Pregnancy & Breastfeeding Tips for New Moms: Preconception, Pumping & Parenting Support

If you’re breastfeeding your baby, you’re likely pumping part of the time as well, but the more you pump, the more important it becomes to have a schedule so that you’re not making too little -- or too much -- breast milk. If you’ve ever asked yourself, do I need to pump if I am exclusively breastfeeding, the answer is “no,” you do not, but there are many advantages to doing so.   The Many Reasons to Pump There are many reasons why breastfeeding mothers choose to also pump regularly, and here are a few of the main ones: They know that they’ll be returning to work eventually, and they want to have a supply of breast milk built up so the baby doesn’t have to drink formula. They have a premature baby who isn’t ready for the breast yet, but they want to have milk ready for them when they do. They want to increase their supply of milk so that the baby is certain to get enough food throughout the day. Pumping can be done full-time, part-time, or just temporarily, but a good breastfeeding pumping schedule must be established before you get started. Depending on your goals and your baby’s eating habits, you can easily establish a schedule that is right for you. You can use either an electric or manual pump, but the more often you pump, the easier it will be for you if you choose electric. The manual pumps can be tiring after a while.   What Are the Baby’s Needs? Another factor to consider is how often the baby should be fed to grow and thrive. As a general rule, newborns consume roughly 25 to 30 ounces per day for the first six months of age. That being said, you need to pay attention to how your baby is behaving because your child may need more or less milk in a 24-hour period. So, when should you start pumping? The answer depends on why you’re pumping in the first place. If you’re pumping because you’ll be going back to work at some point, you can wait until three to four weeks before you return to work to start pumping. For babies that can’t get to the breast yet, you can start pumping right away, and if you only plan to pump occasionally, you really don’t have to be on a specific schedule. When you intend to pump, you probably have already wondered, how long do you breast pump, and how often should you breast pump. The answers will depend on many things, most of which have already been mentioned. That being said, here are some examples of pumping schedules that you can use depending on your needs.   Schedule 1: If You Plan to Pump Exclusively If you’re going to pump exclusively, here is a good schedule to follow: 7 a.m. 9 a.m. 11 a.m. 1 p.m. 3 p.m. 5 p.m. 7 p.m. 10 p.m. 3 a.m. At this point, you should try to pump 15 to 20 minutes each time, and remember that pumping in the mornings usually produces the most milk. As your baby gets older, you can reduce the number of pump sessions and/or the amount of time you pump since the baby will be drinking less milk.   Schedule 2: If You Want to Fill the Freezer with Bottles of Breast Milk For starters, you should pump roughly 30 minutes to an hour after you nurse so the milk has enough time to build up again. Once you’ve done this for about three days, pumping should produce better results. Here is a schedule that you can follow for pumping: 7 a.m. (nurse) 8 a.m. (pump) 10 a.m. (nurse) 11 a.m. (pump) 1 p.m. (nurse) 4 p.m. (nurse) 7 p.m. (nurse) 10 a.m. (nurse) 2 a.m. (nurse) 5 a.m. (nurse) This schedule may seem a little lopsided, but it works. When you’re breastfeeding regularly, you’ll find that even pumping three or four times a day is enough to build up a supply of breast milk for your baby.   Schedule 3: If You Will Be Pumping at Work When you’ll be pumping at work, make sure you nurse the baby in the morning and start again when you get home. You really only have to pump two or three times throughout the work day. If you buy a wearable pump, it may be a little easier for you to keep up with these demands and you can pump for 15 minutes instead of 20 if you like.   What Is Power Pumping? Power pumping is a way to pump a lot over a short period of time to jump start the milk production. The typical power pumping schedule looks like this: Pump for 20 minutes Rest for 10 minutes Pump for 10 minutes Rest for 10 minutes Pump for 15 minutes Rest for 10 minutes If you continue this cycle for one to two hours, it shouldn’t take long to build up your supply of breast milk.   Conclusion If you’ve decided to pump in addition to or in place of breastfeeding, it’s much easier to do when you get on a schedule. For all practical purposes, it doesn’t matter if you use a manual breast pump or an electric breast pump, although many moms feel it is just plain easier and less tiring to pump with an electric pump. Either way, your schedule is important, but establishing a good schedule is a lot easier than you think.

Many moms who breastfeed also pump regularly, and they can do this for several reasons. The most common reason is that they want to have breast milk ready for the future because they work or will otherwise be away from their baby temporarily but they still want the baby to be fed breast milk and not formula. While many mothers only pump occasionally, others pump regularly and this article is here to tell you the pros and cons of each of these.   Reasons to Choose Breastfeeding There are so many advantages of breastfeeding that it’s hard to list them all in one article. Breast milk is the perfect food for infants because it is natural. If you pump most of the time, you might end up with nipple pain from pumping, but as long as you’re breastfeeding correctly, nipple pain is usually less common. Here are some of the perks of breastfeeding: The more the baby feeds, the more milk you make, which means that you’ll always have enough milk to meet the baby’s demands. It is convenient because there are no bottles to keep up with or carry around with you, you can do it almost anywhere, and you never have to find a place to heat up bottles. It is the perfect food. Breast milk is filled with everything the baby needs to grow and thrive, especially if you eat healthy foods while breastfeeding. It is less expensive than formula. While breastfeeding involves a commitment from your body, it doesn’t cost anything financially. It enhances the bonding process. Instead of worrying about how your breast is sore after pumping, you can concentrate on being more comfortable physically and bonding much quicker with your baby. Naturally, as great as breastfeeding is, there are still a few disadvantages to feeding this way, and they include the following: It is exhausting and can use up a lot of your physical energy. Breastfeeding on demand can be inconvenient when you have other things to do. Just like experiencing nipple pain while pumping, you can experience nipple pain from breastfeeding as well. There is no need to worry, though, because there are things you can do about most of these “cons” so that breastfeeding is as advantageous as it’s supposed to be.   Reasons to Choose Pumping When you pump regularly, you should either use the milk within 24 hours or place it in the freezer. Pumping properly means that it shouldn’t hurt, so if you’re constantly asking yourself, is pumping supposed to hurt, you might be doing something wrong, even though it’s easy to fix them. If you’re considering pumping regularly, here are a few of the benefits that you’ll receive: Other people can feed the baby, leaving you more time to rest. It allows you to save breast milk for emergencies, such as when you can’t breastfeed because you aren’t feeling well, etc. It keeps your milk supply coming in strong. You can measure exactly how much the baby is eating. Oftentimes, it is less painful than breastfeeding. On the other hand, there can be drawbacks to pumping, and most of them center around the fact that often, your nipples or breasts hurt after pumping. In addition to pain and soreness, pumping always involves a lot of hand and bottle washing, which isn’t a problem when you’re breastfeeding. Pumping can also be inconvenient because you have to carry the pump with you wherever you go, and it can be a little expensive because you have to buy bottles and other items.   Can You Do Anything About Soreness? With both breastfeeding and pumping, breast and nipple soreness is possible, but if you’re wondering, why does pumping hurt, we have some answers for you. First of all, most soreness problems are due to one of two things: not using the breast pump properly, and using the wrong size breast shield (flange). Fortunately, both of these things can be fixed quickly. If you notice dry or bruised nipples pumping your milk, or if the side of the breast hurts after pumping, try one of the following: Make sure that the shield is centered over the entire nipple and areola area. If you center it and you’re still having pain, it might be because your breast shield is either too large or too small. Keep in mind that breast shields come in three different sizes, and the makers of the pump can help you decide which one you should use. Never use full force when using a breast pump. The suction should be high enough to produce milk but no higher than that. If your breasts are engorged, try expressing a small amount of milk with your hands before pumping. You can also massage the breasts a little to experience less pain. Both breastfeeding and pumping are easy ways to feed your baby with the baby food that nature itself has created, so you’re giving your baby the very best regardless of which one you choose. That being said, it’s good to know some of the pros and cons of each before getting started.   Conclusion Giving your baby breast milk is a gift because there is nothing better you could be feeding them. When you breastfeed, you’ll likely find situations where you have to pump, too, so it’s good to know the pros and cons of each of these. While there are advantages and disadvantages to breastfeeding and pumping, it can make your decision a lot easier in the end once you learn them.

If you’re a breastfeeding mom, you may have decided to pump as well so that your breasts don’t become engorged. This is a great idea for many reasons, but if you’ve ever asked yourself, does breast pumping hurt, the answer is, “sometimes.” Over 60% of all breastfeeding women who also pump experience some type of pain and discomfort, but the good news is that it’s easy to avoid this if you know how.   What Are the Main Causes of Pain When You Pump? Let’s cut right to the chase and get into the reasons why you may experience nipple pain after pumping. Breastfeeding and pumping are two different things, and if you’re getting sore nipples from pumping, there are two main reasons this might be happening. First, you may be using the pump incorrectly; and second, you might be using a pump shield or flange that isn’t the right size. The breast shield (flange) is the part of the pump that fits over the nipple, and it comes in many sizes. If your nipples hurt after pumping, your shield may be too small, which can cause the nipple to rub up against its side and cause blisters; or too large, in which case the areola might be pulled in too deep and can start to swell. When you’re placing the breast shield over your breasts, make sure that it is centered properly so that pain and discomfort do not occur. Most companies offer a total of three different sizes for the shield, and they’ll provide you with some assistance so you can purchase the right size in the end. In addition, if the suction strength is too strong and you start to feel pain or discomfort, it can eventually cause pain and even damage to the nipples. This being said, while getting nipple damage from pumping your breasts does happen, it can easily be avoided if you follow a few simple rules. If you’re pumping and experiencing pain at the same time, it’s best to stop and try to figure out what is wrong before going any further. This is not a “no pain, no gain” moment. A little soreness in the beginning is acceptable; a lot of pain even after you’ve been pumping for a while is not.   What to Do About Sore Nipples When You’re Pumping Now that you know a little more about the reasons for soreness to the nipple after pumping, let’s talk about some of the things you can do to avoid this scenario so your breasts don’t hurt as much. They include the following: Remember not to turn the suction up too much; it should be as strong as necessary without causing you any pain. Keep in mind that the battery-operated breast pumps tend to cause more pain than both manual and electric ones. If you’re using a battery-operated pump, you may want to switch to another type. Always take care of the problem if your breasts are engorged. When they’re engorged, pumping (and breastfeeding) is likely to be more painful. Getting sore nipples pumping your breasts may be the result of engorged breasts. If this happens, try expressing as much milk as possible with your hand, then massaging the breasts to help them feel better. If you express by hand, try to get as much milk out of the breasts as possible before going any further. If you notice an extreme amount of pain, it’s possible that you may have either blocked ducts or a breast infection. An infection usually requires an antibiotic, and both of these problems can be diagnosed by your doctor. Remember that the problem may be due to breastfeeding itself. In the beginning, your breasts being sore as you nurse or pump is not that unusual. If it continues, however, or it becomes unbearable, a trip to the doctor may be necessary. In short, it should never be extremely painful to nurse or pump. As you get better at knowing what to do and what to look for, your pumping sessions should begin to get a lot more comfortable for you. If the problems continue, always call your doctor.   When Things Get Serious Sometimes more serious problems can result, including nipple bruising from pumping or even damage to the breast tissue itself. Some of the signs of breast tissue damage from pumping include: Decreased milk supply Blisters, fissures, or cracks on the nipple area Engorgement that doesn’t go down when you express milk Unusual or extreme pain Redness around the nipples Breasts that are starting to swell or which have lumps in them You know your body better than anyone else. If you experience a lot of pain, swelling, and discomfort as you pump, it’s time to talk to your healthcare professional. While you can do certain things to make these problems go away, if this doesn’t work, your doctor should be notified. Even if the pain isn’t that severe, if you feel like you should contact your doctor, then go ahead and do it.   Conclusion If you’ve ever wondered, does pumping hurt, the answer is yes, sometimes it does. The thing is that the longer you pump and the more you know about the process, the less likely it is that your pain will last. If you use the pump correctly and make sure you’re using a breast shield that is the right size, this should take care of most of these problems so that you can get back to pumping and breastfeeding your baby.

