Did you have luscious locks during pregnancy and then wake one day to find your hair falling out in clumps?  Welcome to postpartum hair loss which can be distressing for many new mums.

Postpartum hair loss while a ‘normal’ part of having a baby (90% of all women suffer) can be stressful for many women.  Hair is a big part of female identity, which undergoes a massive change in the face of new motherhood and hair loss can compound feelings of identity loss.  

During pregnancy your oestrogen and progesterone levels rise which causes more of your hair to remain in a ‘growth state’, rather than the ‘resting phase’ where we shed hair, resulting in a full head of luxurious hair.  Following child birth your hormone levels drop and this causes your hair to enter the ‘resting phase’.  You hair starts falling out again, usually 3-6 months after birth until your hormone levels adjust, but it can last up to a year.  

In Chinese Medicine, during pregnancy you have more ‘Qi’ and Blood in the body to nourish and grow your tiny human.  This increased blood also nourishes your hair follicles to promote hair growth and a thick head of hair.  Having a baby while amazing, is exhausting and taxing on the body.  Postpartum blood loss means there is less blood to nourish the follicles and your hair fall outs.  This is one of the reasons ‘nourishing blood’ is so important postpartum to nourish the body, restore Iost nutrients and help support postpartum hair loss.   

So how much hair loss is normal?  We lose on average 80 hairs a day but as a new mum you lose up to 400 strands a day! This explains all the hair in the shower, on your pillow, on your clothes, on your baby……it seems endless.  Most of us will lose hair around our hairline and get ‘baby hair’ regrowth while some new mums will end up with bald spots which can be distressing.  The good news is, it is temporary and for most new mums shedding will stop around the 6 month mark.

If you hair loss does not slow down there may be an underlying health issue that is worth getting checked out.  During pregnancy your levels of ferritin can change and ferritin helps to store Iron in your body.  Your Thyroid can also stop working properly and these can both lead to increased hair loss.

So what can you do to help postpartum hair loss? Having a baby is exhausting so try to rest as much as possible, minimise stress and nourish your body.  While you can't prevent hair loss you can help to promote hair growth. So eat a healthy diet full of protein and rich in nutrients - foods to ‘nourish blood’ and high in key nutrients will help support new hair growth.

Key Nutrients and foods to support hair growth.

Protein

Eating protein is essential for hair growth as hair follicles are mostly made up of protein.  Good food sources include organic red meat, fish, eggs, beans, lentils.

Vitamin C

Essential for collagen formation which is an important part of your hair structure.  Good food sources include broccoli, kale, peppers, strawberries, acerola and amla fruit.

B Vitamins

B vitamins and in particular Biotin are associated with hair growth.  Good food sources include Eggs, Dark Leafy greens, Almonds, Good quality red meat

Vitamin D

Low levels are associated with alopecia and hair loss.  Research also shows that vitamin D may help create new hair follicles.  Good food sources include Oily fish, egg yolks, mushrooms.

Iron

Iron is important as it help carries oxygen to your cells.  This makes it important for hair growth.  Good food sources include good quality red meat, eggs, spinach, lentils.

Silica

Silica is a trace mineral that can help to improve blood circulation and strengthen blood vessels which can stimulate blood flow to your hair follicles to stimulate growth.  Good food sources include:  Oats, Bananas, Spinach, Leeks, Cucumber, Celery

Selenium

Selenium is involved in the growth of new hair.  Just don't take too much because it can cause hair loss.  Eating a couple of Brazil nuts daily will give you the selenium you need.  

Blood nourishing food.

An important part of Chinese Medicine Diet therapy to nourish mums postpartum these foods contain many of the key nutrients listed above.  

🌱Good quality protein - organic red meat, fish, eggs, beans, lentils

🌱Dark green leafy vegetables

🌱Dates

🌱Goji Berries

🌱Raspberries

🌱Beetroot

🌱Mushrooms

🌱Cherries

🌱Cinnamon

🌱Seeds and Nuts

🌱Sweet Potato

 

Here at HQ our evidence-based nutrient powders are packed full of wholefood nutrients and blood nourishing ingredients to support you.  Find out how our Post Birth Vitality and Re-Energise products could help you.  

