Contribution: Rachna Arya
Breastfeeding is a healthy choice to provide your baby with all the nutrients it needs to grow and develop.
But when you’re breastfeeding, your body uses a lot of metabolic energy to make and maintain your milk supply—you need about 500 extra calories a day.
Many new mothers experience fatigue while breastfeeding. This can take a big toll on your body, and damage your milk supply.
There are several strategies to boost your energy if you’re feeling drained and lethargic as a result of breastfeeding. This will allow you to nurse without getting tired.
Most experts agree that postpartum women’s diet affects their mental well-being.
A diet that combines minerals, nutrients and protein to boost energy levels can provide your body with the nutrients it needs to fight postpartum fatigue.
In this blog, we’ll highlight the top lactation-friendly foods that will give you all the nutrients you need and increase your milk production.
Include oatmeal in your diet
Oatmeal is a high-fiber, low-glycemic food that’s a superstar for new moms. It is an energy-boosting food known to relieve fatigue. It is loaded with magnesium, phosphorus, protein and vitamin B1.
It also contains quality carbohydrates in the form of glycogen, which is beneficial for maintaining muscle and brain function throughout the day.
Other energy-boosting nutrients present in oatmeal, such as vitamin B1, phosphorus, magnesium and protein, help you feel energized.
Sip green tea
A refreshing cup of green tea is very effective in helping you fight the fatigue and stress associated with having a new baby.
The high concentration of polyphenols in green tea helps reduce stress, improve your mental focus and increase energy.
The essential ingredients of green tea are also beneficial in boosting your metabolism and thus eliminating various ailments.
Include bananas in your diet
Because of its high potassium content, which helps the body convert sugar into energy, bananas are a quick source of energy.
Bananas are rich in natural sugars such as fructose, glucose and sucrose that help the body produce energy.
Also, bananas are rich in protein, carbohydrates, vitamin B, vitamin C, fiber, omega-3 fatty acids and other important ingredients that help combat tiredness and fatigue during breastfeeding.
Add some yogurt to your diet
Yogurt is an excellent source of protein, carbohydrates and probiotics, all of which can prove effective in combating postpartum fatigue.
It provides sustained energy and is also good for digestion and makes the digestive system work effectively.
Barley is well known for its hydrating properties. It is a known fact that dehydration can cause fatigue and lethargy.
If you have recently given birth and are losing a lot of fluids through postpartum sweating, barley water can help.
Foods to avoid to combat fatigue
It is important for lactating mothers to avoid unhealthy foods and eat nutritious foods to be less tired:
Foods that often cause problems:
- Foods containing caffeine, such as tea, coffee and chocolate
- Herbs like thyme, parsley and peppermint
- Fruits like citrus, kiwi, prunes and pineapple
- A spice like cinnamon
- Oily and junk food
- Gas-producing vegetables, such as onions, cabbage, broccoli and cauliflower
When to consult a doctor?
If you are finding it difficult to cure your breastfeeding fatigue, but still feel tired even after following a nutritious diet, we recommend that you share your concerns with your doctor. With proper medical intervention, you will begin to feel like yourself again.
It is normal to feel tired after delivery. Recovering from childbirth, caring for the newborn, producing breast milk and nursing every two to three hours takes a lot of energy.
This can be extremely challenging and can leave you feeling overwhelmed.
Contact your doctor if you notice that your stress levels are affecting your relationships with others, your ability to work, and even your relationship with your baby.
He can help you find the source of your fatigue and get you on the road to recovery.
Moreover, you should opt for frequent health screenings. It gives you vital insights into your health, allowing you to take the necessary measures to improve it.
Book a full physical health exam today!
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