MUMBAI — Pregnancy and motherhood are often seen as joyful times in a woman’s life, but they can also be a “silent health issue” for women: weak bones. After giving birth, many new moms have joint pain, tiredness, and, in some circumstances, signs of early osteoporosis.
Nutritionist Lovneet Batra says that a woman’s body naturally puts the requirements of her growing baby first. About 2–3% of female calcium reserves are transferred to the fetus throughout pregnancy to help its bones and teeth grow. Even after birth, the body still needs calcium. It needs 300 to 400 mg every day to make breast milk.
When the body needs a lot of calcium and estrogen levels drop for a short time, it can start a process called bone resorption, in which the body breaks down bone tissue to release minerals into the blood. Research shows that this can cause a woman’s bone density to drop by up to 3% for a short time.
Batra, on the other hand, has a reassuring message: the body is tough and can spontaneously rebuild bone strength with the appropriate food. Instead of only taking calcium tablets, she suggests a full, nutrient-rich diet.
Here are the main things she says you should eat to protect and restore your bones after giving birth:
To avoid losing calcium, eat foods that are naturally high in calcium. Batra says that adding milk, yogurt, sesame seeds, and ragi to your daily diet can help you get enough of this important mineral.
For Low Estrogen Support: To assist keep hormones in check, she suggests eating foods high in protein, like flaxseeds, soy, tofu, eggs, and lentils. These meals are good for your bones and can help with the consequences of a transient drop in estrogen.
To help with bone resorption, eat foods high in vitamin K, like moringa, kale, and spinach, which are important for bone metabolism. Foods high in magnesium, such almonds and pumpkin seeds, are also important for bone growth.
For Poor Absorption: Batra says that just eating calcium isn’t enough; the body needs to be able to absorb it well. This procedure needs vitamin D. She tells new moms to get some sun, which is the best way to get Vitamin D, and to eat things like fish, egg yolks, and fortified milk.
Batra’s counsel makes it clear that the greatest method to help a new mother’s bones stay healthy is to take a whole-person approach to diet. This will make sure she is strong and healthy enough to care for her kid and herself. She ends by saying, “Take care of your bones, and they’ll take care of you!”