Breastfeeding is one of the best things a mother can do for her newborn. It offers extraordinary benefits for both mother and child. However, breastfeeding can be very demanding, which is why it is vital for a nursing mother to eat a healthy and balanced diet to ensure that both she and her baby are getting all the nutrients they need to support their activities.
Benefits of Breastfeeding for the Baby
- Optimal and customized nutrition
- Immune-enhancing properties
- Protection against infectious and noninfectious diseases that include diabetes, childhood cancer, juvenile rheumatoid arthritis, SIDS, Crohn’s disease, meningitis, pneumonia, heart disease, and urinary tract infection among others
- Protection against ear infections
- Protection against allergies and intolerances
- Decreased risk of respiratory infections
- Decreased risk of diarrhea and intestinal disorders
- Decreased risk of childhood obesity
- Increased cognitive function
- Appropriate jaw, teeth and speech development as well as overall facial development
Another incredible benefit of breastfeeding is the antibodies in the mother’s breast milk. Every time the mother comes in contact with an illness-causing bacteria or virus her body produces antibodies to fight it. The antibodies are then passed to the infant through her breast milk, which consequently protects the infant against the illness. The child’s immune system is not well-developed and babies don’t have the ability to fight off diseases. This is why it is particularly important for a mother to breastfeed when she is sick, to protect the baby from her sickness. Nursing also gives the baby a chance to pass germs to the mother, so that she can create the necessary antibodies, passing them back to the baby through her breast milk. Thus, the immune system of breastfed babies develops much more quickly than formula fed babies.
Benefits of Breastfeeding for the Mother
- Uterus shrinks more quickly
- Reduces postpartum bleeding and depression
- Delays return of menstrual cycle (although it is possible to still get pregnant)
- Burns extra calories to help with weight loss (see Lactation and Weight Loss below)
- Decreases risk of breast and ovarian cancer
- Improves bone density and decreases risk of future hip fracture
- Prevents development of type 2 diabetes for those who have gestational diabetes.
- Emotionally promotes strong bond between mother and child
- Offers time to relax
- Enhances self-esteem and confidence in being a mother
- Saves time: no preparation and heating of formula, no washing or sterilizing bottles
- Saves money: no need to buy formula, which can cost well over $1,000 per year
How Long to Breastfeed
The American Academy of Pediatrics recommends breastfeeding at least during the first year. Mothers should exclusively breastfeed for about six months and then start introducing foods while continuously breastfeeding.
Lactation and Weight Loss
During lactation it is safe for the mother to start losing her pregnancy weight. Some of the fat gained during pregnancy is specifically used as energy source for the additional energy required to produce breast milk. As the mother breastfeeds, these fat stores are consumed and begin to dwindle. On the average, mothers produce approximately 25 ounces of milk per day and excess calories are needed to ensure that they have energy for milk production. During the first 3 months of breastfeeding when milk production is at its peak, one can burn up to 800 calories per day, which is equivalent to exercising for two intense hours on a treadmill. Most of the energy required comes from the calories in food, while the rest can come from the mother’s fat stores. In order to lose weight most lactating women need 1800 calories a day to receive all the nutrients required for successful breastfeeding. However, even though breastfeeding burns extra calories one still has to control food choices and portion sizes. One cannot lose weight without a calorie deficit no matter how many calories are burned. Overeating and making poor food choices will negate all the hard work that the body is doing to help get back to its pre-pregnancy weight.
Physical Activity
It is perfectly safe to exercise while lactating (see time table below). However, women during their first postpartum year should not participate in exercises that place stress on their abdominals and lower back or those that require excessive caloric demands on their bodies. Safe forms of exercise include low-impact aerobic activity or cardiovascular training, swimming, walking on flat surfaces or shallow inclines, stationary or mobile bike riding and upper body muscle conditioning with resistance bands as opposed to weights.
Nutrition for You Exercise Recommendations
- First 2 weeks postpartum: short gentle, non-inclined walking as often as you feel comfortable. But listen to your body and do not push yourself. This is the time for serious recovery.
- 2-4 weeks postpartum: start walking regularly on flat or semi-inclined surfaces. Start off walking for 5-minute intervals and work your way up to 20 minutes.
- 4-6 weeks postpartum: start walking at a moderate pace 3 times per week for 30- 45 minutes.
- 6+ weeks postpartum: start walking 30-45 minutes 4-5 times per week at a vigorous pace and begin doing resistance exercises 2-3 times per week for 20 minutes with resistance bands.
- Absolutely do not push yourself! Too much activity can cause heavy bleeding. If this happens stop what you are doing and lie down until the bleeding subsides. Call your doctor if the bleeding doesn’t subside and you’re soaking more than one pad per hour.
Women should wait at least 8 weeks after delivery to lift anything over 5 pounds, (including grocery bags!). Exercises that should be avoided include: jogging, stair-climbing, step or bench aerobics, StairMaster, high-impact aerobics and weight training involving weights over 5 pounds.
It is important to note that exercise can change the concentration of breast milk and alter its taste. Some infants may prefer milk that has been expressed prior to exercising.