 

The postpartum period is one of life's greatest opportunities to transform and ensure future health.  Traditionally a sacred time of convalescence - rest and recovery. Something us modern mamas need to relearn and embrace.

The postpartum period is defined as the first 6 weeks following child birth but this is an outdated guideline, we know it lasts much longer - up to 2 years.  Giving birth takes a huge toll on your body and is the only naturally occurring time in your life where you loose large amounts of blood and Qi (energy) which needs to be replenished to return to full health and vitality.

Chinese Medicine Diet Therapy has a long history of use for postpartum recovery. During the post birth period nutrition and diet is used to support recovery from pregnancy and childbirth, while replenishing strength and nutrients to meet the increased demands of motherhood. Setting a mother up for the journey ahead and for future health.

Key nutrients are lost during pregnancy and childbirth and these also need to be restored - zinc, folate, B12, iodine, selenium and Omega 3's to name a few!

Modern medicine is now recognising the importance of nutrition postpartum due to the depletion of these nutrients leading to higher incidence of post natal depression and symptoms of ‘foggy head’, fatigue and mood disturbance.  

Read on to learn how you can combine the best of Chinese Medicine Diet Therapy and Western Clinical Nutrition to support your postpartum recovery and future health.  

 

Did you know there are 3 main phases in the postpartum period?

 

• Phase 1 is the ‘acute phase’ and lasts 6-12 hours. This is a time of rapid change where any potential 'medical issues' from labour may happen.

• Phase 2 is defined as 'the subacute postpartum period' lasting 2–6 weeks. During this phase, the body undergoes major changes in blood flow, genitourinary recovery, metabolism not to mention emotional ups and downs.

• Phase 3 is technically the 'delayed post partum period' lasting 3 weeks to 6 months. In fact we now know it lasts up to 2 years!

 

Eating for postpartum health -  The First Week

In Chinese Medicine the first phase is the first week post birth. During this phase, it's important to discharge the lochia (blood, mucus, and uterine tissue) and support digestion. Things can seem a little 'messy' in the first week postpartum but it's all part of becoming a mum.

Our digestive system needs to be working effectively in order for our bodies to properly utilise nutrients in food.  So one of the first areas of focus post birth is the digestive system.

In Chinese Medicine when our digestive system is working effectively we feel energetic and clear headed. Bloating, gas, nausea, indigestion and constipation are all signs that our digestive system is not happy. This is common post birth as our digestive system slows down during labour, often compounded by medication and perineal tenderness - ouch! 

Below are some of our top tips for post birth digestion which are especially important during the first 40 days.

🌱Eat warm cooked foods like soup and stews that can be easily digested and make sure grains are well cooked.

🌱Include warming spices in your diet like ginger, cinnamon, nutmeg, clove, black pepper, cardamom, orange peel & fennel seeds. These aid recovery and contain properties to help with postpartum abdominal pain and bleeding.  

🌱Eat smaller regular meal every 2-3 hours so you don't overtax your digestive system. 

🌱Drink lots of room temperature water. Without water your colon soaks up the fluid left in your food waste, resulting in constipation. This is worse if breastfeeding, so make sure you drink up to 12 glasses a day!

In order to stimulate normal digestion after giving birth, it’s traditionally recommended to eat sweet rice. Due to its sticky, clumping nature, sweet rice increases movement of food through the intestines (peristalsis).  It helps to prevent stomach and intestine prolapse by eliminating the need for strong ‘bearing down’ during bowel movements and helps prevent constipation.

To help support new mamas, eat sweet rice 1-2 times a day. We recommend adding Longan Fruit which is traditionally used to nourish Qi and Blood and help with insomnia and anxiety - perfect for new mums.  Recipe below.   

  

Week 2 - Phase 2

In TCM Diet Therapy Phase 2 = Week 2. The aim during this week is to contract the uterus and pelvic cavity, helping it return to pre pregnancy size.  