If you’re looking for the perfect diet for a breastfeeding mom, the first thing you’ll learn is that you’re not actually dieting like you would if you needed to lose weight. Instead, you’re simply eating healthy foods filled with the vitamins and minerals you need to make nutritious breast milk for your baby. It takes roughly 500 extra calories per day when you’re breastfeeding, but those extra calories should come from a well-balanced meal plan. If you want to make eating a breastfeeding-friendly diet a little easier, below are some recipes that you can try.   1. Beef and Broccoli Combine 1 lb. 4 oz. of thinly sliced sirloin steak with 1 tbsp. of sherry vinegar and 1 tbsp. of soy sauce, then toss all three ingredients together. Heat a large skillet or wok on high heat and add 2 tbsp. of canola oil. Add the beef mixture and cook until it is browned but not cooked -- about one to two minutes. Remove and place in a plate or bowl. Add 1 tbsp. chopped garlic and 2 tsp. peeled and chopped ginger to the skillet and saute for 30 seconds, then add 6 cups of broccoli florets and stir fry for about 1 minute. Add 1/4 cup of water to the skillet, then cover and steam for 2 minutes. Combine 1 tbsp. soy sauce, 1/2 cup of chicken stock, and 2 tbsp. oyster sauce, and add to the skillet. Bring to a boil and cook for 1 minute. Finally, add a mixture of 1 tbsp. cornstarch and 1 tbsp. water to the skillet. Add the broccoli and cook for another minute, then serve over rice or noodles. A good diet for breastfeeding mothers includes calcium, iron, and vitamin A, and this dish has all three!   2. Protein-Rich Smoothie The best diet to follow while breastfeeding is only a good diet if it’s easy to follow, and this smoothie is fast and simple to make. All you do is combine the following ingredients in a blender and enjoy: 3 cups apple juice 2 chopped gala apples 2 cups frozen blueberries 2 cups frozen strawberries 2 frozen bananas (break in half first) 2 cups Romaine stems, finely chopped 1 1/3 cups of Greek yogurt (preferably 2%) You can also freeze it overnight and enjoy a frozen smoothie the next day.   3. Yummy Carrot Salad This is a simple and nutritious carrot salad, and when you’re trying to find the best diet when breastfeeding, foods with lots of vitamins and minerals are important. Busy moms will also appreciate its simplicity. Start by whisking together 2 tbsp. olive oil, 1 tbsp. fresh lemon juice, 1 tbsp. red wine vinegar, 1/4 tsp. salt, and a pinch of black pepper. Mix this with 3 cups of peeled and grated carrots and 2 tbsp. chopped parsley and enjoy.   4. Lactation Cookie Mix Okay, oftentimes the best diet for breastfeeding moms includes cookies and other foods that can help with lactation. Even better, the Mommy Knows Best lactation cookies come in flavors such as cinnamon raisin, chocolate chip, white chocolate chip, rainbow candy, oatmeal chocolate chip, and salted caramel. They include ingredients known to increase your milk supply, including flaxseed, brewer’s yeast, and oats, as well as other healthy ingredients such as iron, calcium, and folic acid. You deserve to have a cookie every now and then when you’re breastfeeding, especially if the treat helps with lactation and tastes yummy! Lactation cookies are healthy and make an excellent treat when you’re craving something tasty and delicious.   5. Brown Rice Pilaf For this recipe, heat 1 tbsp. olive oil over medium heat in a small pot. Add 1/2 cup of chopped onion and saute for 2 minutes until soft. Add 1 cup brown rice and saute for 3 minutes. Next, add 1 1/4 cups of chicken stock and bring to a boil. Cover the pot and turn on low and allow it to simmer for 40 minutes. After 40 minutes, remove from heat and let it steam for 5 minutes. Add 1/4 tsp. of salt and 1/4 cup almonds, chopped and toasted. You can also keep about a third of it for the baby, but puree it with chicken stock or water first.   6. Quick Kale and Bacon Tart This quiche-like tart is simple and nutritious, and when it comes to the best diet for breastfeeding, this one is a great addition. Here is how it’s made: Preheat oven to 425 degrees Fahrenheit Line a 9-inch metal pie plate with one 8-ounce defrosted butter puff pastry sheet Make sure that the pastry sheet covers the bottom and side of the plate, then poke the entire sheet with a fork Place the pie plate on a baking sheet and bake for 10 minutes, then reduce the oven to 400 Beat together 2 large eggs, 1 cup of 10% cream, 1/4 tsp. salt, 1/8 tsp. pepper, and 1/8 tsp. nutmeg Cook 4 slices of bacon and reserve tbsp. of the fat Remove bacon and place 1 cup of sliced red onions in the fat Add 8 cups of kale and cook for 2 minutes until wilted, then remove Place kale into the pan and cover with the egg mixture Bake for 25 minutes, then let set for 10 minutes   Conclusion Developing the best diet for a breastfeeding mom is a lot easier than you think. Even better, you can find tons more nutritious recipes if you look online. Remember to always enjoy a nutrient-rich diet when you’re nursing.

If you decide to breastfeed your child, you already know that the way you eat is important. Without the right nutrition, the milk you produce won’t help your baby grow and thrive; fortunately, finding the best breastfeeding diet is much easier than you think. Once you learn a few simple tips, planning your meals is a piece of cake and it’s easy to learn those tips with a little research. The first thing that you should know when you’re planning to nurse your baby is that you don’t need any complicated recipes or special tools or ingredients. In fact, if you concentrate on eating a nutritious and well-balanced diet, your baby will get what they need to grow and thrive. Let’s take a look at a few more things in detail. Should I Consume Extra Calories While Breastfeeding? Extra calories are needed when you’re breastfeeding a baby. Why? Because it takes roughly 500 calories per day just to make the milk, which means that you’ll need at least that many calories added to your diet every day to keep up with the demands of breastfeeding. If you ever feel dizzy or lightheaded, especially after a feeding, it is likely that you’re not consuming enough calories. You’ll need at least 400 to 500 extra calories per day to accommodate your breastfeeding needs. The thing is that these calories need to come from healthy foods, which should include: Dairy products such as eggs and yogurt Lean meats such as chicken Fruits and vegetables of all types Whole grains such as oatmeal and brown rice Beans and lentils Nuts and seeds, especially walnuts and almonds In addition to the right foods, you should drink six to eight cups of liquid every day, too. This should include water, sugar-free juices, and milk. Some women get a glass of water or juice right before they feed the baby, which is a good way to remember to drink enough liquids. As a general rule, the lighter your urine is, the closer you are to drinking the right amount of liquids. Dark urine means that you’re not drinking enough liquids. Are There Things to Avoid? A good diet for breastfeeding moms also excludes certain foods because remember, everything you consume, the baby will consume through your breast milk. The three main foods you’ll want to limit or avoid altogether include: Caffeine is a stimulant and can make the baby edgy and irritated. If you must have your coffee or soft drink every day, limit it to two to three cups per day and no more. No amount of alcohol is considered safe for a nursing infant. If you’re going to drink a small amount of alcohol, you can pump some milk before you drink and save the pumped milk for another feeding. Fish that contains mercury. Mercury can damage the development of a baby’s system, so switch to fish that have little to no mercury in them, including salmon, catfish, canned light tuna, and shrimp. What About Supplements? This is something that you’ll need to consult with your doctor about since each breastfeeding mother is a little different. Some doctors may recommend that you take a basic over-the-counter vitamin and mineral supplement, while others will want you on a prescription or prenatal supplement. Still others may recommend only certain supplements, such as extra vitamin C or folic acid. Talk to your doctor about your diet and it should be simple for them to recommend what to do. Keep in mind that just like when you’re pregnant, breastfeeding a baby means that they’ll get the vitamins they need first, and you’ll get whatever is “left over.” If you want both you and the baby to get the nutrients you need to thrive, a vitamin and mineral supplement might be needed. Essentially, when you look for the perfect healthy diet for a breastfeeding mom, you’ll need to include vitamins and minerals that include protein, calcium, and iron. These are very important ingredients to keep your meal plan nutritious, which means that you’ll make the best breast milk in the end. A Lot Easier Than It Seems Healthy eating for breastfeeding is simple because your diet simply needs to be varied and healthy. There’s no need for you to buy expensive or rare foods because the basics should do. You can also occasionally eat sweets and fatty foods, but you should only do this occasionally. You can also add lactation cookies and other foods to ensure your diet is strong and healthy enough for you to produce what your baby needs to grow properly. If there are any questions or concerns about your breastfeeding diet, you can go to either your doctor or a lactation specialist. You’ll want your breast milk to help your baby grow and get healthy, and it doesn’t have to be difficult or expensive. Try to eat from a variety of different food groups every day, get enough vitamins, and drink a lot of fluids, and you should make breast milk that suits all of your child’s needs for the first six months of life. Conclusion Breastfeeding successfully requires that you eat healthy, drink fluids, get enough rest, and avoid things such as alcohol and caffeine. Supplements also help, but since each breastfeeding mom is different, you should always consult with your doctor with any questions or problems you might be having. Breastfeeding should be a simple and very fulfilling experience for both you and your baby, and it’s very easy to do it right.

