Mother is a very important part of our lives. Every child looks up to his or her mother. When a woman enters the phase of motherhood, it's a new chapter and beginning for her. Pregnancy is the first stage of motherhood. The next stage is the lactating phase which is also called the breastfeeding stage. With motherhood comes many responsibilities in terms of the child and its nutrition. But, let us not ignore the nutrition and its importance for the breastfeeding mother which in return will be beneficial for the child. 

Why is Nutrition Important for Breastfeeding Mothers?

Juggling between home, work, children, and family, women tend to ignore their health and nutrition. Pregnant and breastfeeding mothers need to take extra care about their health wellness. A pregnant and lactating mother will be feeding herself and her child too which needs some special attention. By nutrition for new mothers, we do just mean “extra calories” or “extra meals.” We mean a good content and comprehensive approach to holistic nutrition to stimulate and produce more breast milk for the babies which provides them effective immunity. 

A sudden responsibility of a tiny baby causes a lot of turmoil in a new mother’s life with all physical and emotional changes. In addition to the baby, it is important to take care of yourself too. Proper nutrition is a vital part of care especially when you are breastfeeding. When you consume the right amount of vitamins and minerals and all essential nutrients you are not only taking care of yourself but also helping the baby to grow and develop.

What is The Importance of Breast Milk for The Baby?

Breast milk is the first source of nutrition for the better immunity of the child. It contains immunoglobulins and certain immunity boosters which help in protecting the child from infections and stimulate his growth. A baby should always be breastfed for initial 6 months after the child is born for better nutrition, immunity, and future health. 

Which Healthy Nutrients Should A Breastfeeding Mother Consume?

Let us have a look at 9  essential nutrients for breastfeeding mothers. 

1. Iron 

Iron is a very important nutrient for breastfeeding mothers for a number of reasons like the immune system, circulatory system (blood), and development of the nervous system. Keeping your iron levels high will make your breast milk more nutritious and healthy. 

Let us not forget that deficiency of iron may cause IDA (Iron Deficiency Anaemia) which may cause hair loss, fatigue, and impaired hair loss. Make sure to have enough iron and make sure it is absorbed properly. In conjunction with an iron supplement, it is important to consume vitamin C which helps in the absorption of iron.  

2.  Vitamin C

Consuming a good amount and highly absorbable form of vitamin C can not only boost immunity but helps in the absorption of iron, zinc, and other minerals. Vitamin C is a great supplement for treating inflammation and acts as a potent antioxidant. It is beneficial for breastfeeding mothers for treating cold-like symptoms and keeping immunity at its best. The recommended daily amount of Vitamin C for a breastfeeding mother is at least 120g and better to take 500-1000g. Along with this, they should consume citrus fruits, spinach, and strawberries to get an extract punch of Vitamin C. 

3. Protein 

This is a very important macronutrient whether you are a breastfeeding mother or not. In pregnancy or postpartum period, this is a very important nutrient. Protein is essential for creating cells of muscles, bones, and body tissue. Increased protein intake can help mothers to recover from pregnancy and childbirth. It helps the mother to heal with good immunity. 

The amount of nutrients required depends on the age, height, and weight of the mother. It is important to calculate your protein requirement and intake daily when you are breastfeeding the child. Protein can be consumed from a variety of sources like meat, eggs, seafood, tofu, nuts, beans, and dairy products. 

4. Vitamin A

Vitamin A can help maintain a healthy immune system and fight infection. It is a very important vitamin for eye health and vision. The deficiency of vitamin A is caused by digestive issues where there is a problem with absorption. The recommended dose of Vitamin A is 2300 International Units (IU). Along with choosing the right postnatal vitamin, you can get vitamin A from oranges, spinach, and other fruits and vegetables.

5. Vitamin B6 

Vitamin B6 is very important for the formation of red blood cells also known as RBCs. It is very important for the breakdown of carbohydrates, proteins, and fats. It helps in healthy metabolism. Vitamin B6 can be consumed from fish, poultry, bananas, and whole grains. Vitamin B6 should be consumed by breastfeeding mothers daily for a healthy metabolic process.

