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Health during pregnancy and lactation

watch 27/10/2022

Pregnancy and breastfeeding are a time of many mental and physical changes. Not only the body has to adapt, but also the mind and spirit. Supporting your health during pregnancy and breastfeeding can be a challenge with […]

Pregnancy and breastfeeding are a time of many mental and physical changes. Not only the body has to adapt, but also the mind and spirit.

Supporting your health during pregnancy and breastfeeding can be challenging with the increasing demands and demands on your body. Eating plenty of vegetables during this time can provide important nutrients for both mother and fetus, help regular bowel movements and play an important role in supporting long-term health, providing vitamins and minerals. Essential minerals for energy and immune health.

Regular exercise will encourage serotonin and endorphins for mental well-being, while supporting circulation, lymphatic mobility, and heart health.


There are many ways you can support your health during pregnancy:

  • Focus on whole foods and limit highly processed foods to ensure you have a balanced intake.
  • Follow a predominantly plant-based diet with moderate amounts of animal-based foods and quality meats. If you're vegan or vegetarian, it's important to monitor your vitamin B12, iron, and calcium intake. If you need more help making sure your intake is balanced, talk to your health care provider.
  • Drink enough water, aim for 2.3 liters or 9 cups of fluid. If you're having trouble staying hydrated, consider an herbal tea like chamomile, or choose foods that are high in water like cucumbers, lettuce, tomatoes, celery, apples, and watermelon. All worth it! Fiber and hydration will also help keep your bowels regular.
  • Peppermint tea can help reduce the intensity of nausea, along with ginger. Cut a piece of fresh, clean ginger about 1 inch long and put it in hot water. Vitamin B6, ideally along with other B vitamins, can also help with nausea.
  • Limit caffeine to less than 200 mg per day. This supports the baby, regulates hormones, and avoids peaks and troughs of energy.
  • Focus on physical activity and break up with long periods of sitting to help with circulation and your lymphatic movement. Aim for 2.5 hours of low to moderate intensity exercise throughout the week. Choose exercises you did before pregnancy and discuss the changes with your health care provider.
  • Fatigue is inevitable to some extent, so make sure there's plenty of rest and adjust your activity levels as you need them, especially during the final trimester.
  • There are benefits to stretching and exercising your pelvic floor muscles daily as directed by your doctor.
  • #Calendula is a beautiful topical herb that's great for skin tightening, also helping to reduce the likelihood of stretch marks appearing. Raspberry and hemp seed oils are also great for growing bellies and a good source of skin-healthy omegas.
  • As the baby gets older and begins to compress the stomach, reflux can occur. Eating small but frequent portions can be helpful and avoiding liquids with meals to aid digestion. Keep your back straight after eating so that gravity does the job of holding your food.
  • A mother's bath can help relieve pressure on the muscles and help relax, especially as the baby gets older and discomfort starts to occur. Magnesium salts/flakes, #Calendula ,  #Kawakawa  and Roman marigolds make for a beautiful bath time blend. Choosing a high-quality lavender essential oil is a safe choice for physical and mental calm. This substance must be added to the carrier oil at a low dilution (0.5-1%).
  • Raspberry tea leaves are only used during the last trimester to aid in delivery. Other herbal medicines may be recommended by a medical herbalist in conjunction with a primary care provider.
  • Remember that food safety is very important, so make sure food is thoroughly cooked to a hot temperature in the tube, avoid food that has passed a 'best before' date and try not to let food get into the air. packaging is damaged, as this may affect the safety of the food.


We know that breastfeeding has many benefits for both mother and baby, but it can have its own set of challenges. The most important thing to remember is that a happy, relaxed mother has a huge influence on her baby, and if you're having trouble or overwhelmed with breastfeeding, you're not alone.

Start your breastfeeding journey:

  • If you can and choose to breastfeed for any length of time, this is of great benefit to both mother and baby. Exclusive breastfeeding is recommended for the first 6 months and up to 2 years of age if possible, depending on your baby's needs and your health.
  • Make sure you're eating balanced, nutrient-dense foods to meet your additional energy needs.
  • Breast milk is mainly composed of water, so hydration is very important. It is recommended to drink 2.6 liters per day when breastfeeding, which is 10 cups of liquid.
  • Herbs that aid in lactation include fennel, fenugreek, Shatavari and Goat's Rue, among others . Talk to your health care provider to see what will work best for you, especially if you take medication. Breastfeeding crackers are another delicious option that can help with your milk supply.
  • If you find you're making too much milk, a breast pump or manual expression may be an option that allows you to store extra milk for a later date.
  • Breast pads prevent milk from seeping through the top as your milk needs adjust and help protect nipples between feedings.
  • Nipple cream is essential to prevent nipple dryness or cracking (feedback from one of our moms was that  #Organic Newborn Baby Lotion works just as well as nipple cream) . This can be applied directly after breastfeeding to protect the nipples.
  • Note the symptoms of mastitis, an infection of breast tissue that can occur while breastfeeding. This can be the result of a bacterial infection, engorgement, blocked milk ducts, and infection of the nipple. Some methods to avoid this include frequent feeding, pumping if your baby stops nursing, and supporting the immune system. Cabbage leaves can help relieve engorgement and a hot compress can help relieve pain or pressure. Seek advice from your healthcare provider if you are unsure of any symptoms you are experiencing.
  • Make sure you're always as comfortable as possible, whether it's a nursing pillow or a baby blanket for shade and privacy. Your baby will follow your instructions.

It's important to take care of yourself during this time, and remember that you and your baby are truly one and the same in terms of energy – so whatever benefits you provide will directly benefit. baby, especially during the fourth trimester but also throughout the neonatal period.

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