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0 - 3 months

6 Fast energy fixes for breastfeeding moms 

30 July 2021 | By Tammy Jacks

If you’re feeling depleted, here are some quick, safe ways to regain your energy while breastfeeding, so that you can recharge your battery and do your best, one day at a time.

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1. Nourish your body with the right foods 

Ronel Beukes, registered dietitian and ADSA spokesperson says it’s important to choose nutrient dense foods throughout your breastfeeding journey. This simply means opting for foods that contain many different nutrients such as vitamins, minerals, carbohydrates, proteins and fats such as: 

- Wholegrains
- Plenty of fresh fruit and vegetables every day
- Meat, chicken, fish, eggs and/ or legumes 
- Milk and low-fat dairy products
- Limited amounts of fat, salt and added sugar. 

Don’t have time to prepare a meal between feedings? “A wholewheat sandwich with peanut butter and a portion of fresh fruit is a good choice as it’s nutrient dense,” says Beukes.  

Try to avoid any refined foods, and foods that contain a lot of added sugar or stimulants such as caffeine.

"These types of foods and drinks provide short-term increases in blood sugar levels followed by even lower levels of blood sugar, as the body’s response to high levels of blood glucose is to try and lower the levels back to normal," explains Beukes. "This will cause a real dip in your energy levels and make you feel worse than before. It’s a rollercoaster you want to avoid if possible."

Also try to have at least three meals per day, with a healthy snack in between. If you don’t have time to prepare meals and snacks, ask a friend or family member to help with food prep so that you have healthy options such as nuts and seeds, fresh fruit and veggies on hand.  


2. Make sure you’re eating enough 

While you may not need a second helping of dessert, studies have shown that exclusive breastfeeding for at least three months burns more calories.  

According to Dietary Reference Intakes (DRI’s), if you’re breastfeeding your daily diet should contain around 11 479 kilojoules per day during the first six months after birth, and 11 773 after six months, explains Beukes. But remember, it’s important to take your weight, height, activity levels and age into account.  

"Your diet should therefore contain between 1 368-1 680kJ in addition to what you used to eat before pregnancy," advises Beukes. 

The following meal contains 1640 kJ that would provide the additional energy you’ll need during breastfeeding:

- 2 slices of wholewheat bread (80g) = 760 kJ 
- 1 tablespoon of peanut butter (15g) = 360 kJ
- 1 medium banana (80g) = 306 kJ
- 1/2 glass of low-fat milk (125ml) = 214 kJ

If you’re unsure of what you should be eating, or how much, consider seeing a registered dietitian who can customise a plan to suit your needs and lifestyle. 

3. Enjoy a cool shower 

Cold water stimulates the production of adrenalin, which will wake you up instantly. So, try adding a burst of cold water to your regular shower to get you out of that sleepy state. Also, choose a soap or body wash with any of the following scents to help you feel more energised: 

- Lemon 
- Orange 
- Grapefruit 
- Eucalyptus 
- Peppermint 
- Rosemary 

4. Take a few deep breaths 

Despite inhaling and exhaling multiple times a day, stress and sleep deprivation can contribute to restricted, shallow breathing which zaps energy. Breathing deeply from your diaphragm causes the lungs to inflate properly which allows the body and brain to take in more oxygen, explains breathwork coach and author of And Breathe, Rebecca Dennis. This gives you an instant energy boost, slows your heart rate, calms the nervous system and helps to release toxins. 

5. Try a few minutes of yoga 

Instead of doing the dishes during your little one’s naptime, consider heading to your yoga mat (provided you’ve received the all-clear from your doctor to resume exercise). Studies show that a combination of yoga, with meditation and breathing helps to boost blood circulation and reduce fatigue. Child’s Pose is a great relaxing posture that also encourages deep breathing. 

To practice Child’s Pose: 

1.    Get down on all fours, with your knees hip-width apart. Breathe in deeply through your nose.
2.    Exhale through your mouth, lowering your bottom to your heels, lengthening your tail bone away from your pelvis.
3.    Let your torso fold over your thighs, lengthen your neck, and let your forehead rest on your mat. 
4.    Lay your arms by your thighs, palms facing up, feeling the weight of your shoulders spreading across your back.
5.    Take several deep breaths into your stomach as you rest there for a while.

6. Sit in the light 

If you’ve woken up to feed multiple times in the night and feel like sleeping even though it’s morning, try exposing yourself to daylight first thing. This sends a memo to your body’s internal clock that it’s time to feel wide awake and get moving. Something as simple as eating your breakfast by a bright window or going for a morning walk with your baby can do the trick.

If in doubt, seek professional advice 

While some level of fatigue is normal during the postpartum period (even up to six months postpartum), if you’re feeling unusually exhausted and can’t seem to shake the feeling, consider seeing your doctor who may consider blood tests to rule out any possible hormonal imbalances or nutritional deficiencies. 

IMAGE CREDIT: 123rf.com

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