When is the best time to supplement calcium after childbirth?

Pregnant women are prone to calcium deficiency due to breastfeeding after delivery. Calcium deficiency will easily affect the mother's physical recovery and the nutritional content of breast milk. The time for calcium supplementation after delivery is very critical. Generally, mothers can supplement calcium 15-20 days after delivery, preferably at night, as calcium absorption is better at night.

Postpartum calcium supplementation time

Calcium tablets are usually taken at night, as they may be better absorbed. If you are breastfeeding your baby after delivery, it is best to continue supplementing calcium. Because it is more likely to be calcium deficient at this time.

1. Do not stop taking calcium supplements after childbirth

Taking calcium tablets is a daily task that starts in the middle and late stages of pregnancy. How long should it last?

In terms of nutritional requirements, lactation is still the stage with the highest calcium requirement (1000-1200 mg/day during pregnancy and 1200 mg/day during lactation). If a new mother produces 1000-1500 ml of milk every day, she will lose about 500 mg of calcium. This shows the speed of calcium loss in postpartum women. So, this lesson cannot stop. If breastfeeding stops, the mother's calcium requirement returns to 800 mg/day and dietary intake is adequate, then calcium supplements can be stopped.

2. Pay attention to taking bone-strengthening nutrients from food

Calcium, phosphorus, vitamin D and protein in food are old nutrients that contribute to bone health. Everyone is familiar with their contributions. Phytoestrogens from soy and flax seeds are also good comrades and need to be included in our diet.

Dairy products fortified with vitamins A and D, soy products, nuts, mushrooms such as kelp, rapeseed, animal liver and kidneys, seafood, and chewy whole grain staples are all good bone-strengthening foods.

3. Choose a light diet - the right way to ensure bone health

Salt is the biggest enemy that threatens bone health. When the kidneys eliminate excess sodium, calcium is also lost. New mothers must adopt simple cooking methods and choose a light diet. This is the correct way to ensure bone health. In summer, people sweat a lot, so the daily salt intake should be 6-8 grams. In the cold autumn and winter, it should not exceed 6 grams.

In addition, spicy hot pot, barbecue, and ramen are all so appetizing, however, new mothers are not qualified to linger in gourmet places and eat to their heart's content. She needs to eat fresh, varied, light, home-cooked meals in small, frequent, regular portions.

4. Do more outdoor sports with your children - a magic weapon for new mothers to keep their bones healthy

For everyone, the most important nourishment for bone health does not come directly from food, but directly from sunlight. Taking the baby outdoors for about 30 minutes of "sunbathing" every day is a must for new mothers. The vitamin D synthesized by the exposed skin can promote intestinal calcium absorption and bone calcium growth.

Another benefit of outdoor activities is that exercise promotes bone health.

There is a type of osteoporosis called disuse osteoporosis, and exercise can increase bone density. After the baptism of pregnancy and childbirth, many new mothers adapt to the "national treasure" life and don't like to exercise anymore. This is also a major hidden danger of postpartum osteoporosis. Therefore, new mothers should take their babies outdoors more often, taking walks and basking in the sun, and exercising to keep their bodies strong and healthy.