Nutrients in Pregnancy and Breastfeeding
My pregnancy-yoga teacher used to talk about ‘one breath, two heartbeats.’ It seemed so profound, a new being was growing in my belly, and my body was supporting her growth and development. Literally everything needed for this was coming from the air I was breathing and the food I ate.
This was 12 and a half years ago! Much has changed: I’m older, my joints creak, my hair is greying, I have a different career. Now, with my nutritional therapy hat on, I can say I wish I had taken better care of myself. Pregnancy was hard, but looking after a new baby on next-to-no sleep was harder. Breastfeeding was so hard, but felt like the best thing I could do for her health and development and was also amazing. I only thought I’d breastfeed for three months, but after a rocky start we actually had several years, and into toddlerhood it became more about our connection and comfort from the big wide world, recovery from bumps and bruises and illness. However, it took its toll, I felt run-down for years, with sore throats, low energy, and I emerged out of that time straight into perimenopause, with sub-clinical thyroid issues.
If I’d eaten better food, more nourishing food, do I think I’d have had more energy, less illnesses and fewer health issues in my 40’s and now entering my 50’s? Yes, without a doubt, I do.
So, I make it one of my missions to ensure my pregnant clients are feeding themselves and their babies well. Pregnancy and breastfeeding is such a crucial period to be looking after ourselves and nourishing our bodies.
While many opt for taking a pregnancy multinutrient, which is a great start, advice for pregnant ladies often focusses on foods to avoid, and doesn’t tend to promote foods that can provide essential nutrients for growth and healthy development of the baby.
So here's a quick list of foods to include:
Omega-3 - from fish like wild salmon, mackerel, trout
Iron - from grass-fed beef, spinach, lentils
Magnesium - from spinach, eggs, almonds
Calcium - kale, watercress, green beans, yoghurt
Protein - 3 to 4 palm-sized portions a day of meat, fish or tofu; also include legumes.
Carbohydrates - 3-4 palm sized servings of wholegrains or legumes, 6 servings of vegetables, 3 servings of fruit
Healthy oils - handful of nuts and seeds, olive oil, avocados, olives.
Into breastfeeding, it is important to keep eating enough calories, it’s not the time to try to get your body ‘back into shape’, although breastfeeding might help with that. You don’t need to drink milk to make milk, but you will need calcium in your diet, so lots of green veggies are great. Including the same nutrient dense foods as above will support your own energy, immune system, and mental health, as well as giving your baby the nutrients they need through breast milk.
The other important area to look after is your gut. You microbiome passes on to your baby, if this process is interrupted due to C-section or antibiotics, then this may need some extra support from fermented foods and/or probiotics. Also eat plenty of prebiotic foods, so fibre-rich foods (veg, fruit and wholegrains), inulin-rich foods like leeks, and polyphenols from berries and other brightly coloured veg/fruit which feed your beneficial gut bugs.
If you are pregnant or breastfeeding and are not feeling the glow then why not book a session or two to find out more about which nutrients you would benefit from, and how to get them from the food you eat.
Did you know I am also a babywearing consultant? I can help you with slings/baby carriers - my absolute favourite accessory for bonding with your baby.
