Coronary Heart Disease And Diet Management

Coronary Heart Disease

Coronary artery disease develops when the major blood vessels that supply your heart with blood, oxygen and nutrients (coronary arteries) become damaged or diseased. Cholesterol-containing deposits (plaque) in your arteries and inflammation are usually to blame for coronary artery disease.

Symptoms

If your coronary arteries narrow, they can't supply enough oxygen-rich blood to your heart — especially when it's beating hard, such as during exercise. At first, the decreased blood flow may not cause any coronary artery disease symptoms. As plaque continues to build up in your coronary arteries, however, you may develop coronary artery disease signs and symptoms, including:

1. Chest pain (angina). You may feel pressure or tightness in your chest, as if someone were standing on your chest. This pain, referred to as angina, usually occurs on the middle or left side of the chest. Angina is generally triggered by physical or emotional stress.

The pain usually goes away within minutes after stopping the stressful activity. In some people, especially women, this pain may be fleeting or sharp and felt in the neck, arm or back.

2. Shortness of breath. If your heart can't pump enough blood to meet your body's needs, you may develop shortness of breath or extreme fatigue with exertion.
3. Heart attack. A completely blocked coronary artery will cause a heart attack. The classic signs and symptoms of a heart attack include crushing pressure in your chest and pain in your shoulder or arm, sometimes with shortness of breath and sweating.

Women are somewhat more likely than men are to experience less typical signs and symptoms of a heart attack, such as neck or jaw pain. Sometimes a heart attack occurs without any apparent signs or symptoms.

 

Causes

Coronary artery disease is thought to begin with damage or injury to the inner layer of a coronary artery, sometimes as early as childhood. The damage may be caused by various factors, including:

• Smoking
• High blood pressure
• High cholesterol
• Diabetes or insulin resistance
• Sedentary lifestyle

Once the inner wall of an artery is damaged, fatty deposits (plaque) made of cholesterol and other cellular waste products tend to accumulate at the site of injury in a process called atherosclerosis. If the surface of the plaque breaks or ruptures, blood cells called platelets will clump at the site to try to repair the artery. This clump can block the artery, leading to a heart attack.

        

Diagnosis

The doctor will ask questions about your medical history, do a physical exam and order routine blood tests. He or she may suggest one or more diagnostic tests as well, including:

• Electrocardiogram (ECG). An electrocardiogram records electrical signals as they travel through your heart. An ECG can often reveal evidence of a previous heart attack or one that's in progress.

In other cases, Holter monitoring may be recommended. With this type of ECG, you wear a portable monitor for 24 hours as you go about your normal activities. Certain abnormalities may indicate inadequate blood flow to your heart.

• Echocardiogram. An echocardiogram uses sound waves to produce images of your heart. During an echocardiogram, your doctor can determine whether all parts of the heart wall are contributing normally to your heart's pumping activity.

Parts that move weakly may have been damaged during a heart attack or be receiving too little oxygen. This may indicate coronary artery disease or various other conditions.

• Stress test. If your signs and symptoms occur most often during exercise, your doctor may ask you to walk on a treadmill or ride a stationary bike during an ECG. This is known as an exercise stress test. In some cases, medication to stimulate your heart may be used instead of exercise.

Some stress tests are done using an echocardiogram. For example, your doctor may do an ultrasound before and after you exercise on a treadmill or bike. Or your doctor may use medication to stimulate your heart during an echocardiogram.

Doctors may also use medications to stimulate your heart during an MRI. Doctors may use this imaging test to evaluate you for coronary artery disease.

Another stress test known as a nuclear stress test helps measure blood flow to your heart muscle at rest and during stress. It's similar to a routine exercise stress test but with images in addition to an ECG. A tracer is injected into your bloodstream, and special cameras can detect areas in your heart that receive less blood flow.

• Cardiac catheterization and angiogram. To view blood flow through your heart, your doctor may inject a special dye into your coronary arteries. This is known as an angiogram. The dye is injected into the arteries of the heart through a long, thin, flexible tube (catheter) that is threaded through an artery, usually in the leg, to the arteries in the heart.

This procedure is called cardiac catheterization. The dye outlines narrow spots and blockages on the X-ray images. If you have a blockage that requires treatment, a balloon can be pushed through the catheter and inflated to improve the blood flow in your coronary arteries. A mesh tube (stent) may then be used to keep the dilated artery open.

