A Dash of Common Sense and a Pinch of Patience Required: Postnatal Nutrition
Eating to Heal
The early postnatal period is a time of radical change when a woman is in a fresh new and healing body. She may also be experiencing pain. With hormonal fluctuation and disrupted sleep, a new mamma can also feel weepy and exhausted. Sound nutrition is vital during this period in order to promote healing and stability while giving a mamma the energy she needs to care for her newborn.
Recently, I sat down with nutritionist Blair Silverman of Integrative Wellness Solutions to discuss tips to support the early stages of motherhood. Blair, who considers herself an integrative dietician, advocates for non-diet, health at every size, intuitive eating approach. While specializes in eating disorder recovery, she works with and generously shares her knowledge with anyone interested in cultivating a balanced life.
An integrative approach to healing and wellness is gentle with long-lasting benefits.
During our chat, we touched on how many women in western society have or have experienced skewed body perception. We also discussed how eastern modalities such as yoga, reiki and meditation can transform and heal negative self-image and boost self-esteem.
An Intuitive Eating Approach
What is Ayuveda?
According to Blair, Ayurveda means “science of life”. It is a 5000 year old holistic and comprehensive medical system to keep and return the body, mind and spirit to balance. It is utilized for prevention, healing and longevity. It places emphasis on gentle and natural methods.
Taking a gentle approach to adjusting and transitioning to a new phase of life makes sense. When a woman is willing to give herself time to heal, a compassionate outlook supports a benevolent mental state which augments recovery. This gentle approach certainly helps a mamma remain relaxed thereby helping her connect more easily and intimately with her child.
Nutrition for Healing and Recovery
Many eastern traditions encourage new moms to eat a “warm diet” after birth. Often soups, stews, black beans and lentils are recommended. Some spices or seasonings include ginger, cinnamon, nutmeg. Fruits and vegetables include blueberries, asparagus and stringbeans. What’s the difference between warm and cold foods?
Blair tells us that in Ayurveda, warm and cold foods refer to how the food impacts the body internally. It does not necessarily refer to the food’s temperature.
Any dishes you’d recommend that could be made and frozen before the birth that could be heated up afterwards?
Blair encourages that anything you enjoy that’s easy to make! Kitcheri is a very sattvic (balanced) meal in Ayurveda. It’s pretty easy to make and can easily be frozen and reheated. It usually is made from rice, lentils, ghee, vegetables and spices.
Kitcheri: Easy to prepare and freeze.
Preparing and freezing healthy dishes before birth is extremely helpful. If you have the good fortune of beginning maternity leave a few weeks in advance of birth, spend time cooking and freezing. In this way, you’ll be nourishing your fresh, new life and family. Likewise, if there’s a family member or friend willing to cook after Baby arrives, that’s ideal. Meals prepared with love taste best.
A Nursing Mom’s Dietary Needs
To support breastfeeding, moms are encouraged to eat foods rich in iron like oatmeal. Often whole grains are recommended along with nuts and seeds. Other foods rich in iron?
Spinach, legumes, pumpkin seeds, shellfish, oysters, quinoa, turkey, broccoli, tofu, dark chocolate are all rich in iron, according to Blair. Having vitamin C helps with the iron rich food helps with the absorption of iron.
In addition to eating foods rich in iron, it’s essential to stay hydrated while nursing. It’s a good practice to have a tall glass of room-temperature water nearby during feeds.
Recovering from a C-Section
How important is it to incorporate protein into her diet?
Blair states that protein is important when recovering when surgery as it is crucial to repair tissue. It should be noted that an increase is also recommended for lactation.
Because a C-section is abdominal surgery, it’s especially important for a mamma to give herself time to recover before worrying about getting back to the gym for her workout.
Exhaustion v. Energy
It’s no secret that new moms are getting limited sleep at a time when they need it most for healing and for caring for an infant. Is coffee the answer?
Blair tells us that it’s recommended to have less than 300mg (3 6 ounce coffees) while breastfeeding. However, preterm babies might be sensitive to caffeine. If you are consuming coffee and have a preterm baby that seems overstimulated, such as being overly fussy or can’t settle down, it is advised to lower your caffeine levels. It may take a few days to notice a difference. There is no evidence that caffeine effects milk supply. In fact, though the mother’s food does impact the composition of her breast milk, breastmilk remains perfect for the baby regardless of the mother’s diet.
What are some healthy alternatives to naturally boost energy?
Food is energy, Blair reminds us. Your low energy might be a biological need for food, which is energy. You do need additional energy to support your needs and the babies while breastfeeding. Dandy and Tecchino are alternatives to coffee. Warm water with lemon in the morning can be energizing. Also, restorative yoga and yoga nidra are helpful practices. It’s believed that 20 minutes of yoga nidra equals 4 hours of rest.
Also, the guideline “sleep when Baby sleeps” is helpful.
“Food is energy.”
Shattering the Myth about Dieting
Some women struggle with losing weight after birth. What would you say is the number one myth when it comes to losing weight and keeping it off?
That dieting works. Dieting actually leads to weight gain for the majority of people who diet. The body is biologically programmed to be at its optimal within a range. It will do everything it can to be in that range. Focus on being a mom and soaking up time your child. You have limited energy as a new mom, try not to waste it on trying to lose weight. As long as you eat based on your needs and include joyful movement, the body will naturally return. Also remember that having a child can ultimately change your body. Take the time to focus on body acceptance so that you can pass that down to your child.
Also, it’s helpful to remember that chasing after a toddler is Nature’s built-in work-out for a new mamma.
A Healthy Attitude towards Healing and Recovery
If you’re struggling with making sound food choices, seek the support of a professional like Blair. Her office is located on the UES in Manhattan with availability to suit any mamma’s schedule…as long as she’s not walking her beloved French pit bull Pepper, she’s available and would love to work with you.
Motherhood is demanding. Being kind and patient with yourself while making healthy and mindful choices is the ultimate gift you can give your families. Most importantly, your child needs you to be present and relaxed. Trust that you will eventually fit into your jeans again.
Further questions about nutrition during the postnatal period? Please leave a comment below.