Breast milk is the optimal source of nutrition for a baby's first six months of life. It provides all the essential nutrients, antibodies, and hormones needed for their healthy growth and development. Besides supporting the baby’s immune system, breastfeeding, in general, helps strengthen the bond between mother and child.
However, to facilitate smooth breast milk production, there are a few things new mothers should keep in mind. Listed below are some daily habits that may negatively impact the production of breastmilk and what you can do instead.
Also Read: Breastfeeding After 35: Expert List Tips to Keep Your Baby Healthy
Not Drinking Enough Water
Dehydration or low fluid levels in the body can hinder breast milk production. Staying hydrated while breastfeeding can be challenging, but it is extremely important. It is crucial to note that the amount of fluid you consume affects how much milk your breasts produce. Breast milk is about 90% water, and therefore, you need to increase your fluid intake to enhance milk supply.
According to the Academy of Nutrition and Dietetics, a nursing mother needs about 16 cups or 3.8 litres per day of water, which can come from food, beverages, and drinking water.
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Poor Nutrition
Apart from staying hydrated, a breastfeeding mother must pay close attention to her diet. Nutrition is crucial not only for her own health but also for the baby’s growth and development. Breast milk provides essential nutrients for the baby, but maintaining an adequate breast milk supply is largely dependent on the mother’s proper nutrition and overall health.
Here's how new mothers can ensure a nutritious, balanced diet and foods they should consume:
- Protein sources include lean meats, fish, yoghurt, and legumes.
- Fibre-rich foods like whole grains
- Iron sources include lentils, enriched cereals, leafy green vegetables, peas, and dried fruit, such as raisins.
- Vitamin D from sun exposure; mothers should continue taking vitamin D supplements during lactation to ensure their breast milk has enough of this vitamin (consult a doctor).
Other factors to consider:
- Limit caffeine intake
- Avoid alcohol while breastfeeding.
- Do not skip meals.
High Stress Levels
Chronic stress can deeply impact breast milk production. It can inhibit the release of oxytocin, a hormone responsible for milk ejection. Milk ejection is the process of releasing milk during feeding. Failing to release milk from the breasts can further affect milk production over time. Therefore, nursing mothers should find ways to manage their stress effectively. Some of the strategies include:
- Practising meditation or yoga
- Going for walks
- Eating healthy
- Talking with friends and family
- Getting enough sleep
- Consulting a healthcare professional
Inconsistent Feeding Or Pumping
Adequate breast milk supply is also dependent on how consistent you are with your feeding sessions. It is crucial to note that there is no set amount of time that you should breastfeed your baby. Breastfeed them whenever they show signs of hunger, especially if it is just the first few weeks. Experts suggest that newborns often need to breastfeed 8–12 times a day and should not go more than 4 hours without feeding.
You can also pump or express every 3 hours if you're away from your baby for long periods. This helps keep the milk production in order.
Takeaway
Breast milk is the only source of nutrition for babies less than six months old. Therefore, low breast milk production can hamper their nutritional intake and also deprive them of essential nutrients for growth and development. To ensure a steady milk supply, mothers should focus on maintaining a healthy diet, staying well-hydrated, getting sufficient rest, managing stress effectively, and adhering to a consistent breastfeeding and pumping routine. Addressing these factors can support optimal breast milk production.