• Heart scan. Computerized tomography (CT) technologies can help your doctor see calcium deposits in your arteries that can narrow the arteries. If a substantial amount of calcium is discovered, coronary artery disease may be likely.

A CT coronary angiogram, in which you receive a contrast dye injected intravenously during a CT scan, also can generate images of your heart arteries.

Diet indications

Diet is an important risk factor in coronary heart disease. Food-related risk factors include obesity, high blood pressure, uncontrolled diabetes and a diet high in saturated fats.

A low-saturated fat, high-fibre, high plant food diet can substantially reduce the risk of developing heart disease.

Fats can wreak havoc on our bodies and contribute to weight gain if we eat too much. Although we need fats in our diet, many of us are unaware of how to maintain a healthy weight because we’re not consuming the right amount and types of fat. Cutting down on fat is not as hard as we think, and it doesn’t necessarily mean we have to give up our favourite foods. Get started with these simple tips.

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease.

Eat a healthy, balanced diet

A low-fat, high-fibre diet is recommended, which should include plenty of fresh fruit and vegetables (five portions a day) and whole grains.

You should limit the amount of salt you eat to no more than 6g (0.2oz) a day as too much salt will increase your blood pressure. 6g of salt is about one teaspoonful.

There are two types of fat: saturated and unsaturated. You should avoid food containing saturated fats, because these will increase the levels of bad cholesterol in your blood.

Foods high in saturated fat include:

·         Meat pies

·         Sausages and fatty cuts of meat

·         Butter

·         Ghee – a type of butter often used in Indian cooking

·         Lard

·         Cream

·         Hard cheese

·         Cakes and biscuits

Foods that contain coconut or palm oil

However, a balanced diet should still include unsaturated fats, which have been shown to increase levels of good cholesterol and help reduce any blockage in your arteries.

Foods high in unsaturated fat include:

·         Oily fish

·         Avocados

·         Nuts and seeds

·         Sunflower, rapeseed, olive and vegetable oils

Prognosis

It is important to appreciate that the average remaining life expectancy after achieving 80 years is about 8 years. Despite declines in coronary heart disease (CHD) mortality rate, CHD remains a serious concern among older adults because of the increased number of people living beyond 65 years.

Prevention

There are a number of lifestyle changes or self-management steps that can be taken to prevent or reduce the risk of developing coronary heart disease. These include:

·         Eating a healthy, balanced diet (see heart disease prevention - diet)

·         Limiting alcohol intake

·         Avoiding smoking

·         Undertaking regular physical exercise – 30 minutes most days of the week (see heart disease prevention - exercise )

·         Maintaining a healthy body weight

·         Maintaining healthy blood cholesterol levels

·         Effectively treating medical conditions such as type 2 diabetes and high blood pressure

·         Being aware of risk factors.

·         Self-awareness and education to minimize risk factors is important in helping to prevent and control coronary heart disease.

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All You Need To Know About Cardiovascular Disease

Cardiovascular disease

The term "heart disease" is often used interchangeably with the term "cardiovascular disease." Cardiovascular disease (CVD) generally refers to conditions that involve narrowed or blocked blood vessels that can lead to a heart attack, chest pain (angina) or stroke. Other heart conditions, such as those that affect your heart's muscle, valves or rhythm, also are considered forms of heart disease.

Types of cardiovascular diseases

There are many different types of CVD. Few of the types are described below.

Coronary heart disease

Arteriosclerosis/Atherosclerosis

Ischemic heart disease

Hypertension

Heart failure

Hyper lipidaemia

Coronary heart disease

Coronary heart disease occurs when the flow of oxygen-rich blood to the heart muscle is blocked or reduced.

This puts an increased strain on the heart, and can lead to:

·         angina – chest pain caused by restricted blood flow to the heart muscle

·         heart attacks – where the blood flow to the heart muscle is suddenly blocked

·         heart failure – where the heart is unable to pump blood around the body properly

 

Read more about coronary heart disease.

Arteriosclerosis/Atherosclerosis

Arteriosclerosis occurs when the blood vessels that carry oxygen and nutrients from your heart to the rest of your body (arteries) become thick and stiff — sometimes restricting blood flow to your organs and tissues. Healthy arteries are flexible and elastic, but over time, the walls in your arteries can harden, a condition commonly called hardening of the arteries.

Atherosclerosis is a specific type of arteriosclerosis, but the terms are sometimes used interchangeably. Atherosclerosis refers to the buildup of fats, cholesterol and other substances in and on your artery walls (plaque), which can restrict blood flow.

