POSTPARTUM NUTRITION: the most common nutrient needs after pregnancy

POSTPARTUM NUTRITION   the most common nutrient needs after pregnancy

TIME TO RE-NOURISH

Pregnancy demands a lot from a woman—emotionally, mentally, physically, and nutritionally.

The postpartum period is a crucial time for replenishing her body with a wealth of nutrients.

common postpartum needs

COMMON POSTPARTUM NEEDS

IODINE: fish, seafood, seaweed, eggs, dairy, meat, cranberries, iodized salt

CHOLINE: meat, eggs, dairy, soy, kidney beans, wheat bran

OMEGA-3s: salmon, mackerel, anchovies, sardines, herring, fish oil

IRON: red meat, organ meat, fish, oysters, chickpeas, molasses

VITAMIN B12: meat, dairy, eggs, fish, seafood, nutritional yeast

VITAMIN D: sunlight exposure, cod liver oil, organ meat, dairy, eggs

WATER: the most important nutrient, especially if breastfeeding

ADJUSTING HORMONES

Many hormones have to recalibrate after pregnancy.

This period is often characterized by high cortisol (from lack of sleep) and high estrogen.

Eating regular meals with protein, fat, and fiber is a powerful way to support blood sugar rhythm, hormone balance, and hunger signal calibration.

nutrients for postpartum depression

POSTPARTUM DEPRESSION

Some women experience depressive symptoms during or after pregnancy.

There is evidence that this is related to nutrient deficiencies, as her body prioritizes giving crucial nutrients to her growing child.

INCREASE OMEGA-3S: fish, seafood, or fish oil consumption

IMPROVE NUTRITIONAL WEALTH: B2, B9, B12, calcium, zinc, selenium, iron, vitamin D

PRIORITIZE SKIN-TO-SKIN CONTACT: releases oxytocin & improves bonding

nutrition for breastfeeding

BREASTFEEDING

Breastfeeding is optimal for the infant's developing immune system and microbiome. It also promotes bonding and gentle maternal weight loss. Breastmilk is affected by diet in the following ways:

VITAMINS (esp water soluble): very sensitive to dietary changes

LACTOSE & PROTEIN: stable

FAT: reflects dietary intake, unless there is shortage, then reflects her body stores (higher maternal BMI = higher milk fat)

CAFFEINE & ALCOHOL: best limited to avoid infant dependance

WHAT ABOUT WEIGHT LOSS?

The massive changes in nutrition and hormones during pregnancy result in normal weight gain.

Focusing on regular movement and a whole food diet will support gentle weight loss of ~1 lb per week.

Extreme restriction or weight loss can work against the goals of breastfeeding, re-nourishment, and hormone balance.


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References

Bzikowska-Jura, A., Czerwonogrodzka-Senczyna, A., Olędzka, G., Szostak-Węgierek, D., Weker, H., & Wesołowska, A. (2018). Maternal Nutrition and Body Composition During Breastfeeding: Association with Human Milk Composition. Nutrients, 10(10), 1379. https://doi.org/10.3390/nu10101379

Bzikowska, A., Czerwonogrodzka-Senczyna, A., Weker, H., & Wesołowska, A. (2018). Correlation between human milk composition and maternal nutritional status. Roczniki Panstwowego Zakladu Higieny, 69(4), 363–367. https://doi.org/10.32394/rpzh.2018.0041

Dewey K. G. (2004). Impact of breastfeeding on maternal nutritional status. Advances in experimental medicine and biology, 554, 91–100. https://doi.org/10.1007/978-1-4757-4242-8_9

Gould, J. F., Best, K., & Makrides, M. (2017). Perinatal nutrition interventions and post-partum depressive symptoms. Journal of affective disorders, 224, 2–9. https://doi.org/10.1016/j.jad.2016.12.014

Leung, B. M. Y., & Kaplan, B. J. (2009). Perinatal Depression: Prevalence, Risks, and the Nutrition Link—A Review of the Literature. Journal of the American Dietetic Association, 109(9), 1566–1575. https://doi-org.uws.idm.oclc.org/10.1016/j.jada.2009.06.368

Lin, Y. H., Chen, C. M., Su, H. M., Mu, S. C., Chang, M. L., Chu, P. Y., & Li, S. C. (2019). Association between Postpartum Nutritional Status and Postpartum Depression Symptoms. Nutrients, 11(6), 1204. https://doi.org/10.3390/nu11061204

Marshall, N. E., Abrams, B., Barbour, L. A., Catalano, P., Christian, P., Friedman, J. E., Hay, W. W., Jr, Hernandez, T. L., Krebs, N. F., Oken, E., Purnell, J. Q., Roberts, J. M., Soltani, H., Wallace, J., & Thornburg, K. L. (2022). The importance of nutrition in pregnancy and lactation: lifelong consequences. American journal of obstetrics and gynecology, 226(5), 607–632. https://doi.org/10.1016/j.ajog.2021.12.035

Maternal Diet. Centers for Disease Control and Prevention. Retrieved from: https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html

Osteria T. S. (1982). Maternal nutrition, infant health, and subsequent fertility. Philippine journal of nutrition, 35(3), 106–111.Postpartum Diet Plan: Tips for Healthy Eating After Giving Birth. Healthline. Retrieved from: https://www.healthline.com/health/postpartum-diet

Shiraishi, M., Matsuzaki, M., Tsunematsu, R., Watanabe, S., Kobayashi, R., & Haruna, M. (2021). Effects of Individual Dietary Intervention on Nutrient Intake in Postpartum Japanese Women: A Randomized Controlled Trial. Nutrients, 13(9), 3272. https://doi.org/10.3390/nu13093272

Zhao, X., & Zhang, Z. (2020). Risk factors for postpartum depression: An evidence-based systematic review of systematic reviews and meta-analyses. Asian Journal of Psychiatry, 53. https://doi-org.uws.idm.oclc.org/10.1016/j.ajp.2020.102353

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