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      • Natural Health Guide
      • Natural Health Guide Home
        • Herbs & Superfood Reference A-Z
          • By Common Name
          • a b c d e f g h i j k l m n o p q r s t v w x y z
            • Acai Berry
            • Activated Charcoal
            • Agar Agar
            • Agaricus
            • Agave
            • Agnus castus
            • Agrimony
            • Alfalfa
            • Almond
            • Aloe Vera
            • Amaranth
            • Amla
            • Andrographis paniculata
            • Antrodia
            • Apple
            • Apricot
            • Argan
            • Arjuna
            • Arnica
            • Aronia Berries
            • Artichoke
            • Ashoka
            • Ashwagandha
            • Astragalus
            • Avena sativa
            • Avocado
            • Bala
            • Banana
            • Baobab
            • Barberry
            • Barley Grass
            • Basil
            • Beans
            • Bearberry
            • Bee Pollen
            • Beetroot
            • Benzoin
            • Bergamot
            • Bilberry
            • Black Cohosh
            • Black Haw
            • Black Pepper
            • Black Storax
            • Black Walnut
            • Bladderwrack
            • Blessed Thistle
            • Blueberry
            • Boneset
            • Borage / Starflower
            • Brahmi
            • Brazil Nut
            • Broccoli
            • Buchu
            • Buckwheat
            • Bulgur Wheat
            • Burdock Root
            • Butterbur
            • Cacao
            • Camu Camu
            • Cardamom
            • Carob
            • Cascara Sagrada
            • Cashew Nut
            • Catnip
            • Cat's Claw
            • Catuaba
            • Cayenne
            • C60 - Carbon 60
            • Cedarwood
            • Celery Seed
            • Centaury
            • Chaga Mushroom
            • Chamomile
            • Chia Seed
            • Chickpea
            • Chickweed
            • Chlorella
            • Chuchuhuasi
            • Cinnamon
            • Citronella
            • Clary Sage
            • Clavohuasca
            • Cleavers
            • Cloves
            • Coconut
            • Cola Nut
            • Coltsfoot
            • Comfrey
            • Copal
            • Cordyceps
            • Coriander
            • Corn Silk
            • Couch Grass
            • Cramp Bark
            • Crystal Deodorant Stone
            • Damiana
            • Dandelion
            • Devil's Claw
            • Dong Quai
            • Dragon's Blood
            • Dulse
            • Echinacea
            • Einkorn
            • Elderberry / Elderflower
            • Elecampane
            • Elemi
            • Eucalyptus
            • Evening Primrose
            • Eyebright
            • Fennel
            • Fenugreek
            • Feverfew
            • Flaxseed
            • Fo-Ti
            • Frankincense
            • Freekeh
            • Gentian
            • Geranium
            • Ginger
            • Ginkgo Biloba
            • Goji Berry
            • Goldenrod
            • Goldenseal
            • Gotu Kola
            • Grapefruit
            • Grapeseed
            • Greek Jasmine
            • Greek Rose
            • Green Tea
            • Guarana
            • Guayusa
            • Guduchi
            • Guggul
            • Gutweed Seaweed
            • Gymnema
            • Gynostemma
            • Hawthorn Berries
            • Hemp
            • Hibiscus
            • Honey Mushroom
            • Hoodia Gordonii
            • Horny Goat Weed
            • Horsetail
            • Hyssop
            • Icelandic Moss
            • Irish Moss
            • Jasmine
            • Jojoba
            • Juniper Berry
            • Kelp
            • Korean Ginseng
            • Lady's Mantle
            • Lavender
            • Lemon
            • Lemon Balm
            • Lemongrass
            • Lemon verbena
            • Lentils
            • Lime Flower
            • Lion's Mane Mushroom
            • Liquorice
            • Lucuma
            • Lupine
            • Maca
            • Macadamia
            • Maitake Mushroom
            • Mandarin
            • Manjistha
            • Maple Syrup
            • Marigold
            • Marjoram
            • Marshmallow
            • Meadowsweet
            • Mesima Mushroom
            • Milk Thistle
            • Millet
            • Mistletoe
