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If you are a first-time mum, can seem pretty daunting, especially when you begin contemplating the new responsibilities and caring for your baby routine.

If you decide to breastfeed the breast milk will provide all the energy, liquid and nutrients your baby needs for growth and development.

In fact, the rate of growth at this stage in your baby’s life is greater than at any other time, and therefore it’s important that you get the extra energy and nutrients you need to help sustain this growth.

If your diet is well-balanced and varied, and you drink plenty of fluids, this shouldn’t be an issue.

Studies have shown that in the first three months, mothers of fully breastfed babies produce about 800mls of milk each day. Producing this amount of milk uses around 500 calories each day, you will be able to meet these extra energy requirements via:

• Your diet
• Fat stores gained during pregnancy
• Energy saved from changes in your metabolic rate, or becoming less active

So, what are the benefits of breastfeeding?

• Breast milk contains the perfect nutrient make up for your baby.
• It contains antibodies that boost the immune system and help your baby fight illness and infection.
• Breastfed babies are less likely to become constipated, have stomach upsets, develop eczema and asthma, be overweight, or have childhood diabetes.
• For you, breastfeeding reduces the risk of breast and ovarian cancer, and osteoporosis later in life.
• In addition to all of the above, it can also help you lose the excess weight gained in pregnancy.

How long should I breast feed for?

You should try to breastfeed your baby for as long as possible because of the health and psychological benefits that it provides.

Your baby will not need anything other than breast milk for the first six months. When you begin weaning after this time you can continue to breastfeed until your baby is at least one year old.

It is important to note that most babies will not benefit from taking solids before 4 months of age.

Can I exercise while breastfeeding?

After the birth of your baby and in the early stages of breastfeeding you should rest as much as possible. However, once breastfeeding is established, regular physical activity such as walking is ideal.

You should aim for at least 30 minutes of moderately intense activity 6 times each week.

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