Chapter 1: The postpartum period – calls and needs of the body
The postpartum period, usually lasting from six to eight weeks after the birth of a child, is a time of significant physiological and emotional changes for a woman. The body is restored after pregnancy and childbirth, adapts to hormonal shifts, begins lactation (with breastfeeding) and encounters increased requirements related to caring for the newborn. All these factors have a significant impact on the body’s need for vitamins and minerals.
1.1 Physiological changes and their effect on the needs for nutrients
Pregnancy and childbirth have a significant load on the body. During pregnancy, an increase in blood volume occurs, metabolism changes, a placenta forms and a fruit develops that requires a large amount of nutrients. Childbirth, in turn, can lead to blood loss, depletion of energy reserves and tissue damage. After childbirth, the body should restore lost resources, heal wounds (for example, after an episiotomy or cesarean section), return the hormonal balance and maintain lactation if a woman is breastfeeding.
These physiological changes lead to an increase in the need for certain vitamins and minerals. For example, iron is necessary to restore hemoglobin reserves after blood loss, vitamin D is important for the health of bones and the immune system, and group B vitamins play a key role in the energy exchange and functioning of the nervous system.
1.2 hormonal changes and their consequences
After childbirth, a sharp decrease in the level of pregnancy hormones, such as estrogen and progesterone, occurs. This leads to various physiological and emotional changes, including:
- Postpartum depression: Hormonal vibrations can contribute to the development of postpartum depression, which is characterized by a feeling of sadness, anxiety, irritability and fatigue.
- Fatigue and weakness: The low level of hormones can lead to fatigue and weakness, since they affect the energy exchange and functioning of the nervous system.
- Hair loss: A decrease in estrogen levels can lead to temporary hair loss.
- Skin changes: The skin can become more dry and sensitive.
- Sleep problems: Hormonal changes can violate sleep.
Full nutrition, rich in vitamins and minerals, can help soften some of these consequences and support the general state of health.
1.3 lactation and increased nutrient needs
Breastfeeding is the optimal meal for a newborn, but it also has a significant load on the mother’s body. The production of breast milk requires a large amount of energy and nutrients. Women who breastfeeding need more calories, protein, vitamins and minerals than non -pregnant and uncommon women.
The feed of nutrients in a nursing mother can lead to a decrease in the quality and amount of breast milk, as well as to a deterioration in her own health. It is important to ensure sufficient consumption of vitamins and minerals in order to satisfy the needs of both the mother and the child.
1.4 stress and lack of sleep
Care for newborn is a round -the -clock work that is often accompanied by stress, lack of sleep and social insulation. These factors can negatively affect the health and well -being of the mother, as well as her need for nutrients. Stress can deplete stocks of vitamins and minerals, especially group B vitamins and magnesium, which are necessary for the functioning of the nervous system and adaptation to stress. The lack of sleep can also affect hormonal balance and energy exchange, which further increases the need for nutrients.
Chapter 2: Key vitamins and minerals for recovery after childbirth
The postpartum period requires special attention to nutrition in order to ensure the optimal restoration of the body and maintain lactation if it takes place. Some vitamins and minerals play a particularly important role in this period.
2.1 Iron (FE)
Iron is necessary for the formation of hemoglobin, which transfers oxygen throughout the body. During pregnancy and childbirth, women lose a significant amount of iron, which can lead to iron deficiency anemia. Symptoms of iron deficiency anemia include fatigue, weakness, pallor of the skin, shortness of breath and headaches.
- Importance: The restoration of iron stocks after childbirth is crucial for the restoration of energy, strengthening the immune system and maintaining a general state of health.
- Sources: Red meat, liver, poultry, fish, legumes, dark green leafy vegetables and iron enriched products.
- Recommendations: The recommended daily dose of iron for nursing women is 9 mg. In some cases, it may be necessary to take iron drugs under the supervision of a doctor.
- Interaction: Vitamin C improves the absorption of iron, so it is recommended to consume products rich in vitamin C, along with products containing iron.
2.2 Vitamin D
Vitamin D plays an important role in mastering calcium, maintaining the health of bones and teeth, as well as in the functioning of the immune system. Vitamin D deficiency is a common problem, especially in women living in regions with limited sunlight or having dark skin.
- Importance: Vitamin D is important for maintaining the health of bones and teeth both in the mother and the child (if she feeds breasts). He also plays a role in regulating mood and maintaining the immune system.
- Sources: Bold fish (salmon, sardines, tuna), egg yolks, enriched products (milk, cereals) and sunlight.
- Recommendations: The recommended daily dose of vitamin D for nursing women is 600 IU (15 μg). In some cases, it may be necessary to take vitamin D additives under the supervision of a doctor.
