Breastfeeding moms sometimes overlook the need of caring for themselves as well as their children. There’s so much to worry about with remembering when the baby last fed, ensuring the baby’s posture and latch are perfect, and tracking dirty diapers that it’s easy to neglect your own well-being.
There are several misconceptions regarding what nursing moms should and should not consume, but you can pretty much disregard them all. It’s fine to consume broccoli, garlic, onions, spicy foods, citrus, and even chocolate in moderation. What matters most is that you obtain the nutrition your body requires when nursing. Fruits and vegetables are the foundation of every healthy diet, whether pregnant or nursing. Fruits provide vitamins including B1, B2, B6, and C, which help you stay healthy and are required for milk production.
Breastfeeding protects your infant from infections and diseases such as gastroenteritis, stomach, ear, chest, and kidney infections, as well as allergies. You benefit as well by lowering your chance of getting breast and ovarian cancers, as well as osteoporosis. That is why it is critical to consume a healthy, balanced diet when breastfeeding.
Regular physical exercise
It may seem like it will be years before you can return to the gym after having a kid. However, exercise is essential for your health as a nursing mother. Of course, with fatigue levels at an all-time high, a 5K run is definitely out of the question. You may, however, make it a daily aim to go for a great, quick walk. Avoid doing heavy workouts but choose doable physical exercises such as brisk walking or simple yoga, it helps.
Some tips for breastfeeding mother when doing physical exercises:
1. Wear the right bra as tight bras will result in plugged milk ducts and hurt your breast. It is advisable to put on blue lock breast pads (Malaysia) to avoid leaking while exercising.
2. Try to breastfeed or pump before workout to avoid working out with your breast full of milk.
3. Make sure to wash up after working out because the salty sweat will make the baby turned-off by the taste and refuse breastfeeding.
4. Stay hydrated as your body loses water when you exercise.
Take care of your breast
Taking care of your breasts is an important part of breastfeeding. While breastfeeding, it’s critical to maintain excellent hygiene, which includes taking a daily shower or bath and washing your breasts. Breastfeeding moms have been warned for years not to wash their breasts with soap because it will dry up the nipple region. However, if you use a light, moisturizing soap and carefully rinse it off, this should not be an issue. Not only that, getting enough rest is also one of your ways to take care of your breast. When your schedule is governed by a young infant, the urge to rest might feel very overwhelming. So, rather than instructing yourself to sleep whenever the baby sleeps, try to do activities that make you happy.
Those things that you do might help for your milk production and avoid getting postpartum depression. Find things that suit your preference, and breastfeed healthily!