Shortly after the birth of your baby, your postpartum body will require time to adjust, especially if you are choosing to breastfeed your new child. This includes sticking to a balanced, healthy diet that will help your body recover after about 9 months of gestation. While it is common sense that you should always aim to eat healthily, now is an especially crucial time not only for your physical help, but to reduce the risk of postpartum depression. Here is what you should always remember in your diet during postpartum: 

• Water

This one is obvious, of course. You should be drinking plenty of water no matter who you are, but it is especially crucial during this time to heal naturally. Plus, breast milk is made from about 80% water. It is also advised to drink some milk, as well.

• Fruits and veggies

There are so many easy – and not to mention delicious – ways you can implement fruits and veggies in your diet. From fruit salads to veggie delight burgers, there are an infinite amount of recipes you can find on the Internet!

• Plenty of protein

Protein is especially important during this time. You will need to ensure that you are implementing enough foods that are high in protein content such as meat, beans, and cheese. 

• Take those prenatal vitamins if you are breastfeeding

This is absolutely crucial. Be sure to take over 1,500 micrograms of vitamin A. Be sure to also get the appropriate nursing bra to get that additional support you require.

• What will harm your breastmilk production:

Any kind of alcoholic beverage, caffeinated drinks such as coffee and soda pop. Remember, you have to take care of yourself not just for yourself, but for your baby, as well!

• Resuming exercise will vary on how your delivery went and some other factors

If your labor and delivery were especially tough, then your doctor may recommend putting off returning to your regular exercise routine for longer than your other mom friends. Although it may be tempting to start right away to make the pregnancy fat go away, you may find yourself in an even deeper hole if you push your body too hard too soon.

It is also worth mentioning that it is advised to breastfeed after your exercise session. Your doctor will help you through this process step by step during your postnatal appointments.

• If you had a c-section birth, wait until 6 weeks post-birth to begin exercising.

Women who have had c-sections will require up to 6 months for their bodies to recover since it is a major surgical operation. You may also need to do slightly different exercises than women who had vaginal deliveries. 

Many mothers have reported having a more difficult time losing weight after giving birth a second time. You can expect to gain between 11 to 40 pounds during your pregnancy. This is due to an additional fluid necessary for the fetus’ circulation. If you are concerned about your weight in the months following the birth of a child, book an appointment with your doctor.