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Happy Tummy Expert

10 months ago

Dear Jyoti, Thank you for the question

During lactation & breastfeeding the lactating mother’s nutritional requirements should meet her own daily needs, provide enough nutrient in milk for growing infant and furnish the energy for milk production.

If you have delivered recently then It is recommended to consume 2000+kcal with 63g (for 0-6 months lactation) and 59g (for 6-12 months lactation) of protein per day and 1200mg of calcium per day

Galactogogues or lactogogue increase the prolactin secretion which in turn increase milk production foods like garlic, milk, almonds, Green leafy vegetables as they stimulate the production and Secretion of Breast milk. 

It is also important to bring to your attention that the body requires sufficient time after childbirth to recover and sustain the increased calorie needs with adequate nutrition and care.

Elevated blood pressure or Hypertension is one of the most common health problems, and is one amongst the multiple risk factors for cardiovascular disease. Hypertension treatment is usually based on drug administration along with lifestyle changes, especially diet modification which has been proven to be effective in managing high blood pressure.

For adults, Normal blood pressure is defined as 120/80 mmHg.

When blood pressure is equal to or above 140/90 mmHg it is considered to be raised or high.

Some of the symptoms associated include headache, dizziness, impaired vision, filing memory, shortness of breath, unexplained tiredness etc.

Elevated blood pressure arises from a combination of environmental, genetic, lifestyle and dietary factors. For further diagnosis and assistance kindly contact your specialized health care professional.

Adopting an overall dietary pattern such as the DASH (Dietary Approaches to Stop Hypertension) diet is recommended

The DASH dietary pattern emphasizes on a diet rich in fruits, vegetables, low-fat dairy products, inclusion of lean meat such as chicken or fish etc., reduced saturated and total fat and reduced sodium intake.

Acidity, Bloating, heart burn, Gastritis, Abdominal discomfort can be a symptom of gastrointestinal digestive issues such as indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition.

Certain food intolerances can cause bloating and stomach pain after consuming specific foods. In lactose intolerance it is seen after consuming milk and milk products like cheese, paneer etc. And in gluten intolerance it is seen after consuming, wheat, rye, barley etc.

Indigestion towards certain foods, malabsorption, inability to digest/absorb certain nutrients can occur due to intolerance, digestive issues, food allergies or any underlying health condition which requires medical attention.

We recommend you to consult a specialized health professional such as a gastroenterologist for further diagnosis and management.

Here are a few tips to help manage acidity

• Do not skip your meals, have small frequent meals at regular intervals.
• Avoid large, heavy meals,
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
• Avoid lying down immediately after your meal consumption
• Have a gap of minimum 2-3 hours between bedtime and your last meal
• Try to limit the foods like caffeine, spices, raw onions etc.

Here are a few guidelines for general digestive health & healthy balanced diet

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Do not skip your meals, have small frequent meals at regular intervals.
• Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
• Limit the intake of dairy and fiber in case of loose stools/diarrhea
• Avoid large, heavy meals, and practice portion guidance.
• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Try to limit the foods like caffeine, spices, raw onions etc.
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
• Avoid lying down immediately after your meal consumption
• Drink at least 8-10 glasses of water per day
• Have a gap of minimum 2-3 hours between bedtime and your last meal
• Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
• Try to follow a good sleep regimen in terms of both quantity and quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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