During this time we also want to help eliminate any excess fluid from the body. In the final stage of pregnancy, many mums to be develop oedema or water retention (swollen ankles and feet anyone?).  Red adzuki beans have a strong diuretic effect, helping to get rid of this water retention. It is a great food for postpartum mums.

 So what are other ‘Phase 2’ supporting foods?

🌱 Protein to help with postpartum healing is a must.  High-quality organic meat is good.  Stir-Fried pork with Sesame Oil is a traditionally used to help contract the uterus and pelvic cavity.  Beans, pulses and tofu are good for plant lovers

🌱Stir-fried Sweet Rice

🌱Red coloured vegetables: enrich the blood and guard against constipation.

🌱 Anti inflammatory spices; ginger, cinnamon and turmeric which are also uterotonics - meaning they help your uterus back to pre-pregnancy size.

🌱 Add some basil to your food, it’s good for mood.  Chinese dates, Longan fruit and lotus seeds are all traditional foods used Post birth to support mood.  

 

The first 6 months postpartum - Phase 3

Phase 3 is technically the 'delayed postpartum period' lasting 3 weeks to 6 months. In fact we now know it lasts much longer - up to 2 years!

During this time we need to replenish nutrients and renew physical strength. Not only nourishing our bodies but helping to support mood and hormone health.  It’s important to set yourself up for future health and the journey of motherhood ahead. So what nourishing foods should you eat? 

 

🌱Foods to nourish 'Qi' and Blood - rich in Iron , A and B Vitamins including B12:

• Organic animal protein
• Black beans
• Lentils
• Dark green leafy vegetables
• Red fruits like cherries, raspberries, and strawberries
• Beetroot
• Grass fed or organic bone broth
• Egg yolks
• Whole grains
• Goji berries and Chinese Dates

 

🌱Foods to nourish 'Yin' which are high in Omega 3’s, Zinc and Iodine:

• Oily Fish & seafood
• String beans
• All dark colored beans
• Dark berries like blackberries, mulberries, and blueberries
• Seaweeds
• Tofu
• Fluids like soups and stocks

 

🌱Don’t forget to add foods for breastmilk - barley, millet, asparagus, brown rice, fenugreek, fennel seed and oats are great to help boost milk supply

🌱Include Seeds rich in magnesium, zinc, selenium and B6: flax, pumpkins, sunflower, black sesame .  These are all great mood foods.

🌱 Lots of fruit & veg: to aid digestion and prevent constipation.

 

Postpartum is one of the most important times in a woman’s life - food as medicine is a great foundation for motherhood and future health.  If you’re a mama to be, take the time to pre plan your postpartum journey, plan meals and stock up on postpartum ‘pantry essentials’.  It is one of the most important things you will do!  If you’re a ‘new’ mum remember it’s important to eat to restore health and give you the strength for the journey of motherhood ahead  -  ‘nourish the mother to nourish the child’.

Nutrition, rest, physical and emotional support are the cornerstones of postpartum recovery.    We know it can be hard as a mum to get the nutrition you need. Here at HQ we've created Post Birth Vitality - a scientifically formulated superfood blend with Chinese medicine herbs, superffoods and organic wholefood vitamins to support your post birth recovery and help you thrive postpartum.  

 

RECIPES

Traditional Sweet Rice Recipe

🌱Rice 150 g

🌱Dried Longan Fruit (Arillus euphoriae longanae) 100g (can buy from Asian grocer)

🌱Dark brown sugar e.g. rapadura 100-200g

🌱Filtered Water 2000 cc

🌱Optional spices: 1/2 tsp cinnamon, cardamon and ginger (to support contraction of your uterus).

 

Method of Preparation:

1. Put rice, Longan Fruit, Spices and Water into a pot, cover, and soak for 1 hour.

2. After soaking ingredients, bring to a boil over high heat, then reduce heat

and allow to simmer for 8 hours.

