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All you need to know when Breastfeeding
Categories Nutrition during lactation

All You Need to Know When Breastfeeding

Breastfeeding burns extra calories, thus it can help you lose weight faster after your pregnancy. It releases the hormone oxytocin, which aids in the return of your uterus to its pre-pregnancy size. Breastfeeding also reduces your chances of developing breast & ovarian cancer and osteoporosis.

It saves you time and money because you don’t have to buy and measure formula, sanitise nipples, or reheat bottles. It also allows you to spend quality time with your newborn and bond.

What is breast milk?

Your breasts create perfect “first milk” for the first few days after birth. It’s known as colostrum. Colostrum is thick and yellowish, and there isn’t much of it, but it’s enough to meet your baby’s nutritional requirements. Colostrum aids in the development and preparation of a newborn’s digestive tract for the digestion of breast milk and enhances immunity of the newborn.

Colostrum is the earliest phase of breast milk, and it changes throughout time to provide your baby with the nutrition he or she requires as it grows. Transitional milk is the name of the second phase. Your body makes this as your colostrum is eventually replaced by mature milk, the third phase of breast milk.

After colostrum, you’ll start producing transitional milk, followed by mature milk – 10 to 15 days after giving birth, which will provide your baby with all the nutrition they require until 6 months of age.

Breastfeeding exclusively for 6 months is recommended by experts. Your breasts may produce less milk if you supplement with formula as the production of milk is dependent on demand and the sucking action of the infant.

During lactation, there are certain nutritional requirements that must be met.

It’s worth noting that nutritional requirements during nursing are higher than during pregnancy. The birth weight of the baby doubles in the first four to six months of its life. The milk produced during this time has to meet the growing baby’s needs.

Nutritional requirements also alter with maternal age, which can have a significant impact on maternal nutritional status and milk composition, particularly in teenage or impoverished mothers.

Some points to keep in mind:

1. Iron: Iron supplementation is commonly prescribed to compensate for blood losses incurred during childbirth and menstruation. It should be noted that some women who exclusively breastfeed for at least six months experience amenorrhoea and hence do not lose iron through menstruation during that time.

2. Calcium: Calcium is required during lactation. The regulatory processes of the body change so that there is increased calcium absorption, decreased renal excretion, and enhanced bone calcium mobilisation. The American Academy of Paediatrics recommends that lactating mothers consume five servings per day of calcium-rich foods of any kind, such as low-fat yoghourt or cheese, as well as other calcium-rich non-dairy foods, such as fish consumed with its bones (for example, canned sardines), salmon, broccoli, sesame seeds, etc. to meet their calcium requirements.

3. Protein: When compared to calorie requirements, the increase in protein requirements during lactation is minimal. Consumption of protein-rich foods can meet the increased requirements during nursing (for example, one egg, 25g of cheese or 175g of milk). Casein is the protein component of milk that is required for calcium and phosphate absorption in the infant’s intestines and has immunomodulatory properties.

4. Carbohydrate: Lactose is the most abundant carbohydrate in human milk and is critical for the continued brain development of infants. Despite the fact that lactose concentrations are less variable than those of other nutrients, overall output is lowered in moms who are severely malnourished.

5. Water: It makes about 85–95 percent of the total volume of milk. Many people believe that increasing water intake will boost milk production, but multiple studies have shown that forcing fluid intake beyond what is required to quench thirst has little effect on lactation.

6. Salt: The salt content of colostrum is higher than that of mature milk. There is no evidence of a link between salt intake during lactation and sodium levels in breast milk, according to research. However, tiny amounts of salt, fortified with iodine, should be consumed (iodised salt).

7. Vitamins: The content of several vitamins in breast milk is determined by the mother’s levels, and deficiency in the mother might result in a deficiency in the newborn. This is especially true for thiamine (B1), riboflavin (B2), and vitamins B6, B12, E, and A, thus increasing your consumption during lactation is recommended.

Contact Kanupriya Khanna if you need specialist advise on your baby’s diet during the pandemic. She is a Senior Consultant Nutritionist and Dietitian with over 18 years of expertise in the field of nutrition and is regarded as one of the best nutritionist /dietitian in Delhi.

Diet in endometriosis
Categories Infertility Diet

Diet in Endometriosis

Endometriosis is a condition in which tissue that looks like the uterine lining grows outside of the uterus, triggering excruciating in mild pain.

There has been little research into the link between diet and endometriosis. However, some people find that certain foods either aggravate or alleviate their symptoms.

According to a 2013 study, women who ate more veggies and omega-3 fatty acids had very mild symptoms of endometriosis, whereas those who ate red meat, trans fats, and coffee had more severe symptoms.

According to a 2015 literature review published in Brazil, following a healthy diet can help prevent endometriosis from developing or progressing.

