Ancestral Afterbirth Care Plan: Checklist for the First 40 Days

This check list is rooted in ancestral wisdom and designed for new mothers (and their support teams) to nourish, rest, and heal with intention

1. Nourishment: Feed Your Body Like It Just Gave Life

Eat:

• Warm, soft, moist meals (soups, stews, porridges, congee)

• Bone broths, lentil soups, and veggie stews

• Cooked greens, root vegetables, slow-cooked grains (millet, oats, rice)

• Herbal teas (nettle, raspberry leaf, chamomile)

• Iron-rich foods (dates, beets, blackstrap molasses)

Spices to Include:

• Cinnamon, ginger, turmeric, cardamom, fennel — warming and digestion-supporting

• Avoid cold, raw, and processed foods

Daily Goal:

Eat every 2–3 hours. Sip nourishing teas or broths between meals.

2. Rest: Rebuild Slowly and Softly

First 40 Days = REST is Medicine

• Stay mostly in bed for the first 5–10 days

• Limit visitors — allow only those who nourish your spirit

• Let others cook, clean, or care for older children

• Use warmth: wear socks, keep head covered, avoid cold air or showers

• Use herbal baths, belly binding (if applicable), and gentle massage

Tip: Bleeding and fatigue are signs to slow down — let your body lead.

3. Ask for Help: You Are Not Meant to Do This Alone

Call in your village:

• Assign people to bring meals, do laundry, or sit with the baby while you nap

• Let your support team know what you don’t need (judgment, advice, stress)

• Have someone check on YOU daily

Village Roles to Consider:

• Meal drop-off team

• Baby-holding rotation

• Herbal tea maker

• Encouragement text/check-in person

• Night support (if possible)

4. Tend to Your Spirit

• Light a candle and say a morning prayer or intention

• Journal for 5 minutes a day (even if it’s messy or emotional)

• Use flower or herbal essences for mood support (e.g., rose, lavender)

• Let yourself cry, laugh, sing — feel all of it

5. Gentle Daily Rhythm (Example)

Morning:

• Warm tea or broth

• Sit in silence or listen to music

• Tend to baby

• Nourishing breakfast

Midday:

• Nap or rest

• Light movement/stretch

• Warm lunch

Evening:

• Herbal bath or foot soak

• Support check-in or journaling

• Early bed (yes, even 8 p.m.!)

Final Reminder: You Deserve Care Too

You just crossed a threshold. Your body is doing sacred work, and your healing is not a luxury — it’s a necessity. Let others serve you. Let food, warmth, and quiet be your medicine.

Print this. Share it. Post it on the fridge. Postpartum is sacred.

Created with JOY by DAWA | www.dawaisjoy.com