sleep disturbances, especially in the postpartum period. Valerian root can help restore restful sleep, which is crucial for emotional stability and overall well-being. The herb’s ability to reduce anxiety while promoting restful sleep can help mothers feel more balanced and resilient.
Usage: Valerian root is available in capsules, teas, and tinctures. Start with a low dose in the evening, as it can make some people feel drowsy.

3. Passionflower (Passiflora incarnata)

How It Helps: Passionflower has been used for centuries to support mental health, especially for its calming and anti-anxiety effects. It helps increase the levels of gamma-aminobutyric acid (GABA) in the brain, which relaxes the mind and reduces racing thoughts.
Why It’s Beneficial in Postpartum: This herb is particularly helpful for mothers dealing with anxious thoughts, insomnia, and mood swings. Its calming properties can help quiet a busy mind, allowing for more restful sleep and a sense of peace.
Usage: Passionflower is commonly used as a tea, tincture, or supplement. It can be a great choice for those experiencing nighttime anxiety or restlessness.

4. Lemon Balm (Melissa officinalis)

How It Helps: Lemon balm is a gentle, uplifting herb often used to reduce stress, alleviate anxiety, and promote relaxation. Known for its mild sedative effects, it’s also effective in soothing digestive issues, which can sometimes be stress-related.
Why It’s Beneficial in Postpartum: Lemon balm is perfect for mothers dealing with mild postpartum blues and occasional anxious feelings. Its calming properties help lift the mood, ease stress, and create a sense of calm. Additionally, its gentle nature makes it a safe choice for breastfeeding mothers.
Usage: Lemon balm can be enjoyed as a tea, tincture, or even added to foods. Drinking lemon balm tea throughout the day is a simple way to support mood and relaxation.

5. St. John’s Wort (Hypericum perforatum)

How It Helps: St. John’s Wort is widely used for mild to moderate depression. It works by increasing serotonin, dopamine, and norepinephrine levels in the brain, helping to uplift mood and combat depressive symptoms.
Why It’s Beneficial in Postpartum: This herb is known for its mood-enhancing properties, making it particularly useful for mothers experiencing postpartum depression. It may help increase energy, improve mood, and reduce feelings of sadness and hopelessness.
Usage: Often taken as capsules or teas. Note: St. John’s Wort can interact with certain medications, including birth control, so always consult a healthcare provider before use.

6. Chamomile (Matricaria chamomilla)

How It Helps: Chamomile is a soothing herb known for its calming effects on the nervous system. It can reduce anxiety, ease tension, and promote restful sleep—benefits that are crucial for new mothers who may feel overwhelmed.
Why It’s Beneficial in Postpartum: Chamomile’s calming effects are ideal for postpartum mothers struggling with stress, anxiety, and sleep disturbances. Its mild nature makes it a safe option for most breastfeeding mothers, offering a gentle, calming routine at the end of the day.
Usage: Chamomile tea is a simple and effective way to benefit from its calming properties. It’s also available in tinctures and capsules.

7. Motherwort (Leonurus cardiaca)

How It Helps: Motherwort has been traditionally used as a “mother’s herb” for its calming effects and support of heart health. Known for its ability to reduce anxiety and nervous tension, it’s often used to calm the mind and support emotional balance.
Why It’s Beneficial in Postpartum: Especially beneficial for women facing postpartum anxiety, motherwort helps to ease feelings of overwhelm and soothe the mind. It also supports heart health, aligning with its ancient use as an emotional tonic for new mothers.
Usage: Motherwort is commonly used as a tincture, which can be taken a few times daily. It has a strong taste, so many find it easiest to add to water or juice.

8. Lavender (Lavandula angustifolia)

How It Helps: Lavender has a calming aroma that promotes relaxation, reduces anxiety, and improves sleep. Its essential oil is well-known for reducing tension and promoting a sense of peace and calm.
Why It’s Beneficial in Postpartum: Lavender can be incredibly helpful for mothers dealing with postpartum anxiety, irritability, or sleeplessness. It’s a gentle way to soothe stress and create moments of rest.
Usage: Lavender can be used as an essential oil in a diffuser, added to baths, or diluted and applied topically. It can also be brewed into a tea or used in tincture form.

9. Ashwagandha (Withania somnifera)

How It Helps: Ashwagandha is an adaptogen that helps the body manage stress and restore hormonal balance. It’s known to support adrenal health and reduce anxiety, making it particularly helpful for energy, resilience, and mood stabilization.
Why It’s Beneficial in Postpartum: Ashwagandha can help mothers feel more resilient to stress, improve energy levels, and reduce the feelings of burnout. By balancing cortisol, it helps support both mental and physical recovery.
Usage: Ashwagandha is available in capsules, powders, or tinctures. Many people add the powder to smoothies or teas.

Mushrooms for Postpartum Depression and AnxietyMedicinal mushrooms offer powerful adaptogenic and immune-supporting properties that can help ease postpartum depression and anxiety. Here are a few that can be especially supportive:

Reishi (Ganoderma lucidum)
- How It Helps: Reishi is known as the “mushroom of immortality” and is highly regarded for its calming effects and support for emotional resilience. It helps balance mood, reduce anxiety, and improve sleep quality.
- Why It’s Beneficial in Postpartum: Reishi can help new mothers feel more grounded, reduce stress, and promote restful sleep, which is essential for emotional well-being.
- Usage: Reishi is typically consumed as a tea, powder, or in capsules.
Lion’s Mane (Hericium erinaceus)
- How It Helps: Lion’s Mane is unique in its ability to support cognitive health. It helps improve focus, memory, and mental clarity, making it beneficial for “mom brain” or foggy thinking.
- Why It’s Beneficial in Postpartum: Lion’s Mane’s cognitive support can help mothers feel more mentally clear and emotionally balanced. It also supports the nervous system, potentially easing anxiety.
- Usage: Lion’s Mane is commonly found as a powder, capsule, or tea.
Cordyceps (Cordyceps militaris)
- How It Helps: Cordyceps is known for enhancing energy, stamina, and resilience. It supports adrenal health and helps the body cope with physical and mental stress.
- Why It’s Beneficial in Postpartum: For mothers who feel physically depleted and fatigued, Cordyceps can help improve energy levels and reduce stress, aiding recovery.
- Usage: Cordyceps can be consumed as a powder, tea, or capsule.

These herbs and mushrooms offer gentle, holistic ways to support postpartum depression and anxiety. Always consult with a healthcare provider, especially if you’re breastfeeding, to ensure safety and appropriate usage.
Ready to explore these natural options? Reach out to schedule a consultation, and we can create a personalized plan for nurturing your body and mind through postpartum. Remember, God has provided us with these incredible resources in nature to support your journey to healing.

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Postpartum Nutrition and Herbal Healing for Immune Support

The Power of Placenta Encapsulation for Postpartum Wellness

Healing Herbs and Mushrooms for Postpartum Depression & Anxiety: Embracing God’s Creation in the Journey to Joy

Heather Corbet LM, CPM

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