pregnancy

Mar

Postpartum

Part 3 of our 3-part Fertility Series: Postpartum

Article by Bianca Sheedy

Welcome to the third and final part of our fertility series, where we will be focusing on the postpartum period. The months after birth are a period of recovery and replenishment for both the birthing and non-birthing partner, and where issues with milk flow may arise.

Promoting healthy milk flow!

The first 3 months of the postpartum period is an important time to replenish depleted nutrients and support healing after giving birth. Nutrient requirements actually increase during breastfeeding so ensuring you have a nourishing diet and the right type of nutritional support helps to encourage healthy milk flow and establish breastfeeding.

Top tips for increasing milk flow for breastfeeding:

Eat a nutrient dense diet, with a wide variety of whole foods.
Continue taking a good quality natal multivitamin supplement throughout the breastfeeding stage
Increase your dose of a high-quality, breastfeeding specific probiotic to support key species of important bacteria that can be passed onto your baby. This will help to support their immune system, gut health, and potentially reduce the prevalence of eczema.
Make home-made lactation cookies using Bianca Sheedy’s recipe below.

Traditions of post birth; would it benefit our modern-day new mothers?

There are many cultures around the globe who engage in traditional rituals to support maternal recovery in the postpartum period. Traditional Chinese customs practice “Sitting the month”, a sacred time where new Mothers are advised to stay home to focus on their own postpartum recovery while looking after their baby.

In modern day society, new parents can have the pressure of entertaining family and friends who want to meet their newborn baby. New Mothers may benefit from saying ‘yes’ to help when offered, taking periods of rest, and allowing themselves to be “mothered” during this transition period.

Our Naturopathic fertility specialist, Bianca Sheedy, recently went to a friend’s Blessingway where, rather than gifts, the new mother requested that her guests make a healthy postpartum meal that she could freeze and enjoy during the first few weeks after giving birth. Perhaps this extra quality time is the best gift we could give new parents.

How can we support the non-birthing partner?

Welcoming a new baby into your life can be a big adjustment for parents. The recovery of new Dad’s/non birthing parents is just as important! Father’s and non-birthing parents can also experience antenatal and postnatal anxiety and depression; therefore, it is important that we find more ways to support them during this new stage of life.

Our Naturopaths at Bondi Health and Wellness can support the non-birthing partner by providing nutrition and lifestyle advice, as well as herbal and nutritional medicine, where indicated, to help them adjust to this new stage of ife. So if you would like to book an appointment with one of our Naturopaths please click here

Mar

Pregnancy

Part 2 of our 3-part Fertility Series:

Pregnancy

Article by Bianca Sheedy

It is critical to eat a well-balanced diet in the months leading up to conception and throughout pregnancy, including lots of colourful fresh vegetables, fruit, wholegrains, healthy proteins, nuts and seeds. You will also need a specialised prenatal and pregnancy multivitamin and mineral which ensures you receive all the nutrients required for a healthy pregnancy.

What are the key pregnancy nutrients and why are they important?

Protein is crucial for the baby’s growth.
Food sources: Meat, fish, seafood, eggs, legumes, beans, nuts and seeds, buckwheat, quinoa and brown rice.

Folate reduces the risk of neural tube defects.
Food sources: Spinach, broccoli, cabbage, bok choi, black eyed peas, asparagus, brussel sprouts, avocado, lettuce, peas, kidney beans and peanuts.

Vitamin B12 reduces the risk of neural tube defects, intrauterine growth restriction, risk of low birth weight and miscarriage.
Food sources: Beef, chicken, lamb, mushrooms, almonds, eggs, quinoa and salmon.

Choline reduces the risk of neural tube defects and improves the baby’s cognitive outcomes.
Food sources: Meat, fish, dairy and eggs.

Iron deficiency is linked to miscarriage, preterm birth, low birth weight and reduced placental development.
Food sources: Red meat, pork, chicken, lamb, oysters, white beans, dark chocolate, lentils, spinach, firm tofu, kidney beans, sardines, chickpeas, canned tomatoes, potatoes and cashews.

Omega 3 fatty acids (particularly DHA) are important for fetal development and brain health.
Food sources: Oily fish- salmon, sardines, mackerel and phytoplankton.

Vitamin D deficiency is linked to pre-eclampsia, increased asthma risk, abnormal bone growth, poor embryo growth, miscarriage and preterm birth.
Food sources: Salmon, tuna, sardines, beef liver and eggs.

Zinc deficiency has been linked to preterm births and may even prolong labour times.
Food sources: Oysters, beef, crab, lobster, pork, beans, chicken, cashews, chickpeas, oats, almonds and peas.

Iodine helps to support thyroid health during pregnancy, support fetal development and reduces the risk of post-natal thyroiditis.
Food sources: Seaweed, cod, fish, prawns, eggs and prunes.

Calcium is important for forming healthy bones and teeth for your baby during pregnancy.
Food sources: Milk, cheese, yoghurt, firm tofu, broccoli, kale, bok-choy, almonds and brazil nuts.

How can our Naturopathic Fertility Specialists help?

Our Naturopathic fertility specialists at Bondi Health and Wellness can support your hormone health, coach you to achieve optimal timing for conception, assess your nutritional status, test for deficiencies, provide specific pregnancy nutrition advice and prescribe any necessary supplements.

To read Part 1 of our Fertility Series, Preconception, follow this link.

Book an appointment with one of our Naturopaths to learn more about how to support a healthy pregnancy!

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