Hydration
Hydration during breastfeeding is vital although the amount of fluids one drinks does not directly affect how much milk is produced. Milk production depends on how much the infant needs; it works on a supply and demand basis. However, for the body to function properly, it is important to drink about 12 glasses of liquid each day to replace fluids lost during breastfeeding. Nutrition for You recommends drinking a glass of water each time one nurses.
Practices Incompatible with Breastfeeding
Avoid large amounts of alcohol and caffeine while breastfeeding as these get transferred easily to the baby through breastfeeding. It is important to note that it takes a total of 8 hours for the body to get rid of ingested alcohol or caffeine. Within the first hour of consumption, the alcohol or caffeine concentration in the blood is at its highest; then they are metabolized and the concentration decreases.
Manuel Villacorta, a certified lactation educator, says that it is safe to feed babies breast milk after 2 hours of consuming 1 serving of alcohol (4 oz of wine, 12 oz of beer, or 1.5 oz hard alcohol) or caffeine (1 cup of coffee). After consuming 2 servings, one should wait 4 hours; for 3 servings, one should wait 6 hours and so on. While waiting, babies can be fed with previously expressed breast milk. Villacorta also says that it is not necessary to “pump and dump” before breastfeeding. It is important to continue pumping even while waiting for the alcohol or caffeine to leave the body. The longer the mother waits without breastfeeding her baby, the higher the risk for her milk to dry out.
Furthermore, alcohol can change the taste of breast milk making it less appealing to some infants and can also leave babies tired and suppress their appetite. Alcohol has also been found to inhibit milk production. Caffeine can leave infants irritable and wakeful. It can also interfere with the absorption of iron from the mother to her breast milk, which impairs her baby’s iron status.
Continue to avoid eating high quantities of seafood due to the negative effects of mercury on newborns. It is safe to eat 12 ounces of cooked or canned seafood each week or 6 ounces of cooked or canned white albacore tuna. It is best to eat salmon as it provides heart-healthy omega 3 fats as well. Avoid shark, swordfish, king mackerel and tilefish, also known as golden snapper or golden bass. These varieties contain very high levels of mercury.
Be cautious of medicinal drugs and herbal supplements. Consume sugar substitutes in moderation. If food allergies run in the family, it is important to avoid common offenders such as cow’s milk, eggs, fish, peanuts and tree nuts. Avoid being in the presence of second-hand smoke.
If the baby is particularly gassy, limit the consumption of foods that are known to cause gas. Some gas is normal but excessively gassy babies can experience considerable discomfort. Foods that commonly cause gas include cabbage, cauliflower, broccoli, brussel sprouts, beans, soy products and peas. It is important to note that consuming a serving of these foods may be acceptable but eating more than a serving may result in significant gas discomfort for the infant. Experiment with the type and amount of foods consumed and see how the baby reacts. To relieve gas discomfort, lightly massage the baby’s stomach, which can help move trapped gas in the baby’s digestive system. In addition, holding the baby in the “football” position can help as well. It is also important to thoroughly burp the baby during (when switching breasts) and after breastfeeding.
Vitamins and Minerals
Having nutritional inadequacies can inhibit the quantity of milk produced, so it is important to continue taking prenatal vitamins or multi-vitamins throughout lactation. It is best to receive all of the vitamins and minerals through whole foods but taking multi-vitamins during this important time can be a good safety net. Water-soluble vitamins such as vitamin C and the B vitamins are vital to the baby’s health. Foods that are rich in vitamin C include oranges, strawberries, watermelon, red bell peppers, kiwis and tomatoes. The B vitamins are found in a wide variety of foods such as whole grains, vegetables, fruits, meat, fish, poultry, eggs, legumes, nuts and milk. It is also recommended that mothers consume three servings of dairy each day to give enough calcium in their diet. Omega-3 fats have also been found to positively affect the child’s cognition, growth and vision. Foods rich in Omega-3 rich include flaxseeds, walnuts and fatty fish like salmon and tuna.
Nutrition for You Vitamin and Mineral Recommendations
- Take daily prenatal vitamins or multi-vitamins
- Consume plenty of vitamin C and B rich foods
- Consume three servings of dairy daily
- Take 1000 mg of fish oil 4 times per week
Breastfeeding can be very difficult for a new mother, but it is certainly worth the effort. If breastfeeding hurts, ask for help. There are many resources available to breastfeeding mothers. Often times lactation consultants can make house calls. Valuable breastfeeding information as well as information about lactation consultation services can be obtained from local hospitals. Get in touch with other breastfeeding mothers. The advice and support from fellow mothers can be very valuable.
Finally, it is important to take care of oneself by eating well and getting enough sleep and rest. Nutrition for You is a valuable resource of proper nutrition for breastfeeding mothers.
By: Kate Haisch, B.A.
References:
Villacorta, Manuel, MS, RD, et al.
“Effects of Lactation on Blood Glucose in Latina Women with Gestational Diabetes.” Department of Nutrition and Food Science, San Jose State University. Stanford University, California.
Rudat, April.
“Breast-feeding Multiples —Promoting “Breast Is Best” to Mothers of Two, Three, or More.” Today’s Dietitian, Vol. 8 No. 12 P. 32
La Leche League, www.llli.org
American Academy of Pediatrics, www.aap.org