Earlier in April, I had shared a post on ‘9 lessons in 9 months’ addressing Pregnancy guidelines. So, I had requests to write for Post-delivery do’s & don’ts. Today’s post is about My Experience & Knowledge about Being New Mommy- Lactation Do’s & Don’ts which should help new mommies, to be mommies and others who struggle to attain their health goals post deliveries.
To begin, it was not easy by ANY means to get back to real me again after delivering my bundle of joy, baby boy “Aarav” on 17th April through a C section due to last-minute complication-Pregnancy Induced Hypertension. For my faster recovery, I give credit to my will power & for being active throughout my entire pregnancy. Yes, and I owe a big Hug & Thanks to my husband Sunil & My mom who was my support system throughout.
The key to get back to shape and enjoy good health post-delivery is to work for it during pregnancy.
I wanted to stay fit throughout my pregnancy not only for myself, but because I owed it to my growing baby. So, I walked for 4-5 days a week for 30-60 minutes until the end of my 9 months. By keeping up this routine, my muscles stayed intact, and as soon as I delivered, muscle memory took over and my body remembered exactly how it used to look like. I am going to discuss pointers that will help mothers and their baby’s health post-delivery.
Pointers for all New Mommies & Lactation Tips-
- Breastfeeding- As I had a C section, breastfeeding was a struggle due to internal bleeding caused by pre-clampsia, but I was determined to breastfeed so was pumping till I could get my baby latched and I put into 4-5 hrs of my day to feed my baby and going to continue this journey till my baby needs. As I know Breast milk is best for babies, and the benefits of breastfeeding extend well beyond basic nutrition. In addition to containing all the vitamins and nutrients your baby needs in the first six months of life, breast milk is packed with disease-fighting substances that protect your baby from illness for future life. As per WHO, 6 months breastfeeding is must that’s why planned my maternity break post-delivery. If you can’t breastfeed, I would suggest you pump breastmilk and feed as it helps to increase the supply but does provide the wholesome nutrition of breast milk to your baby.
If you are able, definitely breastfeed. Some women say that breastfeeding made them hold onto extra pounds, but for me, it completely burned my fat. A lot of times when you are unable to lose weight while breastfeeding, it is because you are eating too much, or your diet is not clean. If you exclusively breastfeed, you could burn up to 500 calories per day! So, ladies, you are going to lose weight with it.
Foods That Improve Breast milk Supply- The best way to increase your milk supply is to nurse, nurse, nurse. Your baby is better than any other method of helping your body make more milk — the stimulation of the nerves with breastfeeding, as well as the removal of milk, signal to your body to ramp up production.
Foods that help– Garlic, Sesame Seeds, Nuts, Teas – Specific ingredients might include anise seed, black tea, fenugreek, alfalfa, blessed thistle, red raspberry leaf, Oats, Salmon, Spinach & Beet Leaves, Carrots, Fennel Seeds, Fenugreek Seeds, Bottle Gourd, Basil Leaves, Barley, Chickpea, Asparagus, Brown Rice, Cumin Seeds, Apricots, Drumstick, Poppy Seeds (Khuskhus)
There are certain foods that have been proved to be galactagogues (foods that improves the secretion of milk). They are as follows: – Garlic, Methi, Satavari (commercial ayurvedic preparations available in the market as Sataverex, Satavari Kalpa, Shatauja, etc)
Oils &Fats- opt for olive oil, rice bran oil or any heart healthy oil and a small portion of ghee recommended for lactating mothers as its necessary for baby’s brain development.
Protein- While breastfeeding you should eat two to three servings of protein each day. A serving is equal to 3 to 4 ounces of meat, fish, poultry, pulses, milk products. Good sources of protein include Meat, Poultry, Eggs, Cheese, Milk and yogurt, Cottage cheese, Tofu and Dried beans.
Calcium– The suggested daily intake of calcium for breast-feeding mothers is 1,300 milligrams per day. The best sources of calcium are Milk, Yogurt, Calcium-fortified tofu.
Iron-It is also important for breastfeeding mothers; the suggested daily intake is 9 milligrams. Good sources of iron include Meat, Poultry, Seafood, Dried beans, and Dried fruit and Egg yolks.
Vitamins, Minerals & Supplements- A good multi-vitamin can keep your metabolism healthy and maintain your energy levels, so you will feel like working out. I also take a fish oil pill daily to help promote fat loss and boost my metabolism. Calcium & Iron supplements can be taken as per your doctor’s prescription.
You must include two dark green leafy vegetables or orange vegetables or fruit in your daily diet to suffice your Vitamin ‘A’ needs. Papaya and mango are good choices in fruits. Carrot and pumpkin are good in vegetable choices. Greens of cauliflower, radish, fenugreek, amaranth (chawli) are very good because besides Vitamin ‘A’ some of them are also rich in calcium and other minerals.
Make sure you have included at least three vitamins ‘c’ rich raw foods in your diet e.g. orange, sweet lime, strawberry, guava, pineapple, papaya, kiwi, tomato, cabbage, capsicum, sprouted moong, etc.
Liquids– While breastfeeding you should drink at least 8 cups of water each day. Have a glass of water each time you nurse your baby. In addition to water, other good liquids are juice, milk, broths, herb teas and soups. More water more breastmilk and yes it helps you lose weight too.
Workout 5 days per week for 30 minutes minimum- 30 minutes a day is all that it takes for the average person to maintain a healthy weight. I would recommend exercises like walking, swimming, light floor exercise, step counts.
Wear a postpartum girdle- I strapped my Belly Bandit Postpartum Girdle on right after delivery which helps me for inch loss as well as supports my stomach muscles and back.
Posture– While feeding takes care to sit in correct posture and support your back to avoid backaches. I used a feeding pillow for the same you can try one, it helps.
Note: This is a generalized eating plan for a healthy lactating mother with no ailments. You need to adapt this to your dietary pattern and nutrient requirements. You can contact me or an expert for a customized plan.
Don’ts:
- Limit foods high in sugar and fat: Cut down on high fat and high sugar foods like potato crisps, chocolates, cakes, and soft drinks.
- Limit caffeinated foods and beverages, such as coffee, tea, and some sodas.
- Avoid drinking alcohol and smoking cigarettes.
- Food safety is crucial: Avoid foods that carry a high risk of contamination. Try to minimize your exposure to contaminants like pesticides, insecticides, etc. in your food. Consume local and seasonal products. Drink filtered water.
Find your motivation and never give up. Possibly the most important tip of all. If you do not find what motivates you to keep going, you won’t go anywhere. Don’t give up and keep a positive attitude. My motivation was my Aarav, if I am fit & healthy he will be healthy.