The postpartum mother should have meals and snacks, take a few simple steps to help the body replenish energy and improve mood.
It is normal for you to feel tired in the first few weeks after giving birth. The mother’s body is recovering after suffering severe pain. The mother is coping with hormonal changes after birth as well as being familiar with the life with a new and most demanding family member. These make mothers exhausted, irritable and anxious.
And when your diet becomes secondary, try to eat healthy foods. The mother should have regular meals and snacks; Take a few simple steps to help your body replenish energy and improve your mood. Here are a few ways to help you get the best nutrition after birth.
Note: If you suspect that you are suffering from postpartum depression (PPD) and not just boredom of baby blues syndrome, see your doctor as soon as possible.
Postnatal depression is a serious condition that needs to be treated. A good diet can improve your mood, but it cannot replace professional treatments. Warning signs of postpartum depression include: Insomnia, changes in taste, persistent crying all day long, or thoughts that are harmful to the mother and the child.
High in omega-3 oils
Experts agree that omega-3 fatty acids, which are abundant in fish and some nuts, are important for a healthy diet. They help the body work smoothly and help fight cardiovascular diseases. Studies show that in countries where people eat a lot of fish, there are fewer people suffering from depression, including postpartum depression.
Pediatrician James Sears, co-author of “The Baby Book,” said newborns should use foods rich in omega-3 fatty acids, such as wild salmon and linseed oil. (flexseed oil) and walnut (walnut). He believes that these foods help boost brain function and work well with depression. Sears said “Omega-3 oils really help the brain work better.”
The American Institute of Medicine recommends that women take 1.1 g (1100 mg) of omega-3 fatty acids daily. Women who are in lactation need a little more, about 1.3 g. The following foods provide about 1 g of omega-3 fatty acids:
- 1 tablespoon walnut oil: 1.4 g
- 1 oz (about 28 g) black walnut seeds: 0.6 g
- 1 tablespoon canola seed oil: 1.3 g
- 1 tablespoon flax seeds: 1.6 g
- 1 oz and a half (about 43 g) herring: 1 g
- 2 oz and half (about 70 g) Atlantic salmon: 1 g
- 4 oz (about 120 g) canned white tuna: 1 g
Eggs with omega-3 (omega-3-fortified egg) are also an option. 2 eggs provide about half the amount of omega-3 needed daily, depending on the brand.
Consider using omega-3 supplements if you don’t like eating fish or eating fish less because of concerns about the harmful effects of mercury in fish. Nursing mothers should eat 8-12 oz (230-340 g) cooked fish or “light tuna” canned tuna, and no more than 6 oz (170 g) of albacore tuna (albacore tuna) canned one week, according to the guidelines of the US Food and Drug Administration (FDA) and the US Environmental Protection Agency (EPA).
Omega-3 supplements from fish oil are considered safe for nursing mothers. According to the National Center for Complementary An Alternative Medicine, these preparations do not contain mercury or toxins with detectable levels. However, do not take omega-3 supplements from cod liver oil if you are breast-feeding because they can contain too much vitamin A and D.
If you are taking a supplement, read the product label carefully to find out how much omega-3 fatty acids are in each tablet and consult your doctor about the amount you should use. Starting with low doses and gradually increasing the dose, or using them at the same time as a meal can reduce the risk of omega-3 side effects such as diarrhea, flatulence and nausea.
Eat lots of protein
Schoshana Bennett – Psychologist of the International Advisory Committee on Postpartum Support (PSI) stresses the need to provide enough protein during meals at this stage. PSI is a group of activists supporting women with postpartum depression.
Bennett said eating small amounts of protein during the day helps stabilize blood sugar and maternal mood. Use dairy, poultry, meats and fish foods – combined with eating carbohydrates with a low glycemic index (high in fiber and low in calories) like nuts, whole grains and whole grains. beans – can increase the production of serotonin, a neurotransmitter that calms the brain.
To get more protein, try eating scrambled eggs (scrambled egg, milk scrambled eggs stirring on low heat) in the morning, a sandwich with turkey or roast beef at noon, and yogurt, cheese or biscuits Crunchy for a snack.
The amount of protein you need each day depends on your weight and depending on whether you breastfeed or not. The average amount of 50-85 g protein for nursing mothers and about 30-55 g for non-breastfeeding mothers.
If you are too sick or overweight, the amount of protein you need may be outside the range above. Refer to MyPlate, a US Department of Agriculture (USDA) eating planning tool, to find out exactly how much protein you need based on your weight.
