By Isabelle, Head Nutritionist
We often focus on what is best during our pregnancy journey. Rightly so! However once baby is here and life suddenly changes, new mothers need all the support they can. We have put together a few common questions nutritionists get asked.*
Q: What key nutrients are new mums commonly deficient in?
A:
· Iron- it is important to replenish the iron lost during childbirth. Key sources include red meat, liver, clams, oysters and green leafy vegetables. If vegetarian however, it is important to supplement with a gentle form of iron.
· Vitamin B12- If consuming low amounts of animal protein or are vegan, a new mum may be deficient in B12. This vitamin is required for proper red blood cell development and energy production and helping to form DNA. It is thought that babies with insufficient B12 levels are often more irritable, and have an increased risk for failure to thrive, developmental delays and poor brain growth. Food sources include animal foods such as clams, tuna, liver, beef or salmon.
· Vitamin D- Important nutrient for the growth and development of your baby’s bones and your bone health maintenance too. Your skin produces vitamin D when it is exposed to sunlight, but the sun in the UK is only strong enough in the summer months (April to mid-October). Vitamin D food sources are limited and include oily fish, whole milk and eggs.
Eating a healthy balanced diet and getting some summer sun should ideally be enough - However, national surveys show that new mothers, particularly if breastfeeding are at high risk of vitamin D deficiency. Factors can include: poor exposure to the sun, our age and darker skin amongst others.
Q: What should a new mum be eating postnatally?
A:
· Protein and wholegrains contribute to a high energy, wholesome diet. Examples include: eggs; tofu; nuts and seeds; oily fish such as sardines, herring, mackerel, and salmon; chicken or beef.
· Legumes and wholegrains such as brown rice, quinoa, buckwheat, soba noodles are all rich in fibre, which can help support stable blood sugar levels. This allows energy levels to be better maintained throughout the day and limit the huge crashes we may sometimes experience. When the latter happens, we may reach for more sugar and caffeine more often that we actually crave for. It is very common, especially with the lack of sleep, looking after baby 24/7 and the fluctuating hormonal levels. The latter easily causes changes of mood.
· Fibre is also useful to help maintain healthy bowels especially after delivery or a surgery. Adding chia seeds to your breakfast, consuming fruits and vegetables and also varying the sources of carbohydrates from sweet potato to wholegrain couscous. Fibre also helps to support a healthy microbiome, which is key to our immune system and emotional wellbeing.
· Fermented Foods such as kefir, sauerkraut, kimchi or kombucha feed the microbiome, which is key to a strong immune system and healthy mood.
· B vitamins and Magnesium can support the nervous system and baby blues mothers may experience. B vitamins Such as B6 and B12 also help support energy levels.
Biotin (vitamin B7) in particular, can help support healthy and stronger hair to cope with the fluctuations in hormones postnatally, which can cause hair to thin and fall. Food sources include eggs, egg yolks, mushrooms, avocados, sweet potatoes, nuts and seeds, legumes and organ meats.
Magnesium food sources include spinach, chard, pumpkin seeds, bananas amongst others. Most of us have been found to be deficient in this key mineral responsible for so many bodily functions. Therefore, supporting yourself dietarily or through a supplement is key.
Q: What should a new mum eat whilst breastfeeding?
A:
A wholesome diet with a variety of food groups and plenty of fibre is important as mentioned.
Omega-3 fatty acids play an important role in the healing and recovery process as well as reducing levels of inflammation. Breast- milk contains high amounts of oligosaccharides to support baby’s immune system. This can leave breastfeeding mothers nutritionally deficient. Omega-3 fatty acids support baby’s developing brain and vision.
Q: Should supplements be considered postnatally?
A:
· Probiotics support mother and baby on so many levels. Breast milk also contains oligosaccharides and good bacteria, which are important in developing baby’s microbiome. This in turn can have an impact on their behaviour and immune system as they grow.
Garden of Life Microbiome Women’s Once Daily Formula contains strains of bacteria that are resistant to antibiotics, stomach and bile acid. Safe while breastfeeding, they can help support digestion, mood, sleep and overall wellbeing.
· Vitamin D supplementation is recommended all year round, during pregnancy and postnatally. Garden of Life Prenatal Multivitamin provides 25 micrograms of vitamin D3. A good B complex will often include Biotin, Folate and Vitamin B12 or may be part of your Prenatal Multivitamin. Two good examples include the certified organic and non-GMO project verified Garden of Life Prenatal Multivitamin and the Organic B-complex multivitamin
· Omega-3 fatty acids
Post-natal depression is unfortunately very common amongst new mothers. The statistics show that 1 in every 10 women can be affected within a year of giving birth. Omega 3 fatty acids are indicated in postnatal depression with evidence suggesting that adequate EPA and DHA levels help to reduce the symptoms.
Nature’s Answer Liquid Omega 3 is made from small-bodied fish and a blend of herbs that support fast absorption and efficient delivery of nutrients to the body.
Looking for a Vegan or vegetarian alternative for Omega-3? Try Natural Traditions Ahi Flower
References
1. https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/
2. https://www.gov.uk/government/collections/national-diet-and-nutrition-survey
3. https://www.nhs.uk/mental-health/conditions/post-natal-depression/overview/
*The claims are based on clinical research, are not aimed to diagnose, treat, cure or prevent any disease. Food supplements should be used within the framework of a healthy lifestyle and not used as substitutes of a varied and balanced diet.