- Interaction: Vitamin D is better absorbed with fats, so it is recommended to consume it along with products containing fats.
2.3 calcium (CA)
Calcium is necessary for the health of bones and teeth, the functioning of muscles and nerves, as well as for blood coagulation. During pregnancy and lactation, the mother’s body gives calcium to the child, which can lead to depletion of calcium reserves in the mother.
- Importance: Calcium is important to maintain the health of bones and teeth in the mother and child (if she is breastfeeding). It also plays a role in the regulation of blood pressure and muscle functioning.
- Sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (cabbage, broccoli), enriched products (tofu, vegetable milk).
- Recommendations: The recommended daily dose of calcium for nursing women is 1000 mg.
- Interaction: Vitamin D improves calcium absorption.
2.4 B vitamins
B vitamins play a key role in energy metabolism, functioning of the nervous system and the formation of red blood cells. B vitamins deficiency can lead to fatigue, weakness, irritability and problems with concentration.
- Importance: B vitamins are important for maintaining the energy level, improving the mood and functioning of the nervous system.
- Sources: Whole grain products, meat, poultry, fish, eggs, legumes, nuts, seeds and dark green leafy vegetables.
- Recommendations: Recommended daily doses of B vitamins vary depending on a specific vitamin. It is important to eat various foods to get all the necessary vitamins of group B.
- Interaction: B vitamins work synergically, so it is important to receive them in the complex.
2.5 Vitamin C.
Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the formation of collagen, which is important for the health of the skin, bones and blood vessels. Vitamin C also improves iron absorption.
- Importance: Vitamin C is important for strengthening the immune system, healing of wounds and the formation of collagen. It also helps to absorb iron.
- Sources: Citrus fruits (oranges, grapefruits), berries (strawberries, blueberries), kiwi, pepper and dark green leafy vegetables.
- Recommendations: The recommended daily dose of vitamin C for lactating women is 120 mg.
- Interaction: Vitamin C improves iron absorption.
2.6 omega-3 fatty acids
Omega-3 fatty acids, especially DGK (non-achexaenoic acid), are important for the development of the brain and vision of the child, as well as for the health of the heart and brain of the mother. DGK also plays a role in regulating mood and reducing the risk of postpartum depression.
- Importance: Omega-3 fatty acids are important for the development of the brain and vision of the child, as well as for the health of the heart and brain of the mother.
- Sources: Fat fish (salmon, sardines, tuna), linen seeds, walnuts and additives with fish oil.
- Recommendations: The recommended daily dose of DHC for nursing women is 200-300 mg.
- Interaction: No well -known interactions.
2.7 Zinc (ZN)
Zinc plays an important role in immune function, wound healing and protein synthesis. Zinc deficiency can lead to a decrease in immunity, growth retardation and skin problems.
- Importance: Zinc is important for strengthening the immune system, wound healing and protein synthesis.
- Sources: Red meat, poultry, seafood, nuts, seeds and whole grains.
- Recommendations: The recommended daily zinc dose for nursing women is 12 mg.
- Interaction: Zinc can compete with iron for assimilation, so it is recommended to take them at different times of the day.
2.8 iodine (I)
Iodine is necessary for the normal function of the thyroid gland, which plays an important role in the regulation of metabolism and brain development. The deficiency of iodine during pregnancy and lactation can lead to serious consequences for the child, including delayed mental development.
- Importance: Iodine is necessary for the normal function of the thyroid gland and the development of the brain of the child.
- Sources: Iodized salt, seafood, dairy products and eggs.
- Recommendations: The recommended daily dose of iodine for nursing women is 290 mcg.
- Interaction: No well -known interactions.
2.9 Mags (MG)
Magnesium is involved in more than 300 enzymatic reactions in the body, including the regulation of blood pressure, blood sugar and the functioning of the nervous system. Magnesium deficiency can lead to muscle cramps, fatigue, irritability and sleep problems.
- Importance: Magnesium is important for the regulation of blood pressure, blood sugar and the functioning of the nervous system.
- Sources: Dark green leafy vegetables, nuts, seeds, legumes and whole grains.
- Recommendations: The recommended daily dose of magnesium for nursing women is 310-320 mg.
- Interaction: High doses of calcium can prevent the absorption of magnesium.
Chapter 3: How to get the necessary vitamins and minerals
There are two main ways to get the necessary vitamins and minerals after childbirth: using a balanced diet and using vitamin additives.
3.1 balanced diet
A balanced diet rich in various products is the best way to get all the necessary vitamins and minerals. It is important to use a sufficient amount of fruits, vegetables, whole grain products, protein and healthy fats.
