The process of being pregnant and giving both can be traumatic for your body, and it is important to have the right vitamins and minerals to give your body the best chance at recovering in a healthy way.
Iron
Anemia is a common condition among pregnant women, and because of this, a daily iron supplement is essential. Much like how collagen powder is part of your daily skincare routine, iron needs to be a daily part of your diet.
While you can get iron from food, if you are suffering from anemia you simply won't be able to eat enough to make up the difference. Therefore, it is best to get tested for anemia as soon as you can and get a supplement if needed.
Omega-3
Omega-3 is an essential supplement both during and after pregnancy, as it helps with growth and brain development. However, the body does not produce it. Therefore, you need to get it through fatty fish or an omega-3 supplement.
However, some fatty fish that are high in omega-3 are also high in mercury, which is not good for your infant. Because of this, a supplement is best.
Vitamin D
Vitamin D has a range of benefits both before and after birth. It helps to improve bone strength, it can strengthen your immunity which is necessary as giving birth can lower it, it can improve brain health, and it has been shown to improve your mood.
Vitamin D has also been shown to potentially lower or even eliminate the chances of developing postpartum depression. While not completely clear, some studies suggest low Vitamin D levels can contribute to the development of postpartum depression.
Vitamin B12
Another vitamin that has benefits both before and after birth is vitamin B12. It can help with brain development, the production of red blood cells, the production of energy, as well as helping to form and create DNA.
To get more vitamin B12, you should eat foods such as clams, liver, tuna, and salmon. However, if you are a vegan or you just can't eat these kinds of foods, a B12 supplement will also do the job just fine.
Folate
Folate is a crucial building block in new cell development and growth, and is an essential both during and after pregnancy. It can regenerate cells, produce higher-quality breastmilk, and is needed for neural tube development.
Many women will be deficient in folate as it is needed for breast milk production, and therefore, a supplement is the best option to ensure you are getting enough every day.
Postpartum Health Tips
Now that you know a few of the most important vitamins and minerals you need, here are a few other tips to help you feel your best after giving birth.
Pre & Post-Birth
One important factor to note is that many supplements, vitamins, and minerals that you take during pregnancy, will be the same ones you should be taking after you give birth. This is because these supplements are meant to help you and your child.
Because of this, don't start cutting any of them out once you give birth, as you will more than likely still need them for months to come, or at least until your body has reached the balance you had before getting pregnant.
Drink More Water
Water is important for two main reasons; firstly, you need to stay hydrated to speed up the healing process, as it is a crucial element when recovering from potentially traumatic damage your body receives through giving birth.
Secondly, you need to drink more water to produce enough milk. Being dehydrated will slow down and even potentially stop milk production.
Balance Your Diet
More often than not, your diet will take a major hit during pregnancy. Whether it be through cravings, or not eating because you feel sick, it is very difficult to maintain a healthy diet while you are pregnant.
Because of this, it is important to start eating balanced and nutritious meals as soon as you can after giving birth. Not only is this simply better for your health, but it will also help you to recover.
Low-Impact Exercise
Pregnancy can play havoc on your bones and muscles, and when combined with a diet that isn't ideal, your body will become much weaker. Therefore, some low-impact exercise is a great idea.
This can range from walking to jogging, yoga, or pilates. No matter how low-impact the exercise is, it is best to do it regularly.
Sleep
Sleep is another thing you are probably lacking before and after giving birth, but it is critical when it comes to the healing process. Even though it may be difficult, it is important to get enough sleep each night, or supplement your sleep with naps when possible.
Pain Management
Finally, don't be afraid to take painkillers to manage any pain you may be feeling. You will need to speak to your doctor to ensure you don't take anything that can negatively affect your breast milk, but it is still an option you should pursue if you are experiencing severe, long-term pain.
*This is a collaborative post. All views and texts are my own.
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