            • Moringa
            • Motherwort
            • MSM Powder
            • Mucuna pruriens
            • Mugwort
            • Muira Puama
            • Mullein
            • Mung Beans
            • Myrrh
            • Myrtle
            • Neem
            • Neroli
            • Nettle
            • Noni
            • Oat Grass
            • Olive
            • Opoponax
            • Oyster Mushroom
            • Palo Santo
            • Papaya / Papaya Seed
            • Passion Flower
            • Pata de Vaca
            • Patchouli
            • Pau D'Arco
            • Pea
            • Peach Kernel
            • Peanut
            • Pepper Dulse
            • Peppermint
            • Pine
            • Pistachio
            • Plantain
            • Pomegranate
            • Popping Corn
            • Prunes
            • Psyllium
            • Pumpkin Seed
            • Purple Corn
            • Quebra Pedra
            • Quinoa
            • Raspberry
            • Red Clover
            • Rehmannia
            • Reishi Mushroom
            • Rhodiola rosea
            • Rice
            • Rooibos
            • Rose
            • Rosehip
            • Rosemary
            • Safflower
            • Sage
            • Salt
            • Sandalwood
            • Sandarac
            • Sargassum Seaweed
            • Sarsaparilla
            • Sassafras
            • Saw Palmetto
            • Schisandra
            • Sea Buckthorn
            • Sea Lettuce
            • Sea Spaghetti
            • Senna
            • Shatavari
            • Shea
            • Shiitake
            • Shilajit
            • Siberian Ginseng
            • Skullcap
            • Slippery Elm
            • Snow Fungus
            • Soursop / Graviola
            • Spinach
            • Spirulina
            • Stevia
            • St John's Wort
            • Suma root
            • Sunflower Seeds
            • Sweet Violet
            • Tayuya
            • Tea Tree
            • Teff
            • Thyme
            • Tongkat Ali
            • Tribulus terrestris
            • Triphala
            • Tulsi
            • Turkey Tail Mushroom
            • Turmeric
            • Valerian
            • Vanilla
            • Vervain
            • Vetivert
            • Wakame
            • Walnut
            • Watermelon
            • Wheatgerm
            • Wheatgrass
            • White Mulberry
            • White Sage
            • White Willow Bark
            • Wild Cherry
            • Wild Lettuce
            • Wild Yam
            • Witch Hazel
            • Wood Ear Mushroom
            • Wormwood
            • Xylitol
            • Yacon
            • Yarrow
            • Yellow Dock
            • Yerba Mate
            • Ylang Ylang
            • Zhu Ling Mushroom
          • By Latin Name
          • a b c d e f g h i j l m n o p r s t u v w x z
            • Achillea millefolium
            • Actaea Racemosa
            • Adansonia digitata
            • Agaricus blazei
            • Agathosma betulina
            • Agave tequilana
            • Agrimonia eupatoria
            • Alchemilla vulgaris
            • Aloe Barbadensis Miller
            • Aloysia citrodora
            • Althaea afficinalis
            • Amaranthus
            • Andrographis paniculata
            • Andropogon Zizanioides
            • Angelica sinensis
            • Annona muricata
            • Apium graveolens
            • Arachis hypogaea
            • Arctium lappa
            • Arctostaphylos Uva-Ursi
            • Argania
            • Armillaria mellea
            • Arnica Montana
            • Aronia melanocarpa
            • Artemisia absinthum
            • Artemisia Vulgaris
            • Arthrospira platensis, and Arthrospira maxima
            • Aspalathus linearis
            • Asparagus racemosus
            • Asphaltum punjabianum
            • Astragalus membranaceus
            • Auricularia auricula-judae
            • Avena Sativa
            • Azhadiracta indica
            • Bacopa monniera
            • Berberis vulgaris
            • Bertholletia excelsa
            • Beta vulgaris
            • Borago officinalis
            • Boswellia
            • Brassica oleracea
            • Bursera graveolens
            • Calendula officinalis
            • Camellia sinensis
            • Cananga odorata
            • Canarium luzonicum
            • Cannabis Sativa
            • Capsicum annuum
            • Carica papaya
            • Carthamus tinctorius
            • Cayaponia tayuya
