If you find yourself craving sugary foods since giving birth, it may be down to the sleepless nights that come along with parenthood. Sleep deprivation causes an increase in the hormone ghrelin, which signals hunger in the body. In 2019, a review of studies on this topic showed that getting more sleep was positively associated with a reduction in appetite and the desire for sweet and salty foods.
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Postpartum Sleep Deprivation & Sugar Cravings: What's the Link?
Hormonal Fluctuations
There are other reasons why sugar cravings peak after childbirth such as hormonal fluctuations. In the early days of motherhood, oestrogen and progesterone are readjusting causing a decrease in serotonin which then elicits sugar cravings. Stress levels can also be high after welcoming a newborn leading to elevated cortisol levels, fluctuating blood sugar levels and sugar cravings.
Postpartum Nutrient Depletions
The nutritional demands of pregnancy and breastfeeding can leave many mums nutrient depleted, particularly if stores were not optimal prior to pregnancy. Magnesium, zinc and B vitamins play a role in glucose metabolism. Low levels or deficiency can increase the desire for sweet foods.
How to Manage Sugar Cravings
1. Have protein with each meal of the day
Protein takes longer to break down keeping us fuller for longer. This helps to stabilise blood sugar levels and curb sugar cravings. Good protein options for breakfast include eggs, salmon, tofu, Greek yogurt, high quality protein powder.
2. Eat magnesium-rich foods
Dark green leafy vegetables, dark chocolate, pumpkin seeds, spinach, almonds and wholegrains are all sources of magnesium.
3. Stay hydrated
Drinking water regularly throughout the day helps reduce hunger pangs that may actually be a sign of thirst. Aim for around 1.5 - 2 litres per day (you may need more if breastfeeding, exercising or living in a warmer climate).
4. Start the day with a wholesome breakfast
This helps support blood sugar levels from the get-go, keeping you energised until lunch time and should reduce cravings for unhealthier foods. Remember to include a portion of each macronutrient; healthy fats (nuts, seeds, avocado, salmon), complex carbohydrates (banana, wholegrain toast, oats) and protein (eggs, Greek yogurt).
5. Eat regularly
Try consuming regular meals and two nutritious snacks to help achieve sustained energy throughout the day. If the body isn’t fueled regularly with the correct nutrients (particularly in the initial weeks after birth and if breastfeeding), hunger, energy dips and fatigue can set-in increasing the tendency to reach for sugary, processed foods.
Reference: https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12865
Magnesium: The Calming Mineral
Magnesium is an overlooked nutrient with many women not getting enough in their diets each day - particularly following pregnancy and childbirth when nutrient demands are highest. New responsibilities and shifts in routine affect new mums being able to prioritise themselves, especially self-care practices such as healthy eating.
Magnesium is an overlooked nutrient with many women not getting enough in their diets each day - particularly following pregnancy and childbirth when nutrient demands are highest. New responsibilities and shifts in routine affect new mums being able to prioritise themselves, especially self-care practices such as healthy eating.
In a recent study by BMC Pregnancy & Childbirth (2019), fruit and vegetable (one of the main sources of magnesium) intakes were lower amongst women after child birth. This was partly due to returning to employment and time constraints limiting their ability to prepare healthy meals.
In combination with other nutrients, magnesium is a key player in achieving optimal post-natal recovery. Not only is it needed for strong and healthy bones, it's also involved in over 300 enzymatic reactions within the body, such as energy conversion pathways.
More importantly, it's known as the 'calming mineral' and may dampen symptoms associated with postnatal depression. In fact, some studies have found that increasing dietary magnesium results in lower symptoms of depression. How does it do this? by helping to regulate neurotransmitters and activate the mechanisms that relax and calm the body.
During periods of stress and anxiety, magnesium is one of the first nutrients to be depleted! The higher the magnesium, the lower the cortisol, so making sure levels are kept topped up is key.
You can do this by including avocado, nuts & seeds, green leafy vegetables, whole grains, beans & pulses into your diet everyday.
