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How To Maintain A Perfect And Healthy Postpartum Nutrition

How To Maintain A Perfect And Healthy Postpartum Nutrition
How To Maintain Perfect And Healthy Postpartum Nutrition
Postpartum care and nutrition are just as important as prepartum care and nutrition because it helps new mothers get the nutrients their newborn needs and also helps regain the blood lost during childbirth.

Healthy eating also helps in weight loss and ensures that we get only the necessary nutrients.

Nutrition Tips


There are some tips new mothers can use to make sure that we have all the nutrients and foods we need after pregnancy.

Prepare
Before the due date, it is important to ensure that you have enough food in your refrigerator and freezer to ensure that your families will still have enough food after the baby comes. That is especially important if there are other children involved.

It also saves time and ensures that you have enough time to rest and concentrate on your newborn because you do not have to rush to the grocery store every time. It’s key that you stock up, especially on non-perishable foods like grains and snacks.

Hydrate
Drinking a lot of water throughout the day will not only ensure that you have enough milk for your newborn but also replenishes the skin and gets rid of toxins. A lactating mom needs an additional liter of fluid daily than a woman who is not lactating.

Snack
Instead of eating heavy meals throughout the day, it’s important to have small snacks at intervals to ensure that you keep up your calories and also ensure that your milk does not run out. Some snack options include fruits, fresh fruit juice, salads, or smoothies.

Ensure that the snacks have nutritional benefits to ensure the growth of a healthy baby.

Eat well
It is important to keep a very close eye on what you eat because you do not want to become overweight with the excuse of breastfeeding, but you also want to make sure that your newborn gets enough milk and nutrients needed.

You should ensure that you only eat what will benefit the baby and your body. Very fatty food will make the baby gain more weight than they should.

You should also avoid highly allergic foods to ensure that your newborn doesn't have to deal with any food allergies before they can even speak. Superfoods are highly recommended because not only do they promote super milk production they also have a lot of nutrients.

Foods To Add To Your Diet


One of the main ways to ensure healthy eating is by having a balanced diet that includes all the main food groups; carbohydrates, proteins, and vegetables. To ensure we eat well, some foods that we should especially be keen to include in our meals often include;

Chicken soup
It is recommended that you eat warm and digestible foods, and chicken soup is one of those foods. It is also essential that you keep your fluid levels up, especially because it is highly likely that you will sweat more than you ever have as your body tries to adjust to the hormonal fluctuations.

Chicken soup is not only hydrating, but the salt will help our bodies naturally replenish electrolytes. Adding some noodles to the soup will help in eating the soup and makes us feel fuller.

Oatmeal with fruit
Nobody tells us this, but after pushing a mini us, there are high chances of getting hemorrhoids, which, let's be honest, can make the first postpartum poo difficult and uncomfortable. Due to pregnancy hormones, constipation is also highly likely to happen.

To help things move along and make it comfortable, fiber-rich foods are very important, and oatmeal is the top among those foods. It is a gentle car that helps replenish the worn out glycogen stores.

Oatmeal is considered a galactagogue, a food that is known for its breast-milk boosting properties. For some added goodness, you can top up the oatmeal with either fresh or dried fruits.

Apples
An apple a day keeps the doctor away is probably something that was used to encourage people to eat them, which is what we should keep doing after delivery.

While you may have grown tired of eating them during pregnancy, they are also important after delivery because they are packed with fiber and other nutrients and minerals.

Salted crackers
Salted crackers will help boost the carbohydrate levels in the body, which helps us regain our energy. Since they are rich in salts, they also help the body rejuvenate the electrolytes and also helps with curbing any feelings of nausea.

Eggs
Most of us assume that a protein boost is only essential post-workout, but wait until we push a 3.5kg baby for around an hour nonstop. Eggs are a high source of protein that will help soothe our sore muscles that have been continually contracting throughout the entire childbirth process.

If we can get a fortified egg, the better for us because not only will our muscles get the relief they need, we also get the additional omega-3 fatty acids benefits for boosting our brain, which will help reduce the chances of postpartum depression.

Dates
Craving for a candy immediately after birth? Nature has got our backs by providing dates that are rich in sugars. It is believed that having a date immediately after birth will help reduce hemorrhaging and blood loss, than when we are given oxytocin.

Dates also act as a quick energy-boost with every date carrying 16 grams of simple sugars, and they also help boost your milk production.

Beef
Blood loss is normal after delivery, with some of us bleeding for weeks. That could lead to anemia and iron deficiency, which could interfere with the recovery process and breast milk production.

Packed with 2.2 mg of iron in every 2-ounce serving, beef jerky is a perfect way to boost your iron and protein levels. It also has sodium, which is perfect for electrolyte restoration.

Foods To Avoid


Healthy eating is not all about what we should eat but also what we should not eat, which include;

Alcohol
After nine months of not having a glass of wine, we all have a particular urge to take some alcohol and wash the traumatic childbirth experience away. However, unfortunately for us, if we want a healthy baby, we have to continue the alcohol abstinence.

Alcohol contents increase in the breast milk 30-60 minutes after our last drink and may last in the system for 2-3 hours, which means that the baby can suck it out.

Alcohol consumption can reduce our breast milk production by 20% and can also affect our babies' health by disrupting their sleep, delaying psychomotor skills, and also delaying some other functions later in their lives.

However, as the baby grows, we can have at most two glasses of alcohol two hours before breastfeeding.

Fish with mercury
Fish is known to be a great source of protein and omega-3 fatty acids, which are good for a healthy baby’s development. However, some fish may have high mercury contents, which may affect the baby and cause impairment and delays in functions like;

• Fine motor skills.
• Cognition.
• Speech development.

Some of these fish include;
• Shark.
• Marlin.
• Swordfish.
• King mackerel.

Caffeine
Coffee, tea, soda, and cocoa are some of the common caffeine sources, and once we consume them, they may end up in breast milk.

It may cause trouble to the baby because it is hard for them to break it down, and caffeine accumulation in the bay’s system can cause problems like trouble sleeping.

The maximum amount of caffeine recommended for lactating moms is 300 mg, which equals to 2-3 cups of coffee or tea.

Processed foods
Highly processed foods contain a lot of sugars, unhealthy fats, and calories and are low in vitamins, fibers, and minerals, which mean that they do more harm to our bodies and our babies, as those unhealthy foods will be transferred to the baby, which may result in unhealthy weight gain.

They may also encourage unhealthy eating habits in our children as they grow older.

While postpartum nutrition mainly deals with foods that will help in the baby’s growth and help our bodies recover, it also important that we focus on fitness.

Workout helps in losing excess weight, body recovery, boost our energy, and help us reduce the chances of postpartum depression.

To ensure that we are always with our babies, it is not necessary to enroll in the gym, especially when the baby is still too young. We can workout from home, and to ensure that we don’t hurt ourselves, please reach out to any of our trainers for tips and information.

One of the easiest exercises we can do are Kegels, which are very helpful in the recovery and strengthening of our vaginal muscles. Let’s be honest, one of our greatest fears after delivery is the expansion of our lady flowers.

While they naturally go back to their original size, helping speed up the process with Kegels is no harm. However, before participating in any fitness exercises, ensure that you have healed completely and ask for advice and help from your doctor.

Some other exercises we can do include;
• Diaphragmatic breathing.
• Walking.
• Glute bridges with a Swiss ball.
• Planks.
• Side planks.
• Pelvic tilt.
• Heel sides.

These are easy exercises that make it possible to workout from home, while the baby naps. Social Club is here for you, please reach out for any advice or tips.