The plaque can burst, triggering a blood clot. Although atherosclerosis is often considered a heart problem, it can affect arteries anywhere in your body. Atherosclerosis may be preventable and is treatable.

Read more about Arteriosclerosis/Atherosclerosis.

Ischemic Heart Disease

Ischemic (or ischemic) heart disease is a disease characterized by reduced blood supply to the heart. It is the most common cause of death in most western countries. Ischemia means a "reduced blood supply".

The coronary arteries supply blood to the heart muscle and no alternative blood supply exists, so a blockage in the coronary arteries reduces the supply of blood to heart muscle. Most ischemic heart disease is caused by atherosclerosis, usually present even when the artery lumens appear normal by angiography.

Initially there is sudden severe narrowing or closure of either the large coronary arteries and/or of coronary artery end branches by debris showering downstream in the flowing blood. It is usually felt as angina, especially if a large area is affected. The narrowing or closure is predominantly caused by the covering of atheromatous plaques within the wall of the artery rupturing, in turn leading to a heart attack (Heart attacks caused by just artery narrowing are rare).

Read more about ischemic heart disease

Causes of CVD

The exact cause of CVD isn't clear, but there are lots of things that can increase your risk of getting it. These are called "risk factors".

The more risk factors you have, the greater your chances of developing CVD.

The main risk factors for CVD are outlined below.

High blood pressure

High blood pressure (hypertension) is one of the most important risk factors for CVD. If your blood pressure is too high, it can damage your blood vessels.

Smoking

Smoking and other tobacco use is also a significant risk factor for CVD. The harmful substances in tobacco can damage and narrow your blood vessels.

High cholesterol

Cholesterol is a fatty substance found in the blood. If you have high cholesterol, it can cause your blood vessels to narrow and increase your risk of developing a blood clot.

Read more about high cholesterol.

Diabetes

Diabetes is a lifelong condition that causes your blood sugar level to become too high.

High blood sugar levels can damage the blood vessels, making them more likely to become narrowed.

Many people with type 2 diabetes are also overweight or obese, which is also a risk factor for CVD.

Inactivity

If you don't exercise regularly, it's more likely that you'll have high blood pressure, high cholesterol levels and be overweight. All of these are risk factors for CVD.

Exercising regularly will help keep your heart healthy. When combined with a healthy diet, exercise can also help you maintain a healthy weight.

Being overweight or obese

Being overweight or obese increases your risk of developing diabetes and high blood pressure, both of which are risk factors for CVD.

You're at an increased risk of CVD if:

·         your body mass index (BMI) is 25 or above – use the BMI healthy weight calculator to work out your BMI

·         you're a man with a waist measurement of 94cm (about 37 inches) or more, or a woman with a waist measurement of 80cm (about 31.5 inches) or more

 

Family history of CVD

If you have a family history of CVD, your risk of developing it is also increased.

You're considered to have a family history of CVD if either:

·         your father or brother were diagnosed with CVD before they were 55

·         your mother or sister were diagnosed with CVD before they were 65

Tell your doctor or nurse if you have a family history of CVD. They may suggest checking your blood pressure and cholesterol level.

Ethnic background

In the UK, CVD is more common in people of south Asian and an African or Caribbean background.

This is because people from these backgrounds are more likely to have other risk factors for CVD, such as high blood pressure or type 2 diabetes.

Other risk factors

Other factors that affect your risk of developing CVD include:

·         age – CVD is most common in people over 50 and your risk of developing it increases as you get older

·         gender – men are more likely to develop CVD at an earlier age than women

·         diet – an unhealthy diet can lead to high cholesterol and high blood pressure

·         alcohol – excessive alcohol consumption can also increase your cholesterol and blood pressure levels, and contribute to weight gain

Preventing CVD

A healthy lifestyle can lower your risk of CVD. If you already have CVD, staying as healthy as possible can reduce the chances of it getting worse.

Ways you can reduce your CVD risk are outlined below.

Stop smoking

If you smoke, you should try to give up as soon as possible.

Your GP can also provide you with advice and support. They can also prescribe medication to help you quit.

Read more about stopping smoking 

Have a balanced diet

A healthy, balanced diet is recommended for a healthy heart.

