Benefits of Breastfeeding for Maternal Health

Breastfeeding is not just a way to nourish your baby; it is a phase during which your body undergoes significant changes that impact your physical and mental health. It is natural to feel exhausted or need time to adapt to this stage, so taking good care of yourself is essential.

In this article, we will discuss the changes that occur in your body during breastfeeding and how to maintain your health through a balanced diet, breast care, and mental well-being. We will also cover certain habits to avoid for a more comfortable breastfeeding experience for both you and your baby.

What Happens to Your Body?

Breastfeeding triggers many changes in a mother’s body, bringing numerous health benefits. It not only nourishes the baby but also plays a crucial role in helping the mother’s body recover after childbirth and improving her long-term health. Some of these changes include:

• Weight Loss and Fat Burning: After childbirth, mothers often gain extra weight. Breastfeeding facilitates weight loss without the need for strenuous exercise or strict dieting. A breastfeeding mother burns an additional 500-700 calories per day from stored body fat to produce milk.

• Uterus Contraction and Recovery: During pregnancy, the uterus expands significantly. After childbirth, it gradually shrinks back to its original size through a natural process known as uterine involution. The hormone oxytocin plays a key role in this process, as it is released in large amounts during labor to aid delivery and reduce bleeding. Breastfeeding stimulates oxytocin secretion, helping the uterus contract faster and reducing postpartum bleeding. Research indicates that breastfeeding mothers experience quicker uterine recovery and less postpartum bleeding compared to those who do not breastfeed.

• Reduced Risk of Postpartum Depression: Mothers who breastfeed have a lower risk of postpartum depression due to hormonal changes, particularly the release of oxytocin.

• Lower Risk of Cancer and Disease Prevention: Breastfeeding mothers have a reduced risk of developing breast and ovarian cancer. Additionally, breastfeeding may help lower the risk of:

  • High blood pressure

  • Arthritis

  • High cholesterol levels

  • Heart disease

  • Type 2 diabetes

• Natural Birth Control: Breastfeeding acts as a natural contraceptive during the first six months postpartum, provided that breastfeeding is exclusive and menstruation has not resumed. However, it is advisable to use an additional contraceptive method for better family planning.

• Delayed Return of Menstruation: Breastfeeding can delay ovulation and the return of menstruation, giving the mother’s body time to recover before another pregnancy. This delay allows mothers to focus on their newborn without the immediate concern of menstruation.

Postpartum Care Tips for Breastfeeding Mothers

Welcoming a newborn is an emotional and transformative experience that can be overwhelming initially. Your body needs time to heal, and your daily routine will change. It is natural to feel exhausted or take time to adjust. Be patient with yourself, as recovery does not happen overnight.

Tips for Taking Care of Your Body:

• Stay Hydrated: Drink plenty of water, especially if you are breastfeeding, as dehydration can affect milk production.

• Rest as Much as Possible: Try to nap when your baby sleeps. Do not hesitate to postpone visits or ask for help when needed.

• Engage in Light Physical Activity: Start with daily walks with your baby, as light movement can help you feel more energetic.

• Seek Support: Accept help from your partner, family, or friends to ease the burden.

• Make Time for Yourself: Engage in activities you enjoyed before childbirth, even if they are simple.

• Communicate Your Feelings: Talk to your partner, family, or friends about how you feel. Sharing your emotions can help relieve stress and anxiety.

• Connect with Other Mothers: Join support groups, educational classes, or fitness meetups for new mothers. Sharing experiences with others can help you feel less alone.

A Balanced Diet is Essential

Your body needs proper nutrition to regain energy after childbirth. Eating healthy foods will provide the essential nutrients required during breastfeeding.

• Drink plenty of water daily: Dehydration can affect your energy levels and milk production, so make sure to stay hydrated, especially before and after each feeding.

• Eat regular and balanced meals: This will help maintain your energy and support your body’s needs during breastfeeding. Do not skip meals, especially breakfast, as it provides the energy needed to start your day.

• Incorporate fruits and vegetables: Fill half your plate with fruits and vegetables in main meals and snacks.

• Choose whole grains and healthy protein sources: Such as legumes, eggs, and poultry.

• Increase calcium intake: Consume milk, yogurt, cheese, almonds, and broccoli to compensate for the calcium loss during breastfeeding and maintain bone and dental health.

• Ensure sufficient iron intake: Foods like lentils, spinach, and nuts can help prevent fatigue caused by iron deficiency.

• Include Omega-3-rich foods: Such as fatty fish (salmon, sardines), flaxseeds, and walnuts, which support brain health and your baby’s neurological development.

• Limit unhealthy fats, salt, and added sugar: Maintain a balanced diet to sustain energy levels throughout the day.

• Replace saturated fats with healthy fats: Instead of butter, cheese, and red meat, opt for nuts, seeds, and vegetable oils to support heart health and energy levels.

• Avoid excessive caffeine and soft drinks: Too much caffeine may disrupt your baby’s sleep. Opt for natural drinks like fresh juices instead.

Breast Care During Breastfeeding

While breastfeeding offers numerous health benefits, it can sometimes be challenging, especially when dealing with engorgement, sore nipples, or inflammation.

Breast Care Tips:

• Wear a comfortable bra that provides good support, even while sleeping. Ensure it fits properly and is not too tight to avoid discomfort.

• Avoid tight clothing or wired bras, as they can block milk ducts and increase the risk of infection.

• Change nursing pads regularly if they become damp to prevent skin irritation and infections.

• Shower daily, and clean your nipples with water only—avoid soap, as it may strip natural oils, leading to dryness and cracking.

The Importance of Mental Health for Breastfeeding Mothers

Taking care of your mental health is crucial for a comfortable breastfeeding experience. Mood changes are normal, but persistent sadness, guilt, or anxiety may indicate postpartum depression. Warning signs include constant crying, loss of appetite, lack of enjoyment in previous activities, trouble sleeping, or thoughts of self-harm or harming the baby. If you experience these symptoms, seek help immediately from a doctor, family, or friends.

Habits to Avoid for Better Health While Breastfeeding

Some habits and foods may negatively impact your health during breastfeeding. It is best to avoid them for your well-being and that of your baby:

• Avoid alcohol: No amount of alcohol is considered safe while breastfeeding, as it can pass into breast milk and harm the baby.

• Do not follow extreme diets: Avoid strict weight-loss diets for at least two months postpartum, and consult a doctor before making dietary changes.

• Limit foods that cause gas: Some foods, such as cabbage, cauliflower, beans, and fatty foods, may cause bloating and colic in some babies.

• Consult a doctor before taking medications or supplements: Some medicines and high doses of vitamin B6 can affect milk supply.

• Reduce caffeine intake: Excessive caffeine can cause digestive issues and affect your baby’s sleep.

Nifas Advice

Motherhood and breastfeeding can be challenging, but always remember that taking care of yourself is just as important as caring for your baby. Give yourself time to rest, stay hydrated, and eat nutritious foods to support your health and milk production. Do not hesitate to ask for help or share your feelings with trusted ones. Your physical and mental well-being are the keys to a successful and happy breastfeeding journey for both you and your baby.

Frequently Asked Questions (FAQs)