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Postpartum Eating Tips

12/24/2018

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​After birth, it is important to not only replenish the nutrients lost during pregnancy, labor and birth, but to also provide the proper nutrients and adequate about of energy, or calories, for healing, as well as for milk production. This is not only important for you and your healing, but also for future pregnancies. 
Four important nutrients to replenish during postpartum are:
1. Omega 3 Fatty Acids – This is an extremely important nutrient for the fetus in utero. Omega 3 is made up of two main components, which are EPA and DHA. The fetus specifically needs the DHA for brain and neurological development. It will take what it needs from the mother’s diet. If there isn’t enough in the diet, it will be taken from other areas of the mother’s body. This could be a reason of “pregnancy brain” or “mom brain” where the mom feels a decrease in memory or the ability to think clearly. 
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Therefore, it is important to not only consume adequate amounts of omega 3 fatty acids during pregnancy, but also during postpartum. Great sources of omega 3 fatty acids are cold-water wild fish, seaweed, flax seeds, chia seeds, and walnuts. Supplementation could also be an option. 
2. Iron – A large amount of iron is lost during birth, as well as during uterine healing because of bleeding. This is because iron is a main component in hemoglobin, which is a component in blood and assists in carrying oxygen through the body. Replenishing iron stores can improve your energy level by improving oxygen transport into the cells. Studies also show low iron is associated with postpartum depression. Foods that are great sources of iron are liver and other organ meats, red meat, turkey, spinach, legumes, and quinoa. Meat sources are heme-iron, which is more bio-available. In other words iron from meats are easier absorbed and used by the body. Vegetable sources of iron are non-heme, which is not as bio-available. Squeezing some lemon on those veggies increases their absorbability. Another amazing source of heme-iron is supplement capsules made from your placenta. 
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​3. Folate – We have all heard about the importance of folate during pregnancy. It is needed for proper development and growth of the central nervous system including the brain and spinal cord. It is also important during breastfeeding and is a component in healthy breast milk. Something to be aware of is that folate is a natural B-vitamin, B9 to be exact. Folic acid is a synthetic form of folate and can be difficult or even impossible for many people to methylate. Methylate basically means a specific carbon molecule is attached to the folate molecule to make 
it active and able to be use in making a number of other important chemicals or hormones in the body, such as phospholipids, glutathione, myelin, coenzyme q10, carnitine, and creatine, which are all extremely important for energy, heart health, nerve health and ridding the body of free radicals which can cause cancers. The main problem with folic acid intake, rather than folate intake, is that many people have a MTHFR mutation, which basically means the folic acid cannot be converted to methyl-folate, and there for creates a pool of folic acid in the blood while the hormones that methyl-folate is used for decreases and leads to major health issues. Many packaged foods have been fortified with folic acid to try and reduce neural tube defects within the population. This fortification has backfired. It is best to actually avoid these foods. Instead, get your folate form foods such as legumes, pasture raised eggs, leafy greens, and broccoli. If supplementation is needed, look for methylated folate or methyl-folate, rather than folic acid. ​
4. ​Zinc – This essential mineral has become the most common deficiency in men and women. There are two reasons for this. Over farming, pesticides and herbicides have depleted many minerals from farmed soil. Deletion in the soil leads to foods that are lower in zinc, and therefore people who are also deficient. A second reason for this common deficiency is that people’s gut health has dramatically been compromised from eating foods that cause inflammation, damaging the lining of the intestinal walls, and causing leaky gut. This damage makes the absorption of nutrients, including zinc, difficult to impossible. Zinc is needed for immune development, brain development, skin health, as well as countless enzyme reactions. There are three ways to improve zinc absorption after pregnancy. You can improve your gut health with the guidance of a Functional Nutritionist. You can increase your intake of dietary zinc through foods, such as whole grains, nuts, beans, and lean meats. Lastly, you can take a zinc supplement. 
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Natural Beginnings Fall Festival

10/20/2018

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October 27th from 10-2PM
"Join us for a fun-filled day! You can tour the new facility,
meet our amazing midwives and staff, connect with local area birth professionals,
and much more! We'll have a food truck whipping up lunch for
those who want to purchase a meal and snacks and
goodies for the family to enjoy.
​We are excited to offer this event and look forward to seeing you!"