If you’ve chosen to breastfeed your newborn, you’ve chosen the best way to feed them. Breastfeeding, however, takes a little pre-planning because there are a few things to learn first, starting with what your diet should look like. According to the experts, the best diet for a breastfeeding mom is one that is well balanced and healthy, but you’ll also need to increase your caloric intake because it takes an extra 500 calories or so just to make the milk that you’ll need each day. How to Eat When You’re Breastfeeding Many people read that breastfeeding moms should eat the same way they did when they were pregnant, which is essentially true but with a few exceptions. You may have found that when you were pregnant, certain foods gave you gas. Now that the baby is here, it might be them that has the gas, so you may have to eliminate that food for a while until the baby’s stomach gets a little stronger and more adaptable. One thing’s for sure: a good diet for breastfeeding mothers has to be well balanced and include lean meats, fish, whole grains, and lots of fruits and vegetables. You should also drink a lot of extra fluids, including water, unsweetened fruit juice, and milk. Indeed, when it comes to eating right while breastfeeding, your diet doesn’t have to be complicated, nor do you have to rush out and buy a lot of expensive foods. Common sense will tell you what you can and can’t eat. When you’re breastfeeding, your baby will get all of the foods you’re eating in the breast milk, so everything you eat has to be healthy and good for both you and the baby. And while the extra 500 calories are important, keep in mind that you may need more than that if your baby feeds more frequently. If you ever feel lightheaded or dizzy, especially after a feeding, you may need to add extra calories to your diet. There are also specific nutrients that you need more of when you’re breastfeeding, so you need to get them from either your food or from supplements. Some breastfeeding moms continue their prenatal vitamins while they’re nursing, but always check with your doctor first to make sure that’s the right thing to do. Some of the nutrients that you need to pay attention to include zinc, protein, selenium, and vitamins A, B12, C, D, and E.   What Is the Best Diet for Breastfeeding? Again, balanced diets have to be part of your life when you’re breastfeeding, which includes a variety of foods that guarantee the baby gets what they need to grow and thrive.For starters, here is what you need to consume so your milk is nutritious:Meat and poultry, including chicken, beef, pork, etc. Fish and seafood, including sardines, salmon, and shellfish Veggies and fruits, such as berries, bell peppers, cabbage, broccoli, and tomatoes Seeds and nuts that include walnuts, flaxseeds, and almonds Starches with fiber, such as beans, butternut squash, sweet potatoes, and oats Healthy fats, including full-fat yogurt, olive oil, avocados, and eggs Miscellaneous foods, including dark chocolate, tofu, and sauerkraut Does this mean that you can never have ice cream, fatty cheeseburgers, or fast-food tacos? Of course not, but these foods should be eaten in moderation. Remember that when you are breastfeeding, you want both extra calories and nutrient-dense foods added to your diet in order to make healthy milk that the baby needs to survive. It’s also best to stay away from fast food and processed foods; instead, stick with fresh foods that you cook yourself.   What About Supplements? The best thing to do is check with your doctor about what type of supplements you should be taking while you’re breastfeeding. They may recommend just a basic over-the-counter vitamin supplement or they may want you to continue with a prescription supplement. Chances are good that they’ll want you to take some type of supplement even if you eat right, but each mom is different, which is why checking with your doctor is recommended. To be sure, a good breastfeeding diet requires vitamin-rich foods so that the milk has the nutrients the baby needs. If you follow a healthy diet for breastfeeding, you can breastfeed exclusively for the first six months of the child’s life. This will give that child a great start in life. That being said, even if you breastfeed for a few weeks or a few months, it will be of great benefit to your child. Finally, keep in mind that the best diet for breastfeeding moms is really not a complicated diet with hard-to-find foods that cost a lot of money. When you hear about breastfeeding diets, it isn’t really a diet per se. It is just a healthy way to eat that includes fresh foods, lots of fruits and vegetables, and a healthy additional 500 calories per day so the milk you make is perfect for the baby.   Conclusion When you’re breastfeeding, everything that you eat or drink gets to the baby, so you must have a healthy diet that consists of meat, vegetables, fruits, and dairy products. Trying to stay away from processed foods works best, and don’t forget to drink a lot of liquids to help provide those 500 extra calories per day that you need just to make the milk itself. If you ever feel lightheaded or ill in any way, your body may be telling you that you need to eat a little more.

After you have your baby, if you’re like most women, you’ll have some extra weight added to your body. This is normal, but most women want to lose that weight as quickly as possible. If you’re feeding your baby formula, you can literally go on a diet if you want to, but what about breastfeeding moms? Can they diet to get their weight down after childbirth? This is never recommended, but this doesn’t mean that you won’t lose weight anyway! Should You Be on a Special Diet When Breastfeeding? There is no special diet for breastfeeding and, in fact, you should never go on a “diet” when you’re nursing. Why? Because breastfeeding is a lot of work and it takes an extra 500 calories or so per day just to make the milk that you’ll need to feed the baby. So, not only should you not reduce your caloric intake, but you actually need to add calories to your diet! This doesn’t mean, however, that those extra 500 calories can come from anywhere. To be sure, the best breastfeeding diet for mom is one that is similar to the diet you followed while you were pregnant. In a way, when you’re breastfeeding, you’re still “eating for two” and everything that you eat, the baby will get as well. This is why, in many ways, you should eat like you did while you were pregnant. Some breastfeeding women even continue to take their prenatal vitamins until the baby is weaned. That being said, in some ways, your diet has to be a little stricter than it was when you were pregnant. For instance, say you eat a lot of broccoli because it’s a healthy veggie and you love eating it anyway. Then, you start to notice your baby is a little fussier than usual; perhaps they are having gas and belly problems. Newborns often can’t tolerate breast milk when the mother is eating certain foods because just the same as us, they react differently to different foods. The same goes for milk. Some babies have allergies to milk, and when they do and they’re being breastfed, the mother will have to stop drinking milk for a while. Their breastfeeding mom diet will have to exclude broccoli or milk, at least for the first few months or until you no longer notice the baby having these symptoms. Your Diet Has to Be Extremely Healthy As far as the best breastfeeding diet is concerned, it needs to include several foods in order for the breast milk to have the nutrients that it needs for the baby to grow and thrive. Most importantly, it must be a well-balanced diet that includes protein, fruits and vegetables, whole grains, and some dairy products. The more vitamins and minerals are in your diet, the healthier you, the baby, and your breast milk will be. If you already know that you’re deficient in some vitamins and minerals, the supplement you take is even more important, but you should still check this out with your doctor to make sure that you aren’t taking something you don’t need or taking too much of something. Just like during pregnancy, your doctor needs to be aware of everything that you do while you’re breastfeeding. In the end, if you make sure that your diet is balanced and healthy, the milk you make will be enough for your baby to get what they need to grow properly. The breastfeeding moms’ diet doesn’t have to be complicated or expensive. If you use common sense, eat very healthy meals, and pay attention to your baby so you can notice if any problems crop up, both you and the baby will be fine. Tips to Keep in Mind A lot of people don’t realize this, but the composition of breast milk can change with each feeding, which means that the calories the baby receives also change. At the beginning of the feeding, the milk is very watery, but the longer that the baby is fed, the thicker and more nutritious it becomes. This is why it is so important to feed the baby until that breast is empty before switching to the other breast. This is yet another reason why you can easily lose weight while you’re breastfeeding. Each time you feed your baby, you lose a lot of liquids and a lot of calories. When you add to that the fact that a hormone that contracts the uterus is released every time you breastfeed, it’s easy to understand why it’s so easy for breastfeeding moms to lose weight and look thinner as they’re breastfeeding. Still, keep in mind that all diets for breastfeeding moms include a healthy, well-balanced diet since all of the nutrients found in those foods eventually get to the baby. Losing weight while breastfeeding is relatively easy, and many new moms notice the pounds dropping off quickly even if they aren’t trying to lose weight or to diet. It happens because you need extra calories to produce the milk, and most mothers find that adding those extra calories isn’t exactly difficult. Conclusion Breastfeeding moms often find it easier to lose weight than moms who feed their babies formula. It takes roughly 500 extra calories a day just to make the milk, and if you’re breastfeeding frequently, it could take even more. The act of breastfeeding also contracts the uterus, so it’s easy to see how breastfeeding helps you lose weight and get thinner. This is yet another one of the many advantages of breastfeeding your baby.

Up until fairly recently, if a woman couldn’t get pregnant, doctors and specialists concentrated only on her, but now we know that men can affect a couple’s fertility as well. If you’re part of a couple that isn’t getting pregnant, it could be because of your sperm, but there is no need to worry because more often than not, there is something you can do about it. Let’s take a look at some of these issues more closely.   What You Need to Know First According to the U.S. National Library of Medicine, when a couple can’t get pregnant, the issue is related to the man’s sperm one-third of the time. Sperm needs to be the right shape, which means long strong tails and rounded heads; be present in the right quantity, which is at least 15 million per milliliter (mL) of semen; and have good movement, which means that you need at least 40% of your sperm to be strong swimmers. A trip to your doctor can help you determine all three of these things. One of the first things that your doctor may tell you is that the better shape you’re in, the better the chances of achieving a pregnancy. This means the usual recommendations, including eating right, exercising, not smoking, and limiting your intake of alcohol. Eating right is important because there is such a thing as eating the right food for healthy sperm. Here are a few things you’ll want to make sure that you add to your diet: Nuts, especially walnuts, almonds, and hazelnuts. Every time a study is done, it confirms that eating nuts regularly helps with numerous sexual issues. One study confirmed that sperm count can be increased by up to 15% when these nuts are consumed regularly. Vitamin B12. Since vitamin B12 prevents damage from free radicals, it can protect your sperm from the stress of those free radicals and also from inflammation. The vitamin is found in fish, meat, and dairy products. Vitamin C. Vitamin C can be found in large quantities in food such as potatoes, spinach, berries, and citrus fruit, to name a few. It can increase your sperm count, sometimes even doubling it after around four months. Lycopene, which is what gives food such as tomatoes and watermelon their red color. Lycopene reduces reactive oxygen species (ROS) in the body, which harms sperm. If you take in 4 to 8 mg of lycopene per day, it can help with both sperm motility and sperm count. In addition, you should also make sure you get enough zinc and vitamin D if you’re low in either of them, and consider adding coenzyme Q10 (CoQ10) to improve the quality of your semen, as well as Ashwagandha root extract, which does what lycopene does for sperm count and motility. And while CoQ10 is a little on the pricey side depending on where you buy it from, most of these other supplements are inexpensive and easy to find.   The Relationship Between Sperm and the Foods That You Eat When the first doctors claimed there is a relationship between what we eat and our chances of getting cancer, people thought they were crazy, but the truth is, the food we eat can affect a lot of factors regarding our health. If you want to learn about the food good for sperm count or what foods make sperm thicker and stronger, keep reading. To be sure, what you eat makes a difference when it comes to everything related to your sperm, including the three most-important “musts” listed earlier. Here is a list of foods that are excellent for men who are trying to correct and improve their fertility issues. Foods high in zinc. These include lean beef short ribs, pork chops, pumpkin seeds, and -- no surprise here -- raw oysters! Foods high in vitamin C. This includes foods such as guava, Brussels sprouts, red bell peppers, and strawberries. Foods high in folate and folic acid, including black-eyed peas, spinach, and fortified cereals. Foods rich in vitamin E, which include safflower oil, sunflower seeds, beet greens, and almonds. Each of these foods offers an advantage when you’re trying to build up your sperm, whether you’re trying to make it faster, thicker, or healthier all the way around, and most of them are also tasty and good for you in many other ways as well. When wondering what foods produce sperm fast or what foods improve the motility of your sperm, keep one thing in mind: you should always choose fresh and healthy foods chock full of various vitamins and minerals. To be sure, learning more about how to increase penile health or even learning whether eating berries and grapes in pregnancy is the right thing to do, is indeed very simple. Also remember that with any of these or any other fertility issues, it’s best if you rely on your fertility doctor instead of trying to go online and be an armchair physician. Fertility issues can be simple or complex to remedy, but you’ll never know for sure until you visit the right type of doctor for assistance.   Conclusion If you’re a man with fertility issues, taking good care of yourself can help. Numerous things can affect the sperm, especially as you get older, but eating right, keeping yourself at a healthy weight, not smoking, and limiting your intake of alcohol can all help. Foods rich in vitamins E, C, and B12, as well as zinc and folic acid, can help with the health of your sperm, as well as its motility and the amount of sperm in your semen. It’s not as difficult as you think.