A balanced diet includes:

·         low levels of saturated fat (found in foods such as fatty cuts of meat, lard, cream, cakes and biscuits) – try to include healthier sources of fat, such as oily fish, nuts and seeds, and olive oil

·         low levels of salt – aim for less than 6g (0.2oz or 1 teaspoon) a day

·         low levels of sugar

·         plenty of fibre and wholegrain foods

·         plenty of fruit and vegetables – eat at least 5 portions of fruit and vegetables a day

Exercise regularly

Adults are advised to do at least 150 minutes of moderate activity a week, such as cycling or brisk walking.

If you find it difficult to do this, start at a level you feel comfortable with and gradually increase the duration and intensity of your activity as your fitness improves.

Visit your GP for a health check if you haven't exercised before or you're returning to exercise after a long break.

Maintain a healthy weight

If you're overweight or obese, a combination of regular exercise and a healthy diet can help you lose weight. Aim to get your BMI below 25.

If you're struggling to lose weight, your GP or practice nurse can help you come up with a weight loss plan and recommend services in your area.

Cut down on alcohol

If you drink alcohol, try not to exceed the recommended limit of 14 alcohol units a week for men and women.

If you do drink this much, you should aim to spread your drinking over 3 days or more.

A unit of alcohol is roughly equivalent to half a pint of normal-strength lager or a single measure (25ml) of spirits. A small glass of wine (125ml) is about 1.5 units.

Your GP can give you help and advice if you're finding it difficult to cut down your drinking.

Medication

If you have a particularly high risk of developing CVD, your GP may recommend taking medication to reduce your risk.

Medications that may be recommended include statins to lower blood cholesterol levels, low-dose aspirin to prevent blood clots, and tablets to reduce blood pressure.

 

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Easiest and simpliest Way To Prepare Ofe Akwu (Banga Stew)

How to prepare a very delicious Banga Stew

            Ofe akwu (banga stew) is widely popular  and eaten across the eastern states in         Nigeria and a variation of it (banga) is eaten by Delta state indigenes. Ofe Akwu is         eaten with rice etc. I am going to teach you the easiest way on how to make a            very delicious ofe akwu. You will thank me later. Let’s get started!!

 

                        Ingredients/Recipe for Ofe-akwu

Ø                     500g of palm fruit/400g of canned palm fruit pulp.

Ø                         500g of boiled beef.

Ø                         ½ cup of cooked dry fish (optional).

Ø                         ½ cup of stock fish (optional)

Ø                        150ml of beef stock (from the cooked meat)

Ø                         150g fresh fish (Titus fish)

Ø                         2 Handful shredded ugwu or scent leaves or spinach

Ø                         1 small onion bulb, finely chopped

Ø                         1 tablespoonful ground crayfish.

Ø                         1 stock cube.

Ø                          Chilli pepper or scotch bonnet (to taste)

Ø                         Salt to taste.

 

 

Cooking Directions for Ofe Akwu

v If you would be using fresh palm kannel fruit, you have to wash and boil for 30mins and check to be sure the skin is soft enough and pills off easily, then pound lightly in a mortal to extract the oil. Pour in some hot water, mix well and strain the extract through the sieve. Put in a pot and boil until it thickens and the oil rises to the top.

v Add the meat stock or water depending on how thick or light you want it to be. Leave to boil for 10mins.

v Now add the cooked beef, the fresh fish, cooked stock fish, & dried fish. Also add the chopped onion, the pepper, ground crayfish, stock cube and salt to taste. Stir and cover the pot then leave to cook for 8 minutes.

v After 8 minutes, add the shredded leaves, simmer for 2-3 mins and your Ofe-akwu is ready.

Very yummy!

 

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WHAT YOU SHOULD KNOW ABOUT CHOLESTEROL>

What is High-Density Lipoprotein (HDL)?

CHOLESTEROL

When one thinks of cholesterol, you probably think of “bad” or high cholesterol. But there’s also a “good” type of cholesterol that your body needs it is called:
High-density lipoprotein (HDL) is the good kind of cholesterol and the kind you want. Low-density lipoprotein (LDL) is the bad kind of cholesterol and the kind you want to keep in check. HDL, LDL, and triglycerides — a type of fat carried in the blood — make up total cholesterol levels.
HDL is like a vacuum cleaner for cholesterol in the body. When it’s at healthy levels in your blood, it removes extra cholesterol and plaque buildup in your arteries and then sends it to your liver. Your liver expels it from your body. Ultimately, this helps reduce your risk of some forms of heart attack, stroke and others

