Caring for yourself is the first and the best gift you can give to your baby.
Motherhood brings with it a thousand new emotions, and breastfeeding is one of the most beautiful and unforgettable parts of that journey. It’s a powerful act of love, nourishment, and bonding.
But while you’re giving so much to your baby, it’s equally important to give back to yourself with food that heals, rest that restores, and movement that energises. This chapter in your life may feel unfamiliar at times, but with the right support, it can also be one of the most fulfilling and joyful experiences.
So, in this blog, let’s explore how small acts of care, like eating well and a few healthy habits, can support your beautiful journey to motherhood.
Fueling Your Body with Love: The Basics of Breastfeeding Nutrition
Breastfeeding increases your body’s nutritional needs. And no, you don’t need to eat “perfectly” or “eat for two every time” you just need meals that are nourishing, comforting, and easy to prepare.
Here’s what helps:
- Hydration: Breast milk is mostly water, so stay hydrated with lukewarm water, coconut water, or herbal infusions like ajwain or saunf water. This also acts as a natural galactagogue (naturally boosts milk supply).
- Protein rich foods: Dals, paneer, nuts, seeds, and eggs help build and repair tissues while supporting milk production.
- Healthy fats: Ghee, avocados, and flaxseeds support baby’s brain development and boost your energy.
- Iron and calcium: Leafy greens, ragi, sesame seeds, and legumes are great to keep fatigue and bone loss at bay.
- Fruits and veggies: Seasonal produce supports immunity, digestion, and overall recovery.
Eating well is not about strict rules. It’s about understanding your body needs to feel steady and strong during this recovery phase.
Simple Nutrition Tips for Breastfeeding Moms:
1.Start your day with soaked nuts or a warm glass of ajwain water. It’s a great practice for breastfeeding nutrition and digestion.
2. Include one protein source in every meal like dal, paneer, or eggs, to support milk production.
3. Add iron rich foods like ragi or spinach to your soups, dals, paranthas and rotis.
4. Snack on roasted seeds or gond laddoos, panjiri made up of different millets as they’re traditional galactagogues and keep your energy steady.
5. Use ghee in moderation as it supports hormones and provides good healthy fat for breastfeeding moms.
6. Cook your food with cumin and fennel seeds as they’re flavorful and help naturally boost milk supply.
Movement is the medicine
Movement may seem like the last thing on your mind, but keep your trust in it because just a few minutes of morning yoga for beginners can be the most uplifting part of your day.
If you live in Bangalore, you’re surrounded by a city that values well-being. Whether it’s a sunrise session at Cubbon Park or a cozy studio in Koramangala, yoga in Bangalore is the best choice to get back on track with your fitness journey.
And the best part is new moms can find classes designed for postpartum recovery, beginner-friendly poses to start with, and even mom and dad yoga sessions for both the parents together.
- You can enjoy a bowl of seasonal fruits post yoga. It’s light, hydrating, and perfect after yoga in Bangalore’s warm mornings.
- Stay hydrated throughout the day, and keep lukewarm water or coconut water nearby during morning yoga.
Even 10 minutes of slow stretches and deep breathing can help relieve stress, reduce back pain, and improve posture, especially after long hours of feeding or holding your baby. It brings balance back into your system physically and emotionally.
It’s also a beautiful way to build a habit that stays with you well beyond the postpartum phase.
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A Gentle Reminder for Every New Mom
You’re doing your absolute best!!
This journey isn’t about perfection. It’s about presence, patience, and gentle progress. Don’t let pressure steal your joy. Rest when you can, eat what nourishes you, move in ways that feel good, and remember: Taking care of yourself is not a luxury, it’s self care.
“You are the home your baby returns to, so keep it warm, keep it kind, and make sure there’s a little safe space in it for yourself too.”
