Congratulations mommy! So, you just became a mom, and you have just experienced the roller-coaster that is pregnancy. But, if you thought that the puffy eyes and sleepless nights were over, you’ve got another think coming. Postpartum fatigue is rather common among women, especially when they are breastfeeding. But, don’t worry! It isn’t a permanent condition and usually subsides in a few weeks.
And Here, We Talk About Breastfeeding And Fatigue – Why It Occurs And How You Can Deal With It. So, Just Read On Our Post Below:
What Causes Fatigue During Breastfeeding?
Here are some of the possible causes of fatigue while breastfeeding:
1. Lack Of Sleep:
- After your delivery, you may not get adequate rest and sleep due to the nighttime feedings or changing the wet diapers.
- The constant involvement with the baby disrupts your sleep cycles, and you suffer from fatigue.
- Your chances of experiencing severe fatigue are high when your baby has colic, is a poor sleeper or needs breast milk at regular time intervals.
- Most doctors suggest you take a nap whenever the little one naps. You can also ask a family member or friend to watch over your baby while you get a power nap for two to three hours.
[ Read: Tips To Handle Postnatal Insomnia ]
- A breast infection that can commonly occur during the lactating periods can also cause severe fatigue.
- Mastitis occurs when your breast tissue gets infected with harmful germs, but the diseases do not affect your milk supply.
- In addition to fatigue, mastitis can even induce several other discomforts like tenderness, redness, pain and high fever.
- Seek medical guidance immediately, when you encounter any of the above symptoms. The doctor will prescribes antibiotics to fight the harmful infection.
3. Thyroid Problem:
- Postpartum Thyroiditis may cause hyperthyroidism, which may induce insomnia during breastfeeding, and you may experience severe fatigue.
- The doctor checks the thyroid level and prescribes medication that may normalize your thyroid functioning and help you feel energized.
[ Read: Dehydration While Breastfeeding ]
4. Unhealthy Eating:
- During breastfeeding, it becomes pivotal for you to take generous amount of vital nutrients and stay full of energy.
- Unhealthy eating habits, like oily or junk food, can exhaust you and make you sluggish.
- Try to eat fiber-rich foods, protein, calcium, and iron during your lactating phase.
- Another cause of fatigue during lactation is anemia. The blood loss that occurs during childbirth can trigger anemia.
- To overcome anemia, you need to take iron supplements and iron rich foods like beans, chickpeas, lentils, lean red meats, seafood, and iron-fortified cereal (1).
[ Read: Postpartum Anemia ]
Natural Ways To Regain Energy While Breastfeeding:
It is a healthy choice to breastfeed your newborn baby, as your little one can get all the nutrients needed for her growth and development. But breastfeeding often makes you feel tired, fatigued and sluggish.
Here are some effective ways to boost your energy while you are nursing:
1. Eat Right:
- You need to take daily diet full of healthy nutrients, and minerals that supply adequate energy to your body.
- Include protein in your diet, as it boosts your energy level naturally. Some of the best protein-rich foods that you can eat are lean meat, milk, nuts, cheese, seeds, fish, and legumes.
- Food rich in fiber content can also enhance your energy level, and help you get rid of digestive problems. Some of the best fiber-rich foods are -wheat bread and pasta, fruits, vegetables, and brown rice.
2. Drink Plenty Of Water:
- Drinking less water can dehydrate you, and it can drain all your energy, which can trigger fatigue.
- During breastfeeding, you feel thirstier than normal, and drinking enough water keeps you energized and also quenches your thirst.
- You should aim to drink about 13 cups of water every day during breastfeeding and keep yourself hydrated.
- You may think that physical activity drains your energy and may make you feel fatigued and tired. But it’s a wrong belief, as healthy exercise boosts your energy level.
- Light exercising during breastfeeding elevates your energy level and helps you fight against fatigue, stress, and depression.
When To Visit The Doctor?
If you continue to feel exhausted, and tired even after making the healthy lifestyle and dietary changes, you need to visit your doctor. Nutritional deficiencies can often cause fatigue during lactation, and the doctor may prescribe supplements accordingly. Postpartum depression can also make your feel fatigue, and you may lose interest in participating in your favorite activities. Talk to the medical specialist about the possible treatments, and how you can overcome the circumstances.
Best Foods To Fight Fatigue During Breastfeeding:
Here is a complete list of super food that you can consume during breastfeeding and overcome fatigue:
- Banana being a rich source of potassium that your body needs to convert the sugar into energy.
- Additionally, bananas contain a high percentage of healthy nutrients such as Vitamin C, fiber, Vitamin B, omega-3 fatty acids, and carbohydrates. All these elements help you beat fatigue, tiredness and dehydration during breastfeeding.
- The natural sugars present in banana like fructose, sucrose, and glucose serve as a quick energy booster.
- You can safely consume 1 to 2 bananas daily or even enjoy a delicious banana shake or smoothie to elevate your energy level.
[ Read: Eating Banana While Breastfeeding ]
2. Green Tea:
- By drinking a cup of refreshing green tea, you can effectively fight with fatigue, especially the stress of handling your newborn baby.
- Green tea contains a high percentage of polyphenols that helps in reducing stress, improve your mental focus, and boost the energy.
- The essential components of green tea can elevate your metabolic rate and protect you from several infectious diseases.
- To make a cup of homemade green tea, you can steep one tsp. of green tea, in a cup of hot water. Strain the tea into a cup and add honey to flavor it. Drink the tea for at least 2-3 times a day, to feel refreshing and energized.
- Oatmeal helps to fight fatigue, as it contains quality carbohydrates in the form of glycogen. The ingredient supplies fuel to your brain and muscles for the entire day.
- The energy-boosting nutrients present in oatmeal like phosphorous, magnesium, Vitamin B1, and protein helps you feel energized.
- A high percentage of fiber, oatmeal serves as a super food in improving your digestive health.
- The high percentage of carbohydrates, protein and probiotics present in yogurt helps to fight the symptoms of fatigue.
- Yogurt also helps in improving your digestive health.
- You can eat fat-free yogurt anytime of the day. If you do not life the flavor of plain yogurt, you can add some fresh fruits and nuts to prepare a homemade smoothie (2).
Did you experience severe fatigue during breastfeeding? How did you overcome the symptoms? Share your experiences with other moms here!
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