            • Centaurium erythraea
            • Ceratonia siliqua
            • Cetraria islandica
            • Chenopodium Quinoa
            • Chlorella vulgaris
            • Chondrus crispus
            • Cicer Arietinum
            • Cinnamon zeylanicum
            • Citrullus lanatus
            • Citrus aurantium
            • Citrus bergamia
            • Citrus Limonum
            • Citrus Nobilis
            • Citrus paradisi
            • Cnicus benedictus
            • Cocos nucifera
            • Cola nitida
            • Commiphora myrrha
            • Commiphora wightii
            • Cordyceps sinensis
            • Coriandrum sativum
            • Crataegus laevigata
            • Cucurbita pepo
            • Curcuma longa
            • Cyanococcus
            • Cymbopogon flexuosus
            • Cymbopogon nardus
            • Cynara scolymus
            • Daemomorops draco
            • Dioscorea villosa
            • Echinacea Purpurea
            • Elettaria cardamomum
            • Eleutherococcus Senticosus
            • Elymus Repens
            • Emblica officinalis, Terminalia bellirica, Terminalia chebula
            • Epimedium sagittatum
            • Equisetum arvense
            • Eragrostis tef
            • Erythroxylum catuaba
            • Eucalyptus globulus
            • Eupatorium perfoliatum
            • Euphrasia
            • Eurycoma longifolia
            • Euterpe oleracea
            • Fagopyrum Esculentum
            • Filipendula ulmaria
            • Foeniculum vulgare
            • Fucus vesiculosus
            • Galium aparine
            • Ganoderma lucidum
            • Gentiana
            • Ginkgo biloba, Salisburia adiantifolia, Salisburia macrophylla
            • Glycyrrhiza glabra
            • Gracilaria
            • Gymnema sylvestre
            • Gynostemma pentaphyllum
            • Hamamelis virginiana
            • Harpagophytum procumbens
            • Helianthus annuus
            • Hericium erinaceus
            • Hibiscus sabdariffa
            • Himanthalia elongata
            • Hippophae rhamnoides
            • Hoodia Gordonii
            • Hordeum vulgare L
            • Hydrastis canadensis
            • Hydrocotyle asiatica
            • Hypericum perforatum
            • Hyssopus officinalis
            • Ilex guayusa
            • Ilex paraguariensis
            • Inonotus obliquus
            • Inula helenium
            • Jasminum
            • Juglans nigra
            • Juglans Regia
            • Juniperus communis
            • Juniperus virginiana
            • Lactuca virosa
            • Laminara digitata
            • Lavandula angustifolia
            • Lentinula edodes
            • Leonurus cardiaca
            • Lepidium meyenii
            • Linum Usitatissimum
            • Liquidambar orientalis
            • Lupinus
            • Lycium barbarum
            • Macadamia integrifolia
            • Malus domestica
            • Matricaria Chamomilla
            • Maytenus laevis
            • Medicago Sativa
            • Melaleuca alternifolia
            • Melissa officinalis
            • Mentha × piperita
            • Morinda citrifolia
            • Moringa oleifera
            • Morus alba
            • Musa
            • Mycaria dubia
            • Myrtus Communis
            • Nepeta cataria
            • Ocimum basilicum
            • Ocimum tenuiflorum
            • Oenothera biennis
            • Origanum marjorana
            • Oryza sativa
            • Osmundea pinnatifida
            • Palmaria palmata
            • Panax Ginseng
            • Panicum miliaceum
            • Passiflora incarnate
            • Paullinia Cupana
            • Pelargonium graveolens
            • Persea americana
            • Petasites
            • Phaseolus
            • Phellinus Linteus
            • Phyllanthus emblica
            • Phyllanthus niruri
            • Pinus sylvestris
            • Piper nigrum
            • Pistacia vera
            • Pisum sativum L.
            • Plantago major
            • Plantago ovata
            • Pleurotus ostreatus
            • Pogostemon cablin
            • Polygonum multiflorum
            • Polyporus umbellatus
            • Pouteria Lucuma
            • Prunis dulcis
            • Prunus armeniaca
            • Prunus Domestica
            • Prunus persica
            • Prunus serotina
            • Ptychopetalum
            • Rehmannia glutinosa
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    Super 7 Herbs & Foods For Post Natal Recovery

