I don’t think it’s news to anyone that diet plays a vital role in overall health. There’s advice everywhere: what to eat to boost the immune system, boost energy, get healthier looking skin and hair…. I could go on.
Problem is, even though we know a nutrient-rich diet will help our recovery after giving birth, it’s easier said than done!
Yes we want to eat plenty of protein, fruit and veg, and home-made meals. But when I had my first and was exhausted, struggling to breastfeed, and generally overwhelmed, I found it very easy to reach for the biscuits! I had a lazy feeder who kept falling asleep on the boob and got told I had to pump to boost my milk supply. After every feed. In hindsight I’m not convinced this was necessary, or the fenugreek. Did anyone else take that? Seriously, I’ve never been so aware of my own stench before, the stuff oozes out of your pores. And just when your baby is learning to recognise mummy’s smell!
Anyway, up at 2am, feed for 30 minutes each side (as he was such a slow sucker) then pump. So back in bed at 4am, if I’m lucky, to get up again at 5 for a repeat… You’re damn right I had a packet of Cadbury’s Fingers next to me during those night time marathons!
Second time round I was better prepared with healthier snacks on hand, and if I did it again if be even more organised by filling my freezer with ready made bags like these.
But what specific diet tip would I give to new mums?
Bone broth.
Or just broth/ soup. Bone broth is trendier at the moment though (or at least calling it that seems to mean it costs more)!
Most women will get Diastasis Recti (DR) during their pregnancy, and while Mother Nature is fantastic, and it can heal on its own, poor sleep, nutrition, alignment and a lack of muscle tone beforehand can make it harder. For those who haven’t healed by 8 weeks post partum, it won’t heal without specific exercise/physiotherapy intervention to help (Coldron et al 2008). But to get the best results possible you need to look at stress, sleep and nutrition too. And when I get a client who needs to work on repairing DR, my number 1 nutrition tip is bone broth.
The midline (called the linea alba), which has become stretched as the abdominal muscles have moved apart, is made of collagen. So you need to eat foods that encourage this collagen to repair. (As a bonus this will also let the pelvic floor recover, and let’s face it that’s taken some punishment too!)
The most efficient way to do this is from animal protein, specifically the skin, cartilage and bones, which is rich in gelatin, which is derived from collagen. Broth is the best source of this. It’s not as straight forward as eat collagen and your body will use it as collagen; we don’t absorb collagen whole. Your body will break it down and use it as it needs to. Bone broth has a different amino acid (the building blocks of protein) profile than muscle meat though, and is easily digested and anti-inflammatory. For any vegetarians- yes you can rebuild from plant sources, but the key word is‘efficient’.
The other benefit is that it hydrates you. Water is also an essential part of your recovery and tissue repair, and so many mums end up not drinking enough.
And remember, if you don’t like broth you can use it as a base for another soup, like tomato, or as stock, which is what I usually do, cooking rice in it or adding it to casseroles. Click here for my chicken stock/ soup recipe.
What can be a substitute for Vegetarian ?
Hi, sorry for the slow response, I’ve been on holiday. There’s no vegetarian alternative that has the exact same nutritional content, but something like daal or soups with pulses will contain protein and help keep you hydrated, plus the added vitamins, minerals and fibre from the pulses and any vegetables. Otherwise focus on including protein with each meal from a variety of sources, or maybe using a protein shake to help if you struggle with this.