🚀Boost Your Energy with 5 Tips for Breastfeeding Mums

Breastfeeding mother

Breastfeeding is a beautiful and rewarding experience for new mums, but it can also be incredibly demanding. Maintaining energy levels can be a real challenge. Sleepless nights, hormonal changes, and the physical demands of breastfeeding can leave mothers feeling drained and exhausted.

Although we can't give you the gift of 8-hours of uninterrupted sleep, we can give you some tips to help get you through the fog and feel more vibrant and alive!

1. Nutrition tips for breastfeeding mums

Sustaining energy levels while breastfeeding relies heavily on eating healthily, as your nutritional demands skyrocket during this period. Falling short of meeting your increased nutritional needs can result in feelings of fatigue. Nourishing your body with the appropriate nutrients is crucial for both your personal well-being and the quality of your breast milk. Here are essential nutritional tips for breastfeeding mums:

Prioritise protein-rich foods: Incorporate lean meats, poultry, fish, eggs, legumes, nuts, tofu and dairy products into your diet. These foods are rich in protein, which provides the building blocks for energy production and muscle repair.

Include whole grains: Whole grains like brown rice, quinoa, oats, and whole wheat bread are excellent sources of complex carbohydrates. These carbohydrates provide a steady release of energy and help prevent blood sugar crashes.

Emphasize healthy fats: Include sources of healthy fats such as avocados, nuts, seeds, and olive oil in your meals. Healthy fats provide a concentrated source of energy and support brain health.

Fruits & Veggies

Aim for a variety of fruits and vegetables to ensure you're getting a range of vitamins and minerals to support your overall health.

Listen to your Body

Remember to listen to your body's hunger and fullness cues and eat regular, balanced meals throughout the day. Skipping meals can lead to increased hunger and overeating anything in sight(!) later in the day.

Struggling for Time?

Incorporating a nutrient-packed In Shape Mummy Healthy Shake into your daily routine can provide a convenient and effective energy boost for breastfeeding mums. Formulated with 25 essential vitamins & minerals, protein and superfoods, this shake is specifically designed to support postnatal health and breastfeeding mums. Enjoy it as a quick and nourishing breakfast or snack option to fuel your body and keep your energy levels up throughout the day.

2. Hydration and its role in sustaining energy levels

Staying hydrated is crucial for breastfeeding mothers to maintain their energy levels. Dehydration can cause fatigue, headaches, and a lack of mental clarity, which can make it even more challenging to care for a baby. Here are some tips to help you stay hydrated:

Drink water throughout the day: Keep a water bottle handy and sip on water regularly. Aim for at least 8-10 glasses of water per day, or more if you feel thirsty.

Include hydrating foods in your diet: Fruits and vegetables with high water content, such as watermelon, cucumbers, oranges, and strawberries, can contribute to your overall hydration levels. Make it a point to include these foods in your meals and snacks.

Limit caffeine and alcohol: While it's tempting to rely on caffeine or alcohol for a quick energy boost or stress relief, they can actually dehydrate your body, as well as being passed on to your baby. Limit your intake of these beverages and opt for water or herbal teas instead.

Remember, breastfeeding mums have higher fluid requirements than usual, so it's essential to prioritize hydration throughout the day. Listen to your body and drink whenever you feel thirsty.

3. The importance of rest and sleep for breastfeeding mums

Sleep deprivation is a common challenge for new mums. Whilst getting 8 hours of uninteruppted sleep is likely unrealistic, here are some tips to help you get some more rest: 

1. Take short power naps: When your baby sleeps, take advantage of those moments to rest yourself. Even a 15-20 minute power nap can help recharge your energy levels and improve your mood. Your health is most important than housework or other chores.

2. Establish a consistent sleep routine: Try to create a sleep routine for both you and your baby. Consistency can help signal to your body that it's time to rest, making it easier to fall asleep and stay asleep.

3. Ask for support: Don't hesitate to ask for help from your partner, family, or friends. Having someone else take care of the baby for a few hours can give you the opportunity to rest and rejuvenate.

Remember, it's important to be gentle with yourself and prioritise self-care. The demands of breastfeeding can be overwhelming, but taking care of your own needs is crucial for your well-being and your ability to care for your baby.

4. Incorporating physical activity into your routine

While it may seem counterintuitive, regular exercise can actually help boost your energy levels as a breastfeeding mum. Engaging in low-impact activities like walking, yoga, or swimming can provide numerous benefits, including increased stamina, improved mood, and enhanced sleep quality. Exercise releases endorphins in your brain which are happy hormones. Here are some tips for incorporating physical activity into your routine:

Start slowly: If you're new to exercise or haven't been physically active during pregnancy, start with gentle activities like walking. Gradually increase the intensity and duration of your workouts as your body adjusts.

Find a supportive bra: Invest in a well-fitting, supportive sports bra to provide comfort and reduce breast discomfort during exercise.

Listen to your body: Pay attention to how your body feels during and after exercise. If you experience any pain, discomfort, or excessive fatigue, it's important to take a break and consult with your healthcare provider.

Fresh Air

Spending a little time outside each day is super important. Not only will the increased oxygen intake give you an energy boost, but you'll also get your daily dose of vitamin D. Vitamin D is most easily produced by safely exposing our skin to sunlight. So fifteen minutes outdoors each day can make a world of difference.

5. Managing stress and mental well-being

Managing stress is crucial for maintaining energy levels and overall well-being. Practice stress-reducing techniques such as deep breathing exercises, mindfulness meditation, or gentle yoga to help calm your mind and relax your body.

Delegate tasks when possible and don't hesitate to ask for help from your partner, family, or friends. 

Try and fit in some self-care activities like painting your nails or taking a warm bath. 

Remember to be kind to yourself and acknowledge that it's okay to not be perfect – focus on progress, not perfection.

In Conclusion

As a breastfeeding mum, it's natural to feel exhausted and drained at times. However, by prioritising your energy levels and implementing these essential tips, you can boost and sustain your energy throughout your breastfeeding journey.

Remember to nourish your body with a balanced diet, stay hydrated, get adequate rest, stay physically active, and prioritise self-care. Building a support system and seeking help when needed are also crucial for maintaining your energy levels and overall well-being. 

Embrace the incredible journey of motherhood with newfound energy and confidence, knowing that you're taking care of yourself and your little one. Take each day as it comes and congratulate yourself for doing the most important job in the world of being a mum. Things will get easier in time. You're doing a great job. xx

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