What postpartum diet should you adopt?

After giving birth, the woman is in a state of extreme fatigue (natural childbirth is equivalent to two marathons). Hormones are also out of control. At this moment they are offered a choice: to breastfeed or not?

For a long time, pro-breastfeeding associations have made mothers who don't breastfeed feel guilty. One thing is important: your decision will be the right one. Especially since some women do not have the luxury of choosing between these two options. Some medications pass into breast milk, so sick mothers cannot breastfeed.

I want to breastfeed

Breast milk provides all the necessary nutrients to the baby. It protects it in many areas:

• Better immune defense.
• Reduced risk of allergic reactions.
• Begin nutritional education for the child.

The smells of foods that mothers eat during pregnancy and breastfeeding affect children's tastes and future choices.

A breastfeeding woman must above all ensure that her milk is formed appropriately without forgetting her physical and mental fitness in times of joy and fatigue.

Covering needs Essential fatty acids Essential for the harmonious development of the infant's brain. This is done by consuming omega-3 fatty acids (consumption of fish such as salmon, mackerel, and sardines) and omega-6 fatty acids (consumption of vegetable oils).

Input Folic acid (Vitamin B9) is obtained from green leafy vegetables, legumes and whole grains.

Calcium needs increase, so it is necessary to consume dairy products, fruits/vegetables (algae) and mineral water containing calcium.

needs in iron This will be ensured by eating dried meat, fish and vegetables.

There is no need to consume these products excessively, because the various nutrients are better absorbed during breastfeeding as they were during pregnancy. The eating methods during the two periods are similar.

One of the women's goals is to regain their previous weight and shape. The best way to ensure that the accumulated fat mass is reduced is to breastfeed for as long as possible.

The nutritional schedule of a breastfeeding woman is adjusted to suit the needs of breastfeeding. Therefore it is appropriate that Split meals This is to provide energy regularly for meals.

I recommend setting 5 meals, including 3 main meals and 2 snacks, according to the meal plan.

I don't want to breastfeed

Don't worry, today's infant formula is very balanced and will provide everything your baby needs.

In addition, its consumption can be prolonged for a sufficiently long period because cow's milk, in addition to the risk of allergies that it can cause, is poor in iron and thus the risk of developing anemia if the necessary precautions are not taken.

important point : The use of plant milk in infants is strictly prohibited. Their compositions are not at all adapted to their needs and can be fatal to them. You should know that not giving infant formula (in the absence of breastfeeding) to the child is considered abuse.

Even if you're not breastfeeding, it's entirely possible to regain your pre-pregnancy weight and shape by following some nutritional recommendations.

The first is to accept that it takes time: not all women are equal.

If weight gain is excessive during pregnancy, it is necessary to take drastic measures.

It is necessary to ensure that there are no obvious errors at the nutritional level, such as eating disorderly in a compulsive situation. For example: sweet products, pastries and pastries. It's not about eliminating them, because they improve your mood, but about consuming them better.

Any increase increases the level of insulin in the blood, which promotes the preservation of adipose tissue, especially in the case of isolated doses.

Consuming sweet products can be in the form of 2-3 squares of chocolate or a little sweet at the end of the meal. It helps fight postpartum depression and avoid depression.

We can also reduce the amount of bad fats by looking for hidden fats and reducing the consumption of fatty meats and cheeses.

If you fail or have great difficulty losing weight, you will need to have a blood test to check your thyroid hormones.

anyways

Water need

Fluid intake should be increased to 2 liters per day. Needs are increasing among breastfeeding and postpartum women. Many people, for fear of water retention, limit their consumption even though this makes the phenomenon worse.

Find the shape

If after giving birth it is necessary for a diet to help you regain your figure, it is first and foremost necessary to restore shape, vitality and suppleness. Baby blues affects 40 to 60% of postpartum women and can occur as early as the third day. Fatigue, extreme nervousness, anxiety attacks and the desire to cry appear along with the joy associated with childbirth. These manifestations are the direct result of the psychological trauma of the birth of a child and sudden hormonal changes.

Follow a balanced diet and regular sleep (As much as possible) are the essential elements that can limit the impact of baby blues and prevent its development. Poor sleep at night can be compensated for with small naps (15-20 minutes) during the day.

Respect the nutritional cycle: It is necessary to eat at least 3 meals a day and perhaps one or two snacks. Above all, you should not track your baby's food, skip meals or eat at night.

The advice also concerns a diet rich in enough legumes or meat to cover needs. It is sometimes helpful to supplement with magnesium to reduce stress.

I read about it 13 foods to help reduce anxiety and stress

Find your number

Besides power control, there is also Resume physical activity. Its severity depends on how the birth goes. If there is a perineal tear or major obstetric maneuvers, this is best done Start over gradually With walking or swimming.

In the case of a caesarean section, it is necessary to wait until recovery is complete.

Above all, do not forget to rehabilitate the perineum to avoid some future discomforts such as urine leakage.