Growing a baby human is quite a feat, and a lot of emphasis is placed on having good nutrition to support your body and the growing baby during pregnancy. However, nutrition during the postpartum period and after pregnancy is also important. Postpartum nutrition involves the nutrients that fuel your body from right after birth until you have recovered from pregnancy and have stopped breastfeeding.
Good nutrition is essential to fueling your body. It can help your body recover from pregnancy and birth, help sustain you through sleepless nights and the workout of carrying around a heavy baby, and if you are breastfeeding, it also provides nutrition to your baby. It can help promote milk production, rebalance hormone levels, sustain your mental health, and help you maintain a healthy weight.
One consideration is your energy requirements postpartum. The average energy you should consume is 1800 to 2200 calories per day. This requirement, however, will increase if you are breastfeeding, breastfeeding multiples, underweight, or exercising for more than 45 minutes per day.
Several nutrients can become more important after birth for you and your infant. Nutrients that are important during postpartum nutrition are:
Protein is one of the three macronutrients your body needs. Research suggests consuming adequate protein may help provide iron, if it is from some meat sources, as well as help your body in recovering and healing after birth.
Iron helps to produce new blood cells in your body and prevent anemia. It is important because your blood volume increases during pregnancy, and many women lose a lot of blood during birth. Animal meat is a source of iron, but tofu and legumes are also good sources.
This is a trace mineral, meaning you need it in small amounts. However, it has an important role in supporting growth and brain development in your baby. Iodine needs to double after birth. Iodine is found in many foods, including dairy, seafood, and iodized salt. If you use salt in your diet, check the labels to ensure that it contains iodine, as some salts, such as sea salt and kosher salt, do not always have iodine added to them.
Individuals at risk for iodine deficiency are those who do not consume dairy, who use minimal salt, and smokers.
Choline is not a vitamin or mineral but a water-soluble compound found in foods such as eggs, meat, fish, dairy, whole grains, and cruciferous vegetables such as broccoli and cauliflower. Choline requirements increase during breastfeeding, as it is essential for developing your baby's brain and nervous system.
Omega-3 plays an important role in the brain development of your baby. It also helps to reduce pain and inflammation and boosts the mother's mental health. Omega-3 is found in oily fish such as sardines, salmon, and trout, however, it is also available in chia and flax seeds and walnuts.
It is important to meet your energy and nutrition requirements for postpartum nutrition through a varied diet. You should avoid specific weight loss diets, as these may not meet your nutrition requirements and may deplete the nutrients available to your baby.
Fruits and vegetables provide a wide range of vitamins, minerals, and antioxidants to your body. These nutrients help meet your requirements and also help to facilitate healing, reduce inflammation, and promote brain health.
It is also important to eat a variety of fruits and vegetables. An easy way to do this is to eat the colors of the rainbow. Different colored fruits and vegetables contain different nutrients for your body and help ensure that you are getting all your nutritional needs met.
Carbohydrates are a major source of fuel for your body. Consuming carbohydrates daily will help provide sufficient energy to your body.
It is important to focus on unrefined carbohydrates such as oats, brown rice, and whole wheat bread when consuming carbohydrates. Unrefined carbohydrates are broken down in your body slower than refined carbohydrates and will provide you with energy over a longer period. Unrefined carbohydrates are also lower in sugar and higher in B vitamins and fiber. This fiber will help to support healthy bowel movements and can help prevent the dreaded hemorrhoids that can come after childbirth.
Consuming lean protein is a great way to meet your requirements for protein and iron to assist with recovery and healing after childbirth. It helps to rebuild muscle and nourish you and your baby. Some protein sources also contain iron, which helps to prevent anemia. Lean protein sources include chicken, turkey, fish, legumes, eggs, and tofu.
Dairy not only helps to provide protein for your body but also calcium and choline. These requirements increase after birth if you are breastfeeding. If you do not meet your requirements, it can lead to a deficiency in calcium, which can lead to osteoporosis. Dairy includes milk, cheese, and yogurt.
Keeping hydrated is also an important aspect of postpartum nutrition. You should drink six to ten glasses of water daily, regardless of whether you are breastfeeding. Other drinks, such as milk or fruit juice, can also be included in hydration. However, be aware that caffeinated drinks can worsen dehydration.
