Welcoming a new baby into the world is one of life’s most beautiful experiences. But as every mum knows, the postpartum period is as demanding as it is rewarding. Between sleepless nights, hormonal changes, and physical recovery, self-care often gets pushed to the bottom of the list. Yet, it’s precisely during this time that your body needs care the most, especially when it comes to easing aches and inflammation.
Whether you're navigating your first winter as a new mum or adjusting to life with another little one, taking steps to support your recovery naturally can make all the difference. Here, we explore gentle, effective ways to prioritise your wellbeing while embracing the chilly season.
Why Inflammation Happens After Birth
Postpartum inflammation is a natural part of recovery. Your body has gone through immense change, from labour and delivery to healing wounds. Inflammation is the body's natural response to injury or infection. However, prolonged or excessive inflammation can lead to ongoing discomfort, joint pain, fatigue, and a slower recovery process.
For many new mothers, inflammation may also manifest as swelling in the hands and feet, stiffness in joints (especially during colder months), or persistent soreness around the pelvis, back, and abdomen. While these symptoms are normal, they can take a toll on your mental and physical energy, particularly when paired with interrupted sleep and round-the-clock feeding schedules.
For medically reviewed guidance on what healthy postpartum healing typically involves, the American College of Obstetricians and Gynecologists offers a helpful overview of what to expect in the weeks after birth.
Natural Ways to Ease Postpartum Inflammation
There are plenty of ways to support your body's healing naturally, with no need to dive into complicated routines or restrictive regimens. Below are several accessible, science-backed approaches.
1. Try Anti-Inflammatory Foods and Supplements
Your diet plays a huge role in how your body recovers. Eating foods rich in antioxidants and omega-3 fatty acids can help calm inflammation from the inside out. Think oily fish like salmon, leafy greens, berries, and nuts. Whole grains and fermented foods such as kefir and sauerkraut also help support gut health, which plays a vital role in your body’s inflammatory response.
Supplements can also offer powerful support. Nutrition Geeks turmeric is a natural anti-inflammatory powerhouse. It contains curcumin (the active compound in turmeric), black pepper (to boost absorption), and ginger, a trio known for their combined ability to reduce inflammation, ease joint pain, and support general well-being. Ideal for postpartum bodies, especially when winter aches and stiffness start to set in.
2. Gentle Movement
It may feel counterintuitive to move when you're sore, but gentle movement can actually help. Activities like walking, postnatal yoga, or even light stretching increase circulation and reduce fluid retention, which in turn eases inflammation. Just be sure to follow your healthcare provider's advice and go slow.
Start small: a 10-minute walk around the block while baby naps in the pram or a quick morning stretch before the house wakes up can make a noticeable difference. Movement also helps release endorphins, those feel-good hormones that can lift your mood and ease anxiety, which is particularly important during the vulnerable postpartum phase.
Try wrapping up warm and heading outside with the pram, a brisk walk in the winter air can boost your mood as much as your circulation. The fresh air and natural light also help regulate your circadian rhythm, supporting better sleep patterns (for both you and baby).
3. Prioritise Rest (Yes, Really)
We all know the phrase "sleep when the baby sleeps," but in reality, it's not always possible. That said, rest is crucial for recovery. Your body repairs itself during sleep, and lack of rest can trigger an inflammatory response. Even if a full eight hours isn't in the cards, try:
- Short, frequent naps
- Lying down with your feet elevated
- Asking for help so you can rest, not just "get things done."
Rest doesn’t always mean sleep. Even periods of quiet time (with your phone off, the lights dimmed, and your body in a comfortable position) can support recovery and reduce stress hormones. Listening to calming music or guided meditations can help shift your nervous system into a restful state.
4. Warm Baths with Epsom Salts
When it’s cold outside, a warm bath can feel like heaven. But it’s also a great way to relieve sore muscles and reduce swelling. Epsom salts are rich in magnesium, which helps to soothe the nervous system and support muscle recovery. Add a few drops of lavender oil for an extra calming touch.
A 20-minute soak two to three times a week can improve circulation, ease muscle tension, and encourage lymphatic drainage. For added benefit, light a few candles, keep a glass of water nearby, and create a calming spa-like atmosphere at home.
Bonus: It gives you rare alone time to relax and recharge, and reconnect with your body.
5. Stay Hydrated (Even When It’s Cold)
In winter, it’s easy to forget to drink water. But hydration is key to flushing out toxins and reducing inflammation. Aim for around 2 litres of fluids a day; herbal teas, warm lemon water, and broths all count. If you're breastfeeding, you'll need even more to stay hydrated and support milk production.
Hydration also helps combat the dryness that comes with winter heating systems. If your lips or skin feel dry, it's a sign you may need more fluids. Try infusing your water with slices of cucumber, ginger, or mint to keep things interesting and support digestion.
6. Magnesium for Muscle Recovery and Sleep
Magnesium isn't just helpful for pregnancy leg cramps. It's essential for postpartum, too. This mineral supports muscle recovery, reduces inflammation, and helps regulate sleep. If you're struggling with restlessness, mood dips, or soreness, consider adding a magnesium supplement to your routine or increasing magnesium-rich foods like dark chocolate, avocados, and whole grains.
Magnesium also helps regulate cortisol (your stress hormone), which can be elevated in the early months of motherhood. By supporting a calmer nervous system, magnesium can help you feel more grounded and resilient, mentally and physically.
As your body continues to adjust during the postpartum period, it can also be reassuring to understand what normal healing and physical changes look like. For a gentle, realistic breakdown of postpartum body transformation and recovery, you can read this supportive guide.
7. Lean Into the Seasons
Winter can feel long and grey, but leaning into its slower rhythm can actually help with postpartum recovery. Embrace cosy routines, early nights, and nourishing meals. Your body is doing important work behind the scenes, and honouring that process can make a big difference.
Try:
- Warm soups with turmeric and ginger
- Cosy loungewear that supports comfort and rest
- Lighting a candle or diffuser to create a calming space during night feeds
- Journaling your thoughts or progress to support mental well-being
Winter naturally encourages us to slow down. Allow this seasonal rhythm to guide your healing – there’s no rush.
Also read: Practical care tips for new moms, a gentle, supportive guide for navigating the emotional and physical challenges of early postpartum.
For mothers who want a more clinical explanation of postpartum physical changes, this comprehensive NCBI resource breaks down the physiological healing process after childbirth.
Final Thoughts
Postpartum recovery looks different for everyone. It’s messy, beautiful, exhausting, and deeply personal. But one thing remains true across the board: you deserve to feel supported and cared for.
Easing inflammation naturally is not about perfection. It's about giving your body what it needs to heal, gently and consistently. Whether that's a turmeric tablet in the morning, a warm bath in the evening, or five minutes of stillness in between feeds, it all adds up. This winter, as you bundle up your little one and navigate the early months of motherhood, don’t forget to care for yourself, too.
