Your Hormones After Childbirth: What You Need to Know

Bringing new life into the world is an incredible journey, but it also brings significant changes to your body. One of the most important — and often overlooked — aspects of postpartum recovery is the process of balancing your hormones. Understanding this transition can help you feel more in control, less overwhelmed, and better equipped to support your recovery.

The Hormonal Crash After Birth

During pregnancy, your body produces high levels of hormones like oestrogen and progesterone to support your baby’s development, maintain your pregnancy and prepare your body for breastfeeding . Once your baby is born, these hormones drop rapidly. At the same time, other hormones — such as prolactin (which supports milk production) and oxytocin (the bonding hormone) and cortisol (your stress hormone) — surge.

This sudden shift can leave you feeling emotionally up and down, physically exhausted, and sometimes anxious or low. Cortisol, your stress hormone, often stays high due to the demands of being a new mother— which can affect weight, mood, memory, and even fertility. If you feel like your body isn’t your own, feeling wired yet tired, struggling with energy, cycles, or focus - it’s not weakness — it’s biochemistry

Here are my 5 key pillars to supporting your body through a period of hormonal rebalance

1. Prioritise Rest and Sleep

Easier said than done with a new baby, but rest is truly essential. Lack of sleep can throw off your cortisol (stress hormone) and insulin regulation, which directly affect energy, mood, and overall wellbeing. While a full eight hours may not be realistic, you can take small steps to improve the quality of the sleep you do get. Try napping when possible, sharing night duties, keeping your sleep environment dark and phone-free, and getting morning light exposure to reset your body clock.

We often put so much energy into shaping the baby’s sleep routine that we forget our own. Creating a short, calming self-care ritual before bed—whether that’s stretching, journaling, or simply winding down—can make a big difference. You might also explore magnesium supplementation for relaxation, with guidance from your care provider.

2. Nourish with Hormone-Friendly Foods

Your body needs a steady supply of nutrients to restore balance. Focus on:

• Protein-rich foods to stabilise blood sugar and cravings

• Healthy fats (like avocados, nuts, and olive oil) to support hormone production

• Fibre from fruits, vegetables, and whole grains to aid digestion and balance oestrogen levels

• Limit ultra-processed foods (UPFs) as these are emerging hormone disruptors and lack nutritional value

• To support gut health and serotonin production (our happy hormone) add fermented foods like yoghurt or kimchi, and prebiotic foods like garlic and bananas.

• Consider supplementing magnesium, vitamin D and omega-3 fatty acids. Checking levels with your doctor can help tailor your supplements to your unique needs.

  
  

3. Gentle Movement

Once you’ve had the all-clear from your healthcare provider, gentle exercise such as walking, yoga, or postnatal Pilates can support endorphin release, reduce stress, and help balance hormones naturally. Gradually add strength training to rebuild muscle and bone density, but avoid high-intensity workouts too soon, as they may raise cortisol.

4. Manage Stress

Chronic stress keeps cortisol high, which can throw other hormones off balance. Try:

• Deep breathing or meditation

• Short breaks for yourself

• Connecting with other mums to reduce emotional load

• Accepting or seeking help when you need it

5. Work With Your Healthcare Provider

Your health care provider can support you during this time of change, and is especially important if you’re experiencing prolonged mood swings, exhaustion, or physical symptoms. You doctor may suggest investigation for conditions related to postpartum such as thyroid dysfunction or postpartum depression.

The Takeaway

Resetting your hormones after childbirth is a gradual process — and every woman’s timeline looks different. By supporting your body with rest, nutrition, gentle movement, stress management, and professional guidance, you can help your hormones return to balance and set the foundation for long-term wellbeing.

💡 At Nest & Nurture, we provide evidence-based, doctor-led support to guide you through postpartum recovery and beyond. Explore our courses and community events to feel informed, supported, and connected.