World Breastfeeding Week Special: Healthy eating habits for lactating mothers

By India Today Web Desk: From 1 to 7 August every year, people around the world observe World Breastfeeding Week. This annual event aims to raise awareness about the importance of breastfeeding and to empower and support mothers who breastfeed. It highlights the many health benefits of breastfeeding for both infants and mothers.

The week also addresses societal barriers and challenges that can make it difficult for mothers to breastfeed successfully. The theme for World Breastfeeding Week 2023 is: 'Let's make breastfeeding and work, work!'

Motherhood is a joyous and fulfilling journey, but it also presents various challenges, particularly in ensuring the well-being of both the baby and the mother. Nutrition plays a crucial role during this period as both the baby and the breastfeeding mother require an ample amount of nutrients.

Breastfeeding mothers need to maintain a balanced diet to cater to their own health and that of their babies. A nutritious intake ensures that breast milk is rich in the essential vitamins, minerals, and antibodies vital for the baby's growth and development.

Here are a few tips on healthy eating habits for lactating mothers given by Anup Nillawar, Lab Director (Newborn Screening), LifeCell International:

THE IMPORTANCE OF A BALANCED DIET

The nutrients consumed by the mother are passed on to the baby through breast milk. This means that a healthy and balanced diet is crucial for breastfeeding mothers because it has a direct impact on the baby.

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• Some nutrients especially important for breastfeeding mothers include protein, iron, calcium, omega-3 fatty acids, and vitamins A, C and D
• These nutrients support milk production, boost the mother’s immune system and promote the baby’s growth and development. For example, food that is rich in omega-3 fatty acids can help improve the baby’s cognitive development

WHAT TO EAT WHILE BREASTFEEDING

• A breastfeeding mother’s diet should include healthy options from all food groups, such as vegetables, leafy greens, fruits, whole grains, and more.
• Nursing mothers should also drink 8-12 glasses of fluids every day, including water, milk and unsweetened beverages, to prevent dehydration and ensure a steady supply of milk.

WHAT TO AVOID WHILE BREASTFEEDING

• Since anything consumed by breastfeeding mothers reaches the baby through the milk, it is important to avoid foods that may be harmful to the infant.
• Caffeine consumption should be limited as excess caffeine may cause irritability and sleep disturbances in the baby. Intake of alcoholic beverages should be avoided, because excess alcohol impacts milk production in the mother, and can also disturb the baby’s early development and sleep patterns.
• It is also advisable for nursing mothers to avoid certain fish, such as tuna and king mackerel, as the high level of mercury can have a disruptive impact on the infant’s brain and nervous system development.
• Breastfeeding mothers should also be careful while consuming foods that are known to stimulate allergic reactions, such as peanuts, tree nuts, dairy, and soy, and monitor their infants for any symptoms.

DEBUNKING COMMON BREASTFEEDING MYTHS

There are several common myths about breastfeeding. But there is no evidence to suggest that these myths have any merit! For example, it is widely believed that eating spicy foods will make the baby colicky or gassy. In most instances, this is not true.

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• However, the flavor of breast milk changes based on the foods that are consumed, which some babies may not like. In other cases, the infant might be experiencing an underlying issue, such as a food allergy
• Another common myth about breastfeeding is that it makes the breasts sag. While it is natural to see breast changes during pregnancy and after delivery due to weight fluctuations, breastfeeding itself has no impact on the shape of the breast

SEEKING SUPPORT IN MOMENTS OF UNCERTAINTY

Lactating mothers who have questions about breastfeeding should always seek advice from a healthcare professional, such as a pediatrician or lactation expert. Their knowledge and personalised counsel can help with specific issues, promote good breastfeeding practices, and improve the overall breastfeeding experience for both mother and baby.

To dispel any worries about the well-being of the baby, breastfeeding mothers should monitor the levels of various nutrients in their bodies, to ensure enough of them are being consumed to cater to the needs of the mother as well as the baby. For example, testing the blood of the mother can determine levels of iron, calcium and many vitamins and minerals, while testing breast milk can provide a view of the omega-3 levels being passed to the baby.

Maintaining self-care and mental well-being during breastfeeding is paramount both for the welfare of the mother and the child. Avoiding stress and getting adequate rest is important as an increase in hormones like cortisol can impact milk production. Practising relaxation techniques can also help mothers to release stress and anxiety, and foster successful breastfeeding.