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Eating Healthy While Breastfeeding

Eating Healthy While Breastfeeding

Jan 18, 2018 | Breastfeeding, The Breast Advice

You just spent nine months “eating for two,” and now that you are breastfeeding or pumping, you aren’t quite done yet. Your body is designed to make breast milk for your little one that is perfectly balanced in carbohydrates, protein and fat.

Moms who don’t eat nutritiously still provide their little ones with perfect breast milk because the body taps into its own reserves to make the milk. Unfortunately, while your diet won’t affect your little one’s milk, it will affect your own health. Eating a healthy, balanced diet is the best way for both you and your little one to get the nutrition you need.

 

How to Eat Healthy Without Affecting Your Milk Supply

Your body works hard to make breast milk for your little one. You will need to consume 400 to 500 more calories a day in order to provide your body with the energy to make breast milk. This increase in caloric needs is why you may feel extra hungry while you are nursing.

Though there is no specific “breastfeeding diet” to follow, nutritionists recommend that breastfeeding moms try to get the following servings of food per day for optimal health:

  • 3 to 4 servings of healthy whole grains and complex carbohydrates, such as brown rice, whole wheat bread, sweet potatoes and oatmeal
  • 4 to 5 servings of whole fruits and vegetables, such as carrots, peas, apples and tomatoes
  • 1 or more servings of iron-rich foods, such as red meat and spinach
  • 3 servings of proteins, such as chicken breast, eggs, fish, turkey and lean pork cuts
  • 5 servings of calcium, such as milk, yogurt and cottage cheese
  • 1 to 2 servings of healthy fats, such as olive oil, coconut oil and avocados
  • 2 to 3 servings per week of omega-3 rich foods, such as salmon and walnuts

Eating a well-balanced diet will help ensure that you don’t become deficient in any nutrients. Because your breast milk actually takes on the different flavors and scents of the foods you eat, some experts believe that eating healthy while you are nursing can expose your little one to a variety of different foods, which can make your baby more willing to eat a wider variety of foods when he or she is ready for solids.

Though your body is designed to continue to make breast milk even during times of famine or hardship, if you don’t eat enough calories or you avoid eating whole food groups, your milk can suffer over time.

 

Tips and Advice for Healthy Eating

  • Eat a small meal or a snack approximately every three hours to keep you from feeling hungry and to keep your energy levels high
  • Plan and prepare snacks ahead of time while your little one naps in order to avoid grabbing an unhealthy option when hunger strikes
  • Stash healthy snacks near the rocker where you breastfeed, in the diaper bag and with your breast pump in case you get hungry while nursing or pumping
  • Make a list of foods that seem to affect your little one and keep it on the fridge for easy reference
  • Don’t focus on counting calories; eat when you are hungry and stop as soon as you are satisfied because your caloric needs can increase/decrease depending on your little one’s hunger levels

Foods to Avoid

The good news is that you can relax on the dietary rules that your doctor gave you during pregnancy. This means that it’s now okay to occasionally eat/drink:

  • Coffee (try to drink right after nursing/pumping to avoid your little one getting too much caffeine)
  • Alcohol (try to drink right after nursing or pumping so that your body can metabolize it before breastfeeding again)
  • Soft cheeses
  • Shellfish
  • Sushi

Unfortunately, while most foods are no longer off-limits, you will quickly learn that your little one’s body can’t handle some of the foods that you eat. It typically takes anywhere from two to six hours for the foods you eat to make it into your breast milk. Your little one may because extra fussy, gassy or have diarrhea after you eat the following:

  • Broccoli
  • Cauliflower
  • Onion
  • Garlic
  • Chocolate
  • Spices
  • Strawberries
  • Kiwifruit
  • Pineapple
  • Melons

Weight Loss and Breastfeeding

After nine months of not fitting into your pre-pregnancy jeans, you probably can’t wait to get your pre-pregnancy body back. It is possible to lose weight while breastfeeding, but it’s a good idea to not cut back until your little one is about two months old. By this time, your milk supply should be well-established and you can safely try to lose weight by cutting 200 to 300 calories from your diet each day.

A safe amount of weight to lose while breastfeeding is one pound per week. Avoid crash or fad diets that severely cut calories or food groups and promise large amounts of weight loss as these can harm the quality and quantity of your milk over time.

Being able to provide your little one breast milk through nursing or pumping is the best way to give your baby the best nutritious start in life. Eating a healthy diet, drinking plenty of water and continuing to take your prenatal vitamin each day will give you and your little one all of the nutrients and vitamins you need for optimal health.

