A mom, after giving birth, mostly focuses on her infant and less on her wellbeing and nutrition. However, the health and wellness of a mother, especially a new mom, will, in turn, boost her newborn's growth, wellbeing, immunity, and growth.
Moms must look after their nutrition and balance their fitness with their daily routine. So what are the nutritional do's and don'ts for new mothers?
Breastfeeding requires a lot of stamina and energy on the mother's part. Breastmilk sources nutrients from the body reserves of the mom for the baby, according to the Indian Express. Limiting meals and choosing low-calorie foods will make the mother nutrient-deficient and impact the supply of breastmilk, affecting the baby's growth.
Diet and nutrition for new mothers
Moms should include high calcium and high-protein foods in their meals to help support their breast milk production, according to WebMD. New mothers should eat legumes, lentils, nuts, seeds, and whole grains for plant-based proteins. They can also add dark green vegetables and dairy products for their calcium needs.
During pregnancy, mothers religiously take supplements, but after giving birth, new mothers often forget to take the same vitamins and medications. New moms should not suddenly stop taking their supplements and vitamins. They should continue stocking up on vitamins b12 and d3, iron, and omega 3 during their postpartum breastfeeding days to support their wellbeing while lactating.
Hydration is also essential while breastfeeding. New moms should drink more fluids if their urine appears on the darker yellow side, indicating they are dehydrated. Hormones tend to fluctuate drastically postpartum, and upping their fluid intake can help balance that. New mothers can include lemon ginger tea, soups, coconut water, and chia drinks in their routine water intake for their fluid needs.
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New moms should also take care of their fitness
When it comes to their fitness needs, new mothers should start slow and steady and do light walks and stretches weeks after giving birth. These exercises usually happen after the 6-to-8-week postpartum checkup, wherein the doctor checks the healing of any stitches on the new mother if present.
The doctor also evaluates the new mom's general health and body statistics and discusses any health-related issues she may face.
New moms should focus on strengthening their backs. They should also do pelvic floor exercises as the muscles in that area have been impacted the most during pregnancy and childbirth, according to postpartumtrainer.com. This will help ease new mothers' bodies and build them up further for eventual exercises they may want to take in the future.