3. Turn off the burner. Add brown sugar.  Divide into 2 portions. It’s ready to serve. 

 

Sweet rice is a great ‘sweet treat’ for mums supporting all postpartum phases.

Red Adzuki Bean Recipe

🌱Red adzuki beans 200 g 

🌱Brown sugar 150 g

🌱Water 1500 cc

 

To Prepare:

1. Put red adzuki beans and water into a pot, cover, and soak for 8 hours.

2. Bring to a boil over high heat, then lower to medium heat and simmer, covered, for 20 minutes.

3. Turn off burner. Add brown sugar. It is ready to serve.

 

Traditionally eaten twice a day in the morning and afternoon. Recipe makes 6 serves.  

 

Wholefood Energy Bliss Balls

🌱10 Medjool Dates (pits removed) .  Dates are a great natural energy source high in minerals, antioxidants, fibre and natural sugars.  They can help decrease cholesterol and keep your bones healthy.  

🌱1 Tbsp of Goji berries.  Used in Chinese medicine to nourish the blood, Goji's are full of Vitamin A, Iron, Selenium and antioxidants. Great post partum, they are high in nutrients you need more of when breastfeeding. 

🌱1 cup of oats or gluten free oats.  High in Beta-glucans to boost immune health, a good source of fibre to help keep you 'regular' and great for milk supply 

🌱1/2 Cup of Peanut or Almond butter.  Almonds are one of the best food sources of Vitamin E, which helps protect your cells from oxidative stress. They are packed full of Manganese and Magnesium too. 

🌱3 Tbsp Flaxseeds.  Full of plant-based Omega 3's and fibre, they are full of cancer fighting lignans and also help support your milk supply

🌱2 Tbsp Raw Cacao Powder.  Full of polyphenols and flavanols to help reduce inflammation and increase blood flow. Cacao is also packed full of magnesium to support mood

🌱1 Tbsp Pumpkin Seeds.  High in Iron, B Vitamins and jammed packed full of magnesium to help support sleep and keep you happy

🌱1 - 2 Tbsp coconut oil 

🌱2 Tbsp water

 

To Prepare:

1. Add all ingredients to a food processor and blitz until combined. Add extra oil or water until you have a 'dough' like consistency.   

2. Use your hands to roll into a small ball.  Keep in a sealed container in the fridge for a go to snack. They contain natural sugars so don't eat too many in one go!

 

Photo credit: Life After Birth 

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During pregnancy and breastfeeding we need more nutrients to support our tiny humans growth and development and keep ourselves happy and healthy.  One of the many nutrients we need is Omega 3, read on to find out why....

So you've heard of Omega 3 but but do you know there are three types?  

ALA, EPA and DHA are all fats - essential fatty acids that can't be made by our bodies, so we need to get it from our diets. We need them to make brain and eye tissue plus cell membranes for all the cells in our bodies.  They play a role in inflammation (reduced), heart health and cognitive function.  

Let’s look at the 3 types:  

• ALA is found mostly in plants and EPA and DHA are found in seafood, fatty fish and algae.  ALA needs to be converted to EPA and DHA before it can be used effectively by your body as a ‘essential fatty acid’.  Unfortunately our bodies are not very efficient at converting ALA to EPA/DHA - in fact we convert less than 5%.  
• EPA is used by your body to produce signalling molecules that reduce inflammation.  EPA’s have also been linked to reducing symptoms of depression. 
• DHA is important for structure of your skin and vision.  It is essential for brain development and function in infants and brain function in adults.

 

As a mum or mum to be you need a diet rich in omega 3

DHA is needed for the development of the central nervous system. During the third trimester of pregnancy and the fourth trimester (3 months postpartum), our babies brain goes through a growth spurt, and an increase in DHA needed. This is passed from you to your tiny human. The type of fat you eat sets the foundation for nerve cells and all cell membranes in your babies body - amazing!

