The Case for Postpartum Nutrition
The journey of motherhood starts at the beginning of pregnancy. Carrying a baby for nine months is a new experience each time, since every pregnancy is different. After giving birth, long hours of caring for a newborn follow the months of prenatal check-ups, and a common question arises: how can my body recover better and faster?
After giving birth, there is a healing phase in which nutrition is very important. You are physically recovering from labor and from the changes your body underwent over nine months of carrying a child. Healthy lactation also depends on the nutrients coming into your body. Postpartum nutrition helps your body recover faster, regain strength, and achieve better physical and mental health. Thinking about your well-being also helps you be fit to take care of your little one.
The Best Foods for Recovery
Grains: whole wheat bread is rich in iron, which helps prevent anemia. Rice, oats, cereal, cornmeal, and barley also belong in this group.
Vegetables: green, red, and colorful vegetables provide nutrients your body needs. Leafy vegetables contain Vitamin A, which is good for you and your baby, and an overall increase in vegetables and water intake helps prevent postpartum constipation.
Fruits: fresh or frozen fruit made into shakes or smoothies can help you stay full throughout the day. Blueberries are a good source of essential vitamins and minerals that help keep energy levels high.
Meat and dairy products: salmon can help improve mood and may help prevent postpartum depression, and dairy products are an essential part of a postnatal diet.
Protein: fish, nuts, seeds, peas, and beans are rich sources of protein, and lean meats and poultry are great choices as well.
Foods That Work Against Recovery
Alcohol can lead to weakness and drowsiness and may affect breast milk supply, without meeting your body's nutritional needs. Processed foods are best avoided since they are not nutritional and are difficult to digest, this includes foods with a long shelf life and processed sugars.
Peanuts are a high source of allergic reactions, so it's beneficial for the baby if a lactating mother avoids them immediately after giving birth. Carbonated drinks often carry high sugar content, which isn't suitable for postpartum health.
Hydration, Timing, and Rehabilitation
It's important to eat frequently and regularly rather than skipping meals and then eating in bulk later. Hydration is also vital, aim for 10 to 15 glasses of water a day, since the more fluid you consume, the faster your body can recover and restore itself.
Pairing postpartum nutrition with exercise is also necessary. A personalized rehabilitation program to help regenerate your body is vital to achieving full recovery, wellness, and a healthier you.
Start your way to better well-being by getting the right rehabilitation your body needs from our expert physical therapists. Tribeca Physical Therapy is open for in-person sessions and continues to offer Telehealth PT, or Virtual PT. Call us at (212) 406-8080 or message us to schedule your first session.