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Can you lack calcium if you don't eat snacks at night during lactation?
In terms of nutritional requirements, lactation is still the stage with the largest calcium demand (pregnancy 1000- 1200mg/ day, lactation 1200mg/ day). If a new mother milks 1000- 1500ml every day, it will lose about 500mg of calcium, which shows the rate of calcium loss in postpartum women. Therefore, this class can't stop. If breast-feeding is stopped, the calcium requirement of pregnant women will return to 800 mg/day, and calcium supplementation can only be stopped if the dietary intake is sufficient.

2, pay attention to the intake of bone nutrients from food.

As we all know, calcium, phosphorus, vitamin D and protein in food contribute to bone health. Phytoestrogens from soybeans and flaxseed are also good comrades and need to be included in our diet.

Dairy products, bean products, nuts and kelp fortified with vitamin A and D, mushrooms, rape, animal liver and kidney, seafood and chewy coarse grain staple foods are all good bone-nourishing foods.

3, choose a light diet-the correct way to ensure bone health.

Salt is the enemy that threatens the health of bones. When the kidney excretes excess sodium, it will also be accompanied by calcium loss. New mothers must adopt simple cooking methods and choose a light diet, which is the correct way to ensure bone health. In summer, they sweat a lot, and their daily salt intake is 6-8 grams, but it should not exceed 6 grams in cold autumn and winter.

Besides, spicy hot pot, barbecue and Lamian Noodles are all so attractive. However, the new mommy is not qualified to linger in the land of delicious food and eat to her heart's content. She needs to eat a fresh, varied and light diet cooked at home regularly and quantitatively.

4, do more parent-child outdoor sports-the magic weapon for new mommy's healthy bones.

For everyone, the most important nutrient for bone health is not directly from food, but directly from sunlight. It is a compulsory course for new mothers to take their babies outdoors for about 30 minutes every day. Vitamin D synthesized by bare skin can promote intestinal calcium absorption and bone calcium growth.

The benefits of outdoor activities are: the promotion of exercise to bone health.

There is a kind of osteoporosis called disuse osteoporosis, and exercise can enhance bone density. After the baptism of pregnancy and childbirth, many new mothers have adapted to the "national treasure" life and do not like sports, which is also a major hidden danger of postpartum osteoporosis. Therefore, the new mommy should take the baby for a walk outdoors, take a walk in the sun, exercise and keep fit.

Remind you

When taking the baby out, it is recommended to avoid 10- 4 pm, when the ultraviolet rays are strong, it is easy to damage the baby's skin.

Suggestions on strengthening the bones of new moms under 35 years old

Women under the age of 35 are in the golden period of childbearing. However, women of this age are still confused about themselves and don't know much about planning for the health of future generations. The newlyweds got pregnant unexpectedly without adequate preparation. If you always care about your figure, that weak and emaciated appearance makes people worry about the bone health of you and your newborn baby!

Suggestion: arrange a nutritious and comprehensive bone-supplementing diet several times a day.

Young and emaciated mothers especially need nutritional supplements after delivery, especially new mothers who gain less weight during pregnancy are more prone to malnutrition, which will be further aggravated with bone loss during lactation. Look at the following standards. For new mothers who don't gain enough weight during pregnancy, you should strengthen nutritional supplements.

Proposal for strengthening the bones of new mothers over 35 years old

Generally speaking, new moms over 35 years old are experienced and patient, which is the season in bloom. Compared with her twenties, you know how to take care of her baby and yourself better. From the perspective of bone health, women's bone deposition reaches its peak at this age, and then, if there is no suitable nutritional supplement, they will gradually mobilize their reserves. Therefore, the topic of preventing osteoporosis during pregnancy and lactation should attract their attention.

Moreover, the new mommy of this age should not be careless about the recovery of postpartum figure, otherwise the little tail of youth will slip away from her hands. Not only that, there are many threats of chronic diseases hidden behind the huge numbers.

Suggestion: Don't eat snacks at will, and mind your mouth!

Be sure to eat less sweets and fried foods after delivery. These are all foods that tend to increase body calories. Don't eat snacks at will, mind your mouth! We should pay more attention to outdoor sports and carefully arrange foods rich in calcium in our diet.