- Variety: Use a variety of products from all groups to get a wide range of vitamins and minerals.
- Fruits and vegetables: Strive for the consumption of at least five portions of fruits and vegetables per day.
- Whole grain products: Choose whole grain products instead of refined, such as whole grain bread, brown rice and oatmeal.
- Protein: Use a sufficient amount of protein from sources such as meat, poultry, fish, eggs, legumes and tofu.
- Healthy fats: Use healthy fats from sources such as avocado, nuts, seeds and olive oil.
- Limitation: Limit the consumption of processed products, sugar and saturated fats.
3.2 vitamin additives
In some cases, you may take vitamin additives in order to fill the deficiency of nutrients or satisfy the increased needs of the body after childbirth. However, before taking any additives, it is necessary to consult a doctor.
- Indications: Vitamin additives can be recommended to women with certain health states, for example, with iron deficiency anemia or vitamin D deficiency. They can also be recommended to women who cannot get enough nutrients from food.
- Choice: Choose high -quality vitamin additives from reliable manufacturers. Pay attention to the composition, dosage and availability of quality certificates.
- Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dosage without consulting a doctor.
- Cautions: Some vitamin additives can interact with drugs. Tell your doctor about all the additives that you accept.
3.3 Special vitamin complexes for pregnant and lactating women
There are special vitamin complexes developed for pregnant and lactating women. These complexes usually contain all the necessary vitamins and minerals in dosages corresponding to the needs of this period.
- Advantages: Special vitamin complexes for pregnant and lactating women provide a balanced intake of all necessary nutrients.
- Composition: Pay attention to the composition of the complex and make sure that it contains all the key vitamins and minerals necessary after childbirth, including iron, vitamin D, calcium, vitamins of group B, vitamin C, omega-3 fatty acids, zinc and iodine.
- Consultation: Consult a doctor to choose a suitable vitamin complex and determine the optimal dosage.
Chapter 4: Diet and lifestyle for optimal recovery
In addition to taking vitamins and minerals, other aspects of the diet and lifestyle are important, which contribute to optimal restoration after childbirth.
4.1 Hydration
Enough fluid consumption is crucial for health and well -being after childbirth. Water is necessary to maintain the normal function of the body, regulate body temperature, production of breast milk (during lactation) and prevent constipation.
- Recommendations: It is recommended to drink at least 8-10 glasses of water per day. Women need more fluids to satisfy the needs for breast milk production.
- Sources: Water, juices, herbal teas, soups and fruits with a high water content (for example, watermelon).
- Signs of dehydration: Headache, fatigue, dizziness, dry mouth and dark urine.
4.2 Sleep and rest
The lack of sleep is a common problem after childbirth. Care for newborn requires round -the -clock attention and often leads to sleep disturbance. However, a sufficient amount of sleep and rest is crucial for the restoration of the body, maintaining emotional well -being and strengthening the immune system.
- Priority: Make a dream and rest with a priority. Ask your loved ones so that you can get enough sleep.
- “Sleep when the child is sleeping”: Try to sleep when a child is sleeping, even if it means that you will have to abandon other things.
- Mode: Try to set sleep mode to improve sleep quality.
- Relaxation: Practice relaxation techniques, such as meditation, yoga or deep breath to reduce stress levels and improve sleep.
4.3 Physical activity
Moderate physical activity can help restore muscle tone, improve blood circulation, increase energy level and improve mood. However, it is important to start physical exercises gradually and under the supervision of a doctor.
- Start gradually: Start with easy exercises such as walking or yoga, and gradually increase the intensity and duration of training.
- Listen to your body: Do not overdo it and stop exercises if you feel pain or discomfort.
- Consultation: Consult a doctor before starting sports after childbirth, especially if you had a cesarean section or other complications.
4.4 Support
The postpartum period can be emotionally complicated. It is important to have support from loved ones, friends or specialists.
- Seek for help: Feel free to seek help from loved ones if you need support for child care, home or just to talk.
- Support groups: Join the support groups for new mothers to communicate with other women who experience the same thing.
- Specialists: Contact a doctor or psychologist if you experience postpartum depression or other emotional problems.
Chapter 5: Food for breastfeeding
Breastfeeding requires special attention to nutrition, since all the nutrients that the mother receives is transmitted to the baby through breast milk.
5.1 Increase in the calorie content of the diet
Laying women need more calories than non -pregnant and non -innocent women to satisfy the needs for breast milk production.
- Recommendations: It is recommended to increase the calorie content of the diet by 450-500 calories per day.