Having nutritious meals and snacks after birth is challenging enough. But finding the time to make these nutritious meals and snacks is another ball game! There are a few strategies you can use to help ensure that you receive optimal postpartum nutrition.
Traditional Chinese Medicine (TCM) embodies a rich tapestry of principles aimed at nurturing and restoring the body, especially crucial during the postpartum period. In TCM, postpartum nutrition is meticulously curated to facilitate a mother’s recovery and rebalance the body’s energy. A fundamental rule prescribes avoiding raw fruits and vegetables, believed to introduce "cold" into the body.
Instead, a priority is placed on consuming warm or hot foods enriched with spices like ginger, which are intrinsic in reviving the body’s "heat." Ginger, a quintessential element, is often used in teas and dishes for its warming properties and ability to promote healing. Drinking warm water is also emphasized, aiding in maintaining the body’s internal warmth and harmony.
Aligning with these principles, foods that embody the "heat" characteristic according to Chinese dietary philosophy are highly recommended, ensuring that the mother’s body is nurtured with warmth and care, essential for effective postpartum recovery.
If you are breastfeeding, it is important to remember that everything you ingest, you pass on to your baby in the breastmilk. Much of what you eat normally should be fine unless the baby has certain allergies. However, it's important to practice caution with:
Alcohol: There are various opinions on the use of alcohol while breastfeeding. Because of this, chat with your healthcare professional before you consume alcohol.A diverse and varied diet can help to provide your body and baby with the necessary nutrients. However, postpartum nutrition is critical, and if you do not meet the nutrient requirements, it can cause consequences on your and your baby's health. Supplements can come in handy if you do not eat a particular food group, are vegan, or are unsure if your diet is adequate. Supplementation can ensure that you are meeting the requirements for the different nutrients and help ensure that you and your baby are getting the nutrients you need in optimal quantities.
When choosing a postpartum supplement, it is best to choose one specifically for postpartum women, as their nutrient needs are different after birth.
Adrenal Fatigue (AF) is a condition that occurs as a result of chronic stress. Your adrenal glands and the NeuroEndoMetabolic (NEM) Stress Response system assist your body with dealing with stress. Your adrenal glands are two glands that sit atop your kidneys and release stress hormones. As the stress persists, your adrenal glands continue to release these hormones. However, with chronic stress, your adrenal glands eventually become depleted. This can start to cause imbalances in your NEM system. Your NEM system consists of six different circuits, each of three organs. With Adrenal Fatigue, imbalances can occur in these circuits, resulting in symptoms. The symptoms you experience will depend on which circuit the imbalance occurs in.
One of the circuits within the NEM system is the Hormone circuit. The Hormone circuit consists of the adrenal glands, the thyroid glands, and the reproductive organs. The symptoms of an imbalance in this circuit are fatigue, infertility, irregular periods, PMS, and low libido.
Adrenal Fatigue and imbalances within the hormonal circuit can occur postpartum due to the stressors of pregnancy and birth, busy schedules, and the ongoing responsibilities that new moms have to juggle after birth. This stress can start to increase levels of hormones such as estrogen in the body. This can cause an imbalance between progesterone and estrogen and start to cause symptoms of Adrenal Fatigue. If this is not identified, Adrenal Fatigue can progress, and more symptoms can occur.
If you are currently experiencing Adrenal Fatigue after birth, being even more mindful of your nutrition is important. During Adrenal Fatigue, your body can become more sensitive to foods and supplements. This includes any new food products or supplements that you may try postpartum. Due to the increased sensitivity, your body can react negatively to any new food products, which can set you back in healing from Adrenal Fatigue.
Supplements are also not regulated by the FDA, so the quality and safety of ingredients are not always guaranteed. Before trying a new supplement, chat with your healthcare provider for guidance on what products will best support your body.
Postpartum is a sacred time, and optimal postpartum nutrition is crucial for optimal health for you and your baby. While it can seem daunting to be responsible for supplying your baby's body and you with optimal nutrition, focusing on the fundamentals of nutrition can help. Be sure to get:
If you are currently in the postpartum period and are concerned about how to best meet your nutritional needs, contact our team at +1 (626) 571-1234 for a free initial consultation.
It can be tough to determine whether or not your postpartum nutrition is optimal. However, it is important to ensure that you are consuming small frequent meals, with a range of fruits, vegetables, and whole grains as well as 6-10 glasses of water to best support your body.