In fact your body will prioritise your babies Omega 3 needs above your own and will take DHA from your brain to give to your baby through the placenta and then through breastmilk. One of the main energy sources for breastfeeding and breastmilk comes from fat in the diet, we need 500 calories a day from fat for healthy breastmilk.  Omega 3 is a great source of 'healthy fats'. This can leave you depleted of Omega 3, especially if you are vegetarian or vegan

Research tells us that mums who take Omega 3 during pregnancy have a lower risk of pre-term birth and post partum depression.  Interestingly, low levels of maternal Omega 3 intake has been linked with child Type 1 Diabetes. 

While a good quality fish oil supplement can help you meet your Omega 3 needs, a recent study found that breastmilk concentration of omega 3 was highest in those with a ‘habitual’ intake of Omega 3 in their diet.  So regularily including Omega 3 foods into your diet is best.  There are great natural sources of DHA and alpha linolenic acid foods you can include in your diet.  Just remember if you are vegetarian or vegan you will need to incorporate a large number of foods rich in ALA to get enough EPA and DHA in your diet. 

Some of our fave foods are:

• cold water and oily fish contain high concentration of EPA and DHA e.g. salmon, mackerel, herring or sardines. Fresh fish is best, as freezing destroy some of the essential fatty acids.

• green leaves of plants, including seaweed and algae.  Half a cup of raw Brussel sprouts contains about 44mg of ALA.  Cooking them boosts the ALA content even more to 135mg per half cup.  

• seeds and nuts - flax seeds, chia seeds, walnuts, linseeds and pumpkin seeds. Hemp seeds are high in ALA.  28 grams of hemp seeds provides 6000mg of ALA - wow!

• legumes - kidney beans, soy beans

• Perilla oil is rich in Omega 3, each tablespoon contains 9000mg of ALA omega 3 fatty acids, amazing!! Use Perilla oil as a dressing, don’t cook it.  Cooking polyunsaturated fats can oxidise with heat to form free radicals that can be harmful to your health.  

Whether you are a meat eater or a vegetarian, there are some great foods you can incorporate in your diet to support yourself and your bubs Omega 3 needs.  At HQ we love to support the nutrients needs of mums, find out how we can help you.  

The Science

Burdge GC, Calder PC. Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reprod Nutr Dev. 2005;45(5):581-97.

Domenichiello AF, Kitson AP, Bazinet RP. Is docosahexaenoic acid synthesis from α-linolenic acid sufficient to supply the adult brain?. Prog Lipid Res. 2015;59:54-66.

Guesnet P, Alessandri JM. Docosahexaenoic acid (DHA) and the developing central nervous system (CNS) - Implications for dietary recommendations. Biochimie. 2011;93(1):7-12.

Greenberg JA, Bell SJ, Ausdal WV. Omega-3 Fatty Acid supplementation during pregnancy. Rev Obstet Gynecol. 2008;1(4):162–169.

Bzikowska-jura A, Czerwonogrodzka-senczyna A, Jasińska-melon E, et al. The Concentration of Omega-3 Fatty Acids in Human Milk Is Related to Their Habitual but Not Current Intake. Nutrients. 2019;11(7)

Every mamas birth story is unique whether you have a c-section or a natural birth we all need support and recovery post birth.  But if you've have a c-section or vaginal delivery with episiotomy you need to allow more time than usual to enable your body to heal while coping with the demands of a new born.

Rest, fluid and avoiding lifting is good advice but when juggling a new born and recovering from labour especially from surgery, extra support is needed. 

There are key nutrients you can include in your diet that will help boost the wound healing process and speed your recovery. 
Read on for key nutrients and foods that can help you.   

Vitamin C 

A powerhouse nutrient for skin health.  It is important for collagen production and stimulates the repair of the skins outer layer.  It is a powerful antioxidant that also helps to protect your skin tissue and keep your immune system in tip top condition.  Studies have found that supplementation with Vitamin C improves wound healing, prevents keloid formation (excessive scar formation) and enhances collagen production.  Not only that, increasing Vitamin C in your diet can improve skin elasticity, facial wrinkling roughness and colour.  

