Know how breastfeeding affects your bone health and how you can protect it. Know how bone health is affected during pregnancy and how you can protect it.

Both pregnancy and breastfeeding bring about a lot of changes in a women’s body. During this time any woman can feel herself more tired. That’s why experts advise breastfeeding women to pay special attention to their diet. But do you know that carelessness in diet during this period can affect your bone health for a lifetime. Want to know how, then read till the end.

pregnancy and bone health

According to the National Institutes of Health, during pregnancy, the baby needs a lot of calcium in the womb to develop its bones. This need especially increases during the last 3 months of pregnancy. If a pregnant woman doesn’t get enough calcium, the baby will take all it needs from the woman’s bones.

Pregnant women do not have the habit of taking enough calcium. So fortunately, pregnancy helps protect women’s calcium stores in several ways.

Pregnant women absorb calcium from food and supplements better than women who are not pregnant. This happens more rapidly in late pregnancy, when the baby is growing rapidly and needs calcium the most. During pregnancy, women produce more estrogen, the hormone that protects bones.

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Breastfeeding and Bone Health

Breastfeeding also affects the bones of women. Studies have shown that females lose 3 to 5 percent of their bone mass during lactation, although they regain it after weaning. Bone loss may be due to the growing child’s increased need for calcium.

The amount of calcium a woman needs depends on the amount of breast milk and the duration of breastfeeding. Women may lose bone mass while breastfeeding because less estrogen, a hormone that protects bones, is produced at that time.

It is important to pay attention to these 3 factors for bone health

Bone care is important throughout life, including before, during, and after pregnancy, breastfeeding. Especially after the age of 30, it is necessary for women to take a balanced diet with sufficient calcium, exercise regularly and adopt a healthy lifestyle.

1 Pay attention to the level of calcium in the body

Calcium is most important for maintaining bone health. Women’s body needs more calcium during pregnancy and breastfeeding because both you and the baby need it. The National Academy of Sciences recommends that pregnant or lactating women consume 1,000 milligrams of calcium per day. At every age, you have to pay attention to the level of calcium in your body.

sources of calcium

take low-fat dairy products, such as milk, yogurt, cheese

dark green leafy vegetables, such as broccoli, collard greens

Canned Sardines and Salmon

Tofu, Almond and Corn Tortilla

Include calcium-rich foods, such as orange juice, cereals and bread, in your diet.

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Make exercise a part of the routine

If you are able to exercise properly, it means that your bones are healthy. Regular exercise is necessary for everyone. You can include walking, climbing stairs and dancing in the form of light exercise. You can lift weights in the form of heavy exercise, it also strengthens bones. Exercising during pregnancy can benefit your health.

According to the American College of Obstetricians and Gynecologists, staying active during pregnancy helps reduce back pain, constipation and bloating.

Helps prevent or treat gestational diabetes (a type of diabetes that occurs during pregnancy).

boosts energy

improves mood

Increases muscle tone, strength and stamina

Aids in better sleep.

3 Adopt a healthy lifestyle

It is very important for women to follow a healthy lifestyle during pregnancy because the child born out of this also gets a healthy life. If you smoke, it can be bad for your baby, your bones, and your heart and lungs.
Alcohol consumption is also harmful for pregnant and lactating women and their babies. Excess alcohol can damage bones. Avoid drinking alcohol and smoking during pregnancy.

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