A healthy diet for breastfeeding mothers, as well as for most other people, is defined as varied, balanced, and natural.

• A varied diet is one that includes a selection from different groups of foods.
• A balanced diet is one that includes all food groups in a healthy
• A natural diet would mean including the fresh foods of the season produced in your region in rather than consuming preserved foods.

New mothers should also drink plenty of water and avoid caffeine and alcohol. It is advisable to include some vitamins such as calcium and vitamin D in the diet for a healthy breastfeeding mum. It is also recommended to have food items that are mellow and not too spicy. If your baby appears to be consistently uncomfortable whenever you have a particular food, it is ideal to avoid the same while breastfeeding. For ideal breastfeeding nutrition, minimise exposure to contaminants such as pesticides and other chemicals, by thoroughly washing and cooking your food.

Returning to exercise

It is important to remember that no matter how fit you were before your baby, your pelvic floor, tummy and back have been weakened by the pregnancy. Going back to sport or exercise too early can cause problems. Urinary leakage, vaginal heaviness and back pain are not normal after having a baby.

Gentle walking is a great exercise to begin with after birthing. It is important to begin gently increasing the distance and pace as your body recovers.

Benefits of exercise

• Reduces the risk of developing and/or succumbing to heart disease, diabetes, colon cancer and breast cancer
• Reduces high blood pressure or the risk of developinghigh blood pressure / high cholesterol
• Reduces body weight and body fat and keeps your BMI in the healthy range
• Improves psychological well-being; you sleep better; prevents depression and anxiety
• Builds and maintains healthy muscles, bones, and joints

When beginning exercise it is important to consider the following:

• Attire: Loose supportive clothing – shorts, T-shirt and a sturdy sports bra – and strong supportive footwear are ideal
• Environment: Exercise in a stable environment Le. a gym or park, not on uneven ground; avoid exercising in the middle of the day when the Sun is at its hottest
• Nutrition: Do not exercise on a full stomach; eat a small meal two to three hours prior to exercise
• Hydration: Ensure you drink one to two glasses of water half an hour before exercise and several glasses afterwards
• Intensity: Low impact exercise is preferable for the first six months after having a baby

Caring for your back

After pregnancy and childbirth backache is common. Common causes of backache are weak muscles, loose ligaments and joints, poor posture,incorrect lifting technique and bad working positions.

Avoid backache by taking care with daily activities:

Maintain an upright posture when sitting or standing, especially when breastfeeding, changing nappies and bathing your baby
Keep your working level at waist height eg. change table
Bend your knees rather than yourback