For all the lactating mothers out there, this one is for you. I would want to label this article as the sequel to the one that listed down superfoods for a healthy pregnancy. Now that you have delivered, you would want to provide good nutrition to the infant. Read on!
Breast milk can be rightly referred to as the elixir of life. It is loaded with nutrients and provides the essential nutrition that is required for newborns. I have always wondered why breastfeeding was not given so much importance in the olden days, let’s say, 25-30 years back.
The first few months were all that a mother would feed her with her milk post which weaning starts and solids are introduced. But, thanks to so much awareness on the fore about the significance of breast milk and breastfeeding these days, moms of today understand its value. There is also one dedicated week between August 1st to 7th every year observed as the World Breastfeeding Week in order to promote and support breastfeeding. Also, like any other donation campaign, there is a lot of publicity on breastmilk donations too. Breast-pumps and good storage containers are godsends through technology, I would say.
Through this article, I would like to emphasize some facts that aid in better lactation and also list down superfoods that promote good milk supply as well as postpartum health. As with the case of the prequel, it is out of my experiences, learning, and advice (that worked) from kith and kin, that I am putting these forward.
Some facts to keep in mind for better lactation :
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Ensure the baby is fed with breast-milk within the first few hours of delivery
This thick first stage of milk called the colostrum is highly rich in nutrients and it initiates the supply and compensates for the low supply at the beginning. Usually, it takes quite a few days to a week or two after delivery, for the milk supply to get established well. Don’t worry and lose heart; that directs us to the second and the most important point.
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Stress kills the milk supply to your milk ducts.
These stress hormones become an obstruction. It doesn’t actually lessen the production in your body. Tame on the stress factors and take enough and more help from your family members. Take care of yourself well so that you are fit enough to take care of the infant, which needs all the attention at the moment. Don’t bog yourself down over reduced supply which would only increase stress; that leads to an unfortunate vicious circle.
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Rest well.
Lack of sleep has a direct impact on milk production and decreases it. Take good rest and sleep well. Get help from your support system and cut down on any outside commitments for the first few weeks (or months, if possible) at least. Concentrate on your health and your infant’s. Ensure to sleep when the baby sleeps. Say no to gadgets just before you sleep; it would only hamper falling asleep soon.
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Stay hydrated
Keep drinking lots and lots of water daily. Drink 2-3 glasses of water just before you start nursing. Breastfeeding dehydrates your body as it gets ready to supply all the essential nutrients to the new life you have created. It is true the other way as well – dehydration diminishes milk production. (I was literally parched for the first few days after delivery; an absolutely dry mouth and scorched lips. I wondered if my glands forgot to produce saliva!) Apart from water, you could also have juices and fruits with high water content, which would also add more fluids to your body.
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High demand tends to increase supply
The more you nurse your baby, the more your body understands cues and produces milk. Nurse frequently, as per the infant’s demand, whenever he/she is hungry, especially in the first few weeks of delivery, as it helps to establish supply.
These are applicable even to mothers who use a pump and feed their baby with expressed breast milk. Instead of nursing your baby frequently, express milk as often as you need to, so that the milk secretion improves and provides a good supply.
10 Recommended Foods for good lactation and postpartum health
Being a vegetarian myself, I am listing down only vegan foods. These foods promote the production of the milk hormone, prolactin, which boosts milk supply and also nourishes both the mom and the infant. It is also important to understand that one needs to go by the season too. Make sure to include those food items, fruits, and vegetables available during that particular season, in the majority.
Garlic
Garlic cloves can do magic. Including them in your meals daily can boost milk supply to a great extent. It is cheap and easily available in any store. Add 8-10 cloves in the dishes prepared or simply boil them with a glass of milk and drink it up. Garlic milk is an age-old popular drink given to nursing mothers. Definitely the go-to food for good lactation!
Fenugreek seeds
Fenugreek seeds are also one of the traditional foods given to mothers after childbirth. Research has shown that it is a potential stimulator of breast milk production in lactating mothers. It can be consumed after soaking them in water overnight or as fenugreek tea. When I faced a low in milk supply at around 3 months, fenugreek tea helped improve it a lot better. Boil 1-2 tsp of the seeds in a cup of water, add a pinch of jaggery to compensate for the bitter taste, and have it hot. Tastes refreshing and works better on empty stomach.
Fennel seeds
This is yet another traditional remedy for increasing milk supply. It is also given to new mothers to aid in digestion and to prevent gas and colic in infants. These are a great source of phytoestrogens which promote the growth of breast tissues. Fennel seeds can be devoured raw or as fennel tea too. Fennel water is also a simple drink given to mothers during postpartum. (Boil 1-2 tsp of fennel seeds in a cup of water and drink it hot.)
Cumin seeds
Cumin seeds or jeera are generally very effective in improving the digestion capacity as it helps to produce the digestive enzymes. In addition, it is a great food for lactating mothers as it also enhances milk production. Cumin seeds are usually added as a seasoning flavor in most Indian dishes. It can also be consumed as cumin water, by boiling them in a cup of water.
Almonds
Almonds are considered to be great galactagogues among the nut varieties. It is good to have nuts as they are loaded with nutrients, but do ensure to have almonds every day. Soak 3-4 almonds overnight and munch them through in the morning after peeling off their skin. You can also add them to any sweet and savory as a seasoning.
Oats
Oatmeal is wonderful food in building and maintaining the milk supply. Oats are a great source of calcium, fiber, and B vitamins. They are more commonly eaten as porridge over which you may also add nuts which would increase the nutritional value. To make it more relishing and tasty, you could also cook oats in almond milk (soak 10-15 almonds overnight, peel off the skin and grind with milk and water) and top it off with a few raisins and cardamom. Oats and almond combined in one dish would certainly help with the boosting supply.
Gourd vegetables
This comprises of bottle gourd, snake gourd, and ridge gourd mainly. These vegetables are traditionally believed to do wonders with milk supply. They are again a good source of phytoestrogen which helps to build breast tissues. Rich in vitamins, these should be part of a lactating mom’s meal 3-4 times a week.
Carrots
Carrots are filled with beta-carotene and vitamin A which improves both the maternal and breast-milk nutrients, with Vitamin A also perking up the quality of the milk produced. You could consume it raw or go for a carrot juice or carrot milkshake sprinkled with nuts and other dry fruits to make it more inviting for your taste buds.
Green leafy vegetables
Green leafy vegetables such as spinach are believed to enhance lactation. They are also rich in iron, folate, calcium, and vitamins. Most of these nutrients are very important for nursing mothers and infants.
Ghee
Ghee or clarified butter is supposedly the perfect postpartum food. It is extremely beneficial in nourishing and rehydrating your body and also helps improving milk supply. It aids in digestion by stimulating the secretion of gastric acid and also helps in the effective absorption of vitamins and minerals from other foods. Ghee also nourishes breast tissues thereby enhancing milk production. Include ghee in your meal at least once every day. Ghee rice (freshly cooked) with a pinch of salt tastes yummy.
Eating fresh and seasonal foods always promotes good health. Having said that, let us not overdo it. Eat-in moderation and too much of anything is not a good idea. After childbirth, your body would take its time to settle down to the pre-pregnancy condition. Stay stress-free and enjoy every moment of the motherhood journey. More importantly, stay happy. The more the happy hormones, the more the lactation and the more the healing effect, both physically and mentally.
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