    Vivien Allred 13 February 2018
    Health
    Superfoods
    Herbs
    baby feet mother hands

    It is often regarded as one of the happiest and most fulfilling times of your life, however becoming a mother can leave you feeling fatigued, depleted and sometimes suffering with low moods. Carrying a child is one of the most energy intensive and demanding events your body will ever go through. People understand the importance of rest, recovery and nourishment after running a marathon, for example, but a mother can often ignore her own health needs after giving birth. This could be through not eating well, trying desperately to lose weight quickly and striving to be back at work within weeks.

    The main focus when supporting new mothers is to provide nourishment to the body, through a nutrient dense diet. This provides the building blocks which allow your body to heal damaged tissue, resolve any inflammation present and rebuild your hormone levels. The sudden drop of female hormones is often the reason behind the common symptoms experienced, such as depression, fatigue, anxiety and insomnia. Nutrients such as omega 3, zinc, magnesium and iron are very important during the postpartum period, in order to help alleviate some of these symptoms. 

    The addition of certain herbs and superfoods into your daily routine can be a great way to boost your nutrient intake, especially if you are tired and rushed for time. As a Naturopathic Nutritional Therapist I always use ‘whole foods’ first, however at certain times in our lives we all need a little boost, and the use of specific herbs and superfoods can help with this. “Superfoods” are exceptionally nutrient-rich foods and are often more bio-available, therefore more easily absorbed by the body.

    Here are my top recommendations, that are also safe to consume if breast feeding:

    1. Fenugreek

    This herb is a well known ‘galactogogue’, which means it helps to promote breast milk production. Fenugreek can stimulates the milk ducts and can increase milk production in as little as 24 hours! It also has blood sugar stabilising effects, therefore may help to combat sweet cravings and prevent energy crashes.
    Fenugreek appears to slow the absorption of sugars in the stomach and stimulates insulin; therefore can help to support healthy weight loss for mothers.(1)

    2. Shatavari

    Shatavari is one of the corner stone remedies within Ayruvedic medicine, for women’s health. It can benefit women during all stages of life, by working as an adaptogen, up or down regulating certain hormones, depending on the individual. It is a rejuvenating tonic for females and nourishes the reproductive system, even helping to ‘clean out’ the uterus after childbirth. Shatavari is another herb that helps to promote breast milk production and is rich in phytonutrients, water soluble fibre, along with traces of B complex vitamins and minerals like zinc and calcium. (2)

    3. Fennel

    Commonly used for the treatment of digestive issues such as bloating, indigestion and cramps, fennel is known as a ‘carminative’ herb, which means it helps to expel excess gas from the system. Breast fed infants who suffer with colic and other digestive complaints can receive some of these beneficial properties through the mothers breast milk. It can also support females by regulating hormones and promoting the return of the menstrual cycle after giving birth. (3)

    4. Beetroot

    Beetroot is an amazing ‘blood builder’, which is very important after pregnancy and childbirth, due to the loss of blood and depletion of certain nutrients. It contains non heme iron, plus folate, which are both needed for oxygenation, energy production, red blood cell function and the prevention of anaemia. A compound found in beetroot, known as ‘Betaine’, is needed for liver detoxification. Liver health is important for the clearance of ‘used’ hormones, the storage or certain vitamins and the production of new hormones, such as oestrogen and progesterone. (4)

    5. Raspberry

    It is mainly known for its benefits during pregnancy as a ‘uterine tonic’, however raspberry is actually beneficial to women at all stages in life. This is another superfood which can help to create a plentiful supply of breast milk for new mothers! The tannins in raspberry act as an astringent, therefore help to stop excess bleeding after birth and restore elasticity of the womb. Fresh raspberries are a great source of fibre, therefore can help to support the digestive system and promote the clearance of toxins from the bowel. (5)

    6. Baobab

    This superfood is a fruit that is grown from Africa’s ‘Tree of Life’. Baobab is a rich source of vitamin C which can help support the repair of tissues, improve immunity and balance stress levels after having a baby. Vitamin C also supports our adrenal glands and energy production, which can be taxed during the postpartum period.

