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Having a baby entails many changes and emotional and physical stresses on the body. Having adequate nutrition is vital to the health of both you and the baby. Your body requires the nutrients to make hormonal changes, and it's a higher priority if you're breastfeeding. If you're breastfeeding and not fulfilling your body's needs, you're also affecting the growth and development of the baby. Your body requires a wide array of micronutrients and a host of healthy macronutrients to speed recovery and create the necessary stamina new mothers need.
Many OBGYNs recommend continuing prenatal vitamins, particularly for women breastfeeding.
If you're not breastfeeding, the consensus is to take prenatal vitamins for at least six weeks after giving birth. Several nutrients in prenatal vitamins help both the postpartum mom and the baby. Vitamin B12 aids in creating healthy red blood cells, forming DNA, and taking part in energy production. Both mother and child require it. Mothers need it for energy, and babies require it for brain growth and development. Vitamin D boosts the immune system and can reduce the risk of postpartum depression. If you're breastfeeding, an adequate supply of choline is just as important as folic acid early in pregnancy. It improves infant brain development.
Your body needs iron and omega-3 fatty acids.
Both you and the baby used your stored iron when you were pregnant. If you're breastfeeding, you're still supplying it for the baby. Keeping an adequate supply is important for both of you. DHA---an omega-3 fatty acid---is also vital to the baby's brain development. For mothers, it improves mental functioning, lowers the risk of developing postpartum depression, and lowers inflammation that can lead to serious conditions.
Eating healthy is the best way to improve postpartum health.
Some people may need supplements, but they still should follow a healthy diet. Supplements don't contain many phytonutrients that everyone, especially postpartum moms, requires to be their best. In addition to the other nutrients listed, a healthy source of protein, vitamin A, iodine, zinc, folate, calcium, healthy fat, and other B vitamins. By eating a healthy diet containing a variety of vegetables, fruit, whole grains, protein, and dairy you'll probably get all the nutrients you need.
Don't forget to hydrate, particularly if you're breastfeeding. Dehydration can affect your milk production and lower your energy level. Drink between 8-10 glasses of water a day.
Getting adequate nutrition can help stave off postpartum depression, supplement areas where nutritional deficiencies exist, and boost immunity to keep you healthy for your baby.
Include nutrient-dense foods in your diet and keep them on hand. A few include pastured eggs, salmon, whole-grain oats, avocados, pumpkin seeds, and bone broth. Snacks like hummus and pretzels or healthy trail mix add to your nutrition.
Always discuss vitamin supplementation with your healthcare provider, especially if you're breastfeeding. Everyone is different and has different needs. Your provider will help identify yours.
For more information, contact us today at Sweet Strength!