Postpartum Breastfeeding Wellness
For 40 weeks your body nourished your growing baby. During this time your precious bub was given first options on all available nutrition & mumma got the leftovers!
During breastfeeding, things change - mumma gets first option on nutrients, bubba gets the leftovers! If the drain is too much, nutrients are mobilised out of mumma’s tissue, into circulation for breastmilk production.
Whats more, baby is growing bigger and their demand is increasing as they learn and absorb all they need to in the world outside THE protected environment of the uterus.
Research shows us the energy demands of breastfeeding exceed pre-pregnancy demands by approximately 640 kcal/day during the first 6 months post-partum compared with 300 kcal/day during the last two trimesters of pregnancy (and that’s just energy, not specific nutrients!)
Maintaining a nutrient dense diet and a personalised supplement regime during pregnancy prepares us for wellness in the post-natal period, including healthy breast milk production.
After giving birth, mumma needs to be replete in the nutrients she will need in abundance to nurture her growing bub optimally AND to feel healthy, calm and resilient.
Some of the nutrients in highest demand for healthy breastmilk are
🌿Protein
Found in meat, fish, chicken, eggs, cheese, lentils, chick peas, tofu, beans, nuts and seeds
🌿B complex vitamins
Found in whole grains, eggs and dairy, dark leafy veggies, sunflower seeds, almonds, citrus fruit, bananas, avocados, beans & lentils
🌿Iron
Found in liver, beef, turkey, tuna, eggs, oysters, leafy greens, tofu & cashews
🌿Zinc
Found in pumpkin seeds, shellfish, eggs, legumes, nuts & seeds, meat and whole grains
🌿Calcium
Found in cheese, yoghurt, soy milk, sardines, leafy greens, tahini, fish with bones
🌿Essential Fatty acids
Found in oily fish – salmon, mackerel, tuna, herring, trout, sunflower, sesame & pumpkin seeds, avocado, walnuts, flaxseeds & olive oil
It looks like another win for the Mediterranean diet, you can google Mediterranean diet recipes and get a whole lot of inspiration for your next meal.
Careful supplement prescription is a vital part of postpartum breastfeeding wellness, so don’t hesitate to make your post-natal appointment for a personalised approach.
Remember in looking after YOU, you are looking after BABY