6. Vitamin B12 

Vitamin B12 is a very important vitamin for neurodevelopment and helps in the proper conduction of nerve impulses. It is important for the production of red cells just like Vitamin B6 and forms an essential part of the Vitamin B complex family. A good amount of Vitamin B12 helps in the proper functioning of cells and improves fatigue and tiredness. Vitamin B12 is obtained from meat, dairy, eggs, and animal products. It is important for vegan breastfeeding mothers to take the help of VitaminB12 supplements. Choosing a proper supplement is important and it's recommended that breastfeeding mothers should get 1000mcg of Vitamin B12 daily. 

7. Calcium 

All of us are aware that calcium is essential for bone development. Apart from this calcium also plays an important role in other bodily functions. The circulatory, nervous and muscular systems all require a good amount to function well. Intake of calcium should increase during pregnancy and especially in breastfeeding mothers as the child is in the developmental stage. Pregnant and breastfeeding mothers must consume 1000 mg of calcium daily. 

Low-fat dairy products and yogurt are good sources of calcium. Spinach is also a good source of calcium.

8. Vitamin D 

Vitamin D is very essential and helps with the absorption of calcium. Vitamin D has many other beneficial effects on the immune system and other bodily functions. Vitamin D plays a major role in strengthening the musculoskeletal system. Lack of vitamin D can cause lower immunity and many other health issues which can be difficult to deal with. A pregnant and breastfeeding mother should consume good amounts of calcium and vitamin D. The sources of vitamin D are egg yolks, salmon, and sunshine and you can also take enough vitamin D supplement to fulfil the need.

9. Essential minerals like zinc 

Breastfeeding mothers must consume essential vitamins and minerals in their daily diet. This helps maintain immunity at its best. During the parturition phase or childbirth, there might be loss and deficiency of minerals. These minerals are present in small amounts but very essential for the body. Consuming healthy sources of minerals after the baby is born will provide you with great energy and stay active. It will also help fight any mental issues, especially postpartum depression. Make sure to consume all essential minerals daily during breastfeeding. 

Now, you are aware of all essential nutrient elements which must be consumed by breastfeeding mothers. So make sure to choose a healthy lifestyle which will help for proper growth and development of the mother as well as the baby. 

References

• https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912
• https://www.healthline.com/nutrition/breastfeeding-diet-101
• https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html
• https://www.verywellfamily.com/nutrition-tips-for-breasfeeding-mothers-4062259
• https://www.betterhealth.vic.gov.au/health/healthyliving/breastfeeding-and-your-diet

Health problems in women are different from men. Heart disease, menstrual cycle, menopause, and breast cancer are the diseases that affect a woman the most.
 
Our health is our greatest wealth. Its value is generally understood when we lose it. In the pursuit of fulfilling the responsibility of the family and work, women tend to ignore health. Because of this, the disease may become chronic and the cases may get complicated. 

Women are more prone to mental health issues as they are sensitive in nature. Symptoms of depression and anxiety are seen more in female patients. The condition of the urinary tract is common in women due to shorter urethra. All these diseases can put them at risk. 

Top 10 Women’s Health Issues 

In order to spread awareness about women's health, we are telling you about these 10  common health care issues that put women at higher risk.

1. Depression and Anxiety

Women are stronger mentally than men but more sensitive in nature. This is a natural trait and feminine characteristic of women which is called sensitivity. That is why it is important to take care of a woman's health for overall mental well being.

• Hormonal fluctuations can cause depression or anxiety.
• Onset of menopause can cause depression. 
• Postpartum depression is common after pregnancy too. 
• Low energy levels

Pay attention to women’s health as soon as they cross 30.

Women should make changes in diet, and fitness routine as soon as they cross the age of thirty. After 30, the body starts ageing and is not as energetic as in the 20s. Stamina also starts decreasing. However, you can avoid all these problems by adopting a healthy lifestyle, and diet. If you are careless towards your body after 30 years, then you may feel lethargic and tired all the time. 