Good food sources:  Kakadu plums, Acerola, Amla fruit, Kiwi Fruit, Papaya, Bell Peppers, Broccoli, 

Vitamin A

Not only do you need more Vitamin A when breastfeeding, it is important for vision, immune health and neural development in your Bub, Vitamin A is an important nutrient in wound healing.  In wounded skin, Vitamin A stimulates skin cells to turnover, increases the rate of cell repair and restores the structure of the skin.  Not only does Vitamin A help with the inflammatory phase of wound healing it also helps to enhance collagen production.  

Good food sources:  Goji Berries, orange and yellow fruits such as carrots and sweet potato, cantaloupe and apricots.  Plus dark leafy greens are a great source of Vitamin A and Vitamin C.    

Protein 

Eating protein is a must to provide your body with the nutrients it needs for wound healing.  It is essential in the creation of collagen, connective tissue and epithelial (skin) cells.   Protein is broken down into amino acids which are the building blocks for tissue repair.  They are fuel for antibodies and macrophages to keep your immune system healthy.  A lack of protein can extend the inflammatory stage of wound healing, impair collagen production and increase the risk of a wound not healing. So make sure your including lots of quality protein in your diet.

Good food sources:   Organic or grass-fed meat, fish, bone broth, eggs, legumes (beans, lentils split peas), tofu, nuts (almonds, cashews, peanuts). 

Zinc

This gem is a cofactor for many enzymes involved in cell membrane repair, growth and immune system function.  In fact Zinc is vital for 3000 proteins encoded in the human genome, amazing!  Zinc plays an important role in all four stages of wound healing - clotting, inflammatory response, cell turnover to allow for new skin cells, matrix remodelling and scar formation.  It also keeps help to keep your immune system healthy, just what you need post birth.

Good food sources:  pumpkin seeds, asparagus, broccoli, oysters, sardines, eggs and quality red meat.  

Bromelain

Bromelain is an enzyme found in pineapple juice and skin.  There is research to suggest that Bromelain helps to mediate pain, reduce healing time post surgery and improve wound healing.  While you can find bromelain in pineapples, the research into its effectiveness were based on a concentrated supplemental dose.  

So you now have the nutrients sorted but want something that can help with the appearance of scars? Our tip is to use Vitamin E or Rose Hip oil (good source of vitamin C) for scars, they are great for stretch marks too. 

Here at HQ we love to combine ancient wisdom with evidence based nutrition to help mums on their post partum journey.  Check out how our high-quality superfood blend Post Birth Vitality can help you recover from pregnancy and childbirth.  
 

References

1. Soheilifar S, Bidgoli M, Hooshyarfard A, Shahbazi A, Vahdatinia F, Khoshkhooie F. Effect of Oral Bromelain on Wound Healing, Pain, and Bleeding at Donor Site Following Free Gingival Grafting: A Clinical Trial. J Dent (Tehran). 2018;15(5):309-316.

2. Lin PH, Sermersheim M, Li H, Lee PHU, Steinberg SM, Ma J. Zinc in Wound Healing Modulation. Nutrients. 2017;10(1)

3. Polcz ME, Barbul A. The Role of Vitamin A in Wound Healing. Nutr Clin Pract. 2019;34(5):695-700.

4. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8)

5. Quain AM, Khardori NM. Nutrition in Wound Care Management: A Comprehensive Overview. Wounds. 2015;27(12):327-35.

Whether you breastfeed for 2 days or 2 years, breastmilk is full of amazing goodies to fuel and nourish your baby.

It works like a 'drug' for your tiny human.  Milk proteins in your breastmilk break down into peptides - acting like morphine in the body, they have an opioid like effect.  This helps mum and baby to bond.  It might also explain your bubs post feed bliss.

Breastmilk contains key vitamins and minerals for your growing baby, but more than this it contains bioactive goodies such as live cells, antibodies, hormones, growth factors, amino acids and oligosaccharide.  Lets chat about these in a bit more detail.

