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
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.
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
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
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