If you’re newly pregnant, one of the first things that your doctor will likely do is put you on some type of prenatal vitamins to help the baby get enough nutrients to develop and grow properly. Prenatal vitamins are given at the beginning of pregnancy because a lot of the vitamins and minerals included in the vitamins, such as folic acid, are important in the first trimester when the baby’s brain and spinal cord are developing. Let’s take a closer look at these amazing vitamins.   What Makes Prenatal Vitamins So Unique? Prenatal vitamins are specially made and contain not only the right vitamins and minerals, but also the right amounts of vitamins and minerals. Most likely, your doctor will recommend a particular brand of vitamins to take, but whether they do or not, below is a list of vitamins and minerals that should be included in the vitamins you choose: Folic acid: 400 mcg. This helps prevent neural tube defects, which usually occur in the first trimester of pregnancy. Iron: 27 mg. Your doctor may also recommend an additional iron supplement, depending on your levels. Vitamin A: 770 mcg. Vitamin B6: 1.9 mg. Vitamin B12: 2.6 mcg. Vitamin C: 80 mg. Vitamin D: 600 IU. Vitamin E: 15 mg. This vitamin is usually included because it is a good antioxidant. Calcium: 1,000 mg. Calcium is necessary for bone density and strong bones and teeth. Riboflavin: 1.4 mg. Also called vitamin B2, riboflavin protects hair, skin, and eyes, and helps grow various organs in the fetus. Thiamine: 1.4 mg. Also called vitamin B1, thiamine is good for general growth and development of the fetus. Niacin: 18 mg. Niacin is vitamin B3, and it is water-soluble and therefore isn’t stored in the body. Zinc: 11 mg. Zinc has many advantages, including boosting the immune system. Ideally, your vitamins will also have iodine, which can prevent miscarriages and contributes to a healthy thyroid; choline, which contributes to brain health; and Omega-3 fatty acids, which can help your baby have a healthy birth rate and decrease the possibility of a preterm birth. If your prenatal vitamin is missing one or more of these vitamins or minerals, don’t panic. Just talk to your doctor and they’ll make sure that you and the baby are getting everything you need. In addition, many doctors may prescribe you some prenatal vitamins instead of recommending something that’s over the counter. As long as you’re taking the type of prenatal vitamins your doctor recommends, you should be fine. If you have any questions or concerns, however, you should feel comfortable talking to your doctor about them. In short, there are tons of benefits of prenatal vitamins, especially if you choose the right ones. Keep in mind that even if you take excellent care of yourself, you’ll likely still need these vitamins. Any nutrients you have in your body will be taken by the fetus during its development first, and anything “left over” goes to the mother. For both mother and baby to get what they need, you’ll need a prenatal vitamin every day.   What Happens When Moms-to-Be Don’t Take Prenatal Vitamins? While it is possible to go through a pregnancy without taking prenatal vitamins, it is not recommended. Lots of good foods help baby grow in the womb, but unless you’re getting the right vitamins and minerals in the right amounts, you won’t know for sure if the baby is getting what’s necessary to grow properly and be healthy. In fact, here are a few things that may happen if you don’t take a good prenatal vitamin: Anemia Preeclampsia Low birth weight Neural tube defects Developmental delays Preterm birth Congenital disabilities Miscarriage or stillbirth Fortunately, even prescription prenatal vitamins tend to be inexpensive, so if you need another reason to take them regularly while you’re pregnant, the fact that they’re cheap should be an incentive for you.   Other Things That You Should Know About Prenatal Vitamins Prenatal vitamins should definitely be considered one of your pregnancy must-haves, and in fact, some studies have shown that taking these vitamins can lower your risk of suffering with postpartum depression after the baby arrives. Keep in mind, however, that vitamins are not regulated by the FDA, which means that not all prenatal vitamins are alike. This is why it’s so important to get your doctor’s help when choosing a good prenatal vitamin. They can help you choose one that has the right ingredients in the right amounts. That being said, some prenatal vitamins, even the good ones, can cause side effects such as nausea, dry skin, dizziness, and constipation. Some of these are symptoms of pregnancy, so if they concern you, you should speak to your doctor about them. In addition, if you’re buying over-the-counter prenatal vitamins, always make sure that they aren’t expired. Prenatal vitamins need to be as fresh as possible for them to be most effective. And if the box or container looks dirty or old, don’t buy it. These are just a few of the things to consider when buying your prenatal vitamins so they do the most good.   Conclusion Prenatal vitamins are a must when you’re pregnant, even if you take good care of yourself and have a healthy diet. Certain ingredients, including iron and folic acid, should be included in the vitamins that you choose, and your doctor may even prescribe vitamins instead of having you buy over-the-counter ones. If you have any concerns or questions about your vitamins, always talk to your doctor about them.

When you’re pregnant, paying close attention to your diet is a must. Pregnant women are encouraged to eat a very balanced and healthy diet, but there are always restrictions even if what you wish to eat includes veggies and fruits. For instance, if you’ve ever wondered, can pregnant women eat grapes, the answer is “yes,” you can, but there are exceptions, so keep reading for more information. Can I Eat Grapes While Pregnant? Grapes are juicy and tasty, and they come in several different varieties. Since they are considered a fruit, they are very nutritious, which is why obstetricians will tell you that eating grapes is fine when you’re pregnant. That being said, there are a few precautions that center around the fact that grapes should always be eaten in moderation. There are numerous reasons why this is so, which we’ll go into more detail about in this article. First of all, grapes have sugar in them, and even though it’s a natural type of sugar, eating too many grapes can cause an increase in your blood sugar level, which is bad even for people who aren’t diabetic or suffering with gestational diabetes. Even if you’re simply at risk for developing diabetes, your doctor may recommend only eating small quantities of grapes per day. If you have a family history of diabetes, you should mention that to your doctor before adding grapes to your diet. The same rules apply to raisins, which are merely dried grapes. Eat them in moderation just like you would regular grapes. However, there is another reason why both grapes and raisins need to be eaten in moderation and it has to do with resveratrol. What is resveratrol? It is an enzyme (an antioxidant) that does some good things, including controlling your cholesterol level and improving bile performance, but too much of it can be a bad thing. A Little About Resveratrol Eating too many grapes during pregnancy means that you’ll be consuming lots of resveratrol, which can harm the development of the fetus, especially the development of its pancreas. If you happen to be taking a supplement while you’re pregnant and it contains resveratrol, it is especially important not to eat too many grapes. Resveratrol supplements and eating a lot of grapes is not a good combination, and your baby may suffer for it the most. And it isn’t just grapes that contain resveratrol; the enzyme is also found in dark chocolate and blueberries. So if you eat any of these foods, eat them in moderation, especially if you are getting supplemental doses of resveratrol. In fact, many doctors will tell you to stop taking resveratrol supplements if you eat any grapes at all. If you’re unsure or concerned about any of these things, simply talk to your doctor about it so your diet is safe.   The Pros and Cons of Eating Grapes When You’re Pregnant Just like most foods, there are both pros and cons of eating grapes while you’re pregnant. Let’s take a look at some of them. The pros of eating grapes while pregnant include: They can control asthma and arthritis, thanks to their anti-inflammatory properties. They have fiber, which can prevent constipation. They contain polyphenols for good heart health. They have antioxidants that boost the immune system. Their vitamin B can help the baby’s metabolism. They contain magnesium, which can help ease the muscle cramps often experienced in pregnancy. They have iron in them, which can prevent anemia. Grapes have a lot of nutrients that help both the baby and the mom, including nutrients that can help ease a lot of the symptoms experienced during pregnancy.As far as the cons of eating grapes while you’re pregnant, they include: If they are raw or sour, they are acidic and may cause heartburn and a host of stomach problems. Black and red grapes have thick skins, which can be difficult to digest. Black and red grapes have a lot of resveratrol in them, which can be toxic in large doses. They can cause high blood sugar levels, especially in moms who are already diabetic or prone to getting diabetes. Basically, if you have diabetes or you’re at risk for getting diabetes, are overweight, have any type of digestive or tummy problems, or have allergies, you should probably avoid eating grapes while you’re pregnant. Of course, speaking to your doctor first will let you know for sure, especially since each pregnancy is different. You can easily find a number of recipes with grapes in them if you go online, and like any other fruit eaten while pregnant, you’ll want to make sure you wash them thoroughly before placing them in a recipe or popping them in your mouth. Finally, drinking grape juice is usually not recommended, unless it’s in very small amounts. You don’t get the beneficial fiber that you need and besides, the sugar is very concentrated in the juice from the grapes, which means that you’ll get too much sugar in too short of a time. Conclusion You can indeed consume grapes while you’re pregnant, but you should do so in moderation. There are two main reasons for this. First is the amount of sugar in grapes, which can cause your blood sugar to spike; and second is the amount of resveratrol in grapes, which can be toxic if consumed in large amounts, especially in the fetus. If you’re pregnant and want grapes, make sure that they’re washed well and make sure that you eat them in moderation every day.