    It is also an essential nutrient for collagen production, which is needed for youthful looking skin and the repair of connective tissue found in the reproductive system. (6)

    7. Cacao

    Not only does high quality, dark chocolate taste so good, but its main ingredient cacao is an amazing superfood rich in antioxidants, magnesium and ‘feel good’ compounds such as theobromine and phenylethylamine. These compounds are thought to affect levels of serotonin, which can boost your mood and ease depression!

    Cacao can be stimulating due to the small amounts of caffeine present, so it may help give your energy levels a boost, without need to reach for the energy drinks and coffee! Dark chocolate can be a great food to include during the postpartum period as it is rich in healthy fats and energy to support your increased demand for nutrients, especially if breastfeeding. Cacao is also rich in zinc, which is important for tissue repair, hormone balance and the production of neurotransmitters (our brain signals). (6)

    Along with adding some of these herbs and superfoods into your daily routine to support your recovery, you should make self care a priority. Each day try to find at least 10 minutes for yourself. That can be reading a new book or trashy magazine, booking a massage, doing a quick yoga sequence, putting on a face mask and having a relaxing bath or calling a friend for a chat. Remember, ‘you can’t pour from an empty cup’.

    Sources: 

    • Sim TF, Hattingh HL, Sherriff J, Tee LBG. The Use, Perceived Effectiveness and Safety of Herbal Galactagogues During Breastfeeding: A Qualitative Study. Tchounwou PB, ed. International Journal of Environmental Research and Public Health. 2015;12(9):11050-11071. doi:10.3390/ijerph120911050. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586661/
    • Alok S, Jain SK, Verma A, Kumar M, Mahor A, Sabharwal M. Plant profile, phytochemistry and pharmacology of Asparagus racemosus (Shatavari): A review. Asian Pacific Journal of Tropical Disease. 2013;3(3):242-251. doi:10.1016/S2222-1808(13)60049-3.
    • Badgujar SB, Patel VV, Bandivdekar AH. Foeniculum vulgare Mill: A Review of Its Botany, Phytochemistry, Pharmacology, Contemporary Application, and Toxicology. BioMed Research International. 2014;2014:842674. doi:10.1155/2014/842674. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4137549/
    • Clifford T, Howatson G, West DJ, Stevenson EJ. The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients. 2015;7(4):2801-2822. doi:10.3390/nu7042801. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/
    • Worlds Healthiest Foods. ‘Raspberries’. Available at: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=39
    • Ibrahima, C. et al (2013) ‘Biochemical and nutritional properties of baobab pulp from endemic species of Madagascar and the African mainland.’ African Journal of Agricultural Research. Vol. 8(47), pp. 6046-6054. Available at: http://www.academicjournals.org/article/article1386078363_Ibrahima%20et%20al.pdf
    • Medical News Today (2016) ‘Baobab Health Benefits, Nutritional Breakdown’ Available at: https://www.medicalnewstoday.com/articles/306445.php
    • Nehlig A. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology. 2013;75(3):716-727. doi:10.1111/j.1365-2125.2012.04378.x. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575938/
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    Vivien Allred
    By
    Vivien Allred

    Vivien Allred (Dip Nut CNM, mBANT , CNHC) studied to become a Naturopathic Nutritional Therapist after struggling with her own health issues during early adulthood. She is passionate about her work with women struggling with hormone imbalances and digestive issues, educating them about the healing properties of food and natural remedies. You can find out more about her work at www.vivanaturalhealth.co.uk

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