Lactation: Nutrition & Self-Care Musts

Written By Erin Tomer

‍

Lactation marks a unique phase in a woman’s life where nutritional demands soar, aiming to sustain both mother and growing baby. While the journey of breastfeeding is deeply rewarding, it comes with its own set of challenges, particularly in meeting the heightened nutrient requirements. Here’s a guide to navigating the maze of lactation nutrition without getting lost in the noise.

‍

Consult with an IBCLC: Your First Step to Success

The foundation of a successful breastfeeding journey starts with expert guidance. A lactation consultant, often an IBCLC (International Board Certified Lactation Consultant), plays a pivotal role in addressing common lactation issues like milk supply concerns and breastfeeding discomfort. They offer personalized support, making them an invaluable resource alongside nutritional advice.

‍

Caloric Intake: Fueling Your Body

During lactation, a mother’s energy needs increase by approximately 300-500 extra calories per day. This isn’t just about quantity but also quality—opt for nutrient-dense foods that provide sustained energy and support overall health. This might mean adding an additional snack or increasing meal portions to keep energy levels stable throughout the day.

‍

Hydration: Quenching Your Thirst

Staying well-hydrated is crucial for milk production. Water remains a cornerstone, but electrolyte-enriched beverages and lactation-friendly herbal teas can also contribute to hydration goals. Including hydrating foods like soups and smoothies further boosts fluid intake, supporting both lactation and overall well-being.

‍

Key Micronutrients: Building Blocks for Baby

Certain vitamins and minerals play essential roles in infant development and are influenced by maternal diet. Focus on including foods rich in B vitamins (B1, B2, B3, B6, B12), choline, essential fatty acids, and vitamins A, D, and K. These nutrients are found in a variety of sources, from animal-based proteins to plant-based options like legumes and nuts.

‍

Galactagogues: Fact or Fiction?

Galactagogues are substances believed to enhance milk production. Foods like oats, flax seeds, and herbs such as fennel and chamomile are popular choices and nutritious to include anyway, but their efficacy regarding increased milk production isn’t universally supported by extensive research. Consulting with a registered dietitian specializing in breastfeeding can provide clarity on galactagogue usage and safety, ensuring they complement rather than substitute a balanced diet

‍

Self-Care: Beyond Nutrition

Amidst the focus on nutrition, self-care and rest are equally vital. Nurturing yourself involves adequate rest, both passive and active, and seeking support with meal planning and preparation. Remember, your well-being directly impacts your ability to care for your baby—listening to your body’s cues and releasing the pressure of perfection are crucial steps in this journey.

‍

Navigating nutrition during lactation can seem daunting with the abundance of advice available. However, prioritizing simple, nutrient-dense foods, staying hydrated, and seeking professional guidance from lactation experts and dietitians can empower you to navigate this phase confidently. Remember, every mother’s journey is unique—listen to your body, prioritize self-care, and embrace the joy of nourishing both yourself and your baby during this special time.

‍