This article is dedicated to all the Mothers who Sacrifice their lives for their children, there is no heart like a mother’s heart.
Mother’s Day is all about celebrating the woman who bears unimaginable and unbearable pain and problems of carrying a life within her, nurturing it with her own life sources. We all know when we have our mother by our side, we pretty much have the strongest support in this whole world.
And the fact that a house only becomes home with her presence as she lights up the house with the warmth of her love. So let us give her Tribute for making our life so much better by taking care of her health.
Mothers are the best caregivers, she looks after her parents-in-law, spouse, kids, and her extended family which leaves with no time for themselves. Even in modern-day where she manages both workplace and house they take on more than what they should. When it comes to their food, well-being, and health, they tend to sacrifice for fulfilling their family’s needs.
Let us honor her for their tireless efforts, unconditional love, contributions, and for her sacrifices that are sometimes completely unnecessary.
We can always buy her expensive gifts and take her out for expensive dine out well not in this lockdown still mothers true happiness lies in the happiness of their children. All they ever want is little time and attention from their child, So why not cut some screen time give her one day of undivided attention, and pay attention to your mother’s health.
Mother, is she eating well?
‘Ghar ka khana’ No one can replace the taste of mom’s home-cooked food. It’s simple, yet unusually satisfying, filled with unconditional love and warmth of her hands. We often realize this when we are far from her.
She is in a constant dilemma if we have eaten or not, but what about her how many times have we tried to find if she has eaten something, do we know what she is eating, and is it healthy? And do we even know if that food is fulfilling her nutritional needs or not?
Take a break from your life, sit down with your mother, and get to know about her health, stress, and workload. If you are away, Suprise her with a video call and make her feel special.
Nutritional need for a newly mother
Motherhood has many stages, right from her first pregnancy women start developing a strong bond with the baby. The nutritional need for women increases many folds as new life is building up within her body.
Mother’s usually neglected this fact due to many reasons and the absence of knowledge and time for herself is the most common reason.
Conditions like anemia which is a condition where there is a lack of red blood cells that carries oxygen and this is often mistaken for weakness and tiredness which is most common among woman. Anemia due to Iron-deficiency happens when we don’t have enough of the mineral iron in your body.
- Red meat,
- green vegetables,
- Fortified bread
Supplementation for Iron deficiency
Iron + folic acid tablets are given to the pregnant lady by the health professional after looking at their current requirement.
Protein requirements in pregnancy rise to 1.1 g per kg of her weight for growth of fetus(baby) and milk production. The source of protein may be as important as the quantity,
plant source of protein
- legumes include lentils, peas, chickpeas, beans, soybeans, and peanuts.
- cereals ie Quinoa
Animal source of protein
- Milk and milk products
- Fishes and marine animals
- Meats ie flesh and organs of mutton, chicken or duck
Supplementation of protein
While selecting the supplements to fulfill the increasing needs, it is always recommended to consult a professional to minimize the risk of the child and mother.
Pregnant and/or lactating women also require increased amounts of all Especially vitamins A, C, E, and certain B vitamins (thiamine, riboflavin, niacin, pyridoxine, choline, cobalamin, and folate).
Folate intake is very important for the prevention of neural tube defects and should be consumed in adequate amounts prior to conception.
Vitamin-deficiency anemia can happen when there is not enough vitamin B12 and folate. You need these two vitamins to make red blood cells. which can be found in green leafy vegetables and dairy.
Large amounts of fresh fruits and vegetables help in filling vitamin needs, and with a well planned balanced diet, all the essential micro and macro Nutrients can be easily incorporated.
It’s important to hydrate well for your own health, milk production, and baby as various fluids are required during and after pregnancy, Fruits and vegetables are important too, of course, since they provide fluid, fiber and protective plant nutrients.
Calcium and Vitamin D needs of a mother increase especially after she starts lactating to breastfeed the child, If there is a lack of calcium in their diet then the body starts removing calcium from the bones to supply it to the breastfeeding baby. There are some studies that have shown a 3 to 5 percent reduction in a mother’s bone mass during breastfeeding, most likely due to insufficient intake of calcium from the diet.
Dairy and dairy products are a great source of Calcium, In addition to dairy, including dark leafy vegetables, calcium-fortified foods such as sesame seeds, and soy milk. The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources of vitamin D.
Docosahexaenoic acid simply Omega 3 fatty acids are crucial for the development of retina (eye) and the brain of the baby. Researchers believe that optimal levels of DHA are very important during the rapid development of the infant and the only way infant gets it is from her mother, So it is very important to include in their diet.
Vegetarian sources include:
- Chia Seeds
- hemp seeds
- Seaweed and algae
Non-Vegetarian sources includes:
- Marine animals like fishes, Oysters, prawns, etc
- fortified Eggs/ organic eggs
We Indians hardly follow a healthy diet and rarely add a variety in our food to meet our daily nutritional needs, hence facing nutritional deficiencies. Mothers during and after pregnancy are prone to many of such deficiency that is very detrimental to the health of both herself and her child.
Always consult Certified Nutritionists to calculate the RDA(recommended daily allowance) and help you in fulfilling your Nutritional requirement to prevent such deficiencies at crucial times like this.
Mother’s Nutritional needs in her Later Years
Due to reductions in lean muscle mass, metabolic rate, and physical activity. Now mothers requires less energy but due to nutritional deficiencies developed because of poor eating habits and wrong nutritional choices in the past, there need for many Nutrients is increased and must be monitor to prevent lifestyle disease and excess weight gains.
Early Adulthood Needs
Depending upon past lifestyle and eating habits, this mother required more calories due to high metabolism and energy requirements, the main Increased Nutrient requirements are: Iron and Protein along with Dietary fibers.
Middle Age Needs
During this stage, many hormonal and metabolic changes occur which need to be compensated with a customized diet. calorie requirement decreases due to slower metabolism and mineralization of bones make the demand for calcium, vitamin-D, and phosphorus increase which is needed to prevent osteoporosis (low bone mass)and osteomalacia (softening of the bone).
Increased Nutrient requirements are: vitamin B6, vitamin D, calcium and phosphorus
Her Elderly Needs
This stage of a mother is most crucial as not only her Nutritional needs are raised but her Emotional needs are at its peak, Although the women are strong especially a mother and they would never tell you if they need anything but at this stage, it is our duty to take care of her physical and mental health.
Due to many hormonal changes like menopause(end of your menstrual cycles) causes many physical and mental changes. The onset of menopause leads to hot flashes, palpitations, weight gain, irritability due to increase blood sugar and cholesterol levels.
There is a decrease in metabolic activity so gaining weight is very easy which can lead to many lifestyle disorders like Hypertension, Diabetes, thyroid, and obesity.
Increased requirements: vitamin D, Calcium, vitamins, and protein.
Decreased requirements: calories, iron,
Our responsibility towards mothers
- Start encouraging your mother to exercise regularly. Enroll her for a yoga class, and practice pranayama. Accompany her for early morning walks.
- Take her to a gym, it is never too late.
- Most importantly, give your mother the emotional support that she needs.
- Try and be her best friend. Make time from your busy schedule, talk to her regularly, keep her happy by respecting her likes and dislikes.
- Take her for routine check-ups.
- Help her in household works so that she can spend some self-time.
I urge all moms to eat half but nutritious food, walk double, laugh triple, and love without measure.
GET YOUR ESSENTIALS IN LOCKDOWN