New mothers also need to prioritize their health! Here are some pointers for them to maintain their well-being while breastfeeding.
Motherhood brings significant responsibilities, including the crucial task of self-care, not just for oneself but for the children as well. Maintaining good health, particularly during the first six months, is paramount, as this period demands utmost care and nourishment for your child. Breast milk stands as the optimal source for providing comprehensive nutrition and proper nourishment to the baby. However, numerous mothers encounter challenges with breastfeeding. Here are some guidelines for new mothers to prioritize their health while breastfeeding.
Mothers commonly encounter various challenges when breastfeeding
Ensure that you maintain a healthy diet
It’s vital to nourish both yourself and your baby adequately. A balanced diet is essential for maintaining your health and supporting your baby’s growth. Focus on consuming whole grains, proteins, and calcium-rich foods. Remember not to drastically reduce your calorie intake, as lactating mothers typically burn around 300 extra calories while breastfeeding.
Lactating mothers require ample energy, and complex carbohydrates are ideal for providing sustained energy. Rich in nutrients and slow to digest, complex carbs help you feel satisfied for longer periods. Optimal sources include potatoes, sweet potatoes, brown rice, and whole grains.
Maintain positive mental well-being
Your mental health is paramount, especially during breastfeeding. It’s common to feel overwhelmed by the uncertainties and challenges of feeding schedules and baby cues. Recognize the signs of emotional strain early on and seek support from a healthcare professional or someone you trust to prevent escalation.
Prioritize ample rest
Motherhood can be exhausting, with the constant pressure to excel in your role. Despite feeling overwhelmed, it’s crucial to prioritize rest. Rest doesn’t always mean sleeping; you can relax by lying on the sofa and listening to music or watching TV—anything that calms your mind and promotes relaxation.
Monitor for any back issues
Breastfeeding can lead to backaches and discomfort, particularly if you neglect your posture. Failing to maintain proper posture can strain your back significantly and increase the risk of injury.
Drink up
To all the new moms out there, motherhood is undeniably challenging, but you’re doing an incredible job. Staying hydrated is key to managing the demands of this role. Drink plenty of fluids like water, juices, and milk to aid digestion, support milk production, and keep you feeling satiated.
If you’re feeling hungry after a meal, resist the urge to indulge in extra snacks like chips. Instead, try drinking water to see if it satisfies your hunger. Dehydration can disrupt your metabolism and hinder your weight loss efforts, so it’s crucial to stay hydrated. Keep a water bottle with you throughout the day to prevent dehydration and support your health goals.