Breast milk is the best, healthiest food for babies, which is why the World Health Organization (WHO) recommends nursing your child for at least six months from their birth.
And it’s not only WHO that recommends breastfeeding; health experts and leading providers of maternity services from different parts of the world also encourage mums who have just given birth to nurse their babies.
This is because breastfeeding offers many health benefits to both mothers and babies, which include:
- Providing the essential nutrients babies need for their growth, development, and good health.
- Boosting the baby’s immunity and protecting them from infections and diseases naturally.
- Reducing the baby’s risk for developing allergies and diabetes.
- Reducing the mother’s risk for breast and ovarian cancer, osteoporosis, and cardiovascular diseases.
- Lowering the mother’s risk for depression.
- Facilitating and increasing the emotional bond between the mother and baby.
Maintaining Your Well-Being While Breastfeeding
Staying healthy is crucial when you’re breastfeeding. Your body has to work harder than usual to produce nutritious food for your baby.
Moreover, nursing a baby means you’ll be feeding them several times day and night, causing you to feel tired and listless.
You need to stay healthy to ensure you’re not stressing your body too much, that you’re giving your baby nutrient-packed milk, and that you are in great shape to feed and take care of your child.
If you want to be in tiptop condition during the breastfeeding stage, follow these tips:
- Eat plenty of fruits and vegetables daily.
Fruits and vegetables are staples of any healthy diet. If you’ve been eating plenty of these before and during your pregnancy, continue this habit.
Fruits, such as apples, bananas, berries, grapes, and oranges, are excellent sources of various vitamins and minerals which you need to stay healthy and produce ample amounts of nutrient-packed breastmilk.
These fruits are also rich in fibre, which will help your body absorb the nutrients you get from the food you eat and aid the digestive process.
Vegetables, including asparagus, broccoli, kale, and spinach, can give you the nutrients that the other foods you’re eating can’t.
Eating more green leafy vegetables, in particular, can boost your intake of vitamin A, folate, and potassium – nutrients that help with healthy cell function and division.
While breastfeeding, eat at least three servings of fruits and vegetables daily to get the right nutrients your body needs to stay healthy and produce breast milk.
- Add whole grains to your meals.
Oatmeal, brown rice, bulgur, and other whole grains are rich in healthy carbohydrates and calories which you need to keep your energy up to nurse your baby day and night.
Additionally, eating more whole grains can help increase your production of breastmilk.
To experience these health benefits, add whole wheat bread and whole-grain pasta or pita to your meals to complement fruits and vegetables.
Try to eat a bowl of oatmeal for breakfast and oat-filled granola bars for a snack. If you bake, consider using oat flour instead of white flour.
- Include more lean proteins in your daily diet.
Chicken, eggs, fish, milk, yoghurt, cheese, and soy are examples of lean proteins that can boost your intake of amino acids – nutrients that your baby needs for their healthy growth and development.
To have a balanced breastfeeding diet, consume three servings of lean protein daily. You can eat a cup of yoghurt at breakfast and for snacks, and a few ounces of chicken, fish, or steak for lunch or dinner.
If you plan to eat fish, stay away from varieties with high levels of mercury, such as king mackerel, swordfish, and marlin, since they can be harmful to your and your baby’s health.
Again, make sure you complement these lean proteins with vegetables and fruits.
- Drink at least two litres of water every day.
Staying hydrated is a crucial part of being healthy while you breastfeed. Although insufficient fluid intake won’t affect your milk supply, it can still cause dehydration.
And when you get dehydrated, you’ll feel tired and lack the energy to take care of your baby and go about your other activities.
Dehydration can also cause other health problems, including constipation and urinary tract infections.
To keep your energy levels up and avoid health issues, drink at least two litres or eight cups of water every day. Additionally, increase your fluid intake by drinking fresh fruit juices and smoothies, herbal teas, milk, and other healthy beverages.
- Get seven to nine hours of sleep every day.
Getting at least seven hours of sleep is a cornerstone of good health, regardless of your age and whether you are pregnant or nursing or not.
While nursing, you need to get the right amount of sleep every day to stay alert and be less prone to accidents and irritation.
Unfortunately, you’re likely to lose several hours of sleep since you need to nurse your baby several times day and night. However, there are a few ways you can get enough shuteye, even if you have to wake up frequently to breastfeed your child.
Start by placing your baby’s crib next to your bed so that you can feed your child quickly without the need to go to another room and get back to yours after.
Also, learn to nurse your baby on your side. Doing so lets you get some sleep as you breastfeed your child during the day.
Lastly, try to take a nap whenever your baby is asleep. If your household chores prevent you from taking catnaps, consider hiring service providers to do these tasks for you so that you can get more rest during the day.
- Be active.
Although you won’t be allowed to go running or cycling, and to do other strenuous physical activities weeks after giving birth, you still need to get some exercise.
You still need to get regular exercise to strengthen your bones, joints, and muscles, control your weight, lower your stress levels, and improve your sleep.
Ask your doctor which activity you can do safely during the first few weeks after giving birth. You will likely be allowed to take short walks and do simple yoga or Pilates.
Keep in mind that moderate exercise won’t affect your breastmilk’s quality and supply. However, you have to ensure it is safe for you to be more physically active first.
Although your top priority is nourishing and taking care of your baby, it is important that you look after yourself, too. Follow these tips to stay healthy as you ensure your child’s wellness, growth, and development.