To ensure that the quality and quantity of milk is at its best for your child, and also that you’re getting enough nutrition and energy to cope with the demands of breastfeeding, follow a diet that helps you meet these demands.
Typically, lactating moms need about 500 calories more in their diet, with a balance of protein, carbs, iron, vitamins, and calcium.
1) Drinking adequate water keeps you from dehydration and depleting your energy reserves. It also boosts the milk supply in your body. Other hydrating foods include fresh soups, fresh fruit and coconut water.
2) Whole grains like oatmeal, whole wheat, barley, rye and so on are an important source of B vitamins and complex carbohydrates that keep your energy levels going. These are also rich in fiber and increase your metabolic levels. They lower blood sugar levels and keep the gut cleansed and in good shape – which in turn means better milk quality for your baby.
3) Seeds are the best ‘galactagogues’ or foods to boost breast milk production. Indian lore passed down from generation to generation relies heavily on these for women to optimize lactation levels. Some seeds to include in your diet include fenugreek, sesame, cumin and poppy seeds. Add them to diet, and use them as an infusion in water.
4) Your iron intake is linked to your energy and hemoglobin levels. Since the baby feeds off the mother’s iron levels in the placenta while still in the womb, replenish lost iron levels after delivery with green leafy vegetables. (also a lactation-boosting food). You can also use cucumbers, broccoli, and different gourds like bottle gourd and bitter gourd in your diet.
5) Lean meat like chicken is ideal for protein building in lactating moms. Eggs are another good source of protein, besides being rich in folate and vitamin B12, which you need to pass onto your baby.
6) Milk is the best kind for lactating moms. Drinking just two glasses a day helps boost protein and calcium levels in the body, which benefits bone and dental health for both baby and mother. It also contains ‘good fat’ which gives your body much-needed energy to cope with the demands of lactation. You can also consume yogurt, cheese and homemade ghee, a source of Omega 3 fatty acid DHA that is essential for the baby’s cognitive and brain development.
7) Top of the list of foods to avoid for nursing moms Caffeine and sugar are to be avoided, or the intake is to be limited at least.
8) Don’t eat fish that are rich in mercury – these include varieties like mackerel and swordfish. 9) Avoid deep-fried foods and foods that are likely to cause acidity and indigestion, as these problems could affect your baby’s very sensitive digestive system.
Know the causes and side effects of the obesity
Obesity is a complex disease involving an excessive amount of body fat.Obesity is not just a cosmetic concern.It is a medical problem that increases the risk of other diseases and health problems, such as
- Heart disease
- High blood pressure and
- Certain cancers
Main causes of obesity:
- Lack of physical activity
- Hormonal Issues
- Medical condition
Most common health problems with obesity :
- Type 2 diabetes
- Dyslipidemia and heart disease
- Respiratory problems an sleep apnoea
- Fatty liver disease
- Kidney disease
- Psychological disorders
Is fatigue dangerous ?
Fatigue can have some pretty harmful effects from reduced concentration to irritability, reckless risk-taking, poor work quality, an even falling asleep behind the wheel.
Even a week of feeling more tried than usual is not uncommon. Yet most people can tell when their fatigue feels like something more serious. If that’s the case, or your fatigue gets worse or lasts longer than a week or two, its time to see your doctor.
Signs of fatigue:
It my feel like overwhelming tiredness, which makes people unable to complete normal activities of daily living.It may also worsen the difficulties associated with a person’s brain injury.
- Slurred speech
All that you have to know about diarrhea
Diarrhea is one of the most common health complaints. Diarrhea is characterize by abnormally loose or watery stools. Most cases of diarrhea are due to bacteria, viruses or parasites. Digestive system disorders can also cause chronic diarrhea.
Causes of diarrhea:
Many cases of diarrhea are due to an infection in the gastrointestinal tract. The microbes responsible trusted source for this infection include:
- Parasitic organisms
Some of the major causes of chronic diarrhea include:
- Microscopic colitis
- Malabsorptive and maldigestive diarrhea
- Chronic infections
- Drug-induced diarrhea
- Endocrine-related causes
- Cancer-related causes
Diarrhea refers to watery stools, but it may be accompanied by other symptoms. These include:
- Stomach pain
- Abdominal cramps
- Weight loss
- Body aches
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