Here are some good sources of protein:
- 3 oz (85 g) chicken, turkey, or meat in general = 25 g protein
- 3 oz of fish = 20 g of protein
- 2 glasses of milk (8 oz or 240 ml glasses) = 16 g protein
- 2 glasses of soy milk (8 oz glass) = 14 g protein
- 2 large eggs = 12 g protein
- 2 oz (57 g) Swiss cheese: 16 g protein
- Half a hard tofu = 14 g of protein
- 1 cup of cottage cheese = 22-31 g protein
- 1 cup of low-fat yogurt = 12 g of protein
- 6 tablespoons peanut butter = 24 g protein
- 2 oz (50 g) roasted peanuts = 14 g protein
- 1 cup of cooked beans such as chickpeas (chickpea, garbanzo bean), kidney beans, navy beans, pinto beans (pinto bean), refried bean, or black beans (black beans) = 12 to 19 g of protein
- 1 cup of cooked lentils (lentil) = 18 g of protein.
Drink a lot of water
Dehydration can exacerbate boredom. Anxiety and fatigue are also signs of dehydration. So drink at least 9 glasses of water (8 oz glass) every day (about 13 glasses if you’re breastfeeding).
And don’t wait until you’re thirsty to drink. (When you start to feel thirsty, your body may have mild dehydration). This is especially important if you are breastfeeding because breastfeeding makes you much thirstier. Drink a full glass of water, juice, or even a glass of iced tea (non-caffeine type) before sitting down to breastfeed.
Limit alcohol intake
Although it can quickly give you a sense of euphoria, alcohol is a debilitating agent, so limit alcohol consumption until you feel more stable. It is not a problem to drink a glass of wine in the evening to change the wind, but drinking regularly will worsen your mood and disrupt your sleep. Depression and alcoholism always go hand in hand, so if you feel you are getting more and more out of control, see your doctor.
There are many other reasons to abstain from alcoholic drinks after birth. Drinking a lot of alcohol can affect your ability to breastfeed and alert your baby.
Moderate intake of caffeinated drinks
You can have a morning or two of coffee, but if you drink caffeinated drinks throughout the day, you may be easily irritated, tired and sleepless at night. Bennett said “Caffein is the number one enemy – has a very bad effect if you’re worried”. Caffein provokes irritation, irritability and insomnia. Note that all this is also a symptom of emotional disorder.
In addition, if you are breastfeeding, your doctor recommends that you do not drink more than 300 mg of caffeine a day (no more than 2 or 3 cups of coffee) to avoid affecting your baby.
Abandoning all drinks with caffeine suddenly can cause headaches, lack of flexibility, or temporary irritability. So, if you are taking different caffeinated drinks, don’t give up all of a sudden. Slowly cut a few types every day – or don’t leave them if you use caffeine-free.
If you crave sweet, eat dark chocolate
It’s easy to eat junk food when you’re tired and want to eat something energy-intensive, but try to control it. Junk food is instantly uplifting but this excitement comes with unpredictable harms. Sometimes if you want to pamper yourself with some junk food, don’t let that beat you. But “if you have to eat something with lots of sugar, eat some chocolate,” said nutritionist Jo Ann Hattner.
High quality dark chocolate – which contains at least 70% cocoa – can improve mood by increasing serotonin levels in the brain. Several studies have shown that eating chocolate helps activate the release of endorphins, a chemical in the brain that makes people happy and happy.
Don’t forget to take vitamins
Although supplements are not a substitute for a healthy diet with fruits and vegetables, it is difficult to meet all nutritional needs during the first few weeks of a busy baby. So keep taking the pregnancy vitamin (prenatal vitamin)
So continue taking prenatal vitamins because vitamins are especially important because the amount of iron stored in the mother’s body may be exhausted after pregnancy and childbirth (especially caesarean section). . Low iron levels can make you exhausted. Besides antioxidants – including vitamins A, C and E – may also improve brain function, Bennett said.
Pay attention to your taste
During the first few weeks of overloading with the care of a newborn baby, it is understandable to skip meals and forget to eat as usual. But if you rarely get hungry and eat just as a must-do, appetite disappears, which may be a sign of postpartum depression.
Poor eating and lack of nutrition also contribute to mood problems. The mother’s body needs balanced, balanced meals and snacks to keep blood sugar stable. Unstable blood sugar will affect the mood. If you have to constantly force yourself to eat, talk to your doctor.