If you’re pregnant, you’ll hear a lot of old wives’ tales regarding what you can and cannot eat. Pineapple is one of the many foods that seem to be surrounded with misinformation, so in case you’re wondering, you can indeed eat pineapple while pregnant. Pineapple is a tasty and nutritious fruit, and you can eat it fresh or canned. That being said, there are a few things to keep in mind first.   How Nutritious Is Pineapple? Pineapple is very good for you whether you’re pregnant or not. If you’re pregnant and you eat just one cup of pineapple, it provides almost 100% of your daily requirement of vitamin C. In addition, it has a lot of other nutrients considered important for a growing fetus, including copper, vitamin B6, iron, folate, manganese, and magnesium. Even though pineapple is a nutritious food, many myths are still floating around about eating this fruit while you’re pregnant. They include that pineapple: Can induce labor Can cause miscarriage Can cause the baby to have allergies Can harm the baby Can help with morning sickness While it can help some women have less severe morning sickness, the other things mentioned here are myths, which means that eating pineapple in pregnancy is perfectly safe for most women. If you’ve never been a pineapple eater before now, just keep an eye out for any negative side effects, which could mean that you’re allergic to pineapple.   Can You Eat Too Much Pineapple While You’re Pregnant? This is something that isn’t a myth. You can indeed eat too much pineapple when you’re pregnant, but it isn’t as serious as you might think. It will not cause you to go into labor if you eat a whole pineapple and it won’t cause a miscarriage, but it can give you some unpleasant digestive issues. Some of this is due to the enzyme called bromelain, which breaks down proteins quickly and can cause a host of stomach problems. Pineapple also has a lot of fiber and acid, which can cause both digestive issues and even heartburn. The bottom line is this: If you’ve ever wondered, can you eat pineapple while pregnant, the answer is “yes,” but make sure that you do not eat it in large quantities. You can eat pineapple every day, but don’t eat a lot of it lest you risk certain stomach and digestive problems.   Can I Drink Pineapple Juice While Pregnant? Much as with fresh or canned pineapple, pregnant women can drink pineapple juice, but the same rules apply for pineapple juice as for canned or fresh pineapple. Pineapple juice should be consumed in moderation, especially if you’re prone to heartburn, at risk for gestational diabetes, or have stomach problems. Keep in mind that pineapple has a lot of natural sugar in it, so if you’re already diabetic or have diabetes in your family, your doctor may ask you to stay away from it.   Should You Worry About the Bromelain in Pineapple? Most experts agree that the amount of bromelain, an enzyme, in pineapple is not at all harmful. In fact, bromelain is found mostly in the core of the pineapple, which we don’t eat. There is only a small amount of bromelain in the flesh of the pineapple, which is the edible part, and it isn’t enough for concern. In fact, in order for bromelain to cause contractions or early labor, you’d have to eat huge quantities of pineapple, and you’d very likely have a bad stomach ache before you even got to that point. In fact, pregnant women can eat several cups of pineapple per day and still not worry about it causing any serious problems. If you eat the pineapple slowly and in moderation, your stomach will tell you when the amount is starting to be too much. Just listen to your body and you’ll know when to stop eating pineapple for the day.   How to Add Appropriate Amounts of Pineapple to Your Diet If you’re developing some nutritious meals for pregnancy so you can have a well-balanced diet, the first thing you should know is that according to the United States Department of Agriculture (USDA), your diet should come from five basic food groups: Protein (meat, poultry, beans, etc.) Dairy (milk, yogurt, cheeses) Fruits (almost any type is fine) Vegetables (almost all of them) Grains (whole-grain bread, brown rice, oatmeal, etc.) If you wish to add some pineapple to your diet without going overboard, make sure that your diet is balanced, and try these tips: Add it to kabobs, along with meat and veggies Place it on top of a homemade pizza Add a few fresh pineapple chunks into your smoothie Add a few chunks into a stir-fry recipe Grill the pineapple to give it an even better flavor If you choose to eat pineapple from a can, make sure that the juice is 100% pineapple juice; otherwise, there is probably sugar added and that isn’t good for you. Simply put, if you wish to eat pineapple while you’re pregnant, use some common sense and don’t eat too much of it on any given day.   Conclusion Pineapple is a delicious and very nutritious fruit that is good for everyone, and that includes pregnant women. Contrary to what many people have been told, eating pineapple during your pregnancy will not cause a miscarriage or early labor, although you should always eat the fruit in moderation. Too much pineapple can cause digestive problems or a rise in your blood sugar since it has a lot of natural sugar in it.

Papaya is a nutritious and delicious tropical fruit that many people love, but if you’ve ever asked yourself, can you eat papaya while pregnant, the answer is “yes,” but only if the fruit is very ripe (fresh). There are a few misconceptions about pregnant women eating papaya, so if you love this type of fruit and you’re pregnant, it’s good to learn the rules associated with papaya before you rush out and buy some for yourself.   Can Pregnant Women Eat Papaya? Yes, you can eat papaya if you’re pregnant, but the fruit has to be very ripe. This should make your decision easier because the riper the papaya is, the juicier it tends to be in general. Unripe or raw papaya may still be good, but not as good as ripe papaya. Unripe papaya is usually green in color, so if you’re wondering how easy it is to tell the difference between ripe and unripe papaya, rest assured that it is very simple indeed. So, how can you tell if a papaya is ripe? All you have to do is smell it! Take a whiff of the papaya close to the stem to determine how ripe it is. Unripe papayas have no smell, ripe papayas smell sweet and feel fairly soft to the touch, and overripe papayas have unpleasant odors. And if the papaya is green, it is likely not ripe enough to eat. Still, the “smell” test is the easiest way to tell how ripe the papaya is.   Can Papaya Cause a Miscarriage in Early Pregnancy? There have long been concerns about papayas causing miscarriages in early pregnancy, but don’t panic just yet. When unripe papayas were given to mice in a lab, many of them did start to have contractions, which caused some of them to miscarry. When they were fed ripe papayas, this did not happen. The difference is that unripe papayas produce latex while ripe papayas do not, and latex is dangerous to the human body. Still, having contractions and having a miscarriage are two different things, and scientists are not completely convinced that eating unripe papaya will cause a miscarriage in all pregnant women. Nevertheless, most OB-GYNs advise their pregnant patients not to eat unripe papayas at all just to be on the safe side. They also recommend that if patients wish to eat papaya while pregnant and they cannot tell if the papaya is ripe or unripe, they need to avoid the fruit altogether. The bottom line is that if you’re pregnant, you should know for certain if a papaya is ripe or not before you eat it. If you are not 100% certain that it is ripe, it’s best to avoid it and choose another fruit instead. While the nutrients in papaya are good for both mother and baby, you can eat other fruits that have the same nutritional value. And you should also not panic if you find out that you’ve accidentally consumed a small amount of unripe papaya because you didn’t know about it. According to most OB-GYNs, there is very little chance that this will hurt you. That being said, if you are concerned at all, just mention it to your doctor at your next visit.   Substitutes for Papaya If you’re developing nutritious meals for pregnancy and you’re looking for fruits that are just as healthy as papaya but don’t pose any danger, you can choose one of the following: Apples are low in sugar, crunchy, and fairly high in fiber. Plus, there are many different types of apples to suit everyone’s preferences. Many melons, especially cantaloupe, have sweetness plus a soft texture that is very similar to papaya. Cantaloupes also contain fiber, vitamin C, and potassium. Everyone loves the sweetness of oranges, and if you eat only one orange per day, both you and your baby will get all of the vitamin C that you need. Many pregnant women eat papaya mainly for the high vitamin C content, but there are numerous other fruits you can choose that have just as much vitamin C, taste delicious, and will never form latex in them regardless of when you buy and eat them.   Some Other Tips to Keep in Mind Unripe or green papaya also contains an ingredient called papain. Papain is potentially bad for a developing fetus and may even cause certain congenital disabilities. When papaya is ripe, it will not be green in color but will have a pleasant golden-yellow peel. In addition to being ripe, papaya also must be washed thoroughly with water and a vegetable brush before eating. As far as papaya seeds are concerned, they are actually nutritious as a general rule, but fetal development can be affected if too many of them are consumed. Indeed, most obstetricians recommend that if you’re pregnant, you should not eat the seeds of the papaya, even in small amounts. The evidence regarding this is inconclusive, but it’s better to be safe than sorry. Finally, if the papaya has any bruises or broken skin, it’s best to avoid it. If you don’t notice the bruises until after you get home, simply cut them out to remove them from the fruit.   Conclusion Papayas can be eaten by pregnant women, but only if the papayas are ripe. Unripe papayas contain latex, which can be harmful to both mother and baby. Always make sure that the papaya is washed well and the dark spots or bruises cut out before you eat it. If you’re not sure whether the papaya is ripe or unripe, it’s best not to buy it.

