The truth about nursing is that it's hard. It's hard to get up every two to three hours, and it's hard to get through that first month of pain. It's hard to nurse on the go, and it can definitely be hard to stock pile your milk.
It's a struggle for many women, but it is definitely worth the perseverance. It is worth the scheduling, and the strict diets that many follow. The benefits more than outweigh the downsides. It can help you drop that baby weight, it provides needed nutrients and antibodies for your baby, and it can help you bond tremendously.
Here are some tips that I learned while breast feeding:
Diet. It's not just "Die" with a "T" The things you eat and drink have dramatic consequences for your supply. Here is the science behind it. (If you don't want to know the why, feel free to skip ahead).
While you are adjusting to your new baby, you are usually not sleeping well. You are getting up multiple times during the night, and this is causing fatigue during the day. Fatigue during the day will cause the body to crave quick fixes that will get you going. The downside is that you will quickly crash, and crave more sugar infused junk. The cycle starts here. Massive amounts of sugary intake can severely decrease the amount of necessary minerals that the body needs to sustain energy. Minerals like Manganese, Chromium, Magnesium, and Zinc are crucial in the breakdown of complex carbs. These complex carbs are what will break down and create the needed glucose to sustain our energy levels. Failure to break these down also perpetuates weight gain. There is your quick science lesson for today.
Now that you know the science behind it, here are some power foods that will help combat mineral loss, and increase your energy throughout the day.
Oatmeal. No there is not a definitive study that proves oatmeal will boost your supply, but countless moms, including myself, will swear by it. It has iron, complex carbs, and plenty of protein. We know that iron deficiency has been a proven cause of supply loss in breast feeding, and the complex carbs and protein will keep you feeling full and energized. Oatmeal has also been linked to postpartum constipation relief due to it high fiber content as well. You'll need the old fashioned rolled oats for this, not the instant.
Eggs. Studies have shown that women who eat two eggs for breakfast rather than a bowl of cereal have shed weight much faster post-partum. Want some extra iron? Add some spinach and make an omelet. If your baby starts to get fussy after you incorporate eggs, back it off to a couple times a week.
Nuts and Seeds. These are full of the good fats that mommies and babies need. They are also packed with protein. Try to stick to raw nuts because they haven't had any damage in the roasting process. Some studies show that if you soak them in water overnight and let them air dry the next morning, you can boost protein absorption by up to 30%. Totally worth the time if you ask me. If you are on the go, add some dried fruit and make a quick trail mix. I know, I know... what about nut allergies? Studies show that unless there is a history of nut allergies in your family, or children this is not likely to cause a new allergy through your breast milk. Don't give them directly to your baby until they are at least a year old though.
Legumes. Lentils, peanuts, dried beans, and chickpeas are all sources of protein that we tend to forget. They have an added benefit of being a natural detoxifier. A great quick snack is hummus and raw veggies.
Avocados. About 75% of an avocados calories come from healthy fats. One avocado has 60% more potassium than a banana, and is rich in B-vitamins which help sustain energy Another bonus... of all the fruits out there, the avocado has the highest fiber content. It will also help with lowering your blood sugar because it is full of monounsaturated fats.
Foods rich in Vitamin C. Kiwis, Strawberries, Bell Peppers, and Dark, Leafy Greens are all great sources of vitamin C. After childbirth, the loss of blood can decrease our iron content. Eating foods rich in vitamin C helps bind iron in our bodies and will help boost our energy and shorten recovery time.
Toasted Wheat Germ, Sesame Seeds, low fat roast-beef, and pumpkin seeds. These all go in one category for one reason, zinc. Zinc is involved in over 200 enzyme functions and is important for every aspect of immune health, reproductive health and breastfeeding. Zinc can help protect cracked nipples, and may help ease post-partum depression. Your level of zinc absorption is nearly twice as high during lactation as it is prior to conception and the amount of milk your baby absorbs is also high. If you see some white spots on your nails, it most likely means you have a zinc deficiency.
And of course, top it all off with lots and lots of water. Proper hydration while nursing is essential. I found that to stay on top of my supply, I was drinking around 128 ounces each day. The best way to combat dehydration is to leave a water bottle next to your most frequent pumping locations. Always refill it when you are finished.
Good luck mommies! It really is worth it!
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