Postpartum Care (#3) Support Breastfeeding and Sleep Deprivation
Supporting breastfeeding is number three of the four requirements of the postpartum diet.
Whilst we consider the nutritional aspect, allowing a new mother to build a strong milk supply of good quality. We are also aware of the role the nervous system plays in her well-being and the importance of adequate sleep in restoring and nourishing her.
#3 Support breastfeeding and sleep deprivation
Breastfeeding and sleep deprivation are both deeply personal and highly delicate - sensitive - journeys for a new mother.
They require a carefully planned energy focused diet, with particular importance on promoting milk supply. Whilst also supporting the nervous system to help a mother navigate the changes and new demands.
Healthy fats play a key role in providing a nursing mother with the nutrients she needs to make good quality breast milk. Complex carbohydrates and protein support energy production and help a mother replete.
Food focus. Healthy fats play a key role in providing a nursing mother with the nutrients she needs to make good quality breast milk. complex carbohydrates and protein support energy production and help a mother replete.
- healthy fats
- complex carbohydrates
- high quality protein
- easily digested broths, soups and stews
- galactagogues for strong milk flow of good quality
Healthy fats. There are a wide range of ‘fats’ so choosing the right type matters, good choices include:
- unsaturated fats like olive oil, avocado, nuts and seeds
- omega 3 fatty acid rich, small cold water oily fish
- a small amount of cholesterol rich, saturated fats like ghee, eggs, coconut cream, coconut oil, yoghurt
Complex carbohydrates.Those found in unprocessed foods like low inflammatory grains, legumes and vegetables are vital to support our nutrient demands whilst keeping our weight stable:
- brown rice, basmati rice
- buckwheat, quinoa
- lentils, chickpeas, beans
- oats, barley
- colourful array of vegetables to meet phytochemical and antioxidants needs
High quality protein. Requirements for proper repletion and for breastfeeding is roughly 1.5 times the normal amount required in a healthy diet:
- slow cooked meats and bone broths are easy to break down with high amounts of gelatine which is vital to repair
- carefully prepared kitchari combines grains and legumes for a complete protein that is easy to digest
- cold water oily fish and small fish are low in mercury and anti-inflammatory
Galactagogues. Are time-honoured postpartum remedies for supporting a lactating mother and ensuring she has a strong milk flow of good quality:
- oat straw is appreciated for it's ability to nourish the nerves and reduce anxiety
- nettle has a wide range of vitamins, minerals & phytonutrients and is a celebrated blood builder that can be very beneficial postpartum