When you’re pregnant, getting regular exercise is important, but just like everything else related to pregnancy, you have to have approval from your doctor first. If you love walking or jogging, winter time can present some challenges. In short, you can’t always do the same things you do outside when you have to stay in, but that doesn’t mean you have to stop exercising altogether. Below are five exercises for moms-to-be that you can do indoors.   Riding a Stationary Bike Stationary bikes are inexpensive yet give you a good cardio workout without putting stress on your joints. Most of them also don’t take up a lot of room, so they’re perfect for those days when it’s too cold or rainy to go outside but you still want to complete a good workout. Stationary bikes are also a great way to warm up before doing another type of exercise, including more strenuous cardio and even weight-lifting. Unless you’ve been doing high-impact cardio all along, you might want to stick with low-impact exercises while you’re pregnant, especially as the pregnancy progresses. Stationary bikes provide great workouts but aren’t too intense for women whose bellies are growing every month. Even if you’ve never ridden one, it’s usually acceptable to start riding one when you’re pregnant. In other words, stationary bikes are easy to learn!   Leg Exercises Leg exercises are good because strong leg muscles can help support the baby as it grows, and it can make childbirth a little easier. You can stick with basic leg lifts if you like, but you can also do some gentle lunges, plies for legs and glutes, and even some leg presses. If you’re curious about whether doing a basic leg press while pregnant is safe, the answer is “yes,” it is, provided you check it out with your OB-GYN first. If you’ve never lifted weights before, you’ll need to start off with very gentle movements and slowly build up from there. No intense weight-lifting is recommended even if you’re used to it, but if you get your doctor’s approval, you can go for it. Of all the muscles that need to be strengthened for a healthy pregnancy, leg exercises are some of the most important, and they can all be done indoors.   Body Stretches When you’re pregnant, it’s easy to pull a muscle due to the way your body moves when you’re carrying a child. The more you stretch your muscles, the less likely anything like this will occur. The lower back can be especially sore when you’re pregnant, especially in later pregnancy, but doing some stretching exercises can improve the situation greatly. All stretching exercises need to be done slowly and without bouncing, which could cause a pulled muscle to occur. For the right lower back stretches while pregnant, you can choose a basic squat-type exercise or a one-arm row. For the one-arm row, hold a five- to eight-pound weight in one hand and place the other hand on a chair. Bend forward slightly and bend your elbow as you hold onto the weight. Always keep your back as straight as possible and bend your knees slightly for more support. Not only does this exercise help your lower back, but it’s great for your biceps and triceps as well.   Prenatal Yoga Yoga is a great way to get into good shape whether you’re pregnant or not. It keeps your muscles nice and relaxed, improves circulation, and allows for better balance, which gets you in good shape and helps prevent trips and falls. Not all poses are good for pregnant women, so you’ll have to do some research first. Some of the asanas that are safe include the tree pose, locust, and the trichomania. There are other safe yoga poses for pregnant women as well, and most of them will keep both your body and your mind calm and relaxed. Yoga is an ancient exercise that has numerous benefits, and many of the poses make carrying a child and childbirth itself much easier, as well as recovering from childbirth afterwards. At the risk of sounding like a broken record, never start a yoga activity without consulting with your doctor first. Low-Impact Aerobics Even if you’re used to jogging or other high-impact exercises, it’s much easier on your body to stick with low-impact aerobic activities, especially as the pregnancy progresses. In addition to using a stationary bike, you can also swim, take a water aerobics class, or use an elliptical or stair-climber machine. As long as it isn’t a high-impact activity, you shouldn’t have any trouble participating in it. That being said, as you go from your first to your third trimester, you might find yourself needing to switch to lower-impact activities even if you’re used to the high-impact exercises. It is simply more comfortable to go with low-impact versions of exercise once you have a belly that’s continuously growing. Most low-impact exercises can be done indoors, and you can even walk indoors if that’s what you feel like doing.   Conclusion Indoor exercises are often needed when a mom-to-be lives in a place that gets very cold outside during the winter months. You shouldn’t think of it as being “stuck” inside because there are numerous exercises that can help you stay healthy during pregnancy. It’s best if you combine light aerobics, stretching, weight lifting, yoga, and leg exercises so that you can take care of yourself aerobically and in other ways as well.

If you’ve recently discovered that you’re pregnant, it’s normal to have all types of questions. One of the many questions that obstetricians get asked frequently is, “can I exercise when I’m pregnant?” As a general rule, it is considered safe to exercise while you’re pregnant and you can continue to exercise the way you did before you got pregnant because your body is already used to it. That being said, this is not the time to start a new exercise and there are exceptions to every rule.   Pregnancy Workout Plan for Each Trimester When it comes to a pregnancy workout plan, the first thing that you should do is check with your doctor. If your pregnancy and overall health are good, you can continue to exercise the way you did before you got pregnant, but there are exceptions. You may have a high-risk pregnancy, and if that’s the case, your exercise routine may have to change. Again, always check with your doctor to make sure that your workout routine is appropriate. As far as your first trimester, here are the four main things to concentrate on: Your legs. Try doing hamstring curls using a stability ball. Lay flat on the ball, including your head and neck, and lift your hips off the ball before using your legs to roll the ball backwards. Your core. Postpartum low-back pain is common, so try doing planks and reverse planks to strengthen your core so that your back is stronger. Your pelvic floor. A strong pelvic floor makes childbirth easier, so try doing Kegel exercises while lying on a yoga mat. Your cardio health. If the doctor gives you permission, make sure that you get regular moderate exercise that strengthens the heart and lungs. Keep in mind that a lot of things happen to your body when you’re pregnant and regular exercise can help you keep up with all of those changes, both physically and emotionally. For your second trimester, keep doing what you’re doing and add the following activities: For your legs, add some lunges and some sumo squats. Do your lunges at a 90-degree angle, and the squats will help glutes and leg muscles. For your core, add the bird dog, which is done on all fours with your right arm and left leg extended, and the farmer’s carry, which is basic walking while holding light weights in your arms. For your pelvic floor, continue to do your Kegels and practice breathing from your diaphragm while in a sitting position. Finally, continue to do cardio exercises. Add a modified version of jumping jacks called step jacks, as well as baby burpees, which are similar to carefully touching your toes. All of these exercises can be looked up online so you can learn exactly how to do them. Keep in mind that exercising regularly helps with your stability and balance, and it also makes weight control during pregnancy a lot easier. In short, there are numerous advantages to making exercise a regular part of your life for those precious nine months. Finally, let’s take a look at what to do for your third trimester. Your leg exercises can include calf raises, where you stand straight against the wall and lift your feet up to exercise those calves. Your core exercises can include a side plank with your knee down. For this one, you’re on your side and lifting your body up and down for several sets. Your pelvic floor exercises should include your Kegels, but you may have to stop doing the bridges for now. With your cardio exercises, it’s best to switch to more low-impact exercises, including swimming and walking.   Some Tips to Remember When Exercising While Pregnant Exercising is good for pregnant women, but keep in mind that it isn’t always easy. There are certain tips you should follow when determining your own pregnancy workout program, starting with these: Always modify the exercises to fit your comfort needs, and remember that what you can do in your first trimester isn’t necessarily good for the third trimester. Adjust your actions as needed the further along you get. Do not participate in hot yoga and make sure that you never get too hot when doing other exercises. Your body temperature should never be too warm. This is especially important during the first trimester. Drink lots of water before, during, and after you work out. In fact, whether you exercise or not, it’s necessary to stay well hydrated at all times when you’re pregnant. Never lay on your back for long periods of time, particularly in your third trimester. If you lie on your back too long, you might compress a vein called the vena cava, which supplies needed oxygen to the baby. Never participate in any type of contact sports while you’re pregnant. Try to wear some type of supportive clothing as you exercise, such as a belly band and a sports bra. It also bears repeating that you should never do anything unless you get the approval from your doctor, which is the most important tip of all.   Conclusion Exercising throughout your pregnancy has numerous advantages and as long as your doctor approves of the type of exercise you’re doing, you’re free to go ahead and do it. Some exercises will have to be modified to accommodate the physical limitations that are part of pregnancy, but the good news is that most pregnant women can do most types of workouts as long as their pregnancy is progressing as it should.

Trying to get pregnant is not always as simple as it sounds. In couples of reproductive age, roughly 9% of men and 11% of women suffer from infertility. Although that number may seem small, if you’re included in these groups, it can be very painful and stressful. Whether you choose intrauterine insemination (IUI) or you’re still trying to conceive the usual way, you’ve likely already wondered about exercising during this time, and that’s what this article is here to help with.   Can You Exercise While Trying to Get Pregnant? The simple answer is “yes,” you can exercise if you’re trying to get pregnant, but since overdoing it can affect ovulation and therefore your ability to conceive, keep in mind that light or moderate exercise should be the norm. Studies have shown that if you exercise one hour per day, or seven or more hours per week, it can actually contribute to your fertility problems. Strenuous exercise when you’re trying to get pregnant, including when you’re going through IUI treatments, is a huge no-no. It puts too much stress on the body, especially your reproductive and other organs, and this can certainly hinder your efforts to conceive. Many doctors, in fact, recommend that you keep your heart rate under 130 beats per minute as you exercise. In addition, keep away from exercises that involve heavy lifting and high-intensity exercises, including running and skiing. Even if you’re used to high-impact cardio workouts, you should switch to low-impact exercises that keep your heart rate below 130 and don’t produce too much stress on your muscles and joints.   What Not to Do During Implantation Again, exercise should not be strenuous, in part because it can cause contractions that will prevent implantation from occurring. Yoga, walking, and light or low-impact are good exercises to do when you’re going through IUI treatments, but give up the jogging and tennis games. If you aren’t sure if your current exercise plan is acceptable, just consult with your doctor. Here is a list of important things that you should do during IUI treatment: Try to stay as healthy as you can. This includes getting regular exercise, drinking lots of water to stay hydrated, not smoking or drinking, reducing your stress level, and attending support groups if you think one is necessary. When you do conceive, the shape your body is in will directly impact the health of your pregnancy and the child you’re carrying, so get a head start by getting healthy before you get pregnant. Don’t skip your folic acid supplement. Folic acid is part of the vitamin B family and helps with brain development, not to mention the production of new cells and even the creation of DNA. If the fetus doesn’t get enough of this supplement, it’s possible there could be some type of birth defect. Folic acid is an inexpensive supplement as well, so it doesn’t cost you much to keep you and your baby a lot healthier. Make sure that you get familiar with all of your options. Simply put, IUI might not be the best option for you. Keep in mind that there are numerous other options, too. If you’ve just read about IUI or heard about it from your best friend, this doesn’t necessarily mean that it’s right for you. If you haven’t already done so, make an appointment with a fertility specialist and see what they have to say about it. In addition to all of this, keep in mind that now is not the time to diet or try and lose weight. Concentrate on your health instead. After all, once you get pregnant, you’re going to have to gain weight so the baby can grow properly. For now, forget about dieting and counting calories and instead, concentrate on doing what's best for both you and the baby.   Other Important Tips to Keep in Mind When it comes to exercise, you’ve already learned that low-impact exercises work best, even if you were jogging in the past. That being said, you can still change things up every now and then to get some variety in your workout routine. As long as you follow the exercise “rules” already mentioned, you should be safe. Just make sure that you don’t go overboard with your workouts. For instance, you can switch from yoga to stationary bike riding or swimming to walking. As long as you’re not overdoing it or doing anything that’s too stressful, you’ll be fine. It’s also better if you stick with each exercise for a few weeks at a time instead of doing a different exercise each day. Stay well hydrated at all times, and never participate in contact sports until you speak to your doctor first. And in case you’re wondering, you can also do core-strengthening exercises if you like. In fact, as long as it isn’t too strenuous, working on your core can be advantageous because it helps with both posture and balance, both of which are important when you become pregnant. It can even help you get back into shape faster once the baby arrives.   Conclusion If you participate in any type of IUI or IVF to help you get pregnant, there are some do’s and don’ts that you have to follow. This is especially important in the area of exercise. Strenuous or high-impact workouts need to be avoided, but you can still participate in moderate workouts three or four times per week. You should also stay hydrated, take vitamins, and start acting like you’re already pregnant so your body is healthy enough to accommodate a pregnancy.

