Winter Wellness for Nursing Moms: Gut-Healing Secrets to Stay Strong
Hey mama, winter is in full swing here in Massachusetts! While the colder months bring cozy moments with your baby, they also bring challenges like sniffles, fatigue, and the extra energy demands of breastfeeding. Staying healthy isn’t just about you—it’s about nourishing your baby too.
The best way? A focus on gut-healing, nutrient-dense foods and supplements rooted in ancestral wisdom.
Let’s dive into my must-have ingredients and why they’re perfect for you and your little one this winter.
Why Winter Wellness Is Critical for Nursing Moms
When you’re breastfeeding, your body works hard to provide your baby with everything they need for growth, immunity, and brain development. Add in the challenges of winter—less sunlight, cold weather, and exposure to seasonal bugs—and it’s clear your body could use extra support.
Goals for Winter Wellness:
Strengthen your immune system and energy levels.
Pass critical nutrients like vitamins A, D, and omega-3s through your milk.
Provide nutrient-rich milk to support your baby’s growth, immunity, and brain development.
Support your baby’s developing microbiome and immunity.
Protect your gut health, especially if antibiotics are involved.
My Winter Wellness Must-Haves
Needed Prenatal Multivitamin
This comprehensive multivitamin goes beyond pregnancy to support nursing moms. Packed with bioavailable nutrients, it’s designed for postpartum health. Get 25% Off your First Purchase Here!
How It Works for Mom
Fills Nutritional Gaps: Pregnancy and breastfeeding deplete essential nutrients like iron, zinc, and Vitamin D. This supplement replenishes what your body needs to stay strong.
Immune Support: Zinc and Vitamin C strengthen your immune defenses during the winter months.
Energy Boost: B vitamins and iron help combat postpartum fatigue by supporting red blood cell production and cellular energy.
How It Helps Baby
The bioavailable nutrients in Needed Prenatal pass through your milk to support:
Bone Development: Vitamin D and calcium help build strong bones and teeth.
Immune System: Zinc and Vitamin C give your baby’s developing immune system a boost.
Brain Growth: Choline and B vitamins play a key role in cognitive development.
2️⃣ Beef Liver or Organ Supplements
Often called “nature’s multivitamin,” beef liver is one of the most nutrient-dense foods available. It’s a cornerstone of ancestral diets and provides a bioavailable source of vitamins and minerals. I get my Beef Liver or Beef Organs from Ancestral Supplements. Click here to get $15 Off your First Purchase of $50 or more.
How It Works for Mom
Iron for Energy: Supports healthy red blood cells and prevents postpartum anemia.
Vitamin A for Immunity: Helps fight off seasonal illnesses while supporting skin and vision health.
B12 for Mood and Focus: Supports the nervous system and brain health, helping reduce brain fog and fatigue.
How It Helps Baby
Beef liver supports your baby’s development by delivering key nutrients through your milk:
Iron: Helps prevent anemia and supports brain and muscle development.
Vitamin A: Crucial for healthy vision, skin, and cellular growth.
Choline: Supports memory, learning, and focus during critical growth periods.
3️⃣ Smidge Yeastbiotic (S. boulardii)
This yeast-based probiotic is uniquely suited to support gut health for both moms and babies, especially when recovering from antibiotics or navigating gut imbalances. Click here to go to Smidge’s website!
How It Works for Mom
Crowds Out Pathogens: S. boulardii helps maintain a balanced gut by preventing the overgrowth of harmful microbes.
Supports Digestion: Aids in nutrient absorption, helping your body make the most of your diet.
Post-Antibiotic Recovery: Protects against side effects like occasional diarrhea, brain fog, and fatigue caused by antibiotics.
How It Helps Baby
A healthy gut for you means benefits for your baby, including:
Microbiome Support: Passes beneficial compounds through your milk to help your baby build a healthy gut.
Digestive Comfort: Reduces the risk of colic and supports nutrient absorption in your baby.
Immunity: A balanced gut contributes to a stronger immune system for both mom and baby.
4️⃣ Cod Liver Oil
A traditional superfood rich in omega-3 fatty acids, Vitamin A, and Vitamin D, cod liver oil is a wintertime essential for nursing moms. I’ve used this instead of a Vitamin D supplement for my baby. Rostia and Green Pasture both offer high-quality products.
How It Works for Mom
Mood and Brain Health: DHA supports cognitive function and emotional well-being, helping stabilize postpartum mood swings.
Immune Boost: Vitamin D strengthens your body’s defenses against seasonal bugs.
Anti-Inflammatory Properties: Omega-3s help reduce inflammation, promoting overall wellness.
How It Helps Baby
The essential nutrients in cod liver oil support:
Brain Development: DHA is critical for building neural pathways during infancy.
Immune Function: Vitamins A and D work together to support a healthy immune system.
Bone Growth: Vitamin D aids calcium absorption, ensuring strong bones and teeth.
How These Ingredients Work Together
Together, these supplements support:
Brain and Cognitive Development: DHA, choline, and B12 promote neural pathways, memory, and focus for both mom and baby.
Gut Health: Smidge Yeastbiotic helps restore gut balance after antibiotics and supports long-term digestive health.*
Immunity: Vitamins A, C, and D strengthen the immune system to fight off seasonal bugs.
Energy: Iron and B vitamins prevent fatigue, so you can keep up with your baby (and winter!).
How to Use These Winter Must-Haves
Needed Prenatal: Take daily with food for optimal absorption.
Beef Liver: Choose freeze-dried capsules or prepare liver-based recipes. Start with 1–2 capsules daily.
Smidge Yeastbiotic: Take 1 capsule twice daily, or start slow with a pinch every other day. Ideal during or after antibiotics.*
Cod Liver Oil: Take 1 tsp daily with a meal rich in fat for better absorption.
Pro Tips for Gut-Healthy Winter Wellness
Eat Gut-Healing Foods: Incorporate meat stock, fermented foods, and cooked root vegetables for gut support.
Stay Hydrated: Breastfeeding increases your water needs. Add electrolytes like a pinch of sea salt or lemon.
Focus on Ancestral Foods: Sugars can feed harmful microbes, undermining gut health. Foods like liver, fatty fish, and pasture-raised eggs align with GAPS and Weston A. Price principles, delivering the nutrients your body craves.
Why Gut Health Matters for You and Your Baby
A healthy gut doesn’t just support digestion—it’s the foundation of immunity, nutrient absorption, and brain health. By focusing on your microbiome, you:
Boost Your Immunity: A strong gut protects against seasonal illnesses.
Pass Gut Benefits to Baby: Breast milk transfers beneficial compounds to your baby, helping them build their own microbiome.
Mama, winter wellness is about more than avoiding colds—it’s about thriving. By embracing nutrient-dense foods and targeted supplements, you’ll stay strong, energized, and ready to support your baby’s growth and health. Whether it’s beef liver for iron, cod liver oil for omega-3s, or Smidge Yeastbiotic for gut health, these are tools to help you thrive during the season.
As always, consult your healthcare provider before introducing new supplements into your routine. You’ve got this!
This blog is for informational and educational purposes only. I am not a medical doctor, and the information shared here is not intended to diagnose, treat, cure, or prevent any disease. I am a nutritional advocate, passionate about sharing knowledge and promoting holistic wellness. Always consult with a qualified healthcare professional before making any health or lifestyle changes.
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