Live Cells

Full of living cells, breastmilk is full of white blood cells and stem cells.  These help to boost immunity and fight inflammation and may even help organs to heal.   In fact a new born can consume up to 10 trillion white blood cells from you everyday - amazing! 

Antibodies 

These anti-infective proteins make sure you baby stays healthy by helping them fight bacterial infections and viruses.  IgA is the most abundant antibody in breastmilk which helps to protect mucosal surfaces - these cover your babies internal organs and gastrointestinal tract.  Not only does breastmilk have IgA antibodies, it has all the 5 antibodies found in the human body.  

Hormones

Did you know that breastmilk contains lots of hormones?  These chemical messengers help to regulate your babies appetite, sleep patterns and ensure their organs work properly.  

Oligosaccharides

Oligosaccharides in breastmilk are natural pre-biotics.  These help to develop your babies gut microbiome by feeding ‘good bacteria’.  They help your baby fight infections by acting as a decoy for bacteria and viruses.  These bind to the oligosaccharides and are flushed in your babies poo. Clever!

Amino Acids

Full of amino acids, the building blocks of protein, breastmilk contains over 20 different types.  At night amino acids called nucleotides increase in your milk which researchers think helps your baby sleep. 

Growth Factors 

Found in your breastmilk, these goodies help support the development of many part of your babies body - from nervous system development to hormone secretion.  

Vitamins and Minerals

Nutrients support your babies growth and development - from teeth and bones, to organ function.  We know your nutrient needs increase when breastfeeding to support your growing bub.  For example you need more  Vitamin A and beta-carotene while breastfeeding which are important for your babies nervous system and eye development.  

Breastmilk really is the ultimate superfood, able to adapt to your babies needs at every stage of development.  Eating a balanced diet full of natural vitamins and minerals will help to keep your breastmilk ‘liquid gold’.

Here at HQ we know in can be hard it can be as a busy mum to get the nutrients you need.  That’s why we have created our high-quality nutrient powders to help support a healthy milk supply and help you get whole food sources of vitamins.  Check out how our Re-Energise or Post Birth Vitality whole food supplements can help.  

 

References

1. Trivedi MS, Hodgson NW, Walker SJ, Trooskens G, Nair V, Deth RC. Epigenetic effects of casein-derived opioid peptides in SH-SY5Y human neuroblastoma cells. Nutr Metab (Lond). 2015;12:54.

2. Bauer J, Gerss J (2011), Longitudinal analysis of macronutrients and minerals in human milk produced by mothers of preterm infants. Clin Nutr 30(2):215–220.

3. Hassiotou F et al. Cells in human milk: state of the science. J Human Lact. 2013;29(2):171-182.

4. Ballard O, Morrow AL. Human milk composition: nutrients and bioactive factors. Pediatr Clin North Am. 2013;60(1):49-74.

5. Moukarzel S, Bode L. Human milk oligosaccharides and the preterm infant: a journey in sickness and in health. Clin perinatol. 2017;44(1):193-207.

6. Brandtzaeg P. The mucosal immune system and its integration with the mammary glands. J Pediatr. 2010;156(2 Suppl):S8-15.

Including key nutrients in your diet can help build a 'nutrient bank' so you have a good supply when your body needs to make a withdrawal e.g. during breastfeeding, your menstrual cycle or during stressful times.

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In Chinese medicine theory the Liver plays an important role in breastmilk supply.  Stress impacts the ‘liver’ which can no longer help ‘Qi’ flow in the body.  This leads to difficulty with the flow of breastmilk and is a cause of mastitis.

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We understand that breastfeeding can sometimes be mentally and physically exhausting. You can be up at all hours of the night, dealing with cluster and comfort feeding and it can take a toll on your energy and emotions.⠀

We think all mamas can use an energy boost along the way. Read on for our pick of healthy foods, to help top up your energy stores.

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Blood=Milk? huh? When a women is pregnant, her menstrual cycle stops and blood nourishes the lining of the uterus making a nutritious home in which her baby is implanted and starts to grow.

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