The following foods were included in this diet:

• whole grains,
• fruits,
• vegetable,
• omega-3

Although endometriosis cannot be prevented, it can be reduced by avoiding foods and chemicals that boost estrogen levels, eg. Caffeine and alcohol.

Women with endometriosis may benefit from a diet rich in fruits, vegetables, and whole grains. Plant-based proteins, lean meats, and good fats may also be beneficial. Caffeine and alcohol should be avoided by those with endometriosis since they can raise estrogen levels. If a person does not eat fish, omega-3 fatty acids can be added to the diet through supplements. A person’s fiber intake should also be increased.

Healthful fats are available in many foods, including:
• avocado
• olive oil
• olives
• nuts
• salmon
• other fatty fish

Eating fresh forms of fiber can supply vitamins, minerals, and antioxidants that can help reduce inflammation in addition to providing a lot of vitamins and minerals.

Gluten-free eating plan

Over the last few years, going gluten-free has been a popular diet and lifestyle choice.

According to a 2012 study, after following a gluten-free diet for 12 months, 75 percent of the 156 women who took part in the study reported a reduction in uncomfortable symptoms.

Diet low in FODMAPs

The FODMAP diet involves removing specific carbohydrates from one’s diet in order to limit their intake of potentially irritating foods. The goal is to let the gastrointestinal system heal on its own.

After eliminating certain meals, a person might gradually reintroduce specific foods to evaluate how the body reacts.

For some people, this type of diet might be tough because it requires them to exclude a large variety of food groups from their diet, including
• dairy
• gluten
• processed foods
• added sugars

It’s a good idea to keep track of symptoms in a food journal to observe if they improve or worsen when certain items are removed from the diet.

If you require expert assistance, Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian with over 18 years of experience in women’s health and nutrition, can be contacted. If you need dietary guidance for the same, she is one of the best dietitians in Delhi.

Categories Infertility Diet

Female Infertility Foods: What to Avoid!

Infertility is a growing problem that affects couples who are trying to start a family. A rising body of research suggests a link between female fertility and food. In fact, studies demonstrate that a high-trans-fat, refined-carbohydrate, and refined sugar diet can cause infertility. A Mediterranean-style diet, on the other hand, is beneficial to female fertility because it is high in dietary fibre, omega-3 (-3) fatty acids, plant-based protein, and vitamins and minerals. Let us take a look:-

Carbohydrates

Ovulation and female fertility are influenced by insulin sensitivity and glucose metabolism. Glycemic index and load are particularly important when it comes to carbs. Consumption of foods with a high glycemic index may promote insulin resistance, dyslipidemia, and oxidative stress, all of which can have a deleterious impact on fertility and ovarian function. Insulin controls metabolism as well as reproductive activities; it can influence ovarian steroidogenesis and hyperinsulinemia, both of which are linked to hyperandrogenism and ovulation difficulties. Insulin is also the main regulator of sex hormone–binding globulin (SHGB) synthesis in polycystic ovary syndrome patients (PCOS).

Fat

Fats are an important dietary component that affect fertility. According to a study, a high-fat diet is linked to changes in reproductive processes, such as menstrual cycle length, reproductive hormone concentrations [e.g., luteinizing hormone (LH)], and embryo quality in ART (assisted reproductive techniques) cycles. Furthermore, it appears that fat composition is more significant than fat quantity. Another study found that even a 2% increase in trans fatty acids intake resulted in a substantial increase in infertility risk due to ovulation problems in 18,555 women planning a pregnancy.

Protein

Animal protein consumption has been linked to an increased risk of infertility owing to ovulation failure. As a result, plant protein consumption boosts fertility in women over the age of 32. The difference could be due to the fact that plant and animal protein have different effects on insulin and (insulin like growth factor) IGF-I production. When you eat plant protein, your insulin response is lower than when you eat animal protein. Protein intake, particularly animal protein, was found to be inversely linked with testosterone levels in healthy women. Androgens, such as testosterone, appear to play an essential role in the regulation of ovarian function and female fertility.

Coffee and Alcohol

A large number of research papers suggest that excessive caffeine use may be linked to a longer time to conceive and a higher chance of miscarriage. Caffeine consumption during pregnancy has also been linked to stillbirth, childhood acute leukaemia, delayed foetal growth, and detrimental effects on a child’s birth weight, as well as overweight and obesity in children, in a dose-dependent manner. According to the European Food Safety Authority, pregnant women and women who are trying to conceive can consume up to 200 mg of caffeine each day.

Kanupriya Khanna, a senior consultant nutritionist and dietitian with over 18 years of experience in treating infertility, can assist you in conceiving naturally. If you’re having trouble conceiving, she’s considered one of the top nutritionists in Delhi.

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