10 Ways to Prepare for Postpartum Wellness Before Baby Arrives

 We believe moms deserve to feel supported, seen, and comfortable in every stage of motherhood including the sometimes foggy and emotional postpartum phase.

According to the World Health Organization, 13% of moms experience clinical depression after giving birth. While postpartum depression (PPD) can affect any mom, one of the most empowering things you can do is take simple steps before your baby arrives. That way, if challenges come, you’re not trying to figure it all out while running on no sleep and cold coffee.

This post is a gentle reminder that your emotional wellness matters just as much as baby’s onesies and burp cloths. From nutrient-rich foods to creating your support system, here are 10 ways to prepare now for a smoother fourth trimester later.

1. Focus on Nutrient-Dense Foods Now

During pregnancy, your body is working on overdrive and needs real fuel. Lean into foods that support both baby’s development and your mental wellness. 

Leafy Greens for Folate  

There are mixed reviews whether low folate contributes to depression symptoms (read one study here). However, folate does help with new cell growth which helps the overall recovery in tissue. Your body goes through so much to deliver a baby and it needs all the support to return to its baseline.

Wild-Caught Salmon or Walnuts for Omega-3s

Science shows us inflammation can be the root cause of many of our medical issues. Healthy fats and oils found in some fish and nuts may help reduce inflammation and as a result improve the neurotransmitter function. This study showed how these foods have a positive effect. 

Avocados, Eggs, Lentils and Sweet Potatoes

These foods act as mood boosters and help with brain function. One study found in the National Library of Medicine called them functional foods and found diets rich in PPAR-bioactive micronutrients like those found in certain functional foods may help manage or prevent mood disorders by reducing inflammation and possibly enhancing neurosteroid production. This suggests a more natural, dietary-based approach to supporting mental health during the perinatal period.

Click there for the full chart of functional foods listed in the study 

2. Add Omega-3s to Your Routine

Research links low omega-3 levels to increased risk of postpartum depression. If fish isn't a regular part of your diet, consider a high-quality DHA supplement (ask your provider first). Omega-3s are known to reduce inflammation and support brain health—two things your body needs after delivery.

3. Double Check Your Prenatal Vitamin Routine

Consult with your doctor for:

Folate + B12 - Can help with mood and cognitive function
Vitamin D (many women are low) – WomensMentalHealth.org, explored the relationship between Vitamin D, inflammation and postpartum depression.
Iron (to prevent fatigue and brain fog) - A study found in the Journal of Nutrition found iron treatment reversed cognitive deficits in anemic mothers, confirming a causal relationship between iron deficiency and impaired cognitive function.

If you’re unsure, bring your vitamin to your next appointment and ask if any key nutrients are missing.

4. Freeze Nourishing Meals Ahead of Time

When your arms are full and sleep is scarce, prepped meals will feel like a hug. Focus on ingredients rich in collagen, protein, iron, and healthy fats like iron-rich stews, oat-based muffins (anecdotal evidence suggests oats boosts milk supply!) Veggie-packed soups or curries (bone broth is a great base which helps hormonal balance and known as “Liquid Gold” for postpartum). Tip: Healthy Soups and stews are easier to digest making them perfect for postpartum. 

We love this tip: Make it easier on your future self. You can even add a note on the container that says “You’re doing great” for extra encouragement.

5. Hydrate and Create a Tea Ritual

Low energy and mood swings can be intensified by dehydration. Get in the habit now by drinking water throughout the day or sipping calming herbal teas like chamomile, lemon balm and red raspberry leaf.
Tip: Plain water is top of the list to maintain milk supply 

Make it a cozy ritual that continues postpartum—maybe even while breastfeeding in your comfiest nursing tee. From breast to pump, your postpartum tee essential.

6. Know the Signs of PPD—So You’re Not Surprised

Learning about PPD doesn’t mean expecting it—it means being ready. Early signs can include:

• Persistent sadness
  
• Trouble sleeping (even when baby sleeps)
  
• Loss of interest or connection
  
• Excessive worry or guilt
  
  

If this happens, you’ll be able to say: “I’ve prepared for this. I know what to do. I’m not alone.”

7. Make Rest Part of Your Daily Routine

You might not be able to predict how often the baby will sleep, but you can prepare your body to rest better by trying a short daily nap now, lay down without your phone for 10 mins and start deep breathing exercises. Rest isn’t lazy. It's healing. Build the habit now so your body expects it later.

8. Build a Village That Knows What to Do

Before baby comes, ask loved ones if they can help in specific ways:

1. “Can you bring dinner on Tuesday the week I deliver?”
   
2. “Can I call you when I’m overwhelmed?”
   
3. “Will you check in on me weekly?”
4.  “Can you watch the baby while I take a stroll outside the house?”
   
   

Let your people know that postpartum support is more than baby gifts—it’s showing up for you.

9. Create a Comfort Basket for You

Fill a small basket with things that make you feel grounded. Some of our favorites are affirmations or a journal, lip balm, cozy socks, herbal tea and snacks you love. This becomes your go-to space when you need a boost especially in those first few weeks. 

10. Normalize Therapy as a Form of Preparation

If it’s accessible to you, line up a postpartum therapist now even if you’re feeling great. Think of it as a wellness check-in for your mind. You deserve space to process all the shifts that come with motherhood, not just the hard moments.

You Are Worth Preparing For

As you get the nursery ready and check off to-do lists, don’t forget: you’re the one doing the growing, birthing, feeding, healing, and loving. You deserve as much preparation and care as the baby. We hope this helps you enter motherhood not just with cute onesies but with tools for peace, comfort and emotional resilience.Taking care of yourself is the most powerful thing you can do for your baby. Self-care isn’t selfish. It’s survival for two.

Final Thought:

Prepping for postpartum isn’t a luxury.It’s a form of protection, empowerment, and love.
You’re not just welcoming a baby. You’re welcoming a new version of you.

 

💬 What’s one thing you’re doing now to prepare for postpartum? Let us know in the comments—or share this post with a mama-to-be you love.