If you’re trying to get pregnant but seem to be having trouble, there could be a variety of reasons why it isn’t happening for you. If you haven’t had a complete checkup yet but you’re still interested in learning what you can do on your own, remember that when you’re in good shape, it is much easier to conceive. This is a general statement, of course, since many factors are involved when trying to get pregnant. Still, keep reading to learn more about exercise and fertility.   Is There Really a Relationship Between Exercise and Fertility? First of all, there is a relationship between how much you exercise and your fertility, but it may not be what you’re thinking. Just as with anything else in life, fertility is made simpler when you get moderate exercise on a regular basis. It makes sense when you think about it: the healthier you are, the more likely it is that your body will work the way that it’s supposed to work, including becoming pregnant. That being said, there are two main points to keep in mind. The first is that you do not have to be in excellent shape for your workouts to positively impact fertility. If you get yourself in such great shape that you’re able to run a marathon, that’s great, but it isn’t necessary if all you want is to get pregnant. Exercising 20 to 30 minutes per day, three or four times a week does you just as much good. In fact, and this is the second point, sometimes, exercising too much can be detrimental to your efforts to get pregnant. Exercising one hour or longer per day can actually make it harder to get pregnant. Why? Because exercising too much can inhibit ovulation, which makes it much harder for women to conceive. This means finding a balance between exercising and exercising too much is important.   Consider Your BMI Number Your body mass index (BMI) number is a good starting point for determining if your weight is appropriate. Any number that is between 18.5 and 24.9 means that you’re at a healthy weight. From 25 to 29.9 means that you’re overweight, and anything over 30 means that you’re obese. You can go online and find the charts that help you determine your BMI. All that you have to do is enter your height and weight, and the chart calculates the number for you. One word of caution, though. Your BMI number is not the only thing to consider when trying to determine if you’re in good shape. Someone whose build is muscular may have a higher BMI number than a person whose build is average, but this doesn’t mean that they are overweight. Once you determine what your BMI is, check with your doctor to help decipher what it means for you. The bottom line is this: there are many benefits of exercise when you’re trying to get pregnant, but since there are other factors to consider if you’re having trouble conceiving, remember that moderate exercise is good and too much exercise can be bad. As long as you’re getting regular moderate exercise and keep your weight within the normal range, it will be an improvement.   How Else Does Exercise Affect Fertility? If you’re curious to learn more about the power of exercise while trying to get pregnant, consider these things: If your BMI is below 18.5, you are considered underweight and may suffer with infertility just the same as women who are overweight Exercise affects several hormones in women, including estrogen, progesterone, testosterone, insulin, and even cortisol While exercise affects fertility, it is only one of the factors that can affect if or when you conceive Exercise affects ovulation in numerous ways, including the release of eggs and even the outcome of your pregnancy If you’ve been trying to conceive for one year or more (six months or more if you’re over the age of 35), you should schedule a complete medical exam Regular exercise that is moderate can also affect your ability to conceive in other ways. It improves blood flow to various organs, including the reproductive organs; reduces the risk of experiencing certain conditions that lower futility, such as polycystic ovarian syndrome (PCOS); and helps ensure that all hormone levels are where they should be, which can help you conceive.  Regular exercise also helps reduce your stress levels and help you relax, both of which can help you get pregnant.   How Do You Start? If you’re not pregnant and you’ve never exercised, don’t panic when considering how you’re going to start. A good pre-pregnancy workout can be whatever you want it to be; just make sure you start out slowly and build up from there. Whether you like to ride a stationary bike, take an aerobics class, go jogging, or swim, start out with ten minutes per day of exercise and keep going until you’re exercising 20 to 30 minutes per day, roughly four days a week. You might also want to consider getting a complete checkup before you get started, not only so your doctor can give you some helpful tips but also to ascertain your overall health status and learn what your starting point is. Your doctor should know that you’re trying to get pregnant so they can recommend what type of exercise you should choose.   Conclusion While regular exercise can affect your ability to get pregnant, it isn’t the only factor to consider. Taking excellent care of yourself both physically and emotionally is a great start, and your doctor should always be involved in your important decisions.

While getting pregnant is simple for many women, for others it is challenging and difficult. To make things worse, the longer it takes, the more stressful it can become, and since stress levels can affect the ability to conceive, finding ways to reduce stress is important. Fortunately, there are now natural ways to increase the odds of conceiving, and this includes finding the perfect way to exercise when trying to get pregnant. Yoga is one of those exercises, so if you’re interested in trying fertility yoga so you can finally get pregnant, below are some good ones to consider.   Cat Stretch The cat stretch actually helps reduce menstrual cramps, so it’s a great pose to learn for many reasons. To start, get down on all fours and make sure your knees are below your hips. Next, inhale then round your back and make sure your navel is drawn inward. Bend your head and place your chin on your chest, then slowly move back to the starting position while exhaling.   Cobra When it comes to easy and amazing yoga poses that boost fertility, this one can be done by almost anyone. You start by lying on your mat facing down, making sure your feet are hip-width apart and your hands are by your side. Place your hands on the mat to push yourself up slowly until your shoulders and gaze are facing upwards, then hold the position for a few seconds.   Warrior 2 This is another common yet easy-to-do yoga pose that you should be able to do even if you’re a beginner. Stand up straight with your heels slightly apart, then exhale and place one foot to the side of the other one, stretching it out as much as you’re comfortable doing. Then spread your arms out to your side and change the position of the foot you moved so it’s perpendicular to the foot you didn’t move. Bend the leg of the moved foot until it’s parallel to the floor but make sure that foot is flat on the ground. Keep this position for a few seconds, then inhale as you get into the original position.   Bridge Looking for yoga postures for conceiving doesn’t have to be a challenge, and this is another simple one for you to choose. Start by lying flat on your back with your knees bent and your arms lying by your side. Next, bend your hips upward and move the feet slightly apart. Your body should look like a diagonal line (a “bridge”). Stay this way for 12 to 15 breaths.   Legs up the Wall This exercise is not only simple but also super relaxing. Lie on your back and place the buttocks and hips against the wall and your legs straight and placed against the wall. Relax your arms to your sides and stay this way for 10 to 15 breaths before stopping. While you’re doing this one, your body should be at a 90-degree angle.   Reclining Bound Angle Relax on your back and if necessary, place a pillow under your neck for extra comfort. Spread your arms by your side with your palms facing up, and place your legs apart with your feet touching so they are open and look like a butterfly. Your feet will be together and your legs are flat against the floor. Remain there for 10 to 15 breaths before relaxing. This fertility exercise works in part because it relaxes the groin and inner thigh muscles.   Goddess This one is both relaxing and fun. You start by standing tall, then you spread the feet apart and bend your legs so you’re actually squatting. Place the arms out, bent at the elbow, with your fingertips facing the ceiling. If you need to, start by squatting only as long as you’re comfortable with and squatting further down as your muscles start to relax more and you get used to the pose.   Downward-Facing Dog Start on all fours with your arms and legs as close together as possible. With your back straight, spread your arms forward on the mat with your head in between them, and do this until your body looks like a perfect upside-down “V.” Make sure that your heels are flat on the floor, and you can bend the knees slightly if you’re too uncomfortable.   Relaxation This is the ultimate exercise for conceiving a pregnancy because it is a basic relaxation pose. Lie flat on your back with your legs and feet straight out on the mat and your arms relaxed by your side, palms facing up. Lie there completely still for five minutes, breathing slowly in and out so you’re completely relaxed the entire time.   Seated Forward Fold Sit on the mat facing forward, with your legs together and spread out in front of you. Bend the feet upward, then lean over slightly and gently place your arms on the mat on the side of your legs, with your palms down. Stretch gently as much as you can for one to two minutes. Never bounce as you stretch because it can pull or strain a muscle. Just relax and stretch as much as you can.   Conclusion The bottom line is this: several yoga postures for conceiving can be successful because they relax and open up several parts of your reproductive system. They help you relax, can stimulate blood flow, and increase circulation to areas such as the heart, abdomen, and the pelvic area. For many women, these yoga poses have helped tremendously.

Are you a breastfeeding mom looking for ways to make the winter season easier for you and your baby? Winter can bring its own set of challenges when it comes to breastfeeding, especially when you are outside. So, to help you and your baby stay nice and snug during the colder months, I’m here to share a few of my best winter breastfeeding tips and winter baby must-haves for breastfeeding moms.   Dress for Warmth and Comfort Staying warm during winter breastfeeding is all about smart choices. My biggest tip is to layer up your nursing wear for comfort, which allows you to adjust to changing temperatures indoors and outdoors. Start with a soft, breathable nursing bra as your base layer. Then, add a loose-fitting, long-sleeved breastfeeding friendly shirt or sweater. This will provide easy access for breastfeeding while keeping your upper body warm. On top of that, layer a cozy cardigan or jacket that you can easily remove if you get too warm. For the bottom half, opt for comfortable, stretchy leggings or pants that allow for easy movement. Don't forget to wear warm socks and slippers to keep your feet toasty. Lastly, invest in a warm and stylish nursing cover or blanket to shield you and your baby from cold drafts while breastfeeding. By dressing in layers, you can easily adjust your clothing to maintain a comfortable temperature throughout your breastfeeding journey in winter.   Maintain Proper Hydration It's easy to forget about drinking enough water when the weather gets colder, but staying hydrated, especially in the colder months is essential for both you and your baby. Drinking enough water helps with milk production and maintaining your milk supply, especially for exclusive breastfeeding. Aim to drink at least eight cups of water or other hydrating fluids each day. Carry a water bottle with you wherever you go and set reminders on your phone to drink regularly. If you find it difficult to drink plain water, try adding some flavor with a slice of lemon or a splash of fruit juice. Remember, staying hydrated is crucial for successful breastfeeding during the winter season. For your baby, breastfeed regularly, look for feeding cues, and keep track of their wet diapers to ensure they stay hydrated.   Plan Your Feeds As a mother who breastfeed for over 5 years between my two little ones, I know that planning your feeds isn’t always possible, but when you’re out and about I recommend trying to think of warm places you can stop at and breastfeed. This might be a café, a friend’s house, or even your car. If you do need to feed outside, then look for a place that is sheltered from the elements.   Try Breastfeeding in your Baby Carrier Breastfeeding in a baby carrier during winter offers a practical solution for on-the-go moms. I recommend choosing a breastfeeding-friendly carrier or wrap and practice at home to ensure both you and your little one are comfortable. Adjust the carrier position for a good latch and dress in layers to regulate body temperature during outdoor feeds. Opt for carriers with built-in covers or use a separate nursing cover for added privacy and protection from the cold.   Create a Cozy Breastfeeding Environment When at home, look to create a warm and inviting space for you to breastfeed in by surrounding yourself with cozy blankets and pillows. These soft and comforting materials won't only keep you warm during the winter months but also provide a comfortable environment for you and your baby. Arrange the pillows to support your back and arms, ensuring proper positioning and reducing strain on your body. Consider using a nursing pillow to provide additional support and help you find a comfortable breastfeeding position. Dim the lights or use a soft lamp to create a soothing atmosphere. Play some calming music or use a white noise machine to block out any distracting sounds. And look to maintain an ideal room temperature as babies are more sensitive to cold weather.   Protect your Baby’s Skin from Dryness To prevent your baby's skin from becoming dry during the winter months, it's important to take extra steps to keep their skin moisturized. The cold and dry air can strip away the natural oils from their delicate skin, leading to dryness and irritation. One simple way to protect their skin is by using a gentle and hydrating moisturizer regularly. Look for products specifically designed for babies, as they're usually mild and free from harsh chemicals. Additionally, try to limit your baby's time in hot baths or showers, as this can further dry out their skin. Instead, opt for lukewarm water and keep bath time short. Finally, dress them in soft and breathable clothing made from natural fibers, like cotton, to help prevent irritation.   Use a Nipple Cream Just like your baby’s skin, your nipples are prone to dryness during winter. And the last thing you want to be dealing with is sore, dry, and cracked nipples! So, I highly recommend using a good nipple cream to keep your nipples moisturized.   Keep Breastfeeding when Ill Continuing to breastfeed when you're sick is highly encouraged, as breast milk offers essential antibodies that can benefit your baby's immune system. Stay hydrated, get plenty of rest, and consult with your healthcare provider about any medications. Don’t forget to practice good hygiene, wash your hands frequently, and wear a mask if needed. Even if you're under the weather, breastfeeding provides comfort and crucial immune support for your baby. If direct feeding is challenging, consider using a breast pump to express your breastmilk to maintain your milk supply. Monitor your baby's health closely, and if you have any concerns, seek guidance from healthcare professionals to ensure both your well-being and your baby's.   Guest writer：Allison Banfield (Founder of Proud Happy Mama)

