Lots of milk with exercise
Lots of milk with exercise Does exercise affect breast milk? Benefits of Postpartum Exercise Regular and balanced exercise is not a barrier to breastfeeding Proper physical activity is very important for improving the physical and mental condition of a breastfeeding mother, and it is recommended that you spend a few hours a week exercising.
Note that breastfeeding mothers want to increase the beneficial effects of milk, be sure to exercise.
Proper physical activity is very important for improving the physical and mental condition of a breastfeeding mother, and it is recommended that you spend a few hours a week exercising. Of course, you may be wondering Lots of milk with exercise when it is best to spend time exercising.
Intense physical activity of the breastfeeding mother due to the entry of lactic acid into the milk causes the breast milk to become bitter and therefore the infant refuses to eat milk.
Proper physical activity is especially important for improving the physical and mental condition of the breastfeeding mother.
Regular and balanced exercise is not an obstacle to breastfeeding, but it is sometimes seen that after intense physical activity and exercise breastfeeding due to the entry of lactic acid into the milk, a bitter taste develops in the milk.
The benefits of exercise for breastfeeding mothers
It is best to exercise after breastfeeding
In these cases, the mother needs to wash her breasts before breastfeeding, Lots of milk with exercise and if the baby still does not want to breastfeed, discard a small amount of her milk before feeding the baby and then breastfeed her baby.
It is best to exercise after breastfeeding.
Infants prefer to breastfeed before exercise after exercise. Therefore, we recommend that breastfeeding mothers breastfeed, especially before strenuous exercise.
The benefits of exercise for breastfeeding mothers
Losing weight after pregnancy will be easier through exercise.
The mother will feel happier after pregnancy and will be less likely to develop postpartum depression (PPD) than other sedentary and sedentary mothers.
– During breastfeeding, in addition to consuming calcium reserves, even the density of the mother’s bones may be lower than before, but exercise will prevent this problem and will even increase the bone density of the athlete’s mother.
Exercise increases energy during the day and sleeps peacefully at night.
Postpartum exercise will reduce your recovery time and return you to Lots of milk with exercise your normal daily life much sooner.
Breast milk volume is directly related to the frequency of breastfeeding, and frequent breastfeeding increases infant milk production.
The need of a breastfeeding mother increases by about 500 kcal more than before pregnancy. To provide this amount of calories, in addition to consuming nutritious foods, including fats and proteins, fats stored in the mother’s body during pregnancy are also used, and inadequate calorie intake reduces milk production.
A number of plants and nutrients with different mechanisms and by stimulating the mammary glands increase breast milk, which are as follows: Plants such as basil, peanuts, tarragon, cumin and fragrant fennel have anti-flatulence properties and with the entry Breast milk prevents heartburn.
Basil is a fragrant plant with anti-flatulence properties for mothers and children, and fennel, like basil, has the same properties in addition to plant hormones that increase the milk of lactating mothers by stimulating the mammary glands.
Black seed with analgesic, anti-cancer, digestive, reducing hypertension properties increases breast milk and daily consumption of 2 grams of black seed is unobstructed, it is better to crush the seeds to increase their effect. So far, no side effects of black seed have been observed and its use during pregnancy is recommended.
The set of foods in spinach is quite effective in increasing women’s milk.
Consumption of chamomile flower infusion is effective in increasing women’s milk.
Eating 2 grams of horseradish seeds a day increases milk production.
Consume and dill eggs have a calming effect on nervous disorders and increase women’s milk.
Eating cooked beans is a dietary supplement that enhances women’s milk.
Watermelon juice increases the milk of lactating women.
Roast the wheat with sesame seeds and cantaloupe and eat.
Prepare broth containing chickpeas and beans and mix 200 grams of vinegar in it and drink.
Eating lettuce with juice vinegar is beneficial in increasing milk.
Eating hot milk increases milk production.
Drink beer with lotus syrup.
Eating pickled apples increases breast milk.
Eating cooked mung bean increases milk.
Eating carrot juice is good for increasing milk.
Part 2 – Fitness during breastfeeding and foods that breastfeeding mothers should avoid
Postpartum weight loss should be gradual so as not to affect the amount of breast milk.
It should be noted that breastfeeding itself causes a gradual decrease in maternal weight, provided that the necessary nutrients are provided by consuming the right foods for the mother.
Weight loss during breastfeeding should be based more on increased mobility and physical activity than on eating less and restricting diet.
Proper weight gain during infancy, especially in the first 6 months, indicates a Lots of milk with exercise sufficient amount of breast milk, and the mother can lose less than 450 grams per week by ensuring that her breast milk is sufficient.
A breastfeeding mother can produce milk even if she is malnourished, but it should be noted that in such conditions, the mother’s body reserves are used to produce milk, and as a result, the mother is unable to exhaust her body reserves and feel weak, tired and impatient. Will not have child care. Therefore, proper nutrition of the mother during breastfeeding is important to prevent malnutrition, which endangers both the health of the mother and disrupts the care of the child.
In case of improper and inadequate nutrition during breastfeeding, the mother suffers more than the infant and will face complications such as osteoporosis, dental problems, anemia, etc.
Although regular and balanced exercise in women who were physically fit before pregnancy is not an obstacle to breastfeeding, but sometimes seen after intense physical activity and exercise breastfeeding mother, due to the entry of lactic acid into milk, the bitter taste in Milk is produced and the baby refuses to drink milk. Therefore, breastfeed 1.5 hours after exercise.
What foods should mothers not eat while breastfeeding?
In some breastfeeding mothers, eating foods such as tomatoes, strawberries, onions, garlic, raw vegetables, cabbage, spices and condiments can cause digestive problems or loose stools, especially in the first months of life. Their milk may smell like that food. Even fruits like apricots and overeating some fruits such as watermelon and peaches may cause gas in the baby’s intestines and abdominal pain.
Part 3 – Proper nutrition during lactation and the amount of increased need for nutrients during lactation
Mothers who breastfeed their children produce 700 to 850 milliliters of milk per day, which contains 330 milligrams of calcium per liter, to produce at least 500 calories in addition to the usual energy needs of a middle-aged woman. Proper nutrition is especially important for the mother and her child.
Increase your daily water intake (about one liter per day) to 2.5 to 3 liters per day. Breastfeeding mothers feel more thirsty during the hours of breastfeeding because their drinking water enters the milk. It should be noted that breast milk production does not depend on the amount of fluid consumption, in other words, increasing fluid intake does not increase milk production.
During lactation, the need for energy and nutrients is more than during pregnancy and about 500 kcal. By adding two units of cereals, two units of fruits, one unit of dairy, one unit of meat or legumes, one unit of vegetables This increase in the mother’s daily diet can be estimated. During this period, the need for fluids also increases, but it should be noted that excessive consumption of fluids will not increase milk production.
In terms of vitamins, breastfeeding mothers’ diet should contain large amounts of nutrients. The amount of vitamins in breast milk is mainly a reflection of the amount of vitamins consumed by the mother.
In terms of minerals, some of these substances, such as calcium, phosphorus, iron and zinc, enter the mother’s milk reserves without interfering with her nutrition. But the amount of some minerals such as iodine in breast milk is directly related to her nutrition. It is recommended that breastfeeding mothers use enough refined iodized salt during pregnancy and with proper storage conditions, that is, keep iodized salt in closed containers and away from iodine in the salt. It is also recommended to add salt to food at the end of cooking to keep iodine stable in foods.