Breastfeeding: Tips for New Moms to Maximize Nutrition

While the birth of a baby is definitely the hardest part of a woman’s pregnancy, the labor doesn’t actually end with the labor. The post-partum journey begins as soon as the mother holds the baby for the first time and begins to feed for the first.

How does Breastfeeding feel?

Breastfeeding is an extremely personal and gratifying journey for any mother, especially if they have decided to do it all naturally. While it doesn’t come easy or naturally to all mothers, more so at the beginning, it can be an intense bonding experience for both the child and the mother.

It is rare for mothers to not be able to breastfeed due to reasons like postpartum depression or the baby not latching on, but more commonly we can find that mothers have a hard time breastfeeding due to general problems like lack of nutrition in the mother or less milk produce as a result of poor diet and hydration. Therefore, it is important to be properly educated and prepared so that nursing can become a memorable experience for both the mother as well as the baby.

How can you increase nutrition of your breastmilk?

When it comes to breastmilk nutrition, the most interesting fact is that it changes with time as per the baby’s needs. The first milk is actually colostrum, a yellowish liquid that is filled with nutrients and antibodies for the baby. This lasts 3 to 5 days and is the most crucial feeding time as it builds the baby’s immunity.

Then it turns to transitional milk and then mature milk that can last for months forward. But before the feed begins, it is important for the mother to be nourished herself so she can produce enough milk for the baby as it needs to feed many times in a day. The more nourishing meals the mother has, the more it is beneficial for the baby.

What To Consume?

1. Hydration: The most important step for a breastfeeding mother is hydration. Drinking up at least four to five liters of water is necessary for producing milk as it is the first thing to affect milk production and can seriously reduce a mother’s ability.
2. Eating high protein and fatty foods: High protein and fatty foods also keep the body healthy and nourished enough to produce ample amounts of milk and keep the mother’s body healthy as well. Nursing can be a daunting task and it can take away from the mother’s health too, so it is important to replenish with foods that support both milk production and the body. High protein food like salmon, eggs, chicken and various types of seafood also have a rich amount of healthy fatty acids like omega 3 that can also aid with the hair loss and dry skin that comes with postpartum as the rush of hormones alters physiology greatly.
3. Consuming more calories: Eating more calories is again an important part to keep the body healthy. Harmful diets due to the urge to get back to the pre-pregnancy body is a very common reason for women being unable to breastfeed smoothly. The body already goes through a lot of hormonal changes that leave it vulnerable and adding any kind of limiting or calorie deficit diet can seriously harm the body and make it impossible and often painful to breastfeed. It doesn’t mean that there needs to be a loading of carbs, but eating 400 to 500 calories extra in the form of healthy fats and proteins is enough to allow easy nursing. 
4. Eating more green leafy veggies: A rich diet of whole foods and vegetables, fruits, leafy greens like spinach and lettuce for iron, milk products for calcium and lean protein options like chicken or vegetarian options like soy and legumes should be enough to provide all the important nutrients.
5. Taking supplements: In any case, supplements are a good option to make sure the body receives the correct milligram of nutrients and there is no deficiency. It is especially important to take iron supplements and B12 which is usually recommended by the doctors to aid in breastfeeding time.

Foods To Avoid

While most foods are good during breastfeeding, there are certain foods and beverages that can hinder the nutrients the baby receives after nursing. Have a look:

• Few varieties of fish: Even though seafood is a good source of protein, some varieties of fishes also contain high amounts of mercury. So, it is advised to avoid fishes like mackerel or swordfish.
• Caffeine: It is also known to reduce the amount of milk produced, so it is best avoided. A cup a day doesn’t really affect the milk, but any more can result in less milk. 
• Alcohol: It is one of the absolute NOs during breastfeeding. While it does not hamper milk amount, it can seriously harm the cerebral development of the baby. While alcohol can be consumed in less amounts, the baby should not be breastfed as long as the alcohol is in the mother’s system, which usually takes 12 to 16 hours to clear. If planning to consume alcohol, it is best to pump beforehand and feed with the stored milk.

Breastfeeding can be a difficult process. Even if the mother takes care of all nutrition related to her own baby, the baby can still reject breastfeeding. And that leads to Mastitis or blocked milk ducts which are painful and emotionally tasking on the mother. It is important for a mother to find a process or routine that suits her needs, whilst continuing to nourish her own body first so the baby can receive the most out of the breastfeeding period nutritionally all the while creating an intimate bond between the two.