By Deborah Dittner
At farmers’ market earlier today I sat on a bench in the shade to enjoy the herbal ice tea I purchased. Next to me sat a woman to breastfeed her baby.
I fondly remember the days of breastfeeding my three children.
My first child slept through the night from day one leaving me quite full come that first morning feeding. My second was up at every two hours so easier on the breast fullness but more difficult on getting decent sleep. My third woke one to two times a night which, for me, was ideal on all accounts.
Breastfeeding allowed me to go anywhere at any time and provide my children with the best quality nutrition. But each child is different and we as moms need to adjust accordingly. Such wonderful memories of bonding with each of them. The grasping of my finger or laying a hand on my breast, looking up at me with big bright eyes, dozing off as the nights were a challenge, and the occasional “bite” …ouch! I loved every aspect of those days.
Of course, it was important that the babies get the best nutrients possible. But in order for that to happen, mom needs to maintain good hydration and excellent nutrition.
Eating nutrient-dense, plant-based foods and having water by your side at all times is an important step in providing for a baby.
Take note as to how the baby responds. For example, if they spit up, consider looking at what you may have eaten or drank. With my second child born in June, I looked forward to the fall and eating apples, making homemade applesauce, and drinking apple cider. Well…he didn’t like apples and would spit up every time after I had one of those tasty morsels. Better luck next year!
Continuing an exercise program is another important aspect of a healthy mom (mind, body and spirit) and breastfeeding. Exercise allows for increasing fitness, going to the gym or hitting the road either by oneself for a little peace and quiet or with others allowing for socialization, bone health and maintaining a healthy lifestyle. Research shows that exercising is also helpful in the prevention of postpartum depression.
Exercise while breastfeeding does require increased energy exertion and an increased number of calories. Eating about 500+ more calories daily will help in maintaining adequate milk production. Proper sleep is needed as fatigue from exercise and babies’ nighttime demands play a role. Remembering to hydrate with the addition of exercise will aid in maintaining milk production as well. If there is a decline in milk production once exercising begins, increasing fluids and nutrient-dense calories usually does the trick.
For more information, check out her website at www.debdittner.com or contact her at 518-596-8565.
Postpartum and breastfeeding with exercising can, in some women, increase the risk of stress fractures. Calcium from mom’s bones acts to meet the increased needs for calcium in mom’s milk causing bone loss in the hip and lumbar spine during breastfeeding. This bone loss reverses once breastfeeding stops in approximately 12 to 18 months. During this time stress fractures especially in runners may occur, so proceed cautiously.
As in everyone who exercises, proper hydration, whole nutrient- dense foods in quantities needed, adequate sleep and listening to your body are key factors in maintaining a healthy and injury-free body and providing proper nutrition for your baby.
The benefits of exercising
while breastfeeding definitely outweigh any risks that may
develop otherwise. Therefore moms…enjoy your run or exercise class. You will be so happy that
you did!