How long is the sitting month?

Traditionally about 30 days. The Sitting Month uses a structured 28-day (four-week) framework of warming, nutrient-dense meals and teas that align with each stage of early postpartum healing.

What foods are eaten during zuo yuezi?

Warming, easily digested, iron- and blood-building foods: goji berries, red dates (jujube), ginger, longan, black sesame, bone and chicken broths, black fungus, warming soups and medicinal teas. Cold and raw foods are limited.

The Method

The Sitting Month — zuo yuezi, made doable

A 28-day, food-first framework that rebuilds a mother's body after birth — rooted in 2,000 years of tradition, aligned with modern nutrition science.

What is the sitting month? The sitting month (Chinese zuo yuezi, 坐月子) is the ~30-day postpartum period during which a new mother rests and eats warming, nutrient-dense food to rebuild blood and iron, restore qi (energy), support milk supply, aid uterine healing, and lower the risk of postpartum depression. Similar traditions exist worldwide — la cuarentena in Latin cultures, "doing the month," and the modern "fourth trimester."

The four phases

Week 1 · Expel & Warm

Gentle, warming broths and easily digested foods to help expel lochia, support the uterus and rekindle digestion.

Week 2 · Rebuild Blood

Iron- and blood-building foods — red dates, black fungus, liver-friendly meals — to replenish what birth depleted.

Week 3 · Boost Milk & Mood

Lactation-supporting, nutrient-dense meals rich in the vitamins and omega-3s tied to steadier postpartum mood.

Week 4 · Strengthen & Restore

Deeper tonifying foods to restore energy, support pelvic-floor healing and ease the transition back to daily life.

Signature ingredients

Goji berries — blood-building, rich in antioxidants and iron support.
Red dates (jujube) — traditional blood and qi tonic, gently sweet and warming.
Ginger — warming, supports circulation and digestion.
Longan — nourishing, traditionally used to support sleep and calm.
Black sesame & black fungus — mineral-dense, support hair, blood and recovery.

Why it works — the science link

Beyond tradition, the foods of the sitting month are naturally rich in the nutrients research associates with lower postpartum depression risk — iron, vitamin B12, zinc, folate, vitamin D and omega-3 fatty acids — delivered in a warming, easily digested, blood-building form. See the full evidence on the postpartum depression & food research page.

Get the day-by-day meal plans →

Do the sitting month — without the guesswork

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