- Healthy sources: Use additional calories from healthy sources, such as fruits, vegetables, whole grain products, protein and healthy fats.
5.2 Special nutrients for breastfeeding
Some nutrients are especially important for nursing women and their children.
- DGC: DGC is important for the development of the brain and vision of the child. Eat fatty fish or take fishing supplements.
- Vitamin D: Vitamin D is important for the health of the bones and teeth of the child. Make sure you get enough vitamin D from food or take additives.
- Iodine: Iodine is necessary for the normal function of the thyroid gland of the child. Use iodized salt or take additives with iodine.
- Vitamin B12: Vitamin B12 is important for the development of the nervous system of the child. If you are a vegetarian or vegan, take additives with vitamin B12.
5.3 products that should be avoided during breastfeeding
Some products can negatively affect breast milk and health of the baby.
- Alcohol: Alcohol can fall into breast milk and have a negative effect on the baby. Avoid drinking alcohol or wait at least 2-3 hours after drinking alcohol before breastfeeding.
- Caffeine: Caffeine can cause anxiety and insomnia in a child. Limit caffeine consumption up to 1-2 cups per day.
- Pisces with a high mercury content: Avoid the use of fish with a high mercury, such as a sword-fish, shark and royal macrel.
- Some drugs: Some drugs may enter breast milk and have a negative effect on the baby. Consult a doctor before taking any medicine during breastfeeding.
5.4 allergens
If your child has allergies, avoid using products that can cause an allergic reaction in a child.
- Common allergens: Milk, eggs, peanuts, nuts, soy, wheat and fish.
- Observe: Observe the child for signs of an allergic reaction, such as a rash, urticaria, vomiting and diarrhea.
- Consultation: Consult a doctor if you suspect your child is allergic.
Chapter 6: Alternative diets and vitamins
Various dietary approaches and alternative methods can be adapted to meet the needs of vitamins and minerals in the postpartum period.
6.1 vegetarian and vegan diet
Vegetarian and vegan diets can be quite healthy and sufficient for postpartum restoration and lactation, but require special attention to certain nutrients that are often contained in animal products.
- Vitamin B12: This vitamin is almost exclusively contained in animal products. Vegetarians and especially vegans should take B12 additives or use enriched products, such as enriched plant milk or breakfast flakes.
- Iron: Plant sources of iron (non -meter iron) are absorbed less effectively than hemic iron from animal products. Use iron rich products, such as lentils, beans, tofu and spinach, in combination with products rich in vitamin C to improve iron assimilation.
- Calcium: Although dairy products are an excellent source of calcium, vegans can receive calcium from dark green leafy vegetables, enriched plant milk and tofu cooked with calcium sulfate.
- Omega-3 fatty acids: Obtaining a sufficient amount of DGK may be a problem for vegetarians and vegans. Consider the possibility of receiving the additives of DHC based on algae or use products rich in alpha-linolenic acid (Alc), for example, linen seed, chia seeds and walnuts, although the transformation of the Alc into DHC can be ineffective.
- Zinc: Zinc is contained in nuts, seeds, legumes and whole grains. Soaking of legumes and seeds can improve zinc assimilation.
- Planning: Careful planning is necessary to ensure adequate consumption of all necessary nutrients. Consult a registered nutritionist to make sure that your diet corresponds to your needs.
6.2 gluten -free diet
Women who observe a gluten-free diet due to celiac disease or gluten intolerance must ensure that all the necessary vitamins and minerals from permitted products are obtained.
- Choosing products: Focus on solid, unprocessed glutenic products, such as fruits, vegetables that do not contain gluten whole grains (film, rice, buckwheat) and low -fat proteins.
- Enriched products: Many gluten -free foods are not enriched with vitamins and minerals, as analogues containing gluten. Pay attention to the consumption of the necessary nutrients from other sources.
- Cross pollution: Be careful with cross -pollution gluten when cooking and eating outside the house.
- Vitamin additives: Consult a doctor to determine whether you need vitamin additives to replenish any spaces in the power.
6.3 Ayurvedic principles of nutrition after childbirth
Ayurveda, an ancient Indian system of medicine, emphasizes the importance of nutrition and lifestyle for postpartum recovery. Ayurvedic food principles are concentrated on warming, easily digestible products that promote digestion and restoration.
- Warming products: Use warming products such as soups, stewed dishes and cereals to help restore the body and support digestion.
- Spices: Use spices such as ginger, turmeric, caraway seeds and fennel to stimulate digestion and reduce inflammation.
- Easily digestible products: Choose easily digestible products such as kichri (rice and Masha) and boiled vegetables.
