After nine months of anticipation, a new mom’s attention shifts to taking care of her newborn. However, amidst all the excitement, many tend to neglect their postnatal breast health.

Breastfeeding, hormonal changes, and sleepless nights can all take a toll on the breasts. This article highlights little secrets to keep your breasts healthy post-partum, ensuring that they stay vibrant and firm.

Eat a Well-Balanced Diet

Nutrition is important for postnatal breast health. The breast tissue contains fat cells, and a well-balanced diet will help maintain healthy fat in the breasts. Include a variety of fruits, vegetables, and lean protein in your diet.

Furthermore, did you know that some foods like fenugreek and fennel seeds can increase milk production? It’s beneficial for both the baby and the mother, and some studies suggest that the herbs’ estrogen-like compounds could contribute to healthier breast tissue.

Stay Hydrated

Water is essential for postnatal breast health. It is crucial that you drink enough water, especially while breastfeeding, to keep your breast tissue hydrated.

Aim to drink at least eight glasses of water a day, and avoid beverages like coffee and alcohol, which could dehydrate your body.

Get Enough Rest

Sleep is important for postnatal breast health. Lack of adequate rest can affect the hormonal balance, leading to decreased lactation and breast engorgement. Take naps when the baby sleeps, and ensure that you prioritize getting enough rest.

A comfortable and supportive bra can also help you get a good night’s sleep and prevent sagging.

Exercise Regularly

Contrary to popular belief, exercise is crucial for postnatal breast health. Exercise can help improve blood flow and maintain the breast’s overall firmness, and it can boost energy levels and improve your mood.

You do not have to jump right into strenuous training but start with low-impact exercises like walking, pelvic tilts, and kegel exercises. As your energy increases, you can gradually increase the intensity of your workouts.

Ditch Cigarettes and Alcohol

Smoking and excessive alcohol consumption can have adverse effects on postnatal breast health. Nicotine and alcohol can decrease milk production, and smoking can also cause your breasts to sag prematurely.

If you must drink, do so in moderation, and consider drinking alcohol-free beer or wine. Better yet, consider quitting smoking and alcohol altogether.

Breastfeed Regularly

Breastfeeding is an excellent way to keep your breasts healthy post-partum. Regular breastfeeding stimulates lactation, which promotes breast health. Breast milk also contains several essential nutrients for your baby’s growth and development.

Breastfeeding also releases oxytocin, a hormone that can help reduce stress and promote bonding between the mother and baby. The more you breastfeed, the more milk your body produces, further boosting the health of your breasts.

Avoid Wearing Tight Bras

Avoid wearing tight bras as they can restrict blood flow to the breasts, resulting in discomfort and sagging. Instead, choose bras with good support. Choose maternity bras that can accommodate the changing breast size, especially between feedings.

A well-supportive bra will not only add to your comfort but also keep your breasts in good shape.

Perform a Monthly Breast Exam

Breast self-exams are essential for postnatal breast care. A monthly breast exam can help detect changes in your breast’s texture and shape, leading to early detection of any abnormalities.

Get to know your breasts and be on the lookout for any lumps, bumps, pain, or nipple discharge. Early detection is key to successful treatment, so do not skip these exams.

Consider Breast Massages

Breast massages can help boost postnatal breast health. Massages help improve blood flow in the breasts, relieve discomfort, and maintain their overall appearance.

You can use natural oils like coconut oil or olive oil to massage the breasts gently, starting from the outer part and working your way inward, moving towards the nipples. Alternatively, you can incorporate breast massages into your shower routine by using a loofah or a brush to gently massage the breasts.

Conclusion

Postnatal breast health is crucial for a new mother’s overall well-being. A healthy diet, adequate rest, regular exercise, breastfeeding, and monthly breast exams are all essential.

Additionally, avoiding alcohol and cigarettes, wearing a well-supportive bra, and performing breast massages can also help boost breast health. By following these little secrets, you can keep your breasts healthy, vibrant and ensure that they remain in good shape long after the breastfeeding stage.