Childbirth or post-partum is one of the biggest and most difficult stages of pregnancy for women. It is no less than another birth of women. New mothers lose all the nutrients from their bodies, along extreme hormonal fluctuation going on for a longer period takes a toll on them. Be it a vaginal or cesarean delivery post-partum care is a must and it takes the required amount of time to recover. 

In India, people still follow ancient rituals and some do’s and don’ts which they consider as myths and avoid or neglect the actual scientific reasoning behind it here is where the new mothers don’t get the right amount of nutrients as advised by the famous dietitians in India.  

Postpartum nutrition and care play an extremely important role in the new mothers to heal completely along with regular hormonal balancing and start losing weight gradually with the right nutrition balance says the celebrity nutritionist India, Prachi Shah 

Indian mothers and mothers-in-law still follow what they used to follow at their times but few things do not have any scientific reasoning for example: 

1. Including ghee in the diet and preparing all the meals in ghee will help with faster recovery. 

Indian mothers feel that eating ghee porridge or ghee laddos will help them recover fast and milk secretion but there is no scientific logic present here because ghee is a source of fat that is consumed in more quantity and leads to weight gain.

Ghee is certainly a rich source of fat and includes healthy fats like monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). 

Our body already has a lot of fats and including ghee in every meal will just add extra calories for new mothers and eventually it will get difficult for them to lose the postpartum weight. Yes, it is true that in postpartum new mothers need to add good fats for faster recovery but ghee is not the only food that provides good fats.  

Sources like nuts (walnuts, almonds, brazil nuts, cashews, pistachios, almonds) have a good amount of omega 3 fatty acids and DHA which eventually helps in brain functioning and also helps with better milk secretion. Seeds like (sunflower seeds, pumpkin seeds, chia seeds, hemp seeds, and sesame seeds) have a good amount of omega 3 and omega 6 fatty acids. These sources have higher anti-oxidants and anti-inflammatory properties which help with better prolactin and overall hormonal functioning which not just help a mother to heal from childbirth but the newborn also get the right nutrition from the mother’s milk.  

Hence fats are good to consume, especially in the recovery stage but it is always important to maintain the right amount of portions and not overboard which can lead to unnecessary weight gain which can eventually lead to obesity, hormonal imbalance, and other clinical disorders 

2. New mothers are supposed to eat traditional foods only for the first 40 days post-delivery  

Indian traditional foods are good and are balanced yet some traditional foods do include bajra which is pearl millet that is a winter crop and should not be consumed anytime around the year, some traditional foods do include khichdi kadhi or dal rice which is good for digestion for initial days but it lacks in protein, fibers and good carbohydrates. This can lead to nutritional imbalance including a lack of macronutrients which is most important for recovery.

Along with that, every food has its own characteristics no food will have all amino acids essential fatty acids, and complex carbohydrates with all minerals and vitamins so it is important to have food diversity so that they can get all the macros and micros to recover faster. Hence new mothers should consume regular home-cooked meals which should include complex carbs, a combination of simple and complex proteins, and good fats.  

3. New mothers should drink more dairy (cow) milk for better breast milk secretion. 

Breast milk secretion happens with an increase in prolactin level which is high during the pregnancy period, once the baby is delivered prolactin is stimulated and it produces and secretes milk. Mothers need the right amount of nutrition and hydration for good breast milk secretion and this can only happen with a proper meal-to-meal balance diet to support the daily energy levels of new mothers. Since breastfeeding burns a lot of energy hence lactating women need 400-500 calories extra including daily calorie intake to boost their breast milk.  

Though milk can be consumed by lactating mothers since it has a higher value of calcium which supports vitamin D it needs to be consumed in moderation and not every day, once or twice a week is fine.  

Food items like finger millet and sesame seeds are 5 times higher in calcium than milk and are much easier to digest since they are plant-based foods and are less inflammatory than milk. Not just that but they are packed with other vitamins and minerals and reduce free radicals and oxidative stress which helps in improving the quality of breast milk. Dairy milk can lead to inflammation and indigestion which can affect the quality of breast milk. 

With that good hydration is very crucial as 85% of breast milk comprises water; it needs to be produced in an amount, otherwise, dehydration can make a mother feel so weak that she might easily get exhausted. 

3. Mothers should eat multiple meals a day to boost breast milk secretion and maintain good energy levels.  

Yes, new mothers do need extra calories than daily required calories but eating every hour or two hours will not support breastmilk production. Eating frequent meals will build a habit for mothers for unnecessary munching throughout the day which will lead to a calorie surplus and will increase blood sugar levels. This spike in blood sugar levels can affect the insulin hormone which can disturb overall hormonal functioning.  

Hence it is important to balance the hormonal functioning for the body to repair and recover easily. As we all know new mothers need a good amount of rest for the body to recover and so for the first 6 weeks she cannot indulge herself in any physical activity. Hence when there is no calorie expenditure we as a nutritionist should make sure that calorie surplus is restricted or else it will lead to extreme weight gain.   

Therefore only 3 main meals should be focused along with healthy snacking options to meet the daily requirement of macro and micronutrients.

4. Mothers cannot do exercise/workouts while lactating as it affects the production of breast milk. 

Yes, it is true that post-partum mothers cannot start with exercise/workouts right away as they need a lot of rest, care, and nutrient-dense food to heal and recover. But that doesn’t mean that till the lactation period is not complete mothers cannot do workouts/exercise. We all know the importance and benefits of workouts and how they help in one’s day-to-day life. After 6-8 weeks once the stitches are dissolved new moms can start with light yoga and breathing exercises and eventually they can start with low to moderate-intensity workouts.

This helps the mothers with better mobility, better calorie expenditure, and better regulation of overall hormones, which can uplift the mood and improve mental health and this helps inducing better breast milk production which is beneficial for both the mother and the child. Exercise helps in improving and building more muscle mass which helps with better recovery. 

Foods that include complex carbs, good proteins, and fats: whole grains, quinoa, oats and legumes, and pulses. Millets like sorghum, foxtail millet, finger millet, pear millet, and barnyard millet, and apart from, nut and seeds, dairy and its products like milk, eggs, paneer, curd, and tofu are the basic ones. Moreover, non-vegetarian foods having high protein, such as chicken and fish, combined with great levels of omega 3 fatty acids found in fishes, will form a must in diet focusing on better recovery, better hormonal balancing, and boosts in the production of breast milk.

Always remember, mindful eating, prioritizing mental and physical health, good hydration, and nutrient-rich balance food are the best ways to heal from post-partum. Also improving overall health and setting up an example for your little one to stay fit and healthy throughout life is the key to building a healthy lifestyle.