Calcium and breastfeeding

Breastfeeding can also affect our bones. Studies have shown that women lose approximately 3 to 5% of their bone mass during breastfeeding, although as noted above, they generally recover it a few months after weaning.

Indeed, as during pregnancy, our baby has a high need for calcium to support its growth.

The increased need for calcium linked to milk production is offset by a reduction in urinary calcium losses. The level of calcium in breast milk remains stable within the mother's body; the body will draw on its reserves (i.e. the bones) to meet the baby's needs.

Good news: it appears that bone mineral density decreases during the first months of breastfeeding, then recovers spontaneously, even if women continue breastfeeding beyond one year and produce large quantities of milk.

You should pay closer attention to your calcium intake in the following situations:
- I have just become pregnant and weaned my last baby less than 8 months ago
- I am co-nursing
- I am pregnant with multiples
- I am pregnant and under 25 years old⁣

Dairy products such as goat's or sheep's milk, and their cheeses, which are more digestible than cow's milk (Note: during pregnancy, consume only hard pressed cheeses and processed spreadable cheeses).

Leafy green vegetables such as broccoli, cabbage, spinach (159 mg / 100 g), leek (252 mg / 100 g), and rocket (129 mg / 100 g).

Tinned sardines, salmon, anchovies or mackerel (with bones that soften and become edible). 

Almonds, or other nuts, and dried fruits such as figs (though these should be enjoyed in moderation, as they are high in sugar!). 

Tip: opt for wholegrain cereals and flours, which are richer in calcium (and nutrients) than refined cereals. For example, a large handful of almonds provides 80 mg of calcium, and 2 figs provide 167 mg.

Tofu, often coagulated with a calcium-rich substance (be careful to limit soy products during pregnancy to 1 per day, due to their phyto-oestrogen content), and seasonings such as tamari and soy sauce.

Legumes such as white beans (183 mg / 100 g) 

Sesame seeds, which can be eaten whole, as tahini (sesame butter), as gomasio (ground sesame seeds mixed with a little salt), or added to many dishes. They should be chewed well to help the body absorb their calcium.
For example, 2 tablespoons of tahini provide 128 mg of calcium. 

Certain types of seaweed (lithothamnion, wakame, nori, sea lettuce), and fermented products (miso).

Mineral waters rich in calcium (> 150 mg/l). A German study confirms that calcium from water is highly bioavailable (i.e. well absorbed by the body) [2], and is at least as well assimilated as dairy calcium (i.e. used by the body; assimilated = used by the body (easily assimilable = requires little processing to become usable by the body))

Plant-based milks enriched with calcium (a small algae exceptionally rich in highly absorbable calcium). 

Plant-based calcium is generally better absorbed than dairy calcium. Research shows that calcium bioavailability is higher from plant-based sources than from animal sources (dairy products) [3].

Le saviez-vous ?
Le bouillon d'os de poule, qui est riche en calcium, car sa longue cuisson ramollit les os de l’animal, en plus il est idéal pour faire le plein de collagène. À adopter durant la grossesse et après ! Nous avons développé le bone broth Mama Poule spécialement pour vous ! 

Like muscles, our bones are strengthened with regular exercise. You can, for example, walk, climb stairs, or dance.

During pregnancy, doing a little exercise has other benefits such as:
- Reducing constipation and swelling
- Preventing gestational diabetes
- Boosting energy and mood
- Improving posture and back pain
- Helping you sleep well
- Helping you get back in shape more quickly after the birth.