When one thinks of cholesterol, you probably think of “bad” or high cholesterol. But there’s also a “good” type of cholesterol that your body needs it is called:
High-density lipoprotein (HDL) is the good kind of cholesterol and the kind you want. Low-density lipoprotein (LDL) is the bad kind of cholesterol and the kind you want to keep in check. HDL, LDL, and triglycerides — a type of fat carried in the blood — make up total cholesterol levels.
HDL is like a vacuum cleaner for cholesterol in the body. When it’s at healthy levels in your blood, it removes extra cholesterol and plaque buildup in your arteries and then sends it to your liver. Your liver expels it from your body. Ultimately, this helps reduce your risk of some forms of heart attack, stroke and others

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Benefits Of Breast Milk For Mum and Child Development

INTRODUCTION

Breast milk is the milk produced by the breasts (or mammary glands) of a human female to feed a child. Milk is the primary source of nutrition for newborns before they are able to eat and digest other foods; older infants and toddlers may continue to be breastfed, in combination with other foods from six months of age when solid foods should be introduced.

Child development entails the biological, psychological and emotional changes that occur in human beings between birth and the conclusion of adolescence, as the individual progresses from dependency to increasing autonomy. It is a continuous process with a predictable sequence, yet having a unique course for every child. It does not progress at the same rate and each stage is affected by the preceding developmental experiences. Because these developmental changes may be strongly influenced by genetic factors and events during prenatal life, genetics and prenatal development are usually included as part of the study of child development. Related terms include developmental psychology, referring to development throughout the lifespan, and pediatrics, the branch of medicine relating to the care of children. Developmental change may occur as a result of genetically-controlled processes known as maturation, or as a result of environmental factors and learning, but most commonly involves an interaction between the two. It may also occur as a result of human nature and our ability to learn from our environment.

There are various definitions of periods in a child's development, since each period is a continuum with individual differences regarding start and ending. Some age-related development periods and examples of defined intervals are: newborn (ages 0–4 weeks); infant (ages 4 weeks – 1 year); toddler (ages 12 months-24 months); preschooler (ages 2–5 years); school-aged child (ages 6–12 years); adolescent (ages 13–19). 

A child’s brain undergoes some remarkable changes in the first 3 years of life. Neural connections form more quickly than at any other stage as speech and language develops and the architecture and functionality of the brain are established.

COMPOSITION OF BREAST MILK

Breast milk contains complex proteins, lipids, carbohydrates and other biologically active components. The composition changes over a single feed as well as over the period of lactation. During the first few days after delivery, the mother produces colostrum. This is a thin yellowish fluid that is the same fluid that sometimes leaks from the breasts during pregnancy. It is rich in protein and antibodies that provide passive immunity to the baby (the baby's immune system is not fully developed at birth). Colostrum also helps the newborn's digestive system to grow and function properly.

Mean Value For Mature Breast Milk Per 100ml

Component	Mean Value
Energy (kj)	280
Energy (Kcal)	67
Protein (g)	1.3
Fat (g)	4.2
Carbohydrate (g)	7.0
Sodium (mg)	15
Calcium (mg)	35
Phosphorus (mg)	15
Iron (mcg)	76
Vitamin A (mcg)	60
Vitamin C (mcg)	3.8
Vitamin D (mcg)	0.01

Breast milk contains a unique type of sugars, human milk oligosaccharides (HMOs), which are not present in infant formula. HMOs are not digested by the infant but help to make up the intestinal flora. They act as decoy receptors that block the attachment of disease causing pathogens, which may help to prevent infectious diseases. They also alter immune cell responses, which may benefit the infant. 

IMPORTANCE OF BREAST MILK

Breast milk is nature's perfect baby food. It contains immunity-boosting antibodies and healthy enzymes that scientists have yet to replicate. Here are some advantages of breast milk for babies:

·        Protects against allergies and eczema. If there's a history of either in your family, it may be especially beneficial for you to breastfeed. Proteins in cow's milk and soy milk formulas can stimulate an allergic reaction, while the proteins in human breast milk are more easily digested.

·        Causes less stomach upset, diarrhea, and constipation than formula. This is also because breast milk is so easy for your baby's body to break down.

·         Reduces the risk of viruses, urinary tract infections, inflammatory bowel disease, gastroenteritis, ear infections, and respiratory infections. 

·        Lessens the risk of SIDS: Although the connection is unclear, breastfed infants account for only half as many SIDS cases as formula-fed infants do.

·         Makes vaccines more effective: Research shows that breastfed babies have a better antibody response to vaccines than formula-fed babies.

