Pre & Postnatal Wellness Guide

A Complete Pre & Postnatal
Guide to Wellness

This is a sacred journey. Your wellness matters just as much as your baby’s. Whether you’re preparing to conceive, in the middle of pregnancy, or deep in the fourth trimester, you deserve nourishment, support, and care.

Conception Through Birth: The Prenatal Phase

Small blurb on what the prenatal phase is

Natural Relief for Nausea:
• Ginger Root: Tea, Capsules, Chews or ginger-infused water
• Vitamin B6: 25–50 mg/day often helps with nausea (check with OB/midwife)
• Peppermint tea or oil: Sipping or inhaling can ease queasiness
• Magnesium spray/soak: May reduce nausea by relaxing the nervous system
• Acupressure bands: Seaband-style wristbands stimulate P6 pressure point
• Frequent small meals: Keep blood sugar stable
• Dry crackers or toast before getting out of bed

Nutrition:
• Whole foods: Leafy greens, berries, healthy fats, protein
• Iron-rich foods: Spinach, lentils, beef, pumpkin seeds + vitamin C
• Healthy fats: Avocado, nuts, olive oil
• Hydration: Add lemon, mint, or cucumber to water for taste + minerals

Herbs:
• Ginger: Anti-nausea, anti-inflammatory
• Red Raspberry Leaf (2nd–3rd trimester): Uterine tone
• Nettle Leaf: Mineral-rich, energy-boosting
• Chamomile: Mildly calming, helps with rest
• Peppermint: Soothes digestion

Lifestyle:
• Movement: Prenatal yoga, walks, swimming
• Sleep: Magnesium + supportive body pillows
• Mindset: Journaling, breathing exercises, visualization
• Connection: Birth classes, support groups, doulas

Top Supplements for The Prenatal Phase:

Brain Fog Support

Link to webcart

Metabolism +

Link to Test Kits

NeuroPro +

Link to JODI Video

NeuroPro Memory

Link to IDK what

Birth to 1 Year: The Postnatal Phase

Small blurb on what the postnatal phase is

Hair Loss Support (Common 3-4 Months Postpartum:
• Collagen: daily in smoothies, coffee, or tea
• Biotin + Zinc + Silica: supports regrowth
• Iron/Ferritin test: treat if low
• Nettle tea: mineral-rich tonic
• Protein-rich meals: supports new hair production

Postpartum Depression / Anxiety:
• Omega-3 DHA: mood and brain health
• Vitamin D3: low levels linked to depression
• Magnesium Glycinate: nervous system support
• Ashwagandha / Lemon Balm: calming adaptogens (check for breastfeeding safety)
• Therapy or group support: critical for emotional healing
• Daily sunlight & grounding: helps reset mood and rhythm

Fatigue & Hormonal Support:
• B12 (methylated): for energy
• Iron + Ferritin: check blood levels if tired
• Shatavari or Maca Root: hormone balancing (Maca ok after 6+ weeks postpartum)
• Cordyceps or Rhodiola: adaptogens (only if not breastfeeding or cleared by your
provider)
• Eat every 3–4 hours: Keeps blood sugar + cortisol stable

Sore Nipple Remedies (Common during the first 2-4 weeks of breastfeeding:
• Lanolin Cream (natural, medical-grade): traditional favorite
• Calendula Balm: healing + anti-inflammatory
• Coconut Oil: anti-microbial + gentle
• Nipple Butter (Earth Mama, Motherlove): blends herbs + oils
• Hydrogel Pads: cooling relief between feedings

Postnatal Nutrition:
• Protein-rich meals: Healing + milk production
• Bone broth: Collagen + minerals
• Oats + Flaxseed + Brewer’s Yeast: May boost milk
• Anti-inflammatory foods: Greens, berries, turmeric
• Healthy snacks: Almond butter + banana, hummus + carrots, boiled eggs

Lifestyle:
• Pelvic floor work (post-OB clearance)
• Gentle walking or yoga
• 10-minute self-care blocks: meditation, journaling, nature
• Ask for help: Partner, family, postpartum doula
• Support groups: Connection = mental wellness

Top Supplements for The Postnatal Phase:

Brain Fog Support

Link to webcart

Metabolism +

Link to Test Kits

NeuroPro +

Link to JODI Video

NeuroPro Memory

Link to IDK what