Look for me! I will have a table set up with treats for you and the kids, recipes, a book giveaway, useful information you can talk with you, 10 minute nutrition sessions and a chance to schedule a 1 1/2 hour nutrition consultation that is discounted just for the attendees of the festival!


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​Nutrition and Herbs for Lactation Support

6/16/2018

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Nutrition
  1. Get 500 more calories per day than your usual amount
  2. Stay hydrated. Only water, herbal tea, clear soup broths, and coconut water hydrate you properly.
  3. Limit your caffeine and alcohol
  4. Take an omega 3 supplement
  5. If infant is colicky, try omitting
    1. Cruciferous veggies (broccoli, cauliflower, bok choy, cabbage, brussel sprouts)
    2. Chocolate
    3. Cow’s milk
    4. Onions
 
Herbs that support lactation (Galactagogues, Lactagogues)

  1. marshmallow
  2. dill
  3. shatavari
  4. borage
  5. caraway
  6. cinnamon
  7. blessed thistle
  8. fennel
  9. goat’s rue
  10. anise
  11. comfrey
  12. dandelion root
  13.  fenugreek
  14. nettles
  15. chaste tree berry
  16. vervain

 
Nipple Care
It is common to get sore, cracked nipples when you first start nursing your new baby. Natural, organic, herbal nibble balms can help relieve discomfort and aide in the healing process.
If you decide to use a nipple balm, it is important to remember:
  1. The taste of the balm might turn your baby off from nursing.
  2. Minimize direct intake of the balm by the baby
  3. Minimize essential oil and comfrey intake by the infant
  4. For these reasons, you can apply the balm after a nursing session. Before the next feeding, wipe any remaining balm off your nipple(s).
 
Ideal Herbs for Sore and Cracked Nipples
  1. calendula- heals cracks
  2. marshmallow – moisturizes
  3. chamomile – anti-inflammatory, antimicrobial
  4. myrrh – antimicrobial, help with oral thrush in infants (baby safe)
  5. St. John’s Wart – anti-inflammatory, antimicrobial, heals cracks
  6. Green tea
 
Breast Engorgement
  1. Cabbage leaf compresses
  2. Cold compress
  3. Proteolytic enzymes – Bromelain from pineapple
 
Mastitis
  1. Chamomile tea applies onto the breast
  2. Potato poultice – grate a raw potato and apply to breast for 20 minutes or until potato warms up. Repeat 3 times per day.
  3. For flu like symptoms such as muscle aches and fever
    1. Yarrow
    2. Chamomile
    3. Boneset
    4. Elder
    5. Catnip
  4. To promote sleep
    1. Chamomile
    2. Passion Flower
    3. Hops
  5. If mastitis is reoccurring, there could be a possible iron, vitamin C, zinc, or protein deficiency.
 
What to Avoid while Lactating
Caffeine containing beverages such as cola, coffees, teas (Green, Black, yerba mate) and herbs (Guarana)
Pyrrolizidine Alkaloids
Borage
Comfrey
Petasites
Coltsfoot
Aristolochic Acid – Wild Ginger
Alcohol – 2 or more drinks per day can inhibit milk production
Anthraquinone Laxatives – can stimulate bowel movements in infant
            Senna
            Cascara Sagarda
            Aloe Leaf/Latex
            Rhubarb Root
Cayenne
Garlic
Phytoestrogens
 
Herbs to avoid because of their ability to inhibit milk production
Arnica
Mahuang

Barberry
Oregon Grape

Black Cohosh
Pasque Flower

Blue Cohosh
Pennyroyal

Bugleweed
Pokeroot

Chaparral
Sage

Elecampane
Tansy

Goldenseal
Thuja

Greater Celandine
Willow Bark

Guggul
Wormwood

Jamaican Dogwood
 

 
           
 
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    Author

    Rebecca Duerr, CNS, CLD, APPAC is owner, Board Certified Nutrition Specialist, Doula and Placenta Processing Specialist at Mindful Family Wellness, LLC. You can find Rebecca at: Mindful Family Wellness
    Rebecca Duerr, CNS, CLD, APPAC      704-268-9741      info@MindfulFamilyWellness.com
    645 Carpenter Ave., Mooresville NC 28117

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Mindful Family Wellness, LLC Integrative and Functional Nutrition and Birth Support Services

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