Breastfeeding mothers tend to forget that they need to care for themselves as well as the baby. They are so consumed with remembering when the baby's last feeding was, making sure their positioning and latch are correct, and counting dirty diapers, that they often leave their own well-being at the doorstep. It is essential that the mother take charge of her own needs as well as the baby's.
Nutrition
The breastfeeding mother needs to eat about 500 extra calories a day. She should eat anything and everything that she wants in addition to continuing her prenatal vitamins. So many myths and wive's tales circulate about what a nursing mother should not eat, and she should take care to ignore all of them. The most common? "Don't eat broccoli, garlic, onions, spicy food, citrus, or chocolate." The truth is that the most common sensitivity breastfed babies have is to the protein in cow's milk. So if a mother observes abnormal fussiness or colic, it would be wise to take cow's milk products out of her diet. It takes about 10 to 14 days for the protein to be eliminated from the mother's system, so she shouldn't expect results immediately and should wait that period of time to see what happens. With all of this said, if there is a family history of allergy to a particular food, she should avoid eating it so that it is not introduced to the baby. Some studies have shown that maternal dietary restrictions during breastfeeding seem to provide benefit against development of eczema, but keep in mind the above recommendations as far as eating enough calories and eating well...it may be harmful to mom's health if the proper amount of nutrients are not obtained through diet.
Weight Loss
As much as a new breastfeeding mother is craving carbs, she's also craving non-maternity wear. If she eats her normal diet, she will lose weight gradually (no more than 1 pound a week is the safe limit); this will not cause any problems with milk supply. If a mother feels desperate to drop more than that, it is best to wait until the baby is at least two months old. This way milk supply is well-established and it will not be such a shock to the body. It's not safe to crash-diet while breastfeeding. Milk supply will be drastically affected and estrogen levels will once again rise. If a mother does decide to go on a weight loss program, she should make sure she is eating at least 1,800 calories a day and is supervised. Weight Watchers has an excellent nursing protocol.
Exercise
It is understandable that a new mother feels that it will be years before she hits the gym again, but exercise is an important part of the breastfeeding mother's well-being. Exhaustion levels of a new mother reach new highs, and running a 5K is probably out of the question, but even taking a nice, brisk walk every day will increase cardiovascular fitness. The general recommendations are as follows:
- Feed the baby prior to exercising. If the mother is too full, the workout will be uncomfortable.
- Wear a supportive sports bra. Bravado bras are fantastic for support and do not have underwire, which can cause plugged ducts.
- Stay well hydrated, especially in hot weather. Remember that nursing mothers need to drink at least 64 ounces of water a day. If she sweats profusely during exercise, that amount should be increased to at least 72 to 80 ounces.
- Shower before nursing the baby so sweat is not on the breast or nipple. Many women have heard stories about exercise not being compatible with breastfeeding because the baby will reject the milk. The reason has nothing to do with the composition of milk, but more with the fact that sweat is salty and babies are turned off by the taste.
- Enjoy the workout. Take in every moment. The mood-boosting chemical, serotonin, is activated during exercise. Even if this is the mother's only outing on a particular day, she'll feel like a million bucks.
Hygiene
It is essential that breastfeeding mothers practice good hygiene. This includes taking a shower or bath every day and cleaning their breasts. For years, nursing mothers were told not to wash their breasts with soap because it would dry out the nipple area. If the mother uses a moisturizing soap and rinses well, this should not be an issue. There are natural oils secreted during lactation through the Montgomery Glands (little bumps visible on the areola), which prevent bacteria from breeding. We don't want to disrupt the Glands from doing their work, so just be careful to wash the breasts lightly. Also, breast milk has anti-infective properties, so rubbing some expressed milk into the nipple and air-drying is also beneficial.