As a new mom, the transition to motherhood can be both exciting and overwhelming. The journey of motherhood is a unique experience for every woman, but one common factor is the need for a strong support system. A support system can include family, friends, healthcare providers, and other new moms who can offer guidance, advice, and emotional support. The importance of a support system for new moms cannot be overstated. It can help alleviate feelings of isolation, anxiety, and stress that often come with the challenges of motherhood. Having someone to talk to and share experiences with can make a significant difference in a new mom's mental health and well-being. Additionally, a support system can provide practical assistance such as helping with household chores, cooking meals, and caring for the baby, which can give new moms the time and space they need to rest and recover. So, don't underestimate the importance of having a support system – it can truly be a game-changer for your well-being and confidence as a new parent.   Emotional Benefits of Support Systems Being a new mom, having a support system can provide numerous emotional benefits. Here are some of the most significant ones: Reducing Postpartum Depression Postpartum depression is a common condition that affects many new moms. However, having a postpartum support system can help reduce the risk of developing this condition. Studies have shown that new moms who have a strong support system are less likely to experience postpartum depression than those who don't. Reducing Feelings of Isolation Connecting with other moms who've faced similar challenges can significantly reduce feelings of isolation for new moms. Being a new mom can be isolating at times, especially when you're navigating through unfamiliar territory. However, by reaching out to other moms who've gone through or are going through the same experiences, you can find comfort, social support, and a sense of belonging. Enhancing Maternal Self-Esteem Becoming a new mom can be overwhelming and challenging, which can sometimes affect a woman's self-esteem. However, having a support system can help boost maternal self-esteem. When a new mom has people around her who offer encouragement, praise, and support, she is more likely to feel confident in her abilities as a mother. Fostering Parental Bonding Having a support system can also help foster parental bonding. When a new mom has people around her who are supportive and caring, she is more likely to feel connected to her baby and to enjoy the experience of being a parent. This, in turn, can help strengthen the bond between parent and child. At the end of the day, a great social support group should be there to listen to your concerns, validate your feelings, and offer a shoulder to lean on. They should help provide you with a safe space where you can express your joys, fears, and frustrations without judgment. As well as helping alleviate your anxieties and make you feel less alone on this journey. Emotional support can also come in the form of reassurance and encouragement, reminding you that you're doing your best and that it's okay to ask for help.   Physical Health and Recovery When navigating the challenges of motherhood, new mothers greatly benefit from the practical assistance of their support system in tackling daily tasks. Whilst this will look different for each new mom, here are a few ways in which a support system can physically help you as a new mom. Assistance with Postpartum Care Postpartum care includes help with tasks such as bathing, changing, and feeding the baby, as well as assistance with personal care and household chores. Having someone to rely on can help alleviate stress and allow for a smoother recovery process. In addition, having access to medical professionals who specialize in postpartum care can also be beneficial. This can include a healthcare provider who can monitor physical healing and provide guidance on any concerns or complications that may arise. Promotion of Healthy Habits A support system can also play a crucial role in promoting healthy habits for new moms. This includes encouraging proper nutrition, hydration, and exercise, as well as providing emotional support and encouragement. Having someone to exercise with or prepare healthy meals with can make it easier to maintain healthy habits. Additionally, emotional support can help alleviate stress and promote mental well-being, which can have a positive impact on physical health. Overall, having a strong support system can be essential for new moms when it comes to physical health and recovery. With the right support in place, new moms can focus on healing and adjusting to their new role as a parent. Navigating New Parenthood As a mom of two, I know firsthand that navigating the world of parenthood can be overwhelming. There are so many new things to learn and decisions to make. Having a support system in place can make all the difference. Sharing Knowledge and Experience One of the most valuable aspects of a support system is the opportunity to share knowledge and experience with other moms. Whether it's through a mom's group, online forum, or just chatting with friends, hearing about other moms' experiences can be incredibly helpful. I've found that talking with other moms about their struggles and successes has given me a sense of perspective and reassurance. It's comforting to know that I'm not alone in my struggles and that there are others who have gone through similar experiences. Access to Resources and Services Another important aspect of a support system is access to resources and services. There are so many resources available to new moms, from lactation consultants for breastfeeding support to parenting classes to mental health services. Having a support system in place can help connect you with these resources and ensure that you're getting the help you need. Whether it's a friend who recommends a great lactation consultant or a mom's group that hosts parenting classes, having access to these resources can make a big difference. Overall, navigating new parenthood can be challenging, but having a support system in place can make it much easier. By sharing knowledge and experience and having access to resources and services, new moms can feel more confident and prepared for the journey ahead.Guest writer：Allison Banfield (Founder of Proud Happy Mama)

Breastfeeding is a wonderful experience and provides your baby with everything that they need to grow and thrive. Breast milk is, indeed, a perfect food. That being said, breastfeeding can be exhausting because each time you feed your child, you lose a lot of fluids. When it comes to breastfeeding exhaustion, however, the remedies are very simple, so you can get back to feeling a lot less tired immediately if you follow a few simple tips. Below are six of them.   1. Increase Your Caloric Intake Yes, it takes extra calories to make enough breast milk for your baby to grow. Because of this, you need to add a minimum of 500 calories per day to your diet. In other words, this is not the time in your life to concentrate on losing weight. Instead, concentrate on eating enough to make the calories needed to produce that much breast milk. Some experts recommend that up to 800 extra calories are needed, but each mom is different, so check with your doctor and always follow that advice instead. Whatever the number ends up being, keep in mind that you do indeed need extra calories in order to produce the milk your baby needs.   2. Drink Lots of Fluids Postpartum fatigue is a real thing, but it doesn’t have to stick around a long time. Fatigue is always a part of a new mother’s life in the beginning, but if you eat enough and drink enough fluids, it will help a lot. Remember the old eight-glasses-of-water-per-day recommendation? This is a good one to follow, but you should also make sure that you’re drinking healthy drinks, such as water or sugar-free juice. Also, keep in mind that you should never drink anything with caffeine in it because caffeine is a stimulant. Caffeine is also proven to dehydrate the body, and dehydration automatically makes your fatigue a lot worse.   3. Watch the Foods That You Eat Adding calories to your diet is important, but it’s more important to choose the right foods whenever you’re hungry. It’s a good idea to eat three meals per day plus one or two snacks. When you’re hungry and you reach for food, make sure that it isn’t junk food or high-sugar food. Instead, try eating foods such as yogurt, oatmeal, and green tea, not to mention fruits, vegetables, and lots of high-protein foods. High-protein foods are good because they tend to make you feel fuller longer, and they give you the extra energy that you need when you breastfeed. In fact, a lot of OB-GYNs recommend that breastfeeding women eat the same way they ate when they were pregnant.   4. Consider Pumping at Least Occasionally Some nursing moms ask themselves, does pumping make you tired? The answer is yes, it can. Not only are the fluids coming out faster than they usually do when you’re breastfeeding, but the pumping action itself can tire you out, especially if you’re using a manual breast pump. If you choose to use an electric breast pump, it can help a lot, and while they can be pricey, it can save you energy in the long run. When you lose fluids like this, it is bound to make you tired, which is why getting extra calories and drinking extra fluids each and every day is so important. Of course, another huge advantage of pumping is that your partner can help with one or more of those late-night feedings, which means that you can get some extra sleep.   5. Get Some Extra Sleep When You Can Did you chuckle at this tip? We don’t blame you! The truth is that all mothers of newborns are tired, so this shouldn’t be a concern when it happens to you. Nevertheless, the saying “sleep when the baby sleeps” is excellent advice. Naturally, you may not be able to do this if this isn’t your first child, but if it is your first child, it’s a good time to ignore housework and take a nap whenever the baby does the same. You might think that these short catnaps aren’t doing you any good, but they are. Napping when the baby naps is a great way to get the extra sleep you need to feel at least a little better throughout the day.   6. Try to Exercise Regularly If you took a lot of cardio classes before you had your baby, you may not be able to go back to those immediately, but if you try to meditate, do yoga, or simply take a walk around the block, it can do you a lot of good. It’ll clear your head and help you feel better both physically and emotionally. It can also help increase your energy levels so you don’t feel nearly as tired. Keep in mind that you’ll need to get your doctor’s approval before starting to exercise again, regardless of the type of delivery you had. Most doctors require you to take at least a week or two off, but again, that depends on your doctor.   Conclusion Breastfeeding is hard work, even though it is also very rewarding. Remember, you are responsible for feeding a tiny human, and that can take a lot out of you. That being said, there are still things you can do to help relieve some of the fatigue you’re feeling, and most of them are very simple to do. Remember that when you’re breastfeeding, you should be good to yourself because you’re tired for a good reason, and you will not be that tired forever.