POST BIRTH NUTRITION

POST BIRTH NUTRITION

Pregnancy and childbirth are perhaps the toughest challenges the female body goes through.  Many of us are guilty of wanting to quickly get back into pre-pregnancy clothes and embark on diets to support this, but, is this approach right?

Nutrition needs for mum after birth are equally or arguably more important than in pregnancy.  Nutrition in the early days post birth may help support the healing process and replenish lost nutrients.  It may help with energy levels and is also important in those wishing to breastfeed (this uses hundreds of calories of energy each day)…..and eating well might even help shift a few pounds naturally!

There are 3 main macro nutrients that we need after birth and these should make up the bulk of our meals.  These are carbohydrate, protein and fat:

  • Complex Carbohydrates are essential for energy. Good sources of carbohydrate rich foods include root vegetables and wholegrains (oats, rice, wholemeal pasta etc). These should make up around 25% of each of your meals
  • Protein is essential for healing and repair and is vital to help your body to produce breast milk. Good sources of protein rich foods include lean meats, fish, beans, pulses, eggs, quinoa and dairy products.  These should also make up around 25% of each of your meals
  • Good Fats are essential to health. They are important in brain health, for hormone regulation and are a vital component in breast milk.  Good sources include oily fish, cold pressed unheated olive oil, avocado and nuts and seeds.  A small amount of these daily is plenty – around 25g of nuts is a portion!

The rest of your diet should be made up from fruits and vegetables.  These provide you with essential quantities of fibre to help keep your digestive system working well and to provide you with all the vitamins and minerals that are needed for the body to work optimally such as iron, magnesium, vitamin C, B vitamins etc.  You are aiming for 5 different coloured vegetables and 2 different fruits every day.

The foods that are best avoided are the processed foods that don’t give us nutrients.  These are foods like crisps, biscuits, cakes, chocolates and sweets.  They are likely to make you feel more tired.

Drink plenty of water.  Breastfeeding can be dehydrating but even if you aren’t feeding, hydration may help boost energy levels and help the digestive system.

Lastly, don’t under estimate the important of sleep  –  you’ll be tired and sleep deprivation negatively impacts our appetite hormones…go grab a powernap instead of that coffee and cake!

Janet Padfield

info@applestozinc.co.uk

www.applestozinc.co.uk

Massage your baby better

Developmental Baby Massage and Movement

People have been massaging babies for centuries, it’s only now that the western world has realised that something as simple as massaging your baby from birth can give you both a unique range of benefits!

Research tells us that ‘touch’ is a primal need, and the first important mode of communication between a mother and her new baby. This is why of skin-to-skin at birth is important and why, when you’re baby cries you are compelled to pick him up and comfort him.

Baby massage encourages a good relationship between parent and baby. It provides quality time to be together, not changing nappies, making dinner, shopping or sterilizing bottles. By giving baby massage parents find it relaxing, peaceful and calming.

Massaging baby is also ideal for Dads to become involved and in touch with their babies. Fathers can be wonderful at baby massage and it can give them positive interaction and a special bond with their baby at a time when he can easily feel left out.

Additional to the obvious benefits of bonding, the one-on-one interaction of baby massage is a tool for maintaining your child’s health and well-being. It:

  • encourages motor development, structural fitness, muscular coordination and flexibility
  • deepens breathing rhythm, inducing relaxation which supports better quality sleep
  • improves circulation which strengthens immunity.
  • stimulates digestion which relieves pain from wind, constipation and colic.

Colic, Constipation and Reflux

Those three little words can strike fear into the hearts of new parents. Endless hours of crying, sleepless nights and emotional exhaustion for all of you.

For those coping with a very windy or colicky baby, help is at hand. Massage techniques can ease pain and discomfort and help baby to relax. Massage can help to disperse wind, ease muscle spasm, tone the digestive system and help it to work efficiently. It is not a miracle cure and can take a few days to ease, but in my experience it can be more effective than simply waiting for them to grow out of it or using every pharmaceutical remedy available.

You can learn techniques through a book or video, but the most effective way is to attend a class run by a local teacher of baby massage.

Louise Prince, devlopmental baby massage instructor, maidenhead, berkshire.
I am a qualified Nursery Nurse and Developmental Baby Massage Instructor among other pre and postnatal therapies. visit www.mindbodyandbump.co.uk