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Though plenty of care is given during postnatal recovery and childcare, new mothers usually neglect their own skeletal health. This needs to change.

1. Calcium need surges during pregnancy and after

While pregnant, the growing foetus takes calcium from the mother's bones to help build its own bones. This need is boosted again during breastfeeding. If a mother does not get enough calcium, her bone density will temporarily fall.

Tip: Eat calcium-rich foods such as dairy products, leafy greens and cereals as part of a balanced diet. Try to consume at least 1,000 mg of calcium a day, or as recommended by your physician.

2. Vitamin D is important for calcium absorption

Your body will not be able to absorb calcium properly in the absence of enough vitamin D, so your bones become weak. Many women lack this important nutrient, particularly those who get minimal exposure to sunlight.

Tip: Have your vitamin D status tested after pregnancy. Sunlight, fatty fish, egg yolks and vitamin D supplements help in maintaining optimal levels.

3. Bone loss during lactation is typically temporary

It is normal for mothers to lose a little bone density during breastfeeding, but the good news is it usually reverses after weaning. Bone density tends to replenish itself 6-12 months after stopping lactation.

Tip: Panic not, but take action. Take care of your bones by eating well and engaging in some light exercise.

4. Weight-bearing exercises build bones

Exercise not only aids in post-pregnancy recovery but also has a key role in bone density maintenance.

Tip: Include weight-bearing exercises like walking, yoga or resistance training without weights in your routine. Always ask your doctor before initiating a new exercise regime postpartum.

5. Lifestyle choices matter

Smoking as well as excessive intake of alcohol and caffeine have harmful effects on bone health.

Tip: Reduce alcohol and caffeine consumption, and do not smoke. Opt for a balanced lifestyle favouring overall well-being.

Post-baby life is one of drastic transformation. While caring for your newborn, do remember your own wellness. Placing emphasis on bone health today forms the groundwork of a healthier, stronger tomorrow. Consult with your healthcare professional to create a bone health plan in keeping with your postnatal requirement.