2. Pregnancy-related Issues

Pregnancy is a great experience for women. However, if a woman has asthma, diabetes, or depression during pregnancy, then it may affect both mother and child. During pregnancy, a woman may have reduced haemoglobin in her body, which is called anaemia. There may be fluctuation of hormones with stress and anxiety which may give rise to thyroid issues in pregnancy. A serious problem arises in the case of ectopic pregnancy which occurs in the fallopian tube. This condition is very fatal and may affect a woman's health. It is also the cause of death for many women.

3. Gynaecological Health

Women experience several phases such as menstruation, childbirth, pregnancy, and menopause. Bleeding and discharge are also a part of the menstrual cycle, which can get affected at times. Many women are affected by PCOS which can cause complications. If left untreated, it can lead to serious conditions like infertility. It is important to carefully monitor women’s well-being with regular routine check ups to keep complications at bay. 

4. Heart Disease

Heart attack is generally considered a disease in men. Heart disease is a common disease in men, but it affects both men and women equally. Even now, only 54 percent of women know that it is the most dangerous health condition which puts them at risk. Glucose, cholesterol, and blood pressure are major parameters to check for cardiac issues. Awareness about women's health in terms of cardiac issues is very important.

5. Ovarian and Cervical Cancer

Many women are still unaware of the difference between the two. Ovarian cancer occurs in the ovaries, while cervical cancer begins in the cervix. Lower abdomen pain is common in both cases. But in ovarian cancer, women experience discharge and pain during intercourse. PAP smear test is generally recommended to detect cervical cancer. But, for ovarian cancer, it is important to get ultrasonography of the lower pelvis. Women over 40 should be carefully monitored for health.

6. Breast Cancer

Breast cancer is the common and leading cause of cancer in women. It often originates on the surface of the milk duct. Lump in breast is usually considered as the first sign for breast cancer. Any kind of painful or painless lump in the breast should not be neglected. Therefore, it is very important to get it checked by the doctor at an early stage. 

If you have a genetic history of breast cancer, it is important to take certain precautions with anti-carcinogenic supplements for a healthy life. 

7. Diabetes Risk 

The problem of diabetes is due to genetic reasons as well as lifestyle disturbances. It is also increasing significantly among women. If you have been diagnosed with diabetes, then it is better to keep it under control, or else your chances of suffering from urinary tract infection (UTI) along with infection in the fallopian tubes will increase significantly in the future. Any problem with the fallopian tubes can lead to infertility. The problem of diabetes can take a serious form after crossing the age of 30.

8. Fibroids Problem

Many women get diagnosed with fibroids during the late reproductive and menopause stage. Women between the ages of 30 and 50 are at higher risk to suffer from fibroids. However, if its occurrence is not detected early and it can also become dangerous if not treated at the initial stage. You can detect fibroids with simple ultrasound. If you have pain in the chronic lower abdomen, consult a doctor for a checkup.

9. Infertility

Fertility in women starts decreasing very rapidly after 38 years. In such a situation the chances of pregnancy also decrease. Women after the age of 38 have a higher risk of infertility, miscarriage, or any physical problems in the baby.

10. Polycystic Ovary Syndrome

Polycystic Ovary Syndrome may occur in teenagers or women of reproductive age. There is the formation of cysts in ovaries which disrupts the release of eggs. This can cause irregular menstrual cycles, weight gain, hairfall, and acne. According to a study, about 10% of women suffer from PCOS in their teenage years. This may affect women’s health in the long run. 

As soon as you cross the age of thirty (women's health in the 30s), taking good care of the health of women becomes top priority. Along with this, some attention should also be given to a healthy fitness routine and great eating routine. With increasing age, the body parts, bones, and skin all need extra nutrition and nourishment. Due to their lack of nutrients, there are many types of mental and physical problems from a young age.

If you have thyroid then be alert, the problem of infertility may increase in women.

Nowadays many women have become health conscious. They are focussed to getting the best of skin, hair and physique, but it is equally important to check for overall health too. Women need to think a little, be aware about your health, food, and fitness. The main point here is to build an awareness about women in regards to these health issues. Prevention is better than cure. Women should go for a timely routine check up and consult their doctor if they observe any changes or discomfort in their lifestyle at an early stage. Women’s health should never be ignored and neglected as she is the base and strong pillar for the society.