Relationship between Breast Feeding and Sleep

Relationship between breastfeeding and sleep

It is very important for you to understand the relationship between breastfeeding and sleep. Having a deep understanding of breastfeeding and sleep relationship will help you to know the right time to breastfeed your baby. If you feed your baby at the right time, it is more likely that the baby will be stimulated during the day and sleep soundly at night. Your breast milk contains substances that serve your baby’s need at each time of the day. Ingredients that stimulate your baby during the day and those that help your baby to have a sound sleep at night are contained in your breast milk. Given this, you can turn breastfeeding to your advantage as a nursing mother. All you need is proper timing.

There are three major ingredients contained in your breast milk which induce and relax your baby’s central nervous system. They also and enhance sound sleep in your baby. The concentration of these ingredients in your breast milk varies throughout the day. Researchers of the University of Extremadura discovered that the concentration of these ingredients especially the nucleotides was higher during the nighttime than during the day. This explains why your baby sleeps more at night.

healthy pregnancy

 

Your breast milk contains wide range of hormones such as prolactin, cholecystokinin, oxytocin and melatonin. These hormones play a vital role in relaxing you and your baby. Melatonin was undetected during the day in a sample of breast milk examined by the researchers. But they detected it during the night. The researchers were surprise to discover this but they were not able to explain the reason for that. It could be nature’s own way of putting your baby to sleep during the nighttime.

Another research conducted in the University of Western Australia also shows that breast milk contains ingredients that cause babies to sleep soundly at night. As discovered by the researchers, the concentration of fat in your breast milk is high during breastfeeding and it continues to increase 90 minutes after breastfeeding.


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Based on the above discoveries, experts recommend that you feed your baby with fresh breast milk. If you express your breast milk, you should not store it in order to feed your baby later on. The concentration of the ingredients in your breast will change. This will affect your baby’s behavior. For example, feeding your baby with breast milk expressed and stored in the refrigerator for few hours can make the baby to keep awake during the nighttime owing to changes in the concentration of breast milk content.

Dr Cristina, the lead researcher in the University of Extremadura likens feeding a baby at night with breast milk expressed and stored for hours to giving a person coffee at night. This is so because your breast milk contains both substances that induce sleep at night and others that stimulate activity in your baby during the day. The concentration of substances that stimulate your baby during the day will be higher in breast milk expressed and stored for hours.

Breast feeding

Breastfeeding your baby directly from your breast rather than expressing it remains a veritable means of relaxing your baby. However, if breastfeeding from the source is not possible for you, you can express your milk and feed your baby with that. But as suggested by Kate, you have to store the expressed milk in a refrigerator and then feed your baby with it during the next day at the time it was expressed.

How to Lose Weight Gained During Pregnancy

How to Lose Weight Gained During Pregnancy

It is normal for pregnant women to gain weight. Experts even advise pregnant women to add weight because it is health wise good for them. However, as it is said in common parlance, too much of everything is bad. Gaining too much weight when you are pregnant is not good. If you are gaining too much weight, then you have to work on that. Checking your weight while pregnant should not mean going on a weight loss program. There are acceptable means through which you should avoid too much weight gain while pregnant. Here are some tips to apply in this regard.

Diet plan

Do not start a weight loss diet

Even if you are obese or overweight, you should not get involved in any weight loss diet unless your doctor recommends that you. If you start dieting when you are pregnant, you are endangering the life of the developing baby. The baby will be deprived of the necessary vitamins, minerals, and calories required for normal development.



Meet with your doctor or dietician

If you feel that you are gaining too much weight or that you need to change diet, it is advisable that you discuss it with your doctor or a dietician. Do not just change diet on your own without a piece of expert advice. The doctor or dietician will examine your case and advice you on what to do.

doctor

Drink enough water

Drinking enough water will do you a lot of good. First, it will keep you hydrate and also make you feel full so that you will crave for more food. However, you should be careful not to starve yourself or get yourself filled up with water to the extent that you no longer eat well.

Regulates body weight with water

Eat a small portion for many times

Eating a small portion frequently is a good way of getting enough nutrients and at the same avoiding becoming overweight. Having food in your system always no matter how little it keeps your digestive system working and also improves your metabolism which is a process through which excess fat is burnt down. It will also help you to deal with some of the symptoms of pregnancy like nausea.

Click here to get 7 Days Diet Plan to Lose Weight

Say no junk foods

Snack on fruits and vegetables rather than on junk foods.  Junk and processed foods like the candy bar and others will make you gain too much weight but will not provide enough nutrients to your baby.

Understand your calorie needs

If you have a normal weight before pregnancy, you should make sure that you obtain about 1900 to 2500 calories on a daily basis. But if you are already overweight or obese or underweight before pregnancy, you should meet with your doctor. This is because calorie need for underweight or obese people varies from person to person. So, your doctor will help you determine how many calories you should consume on a daily basis.

Click here to get 7 Days Diet Plan to Lose Weight

Healthy Eating Habits for Women

Sometimes, you wonder why some women engage in various fitness programs and yet they continue to gain weight. Unhealthy eating habit is one of the major factors that make some women not to achieve their weight loss goal. Below are some healthy eating habits that you should try to practice on a daily basis.

women eating
women eating

Try having the same daily

Having the same menu on a daily basis will give you a lot of health benefits. First, you can easily determine your daily calorie intake. Knowing the number of calories you take on a daily basis will help you to avoid consuming more than what is required. But if you don’t have the same menu on a daily basis, it will be difficult for you to control and determine the number of calories you take. However, having the same menu does not mean eating the same food on a daily basis throughout your life. You can have three to four options of food for each meal on your menu. In this way, you will be able to change your food and still maintain the same menu.



Eat breakfast

Some women skip their breakfast in their effort to meet up with their daily schedule or to lose weight. This should not be the case. Breakfast is a very important meal of the day and therefore should not be skipped. Eating breakfast gives you a lot of health benefits. It helps you to reduce hunger and craving during the day. Working with an empty stomach will make you be exhausted on time. On the contrary, if you take breakfast, you will have more energy for work throughout the day. 

Eat small portion frequently

Studies have shown that women who eat small portions frequently throughout the day lose weight easily. The level of cortisol which is the stress hormone in the body rises when you do not eat after three hours. The body is signaled to store fat in the abdominal region when the level of cortisol in the body is high. Besides, researches have proved that skipping meals increases the level of cortisol while eating small meals often does the reverse.
Eating a small portion frequently also improves your metabolic process leading to a quicker breakdown of more fats. It will also make you crave less.

Eat a balanced diet

Some women confuse quality with quantity when it comes to their diet. You should cultivate healthy eating habits and should eat quality foods. Your dietary plan should consist of the basic essential food nutrients.

Balanced diet
Balanced diet

Eat more organic foods

Organic foods are naturally produced foods. They are better than processed foods that are tainted by chemicals. So, it is advisable that you have a dietary plan that consists more of organic foods.

Eat fruits and vegetables

Your body needs vitamins and minerals for proper functioning. Fruits and vegetables are rich sources of vitamins. So, you have to consume enough fruits and vegetables in order to obtain these vitamins and minerals.

Take enough water

Water keeps your body hydrated, improves your circulatory systems, increases your metabolic rate, and also improves the digestive system and helps in the detoxification of toxins.