Many new mums struggle with a lack of focus and overwhelming stress. Some even dub it postpartum brain fog or “mum brain.” Thankfully, some easy-to-make dishes can clear your mind and get you back on your feet. Discover some meals that would create the best anti-inflammatory diet for lactating mothers.
The Science Behind Postpartum Brain Fog
New mothers often feel a sense of fogginess and forgetfulness. It can be a confusing and stressful time, leading to further brain fog. One quick fix would be to adopt a complete diet. A lack of nutrition can often affect one’s memory and concentration.
Less minerals and vitamins would also result in further inflammation. This pain has been linked with neurodegenerative conditions like Alzheimer’s and Parkinson’s disease, showing a clear association between the nervous system and the brain.
Aside from improving your memory and other cognitive functions, it can enhance your lymphatic health in the long run. You’ll also reduce the amount of fluid that gets trapped in your bodily tissues.
The Best Anti-Inflammatory Diet for Lactating Mothers
The ideal anti-inflammatory diet for lactating mothers involves a variety of foods that all centre on calming down external and internal swelling. Mix and match these throughout the week.
1. Turmeric Chicken Soup
Ingredients:
- Turmeric
- Avocado oil
- Yellow onion
- Carrots
- Parsnip
- Celery
- Garlic
- Dried parsley
- Black pepper
- Ground ginger
- Boneless chicken breasts
- Sea salt
- Chicken bone broth
- Coconut milk
- Kale
Directions:
1. Sautee the vegetables in a big stock pot with avocado oil. Add onions and stir until translucent.
2. Once the vegetables soften, add and brown your chicken.
3. Add your broth and spices before stirring. Cover with a lid and allow to simmer.
4. Taste the soup and adjust the flavour to your liking.
2. Chocolate Walnut Bars
Ingredients:
- Walnuts
- Dates
- Coconut Oil
- Maple syrup
- Cacao powder
- Salt
Directions:
1. Spray a square pan with cooking oil and add parchment paper to the bottom.
2. Toss your walnuts, dates, coconut oil and salt into a food processor, and blend until crumbly.
3. Press the mixture onto the bottom of the pan, reserving only a little for the topping.
4. Whisk together cacao powder and maple syrup with coconut oil.
5. Spread the chocolate filling on top and sprinkle some of the walnut mix on top.
6. Freeze and cut into bars to serve.
3. Sauerkraut
Ingredients:
Directions:
1. Remove your cabbage’s outer leaves and discard the damaged ones.
2. Wash the rest of the head and drain out the water.
3. Shred the cabbage with a food processor or knife and place it in a large bowl.
4. Add a generous amount of salt and toss your cabbage around.
5. Massage the leaves to let some of the liquid out.
6. Pack the veggies into a glass jar with the brine, ensuring the liquid completely covers the cabbage.
7. Screw the lid close and let the sauerkraut ferment for one to four weeks.
4. Avocado Breakfast Bowl
Ingredients:
- Water
- Red quinoa
- Olive oil
- Eggs
- Salt
- Ground black pepper
- Seasoned salt
- Avocado
- Feta Cheese
Directions:
1. In a rice cooker, stir together water and quinoa until tender.
2. Cook your eggs on a skillet with olive oil, seasoning with salt and pepper.
3. Add the quinoa and eggs to a bowl together.
4. Slice your avocado and add it to the top. Crumble on a little feta cheese.
5. Baked Salmon
Ingredients:
- Salmon
- Lemon
- Garlic
- Butter
- Honey
- Dried herbs
Directions:
1. Slice your lemons into thin and uniform circles to ensure even cooking. Lay them out on an oven-safe tray with foil and parchment paper.
2. Add your salmon to the middle and season with salt and pepper.
3. In a bowl, mix your garlic, butter, honey and herbs. Pour the sauce over your fish.
4. Fold up the foil to ensure all the juices stay in the same place.
5. Bake for about 25 minutes or so. You’ll know it’s ready when the salmon flakes with a fork.
6. Tuna Salad
Ingredients:
- Canned tuna
- Mayonnaise
- Dijon mustard
- Celery
- Red onion
- Parsley
- Extra vegetables
Directions:
1. Drain the tuna before adding it to a bowl along with mayo, mustard, celery, red onion and parsley.
2. Mix all the ingredients and season with salt and pepper. Stir again afterwards.
3. Taste and adjust according to your liking.
4. Add veggies of your choice. Mix it with broccoli rice, green onions and extra herbs for a broccoli tuna salad.
7. Chia Seed Pudding
Ingredients:
- Chia seeds
- Milk
- Honey
- Fruits and nuts of your choice
Directions:
1. In a container, mix milk and chia seeds together.
2. Stir in your sweetener and set it in the fridge overnight.
3. Top your pudding in the morning with your favourite fruits and nuts. Some people like to add nut butter and fruit compotes to maintain the creamy texture.
Take Care of the Mum Brain
Postpartum brain fog can be quite a battle, so it’s important to refresh and rejuvenate with some healthy meals. Lactating mothers must try this anti-inflammatory diet to help get their focus right back on track. You got this!
ABOUT OUR CONTRIBUTOR:
Beth Rush is the green wellness editor at Body+Mind, a health and wellness brand. She covers topics like sustainable healthcare and all the ways human health is inextricably linked to planetary health. Beth is raising her own family on plant-based recipes and mindful nutrition. You can find Beth on Twitter @bodymindmag.