·         Protects against diseases such as spinal meningitis, type 1 diabetes, and Hodgkin's lymphoma: You pass your baby immune factors and white blood cells through breast milk.

·        May make your baby smarter: Research is still inconclusive, but studies are pointing toward breastfed babies having higher IQ scores later in life, even when taking socioeconomic factors into consideration. The fatty acids in breast milk are thought to be the brain boosters.

·        Could help prevent obesity: Some studies show that breastfed infants are less likely to be obese later in life.

·        Brings baby close to you: Bottle-fed babies form bonds with their parents too, of course, but the skin-to-skin contact of breastfeeding is reassuring to a newborn.

BREASTFEEDING BENEFITS FOR MOM

The benefits of breastfeeding don’t only extend to your baby. It turns out that breastfeeding can boost your health as well, since it:

       i.            Lowers your risk of breast and ovarian cancer: Studies show that women who breastfeed have less risk of these cancers later in life.

     ii.            Helps you lose pregnancy weight: Because milk production burns about 300 to 500 calories a day, nursing mothers tend to have an easier time losing pregnancy weight in a healthy way—that is, slowly and without dieting. "Breast milk contains 20 calories per ounce. If you feed your baby 20 ounces a day, that's 400 calories you've swept out of your body," says Lawrence.

  iii.            Triggers your uterus to shrink back to pre-pregnancy size: In fact, in the first few weeks, you might feel mild contractions while you're nursing.

   iv.            May lower your risk of osteoporosis: According to Lawrence, women who breastfeed have a lower risk of postmenopausal osteoporosis. "When a woman is pregnant and lactating, her body absorbs calcium much more efficiently," Lawrence explains. "So while some bones, particularly those in the spine and hips, may be a bit less dense at weaning, six months later, they are more dense than before pregnancy."

      v.            Heals your body after delivery: The oxytocin released when your baby nurses helps your uterus contract, reducing post-delivery blood loss. Plus, breastfeeding will help your uterus return to its normal size more quickly—at about six weeks postpartum, compared with 10 weeks if you don't breastfeed.

   vi.            Delays menstruation: Breastfeeding your baby around the clock-no bottles or formula-will delay ovulation, which means delayed menstruation.

 vii.             Can give you some natural birth-control protection: Granted, it's not as reliable as the pill or most other forms of birth control, but breastfeeding can keep you from ovulating if you follow these guidelines: Your period must not have resumed; you must breastfeed at least every four hours around the clock; you must not give your baby any pacifiers, bottles or formula; and you must be less than six months postpartum. According to Kelly (2019), nighttime feedings are the most important to the "lactation amenorrhea method," so do not let your baby (or yourself ) sleep through a feeding.

viii.            Gives you closeness with your baby: Most moms cite this as the biggest benefit of breastfeeding. Nursing is something special the two of you share.

   ix.            Can give you some natural birth-control protection: Granted, it's not as reliable as the pill or most other forms of birth control, but breastfeeding can keep you from ovulating if you follow these guidelines: Your period must not have resumed; you must breastfeed at least every four hours around the clock; you must not give your baby any pacifiers, bottles or formula; and you must be less than six months postpartum.

     x.            Gives you closeness with your baby: Most moms cite this as the biggest benefit of breastfeeding. Nursing is something special the two of you share. You and baby exchange looks, noises, and cuddles during a nursing session, and communicate love to each other.

BEST POSITION FOR BREASTFEEDING

The best position for you is the one where you and your baby are both comfortable and relaxed, and you don't have to strain to hold the position or keep nursing. Here are some common positions for breastfeeding your baby:

v Cradle position: Rest the side of your baby's head in the crook of your elbow with his whole body facing you. Position your baby's belly against your body so he feels fully supported. Your other, "free" arm can wrap around to support your baby's head and neck - or reach through your baby's legs to support the lower back.

v Football position: Line your baby's back along your forearm to hold your baby like a football, supporting his head and neck in your palm. This works best with newborns and small babies. It's also a good position if you're recovering from a cesarean birth and need to protect your belly from the pressure or weight of your baby.

v Side-lying position: This position is great for night feedings in bed. Side-lying also works well if you're recovering from an episiotomy, an incision to widen the vaginal opening during delivery. Use pillows under your head to get comfortable. Then snuggle close to your baby and use your free hand to lift your breast and nipple into your baby's mouth. Once your baby is correctly "latched on," support your baby's head and neck with your free hand so there's no twisting or straining to keep nursing.

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