Caring for Yourself
Staying Healthy
It is just as important to take care of yourself after having a baby as you did throughout your pregnancy . Keep these tips in mind during your breastfeeding journey .
Eat Well
A breastfeeding mother may use up to 500 extra calories per day feeding her baby . Many new mothers are eager to begin to lose weight gained in pregnancy and regain muscle tone , but the first six weeks after giving birth is not the time to work on that . Strict dieting can impact your milk supply and your body needs to recover from pregnancy and birth before easing back into a fitness routine . Be sure to continue eating a balanced diet with lots of fresh fruits , vegetables , healthy fats , whole grains and lean protein . Many health care providers also recommend continuing to take your prenatal vitamins while you are breastfeeding .
Stay Well-Hydrated
Your body is producing lots of food for your baby in liquid form . Dehydration can make you feel tired , dizzy or confused . Keep a container of water nearby to remind you to drink plenty of fluids . Be sure to listen to your body when you are thirsty .
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Taking care of your mental health while breastfeeding is just as important as caring for your physical health . Prioritize finding ways to relax and relieve stress . Take a hot shower or bath daily , talk with a friend , or spend time in meditation , deep breathing or other activities . Find ways to connect with your partner , friends and family . Schedule time for activities you enjoy ( reading , watching a movie , etc .). If you find yourself struggling with your mental health , seek help from your health care provider or a mental health professional .
What to Avoid
As much as possible , it is best to avoid eating fish with high levels of mercury ( shark , swordfish , king mackerel and tilefish ) and limit caffeine and alcohol . Some babies are sensitive to certain foods or food groups and can have reactions such as pain or gas when the mother consumes these . If you notice distress after you eat certain foods , you may want to avoid these foods until baby is older and less sensitive . Discuss any concerns with your baby ’ s health care provider .
If you get sick , your baby has already been exposed by the time you have symptoms . It is generally best to continue nursing your baby so that you pass on your immunities . Use excellent hygiene to minimize baby ’ s exposure . If you are concerned , seek treatment from your health care provider . If you need to take medication , ask your doctor about what is safe to take while breastfeeding .
20 Breastfeeding Your Baby