- Hydration: Drink warm water and herbal teas to remain hydrated and maintain milk production.
- Balanced dishes: Eat balanced dishes containing protein, healthy fats and complex carbohydrates.
- Avocado, butter ghee, nuts: Turn on the avocado, Ghey and nuts in your diet to nourish the body and provide the necessary fats.
- Avoid cold and heavy products: Avoid cold, raw and heavy foods, such as salads and fried food, as they can disrupt digestion.
- Individual approach: Ayurvedic recommendations for nutrition are individual and depend on the human constitution (Prakriti) and any imbalance (Vikriti). Consult with the Ayurvedic doctor for individual recommendations.
6.4 Traditional Chinese food principles after childbirth (Tszo Yue Zi)
In traditional Chinese medicine, the postpartum period is considered a critical time to restore and replenish life force. The traditional practice of Tszo Yue Zi (sitting in the lunar month) includes specific dietary recommendations aimed at supporting mother’s restoration and milk production.
- Warming and nutrient products: Use warming and nutrient products, such as soups, stewed dishes and broths to restore energy and strengthen the body.
- Herbs: Use traditional Chinese herbs, such as Dong Guai and Juang qi to support the restoration and production of milk.
- Duck and ginger: Use a duck prepared with ginger to warm the body and strengthen digestion.
- Soups with black chicken meat: Eat soups with black chicken to make up for blood and vitality.
- Eggs: Use eggs that are considered nutritious and easily digestible.
- Red rice: Turn red rice in your diet to strengthen the spleen and improve digestion.
- Avoid cold and raw foods: Avoid cold, raw and fried products, as they can weaken digestion and slow down the recovery process.
- Avoid spicy food: Avoid spicy food, as it can cause inflammation and disrupt digestion.
- Follow traditions: The traditions of Zzo Yue Zi can vary depending on the region and family customs. Consult with a practitioner of TCM or a family member, familiar with these traditions, to obtain individual recommendations.
Chapter 7: Frequently asked questions and common errors
Below are some frequently asked questions and common errors regarding vitamins and nutrition in the postpartum period.
7.1 Do I need to continue to take prenatal vitamins after childbirth?
Although prenatal vitamins are specially designed to meet the needs during pregnancy, they can continue to benefit in the postpartum period, especially if you breastfeed. They usually contain important nutrients, such as iron, folic acid and calcium. Consult with your doctor to determine whether it is suitable for you to continue to take prenatal vitamins or go to another multivitamin complex.
7.2 Can vitamins help me cope with postpartum depression?
Although vitamins are not a replacement for the treatment of postpartum depression, certain nutrients can play a role in improving mood. Omega-3 fatty acids, vitamin D and B vitamins are associated with mental health. Consult your doctor about the treatment options for postpartum depression, which may include therapy, medicines and changes in lifestyle.
7.3 Can vitamins affect breast milk production?
Proper nutrition and hydration are necessary for sufficient breast milk production. Although specific vitamins do not directly increase milk production, the deficiency of certain nutrients can affect milk production. Make sure you get enough calories, fluids and necessary nutrients to maintain lactation.
7.4 Do I need to take iron additives after childbirth, even if I have no anemia?
Restoring the level of iron after childbirth is important, even if you do not have anemia. Childbirth can lead to iron loss, and the body must fill these reserves. If you do not have anemia, you can get iron from products rich in iron. However, if your doctor recommends taking iron additives, follow his recommendations.
7.5 Can I get too many vitamins?
Yes, you can get too many specific vitamins, especially fat -soluble ones, such as vitamins A, D, E and K. These vitamins accumulate in the body and can lead to toxicity when taking high doses. Always adhere to the recommended dosage of vitamin additives and consult your doctor if you have any fears.
7.6 common errors that should be avoided
- Calorie lack: Do not eat calories, especially if you breastfeed. Calorie restriction can affect milk production and slow down the restoration.
- Passing meals: Nutritional dishes and snacks regularly to maintain the level of energy and receive the necessary nutrients.
- Support only on additives: Although additives can be useful, they should not replace a healthy, balanced diet.
- Lack of hydration: Drink enough fluid, especially if you breastfeed. Dehydration can lead to fatigue, constipation and reduction in milk production.
- Support neglect: Seek for help from loved ones or specialists if you need support. The postpartum period can be difficult, and it is important to pay priority attention to your well -being.
- Attempts to go on a diet too early: Focus on nutrients and give up fast diets in the postpartum period. First of all, restoration, not weight loss, is necessary.
Careful attention to the diet and enough vitamins and minerals, as well as a healthy lifestyle after pregnancy, are extremely important for the restoration of the body, physical and mental well -being.