Reference: Tovar, A., et al, 2019. Maternal vegetable intake during and after pregnancy. BMC Pregnancy and Childbirth. https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-019-2353-0
Managing Postpartum Hair Loss
There’s a roller coaster of hormones at play during pregnancy and after childbirth. This is responsible for many of the changes the body undergoes - postpartum hair loss being one of them. While the hormonal changes can’t be controlled, you can ensure you’re getting all of the right nutrients to support the regrowth of strong, healthy hair.
The Normal Hair Growth Cycle has three Phases where it enters periods of growth and rest.
The Normal Hair Growth Cycle has three Phases where it enters periods of growth and rest.
Anagen Phase
This is the hair growth phase and lasts an average of 3-7 years.
Catagen Phase
The catagen stage is a transitional period continuing for approximately 2-3 weeks and signals the end of the hair growth phase.
Telogen Phase
The telogen phase lasts around three months, where the hair goes into a period of resting. It's then released, falls out, and the entire growth cycle begins again. Each hair follicle is independent and transitions through the cycle at different times. Approximately 10-15% of hairs on the scalp are in the telogen phase.
What causes Postpartum Hair Loss?
What causes Postpartum Hair Loss?
During pregnancy, the increase in blood circulation stimulates hair follicles, and the rise in the hormones, oestrogen and progesterone, prolongs the hair growth phase (anagen) and delays the shedding phase (telogen). This results in the thicker, glossier hair that women experience in pregnancy.
During pregnancy, the increase in blood circulation stimulates hair follicles, and the rise in the hormones, oestrogen and progesterone, prolongs the hair growth phase (anagen) and delays the shedding phase (telogen). This results in the thicker, glossier hair that women experience in pregnancy.
After childbirth these hormones drop, level out, and typically around two to three months postpartum, many new mums begin to notice that they are losing hair. This is just the extra hair that was gained during pregnancy and shedding these additional hairs is a normal part of the body returning to its pre-pregnant state. The good news is the normal hair growth cycle typically returns 6-12 months after childbirth.
The degree of hair loss will vary from person to person, but if it worsens or persists beyond a year postpartum, its important to seek advice from a Doctor who may suggest investigating vitamin D, iron and thyroid function.
Why is Nutrition Important?
Why is Nutrition Important?
Pregnancy, childbirth and lactation are considerably demanding of maternal energy and nutrients stores and it's vital to replenish them with all the goodness that real food provides. During pregnancy and breastfeeding, a number of hair-supporting nutrients are particularly vulnerable to depletion. This includes iron, zinc and omega 3 fatty acids.
For most people, following a wholesome, balanced diet supplies all the nutrients they require - incorporating varied sources of high quality lean protein, healthy fats and an abundance of nutrient-dense vegetables.
Four Key Nutrients to Support the regrowth of Hair
Four Key Nutrients to Support the regrowth of Hair
Protein supplies the body with amino acids, which are the building blocks for keratin; the structural material of hair. In total, there are twenty amino acids. Although they all participate in tissue growth and maintenance, some have specific roles of their own. For instance, cysteine provides sulphur to hair cells and lysine stimulates collagen production. Collectively, they enhance texture, elasticity and the regeneration of the hair.
Food sources: organic grass fed lean meats, eggs, fish, quinoa, yogurt, beans and pulses.
Healthy fats are an excellent source of oils that enhance sebum secretion to nourish and hydrate the scalp. Food sources: avocado, nuts, seeds, mackerel, salmon, herring.
Iron is used to synthesise red blood cells that transport oxygen around the body. A lack of iron can effect the amount of oxygen and nutrients reaching the hair follicles, and in its absence, hair follicles aren't able to function optimally. Food sources: organic lean grass-fed beef, beans, lentils, green leafy vegetables
Vitamin C is a powerful antioxidant that may protect hair follicles from oxidative damage. It also enhances the intestinal absorption of iron and acts as a mediator for collagen synthesis. Food sources: citrus fruits, peppers, broccoli (in addition to Zinc , Vitamin D, Vitamin A, B Vitamins and Omega fatty acids)
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