Women's Health
Maternity
Breastfeeding
How Should I Care For Myself While Breastfeeding?
Breast feeding can take a physical toll on your body. It requires time and patience, and milk production does require a great deal of your body's energy. Add to that the fact that you are recovering from the rigors of childbirth as well as adjusting to having a new little one in the home, and you can become emotionally, mentally, and physically exhausted. It is important for you to take good care of yourself during this time. Take care of yourself and you will be better able to care for your new baby.
Eat Well
Eat three good, well-balanced meals a day, choosing foods from the basic food groups. Breastfeeding mothers should strive for about 2000-2200 calories a day. Eat lots of vegetables, fruits and foods rich in protein(meats, eggs, cheese legumes/beans, and peanut butter. Dairy products, green leafy vegetables, salmon, sardines, almonds and calcium-fortified foods should be consumed when possible. Drink fluids when you are thirsty (eight to ten large glasses per day is a good rule). Drink water or juice when you are feeding your baby, as the nursing process can make you thirsty. You are drinking enough fluids when your urine is clear to pale yellow in color.
Many breastfeeding mothers are told to avoid certain foods while breastfeeding such as gassy foods (beans, broccoli, brussel sprouts, cauliflower, etc), spicy foods (onion, garlic, chili peppers,etc) and chocolate. There is no evidence that these foods, when eaten in moderation, cause problems in most breastfed babies.
While it is also tempting to diet following your baby's birth, do not be too aggressive at this time. Aim for a 1-2 pound per week weight loss. Too little food or overly vigorous workouts can affect your milk production.
Rest
Rest as much as you can. The first few weeks, rest when your baby rests. Let other people help you with the housework and care of your other child(ren). Don't be afraid to ask for help.
Take Time For You
Take a nice walk, enjoy a hot bubble bath, visit with a friend, watch a movie or read. Do something that is relaxing for you.