The conventional wisdom that pregnancy and lactation take away a woman's teeth and hair has no evidence. Provided a balanced diet, the use of a sufficient amount of dairy and fermented milk products, breastfeeding will not have any negative effect on hair and teeth.
Breastfeed and lose weight
During breastfeeding, a woman needs additional energy. All the energy supplied with food should be enough for both lactation and the maintenance of the woman's body. If she did not eat well enough before conception, often went on diets, during pregnancy she thought how not to gain excess weight, by the time lactation began, a deficiency of energy and nutrients may form in the body.
Conversely, if the mother was overweight before and during pregnancy, moderate dietary restriction will not reduce milk production, change its composition, or affect the infant's weight gain, but will lead to gradual weight loss. Weight loss in the range of 800 g to 2 kg per month is considered optimal. However, the rate of weight loss is individual and depends on the woman's BMI and on the weight gain while waiting for the baby.
And yet, pregnancy and breastfeeding are not the time for diets and restrictions in order to lose weight! Lactation already contributes to faster weight loss in women. Those fat reserves that have been accumulated are consumed faster during the feeding period and disappear after a few months of feeding. The reason for this is the change in the metabolism of essential nutrients during pregnancy and lactation: the level of the basal metabolism increases.
If you want to lose weight, maintain physical activity: walk more in the fresh air, do exercises (this will help good bowel function).
Are we losing hair and teeth?
A number of foreign studies have noted that calcium is better absorbed during pregnancy, lactation and six months after the cessation of lactation. Moreover, the risk of osteoporosis (a disease caused by the leaching of calcium salts from the bones) in old age is reduced by 25% for each breastfed infant. The reason for hair loss and tooth decay in some women is hormonal changes in the body, a short interval between pregnancies, diets and mistakes in nutrition and organization of breastfeeding.
Nutrition and bowel function
The microflora of the mother and the baby are similar, therefore, a nursing woman, as well as a pregnant woman, should monitor the state of the intestines, avoiding constipation. This is accomplished not with laxatives, but with adequate fiber and fluid intake. The increase in dietary fiber should be gradual so that the gastrointestinal tract can adapt to dietary changes. Also, bowel disorders should not be allowed. It is necessary to carefully monitor hygiene during cooking, the shelf life of products. It is advisable to eat small portions, but often, do not eat a lot at night. This also applies to pregnant women.
Vegetarianism and breastfeeding
Of all the options for vegetarian diets for pregnancy and lactation, the one that allows the use of eggs and dairy products is better suited. A strict vegetarian diet requires special attention during pregnancy and lactation. In this case, it is recommended to consult a nutritionist and, most likely, it is necessary to take nutritional supplements, because the exclusion of one or more food groups from the diet can lead to a deficiency of a number of important nutrients.
For example, the important vitamin B12, which is essential for the nervous system, is found only in animal products.In addition to this vitamin, attention should be paid to the content of iron, calcium, zinc, vitamin D, protein and fats in food. Vegetarian mothers need to closely monitor their health and the development of their baby.