It’s no secret that having a baby can dramatically change your life. But, did you know that this change can be both physically and psychologically challenging? Pregnancy and childbirth are not easy times, and they aren’t just for women. Men also have a lot to go through, especially since they aren’t usually allowed to be as involved as women are in the pregnancy and childbirth process.
One of the things that you will experience is weight gain. Indeed, many women will go from being lean and athletic to bloated and uncomfortable. But, there is help. You can still lose the weight, and this will make you feel much better both physically and psychologically. But, it takes work and planning ahead. Follow these tips from a lactating mother herself to get started:
Find A Healthy Balanced Diet
No matter what stage you are in motherhood, you will need to focus on eating healthy. As a general rule, you should be eating fewer calories than you need, while also increasing the nutritional value in what you do eat. This is especially important if you are breastfeeding since you won’t be able to produce enough milk for your baby if you are not eating the right foods.
A healthy diet should also include complex carbohydrates and proteins, as well as good fats and fibre. In general, stick to foods that are low in carbohydrates and high in protein. This will help you to produce more milk and also make you feel fuller for longer. You should also consider what type of diet works best for you and your baby, so that you can both consume the right foods at the same time. For instance, if you are both a fan of gluten-free foods, you might want to consider having more of those than usual to see better results.
The reason why a healthy diet is important is that poor nutrition can lead to a number of health problems. If you are not getting the nutrients you need in sufficient amounts from your diet, it will be more difficult to produce enough milk for your baby. This, in turn, could lead to health complications for both of you. So, it is important to put your health first and make sure you are eating the right food for your body and your baby’s.
Consume More Water
Your body needs plenty of water to maintain healthy cells and organs. If you are not getting the water you need in sufficient amounts from your diet, it may also affect your milk supply. So, it is a good idea to drink more water than usual during pregnancy and the early days of motherhood. This is easier said than done, of course, since you won’t usually feel like you need to drink that much, but you should be aware that you are doing your body some favor by drinking more.
It is also important not to drink too much water, especially if you are breastfeeding. The reason is that it will dilute your milk and make it less nutritious. You should also keep a close eye on your baby’s diapause (their stage of nutrition where they don’t need food), and make sure they stay well-hydrated, especially in the morning, when they are most active and thirsty.
Take Breaks During Lactation
It is essential to take breaks during lactation in order to let your body recover from the effort of producing milk. If you are not taking regular breaks, it will be harder for your body to function at its optimum levels. As a result, your baby will receive less nutritious milk, which could lead to health problems. This is also hard work, and it takes a great deal of energy to be able to produce enough milk to satisfy your baby’s needs. So, make sure you are giving your body a well-deserved break once or twice a day, especially in the morning, when you first wake up.
Pump Your Breasts Every 2 Or 3 Hours
Your body needs sufficient time to produce and digest food, so it is not necessary to rush your meals. Eating regularly and slowly is the key to a healthy diet. Since your body does not need to work as hard to digest food this way, it will be easier for you to produce more milk. This, in turn, will make you feel more energetic and satisfied.
There will be times when it is unavoidable to eat in a rush. For instance, if you are already feeling tired after a long day and you need to get food into your baby before they go limp, you will have to expedite your mealtime. But, in general, try to avoid this as much as possible and feed your baby regularly and in small increments throughout the day. Pumping your breasts every 2 or 3 hours will help to maintain sufficient milk supply while also reducing the stress that comes with irregular feeding schedules. This is especially important if you are using manual pumps since these take more effort and are less reliable when used frequently.
Join A Mother-Baby Yoga Class
Mother-baby yoga is a type of prenatal and postnatal exercise that promotes relaxation, strength and flexibility for both parents and their infants. It is a great way to bond with your baby while also working out and becoming more flexible. Yoga is one of the best exercises for reducing stress and improving overall quality of life. So, not only is it good for your health, it is also good for your baby’s health.
During yoga sessions, you and your baby will be lying on a mat, and you will work with your breathing to relax your muscles and settle your nerves. You should be aware that this is a unique type of exercise, and it is not suited for everyone. However, if you are feeling down or out of shape, it can be a great way to start building up your strength again. Plus, being in a class with other mothers who are also carrying their babies will be an encouragement and an inspiration.
Avoid Food With Added Sugar
Just because your baby does not have teeth yet does not mean they can’t tell the difference between good and bad. If you are giving your baby food with added sugar, this could lead to dental problems and also tooth decay. You should be aware that too much sugar can also cause other health problems. So, if you are conscious of their developing teeth, make sure you are not putting them in danger by overfeeding them with sweets. Also, it is important to introduce their teeth to different textures and the feel of food before they are one year old.
When they are first born, most babies spend a lot of time on their stomach. Indeed, since they are unable to control their bodily functions yet, their diapers will be changed frequently. Due to this, it will be necessary to feed them on the stomach for the first few months of their lives. During this time, they will learn to like certain textures and the way food feels in their mouth. This will make it easier for them to consume table food later on. So, it is important to introduce different textures and foods with different consistencies during this time if you want them to enjoy a varied diet later on.
Start A Parent-to-Parent Support Group
If you are a parent yourself, you will realize how important it is to have support from other parents. Having babies can be both physically and mentally challenging, and it can be hard to know where to turn for help. If you are in a similar situation, you can start a parent-to-parent support group and gain the benefit of other parents’ experiences. This could be a great way to get through this time in your life, and it will also allow you to become a better parent. In turn, this could help to make your baby happier and healthier. So, what are you waiting for? Get started by joining a mother-baby yoga class today.