Pregnancy is often misconceived as a three-phase process, when in reality, there are four stages to it - the first trimester, second trimester, third trimester, and lastly, the illogically-named fourth trimester. Each plays a pivotal role in the health of mother and baby alike. But not everyone recognizes the importance of the last stretch. In this article, we'll discuss postpartum wellbeing, how nutrition can impact it, and share five essential things every new mom can do to make their fourth trimester as healthy as possible.
WHAT IS THE FOURTH TRIMESTER
The fourth trimester is the period of time when a baby transitions from living inside the womb to living in the outside world. It’s typically considered to be anywhere between three and six months after birth, although some sources say it can last up to a year. During this time, the baby is still adjusting to its new environment and developing important physical, mental, and emotional skills.
NUTRITION DURING THE FOURTH TRIMESTER: WHY DOES IT MATTER?
Although it can be easy to assume that the bulk of your body’s work is 'over with' after labor, the truth is that a mother's body will remain overtaxed well into their baby's first months and years. Not only is this time critical to recovering from the superhuman experience of giving birth, but also to supporting the development of a child who breastfeeds. This process, while natural, is exceptionally demanding on the system and requires extra supplementation in the way of vitamins and minerals. Levels need to be kept high in order to keep both mom and baby's health optimal.
Further into the composition of breast milk itself, there's no better source of nutrition for infants. Their tiny but quickly-growing bodies require changing levels of protein, carbohydrates, and fat as they age. Maternal nature adapts the composition of breast milk accordingly while also adding in antibodies that are critical to establishing a baby's immune system. The better mothers' bodies are taken care of during this foundational time, the better equipped they are to provide breast milk with full nutritional value.
FIVE ESSENTIAL PRACTICES FOR FOURTH TRIMESTER NUTRITION
1) Eating Nourishing Whole Foods
Enriching nutrition during the fourth trimester starts on the dinner plate. The saying 'you are what you eat' couldn't be more implicating for nursing mothers, who are the direct source of their child's food for several months after birth, if breastfeeding. Many experts encourage moms to stick to whole foods during this time so as to ensure both their body and that of their child gets enough natural vitamins and minerals to thrive.
But what exactly is a 'whole food'?
NYC Health defines it as food that has not been processed with the addition of fat, sugar or salt, or stripped of important nutrients such as fiber. Unfortunately, many of the products on store shelves today fit within this designation, being either sweetened to appeal to consumers or so commodified that the majority of their natural goodness has been stripped away.
Excess saturated fat, sugar, and sodium from processed food has long been linked to chronic diseases like diabetes. It can also directly impact a nursing mother's ability to nourish her baby. With less nutrients coming in from the outset, what's produced from the breast is less nutritious as well.
Maximizing the share of minimally processed and non processed foods in one's diet can positively impact health in the short and long term. Lean proteins like wild-caught fish, lean meats or eggs are essential for supplying adequate amounts of omega-3 fatty acids and iron, while fruits and vegetables—particularly those with dark green leaves—can contribute key vitamins like folic acid, iron and calcium.
2) Staying Hydrated
Hydration is pivotal to bodily health in any case, but especially so during the fourth trimester. A mother's body needs replenishment of the fluids it loses through lactation in addition to what's necessary for essential organs to function properly. The well-known 'eight glasses a day' rule is actually conservative for nursing mothers, with the Academy of Nutrition and Dietetics recommending as many as 16.
While that might seem like a lot, there are plenty of clever ways to get extra hydration without the overload. Eatright.org suggests that moms make a habit of drinking a cup of water every time they breastfeed and integrate water-rich foods into their diet.
Melons, cucumbers and lettuce are excellent choices for their high water content while things like herbal teas can be a way to incorporate additional fluids.
3) Being Mindful of Seafood Intake
After nine months of abstinence, many mothers look forward to enjoying their favorite seafood meals once again. And while it's perfectly safe for breastfeeding moms to indulge in a tasty treat, the wrong kind of fish can have negative health consequences.
For example, large predatory fish like swordfish and tuna are often high in mercury and should be avoided during breastfeeding. Eating these fish, even in small amounts, can cause developmental delays and other health issues in an infant.
The Food and Drug Administration recommends that nursing mothers limit their consumption of seafood to two servings per week. It's best to avoid predatory fish entirely and opt for low-mercury varieties such as salmon, light tuna, cod, or haddock instead.
4) Taking Postnatal Supplements
A decent diet can do great things in terms of supporting a mother's nursing body. Without one, the risk of developing problems like postpartum depression, fatigue and poor milk production can increase significantly. But even so, food intake alone is often not enough to keep the body functioning at its best. And this goes for everyone.
While essential vitamins and minerals are found in food, many people fail to get enough of the right ones on a day-to-day basis. It's not just a matter of 'healthy' and 'not healthy'; there are countless fundamental nutrients that are not easily obtained through the everyday diet.
This is why supplements are so essential. Nutritional supplements help enhance the body's levels of whatever it needs to function at full capacity, whether that's Vitamin C for a healthy immune system, iron for energy production, or zinc for a healthy reproductive system.
For nursing mothers in particular, there are several supplements that can be incredibly beneficial to help the body function at its best, such as vitamins A and D (for breastfeeding-induced calcium depletion), folic acid (for healthy babies) and omega-3 fatty acids (which play a big role in the development of your little one's brain).
5) Sleeping and Resting As Much As Possible
At the end of the day - whether literally or figuratively - every human body needs rest. Sleep is critical to recuperating from the 12+ hours of stress absorbed through day-to-day life, and it's even more important for mothers whose systems go the extra mile to keep a second human being alive. 2021 research conducted by UCLA found that women need at least seven hours of sleep each night to avoid advanced biological aging within a year of them giving birth.
Of course, that's not to say it's easy. Newborn babies are notoriously good at keeping you up in the middle of the night. Several studies highlight a direct connection between high levels of insomnia and the postpartum period, particularly how it can contribute to depression.
Therefore, it's important for mothers to prioritize sleep in their lives - not only by taking naps or resting when possible, but also by implementing healthy sleeping practices. This means avoiding caffeine late at night and creating a quiet environment that encourages sleep. Daytime habits can affect sleep hygiene, too. Exercise and consumption of healthy foods can improve sleep quality and duration.
SUPPORT YOUR POSTPARTUM NUTRITION TODAY
Postpartum nutrition is a fundamental issue that every mother needs to take seriously. Doing so is in the child's best interest and essential to establishing their health into the toddler years. There's also the importance of taking care of oneself to remember - while a new baby can easily take precedence (and sleep), new moms should never let their own wellbeing fall by the wayside. It's just as critical for everyone in the fourth stage of this long journey.
If you're looking for an easier way to get the vitamins you need to thrive, let us help. Our curated supplement packs are an asset to postpartum moms, and really anyone in need of reliable nutritional support. Honed has a wide scope of vitamins available, from A to Zinc. Backed by nutritional testing, you can be confident you are getting the precise nutrients you need to thrive, and none of what you don’t.
Whether you’re pregnant, breastfeeding, or simply looking to give your body that extra edge of nutrients it needs - Honed has something to help.