Postpartum nutrition for recovery and breastfeeding

The first six weeks after delivery is a time full of changes for mothers and it can be very challenging. It is affected by exhaustion after childbirth, frequent breastfeeding, lack of sleep, and severe fatigue. During these weeks, it is especially important that mums get enough essential nutrients. A varied, appropriate diet has a great impact not only on the recovery of the mother after childbirth, but also on the health of the breastfed baby.

Recovery after childbirth and from a caesarean

Regardless of whether you gave birth vaginally or by caesarean section, the first six weeks after birth are generally considered the postpartum recovery period. During the first few weeks after giving birth, the body is subjected to a number of changes, from hormonal fluctuations to severe fatigue. It is very likely that you will observe changes to your body and emotions.

Besides the indispensable rest, you can speed up your recovery after childbirth with a proper diet rich in complex carbohydrates, healthy fats, protein, fibre, and essential vitamins and minerals.

How to support lactation?

The above-mentioned proper nutrition promotes not only faster recovery, but also the production of breast milk. What you eat and drink has a major impact on the quantity and quality of your milk.

Breastfeeding woman with dark hair and in white dress.

There are several foods and herbs that can increase breast milk production, such as dairy products, fennel, yeast, alfalfa, or spirulina. You can also promote lactation by breastfeeding from both breasts at each feeding and pumping between feedings. Of course, drinking enough lukewarm lactation tea can also help.

What to eat while breastfeeding for a healthy and happy baby?

As we've already outlined, nutrient-rich foods help support breast milk production. For the body, the production of breast milk is very demanding and requires a higher calorie intake as well as a higher nutrient intake. According to nutritionists, a woman should take in about 500 more calories per day while breastfeeding.

You should also increase your intake of vitamins A, D, E, C, folic acid, selenium, and zinc. How can you ensure that you are getting enough nutrients during breastfeeding? Mabelle lactation supplements provide the optimal ratio of nutrients tailored to breastfeeding women.

Foods that are suitable for breastfeeding

Which specific foods to reach for when breastfeeding? Fish, meat and poultry, dairy products, fruit and vegetables, healthy fats (avocados, olive oil, eggs, etc.), nuts and seeds, or fibre-rich foods (potatoes, butternut squash, buckwheat, etc.) are particularly suitable.

Fruits and vegetables suitable for breastfeeding woman.

What to avoid when breastfeeding?

Just as there is a list of foods that are beneficial, there are certain foods that you should avoid while breastfeeding. These include spicy foods, alcohol, caffeine, fish with high mercury content (shark, swordfish, etc.), and bloating foods such as beans, broccoli, or cabbage in case your baby suffers from bloating.

You should also limit certain herbs such as peppermint, parsley, or sage. These herbs can reduce breast milk production.

Common food allergies in newborns

You should also limit foods and drinks that your baby does not tolerate well. The most common food allergies in infants include allergies to cow's milk, eggs, peanuts, soy, and flour. According to experts, food sensitivities affect up to ten percent of infants. Sensitivity to these foods can manifest as a rash, indigestion, or even difficulty breathing. However, if you eat very small amounts of these allergens, you might prevent developing a severe allergy in your child.

One liter of fresh cow’s milk and two eggs.

Think about sufficient sleep and mental well-being

The arrival of a baby into the world is a very joyful event, but it must be said that it can be very exhausting for moms. Many women struggle with the so-called baby blues, with more than half of women experiencing this condition after giving birth, and one in eight women suffer from postnatal depression.

There are several ways to promote psychological well-being and sleep after childbirth. These include establishing a routine and setting a sleep priority. You shouldn't be shy to ask for help from your loved ones and be as kind to yourself as possible. If you suspect that you are suffering from depression, seek medical attention immediately.

Sources

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mabelle 4 · BREASTFEEDING

Provides your body with important substances that your body needs specifically for the breastfeeding period. Supports yo… read more [+]

Provides your body with important substances that your body needs specifically for the breastfeeding period. Supports your good condition and well-being together with a healthy growth of your baby. 

Maternal supplementation with DHA and folic acid is recommended during breastfeeding because it contributes to the normal brain development of breastfed infants.

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