The Phases of Breastfeeding

The Phases of Breastfeeding

Jul 20, 2017 | Breastfeeding, The Breast Advice

During each breastfeeding session, your body will naturally go through two different phases: let down and expression. Understanding each phase can help ensure that your baby is getting enough milk and that your body is making adequate milk for your little one.

Phase 1: Let Down

Once your baby latches onto your breast, he or she will begin to suck vigorously. This fast sucking will stimulate the nerves in your breasts, which signals the release of a hormone called oxytocin. The release of oxytocin will make the small muscles that surround your milk-producing tissue to contract. This contracting of the tissue will squeeze milk into your ducts. Let down typically takes two minutes to occur.

When your milk lets down, you may feel a small amount of pain or tingling in your upper breasts. Many moms describe it as a “pins and needles” feeling. You may see lumps form in the skin around your areola. This is milk that has filled up in the ducts.

Let down can also happen if your brain is mentally stimulated. This can happen by hearing the sounds of a crying baby, looking at a picture of your little one or by smelling a piece of your baby’s clothing. Relaxing and thinking about your baby can signal the release of oxytocin in your brain, which will cause your milk to let down.

Phase 2: Expression

After your milk has let down, you will enter the expression phase of your breastfeeding session. During expression, your baby’s sucking will slow down and you will hear him or her swallowing the milk. As your baby becomes satisfied, their sucking will continue to slow down. Your baby will naturally begin sucking in a “suck, pause, swallow” rhythm as the milk is expressed and their tummy begins to fill.

As your breast empties, your baby may start to fall asleep or may come off of the breast completely. Use this opportunity to take a short break and burp your baby before switching sides and repeating the process.

Your body makes milk based on “supply and demand.” It’s important that your little one remains at the breast through both let down and expression in order to empty your breast as much as possible. This will, in turn, signal to your body that more milk needs to be made.

Foremilk and Hindmilk

Though your body only makes one type of milk, its nutrition and fat contents vary throughout each nursing session. Foremilk is the milk that is released during the beginning of nursing, immediately following let down. It will immediately quench your baby’s thirst as it has a higher water content.

Hindmilk is the milk that comes at the end of the nursing session, during expression. Hindmilk has a high-fat content, which will help your little one feel full and satisfied (and help them develop those adorable baby rolls). If you don’t completely empty your breast before switching sides, your baby may not get enough hindmilk. Always finish nursing on one side before switching to the other breast.

Tips for Moms Who Pump

In order to provide the best milk for your little one and maintain your milk supply, it’s important to experience both phases during each pumping session. It can sometimes be difficult to experience let down when you are away from your baby. Be sure you have  a pump that makes the process easy, so that you can always be relaxed. The following tips may help:

  • Try to relax as much as possible.
  • Bring a photo of your little one to look at while pumping and a small article of clothing. Look at the picture, close your eyes and try to envision your baby.
  • Set your pump to a higher speed with less suction at the beginning of the pumping session. After your milk has let down, increase the suction and slow your speed. This will help mimic your baby’s natural rhythm and help empty your breasts.
  • Pump for 10 to 15 minutes per side, waiting until milk expression has slowed down or stopped completely.

 

Your body naturally goes through two phases during each breastfeeding session. By making sure that your little one remains at your breast through both phases of breastfeeding, you will ensure that your little one gets all of the nutrition that he or she needs and that your milk supply will be maintained as you continue through your breastfeeding journey.

Tips for Nursing with Inverted Nipples

Mar 1, 2017 | The Breast Advice

In order for your new baby to nurse efficiently, he or she must be able to grasp your nipple as well as some of your areola and breast tissue in his or her mouth. Most women have nipples that protrude, making it easy for baby to suckle. Having flat or inverted nipples can make it more difficult for your baby to nurse effectively, which can reduce your milk supply. However, there’s no need to panic if your nipples don’t protrude. With the right care, you will still be able to nurse your baby.

 

Determining if You Have Flat or Inverted Nipples

Approximately one-third of first-time moms have some degree of nipple inversion. During pregnancy, your skin changes and becomes more elastic. This helps many women’s nipples to protrude by the time their baby makes his or her debut. Approximately 10 percent of women still have some degree of inversion at birth.

To see if you have inverted or flat nipples, gently grasp the breast tissue one inch behind your nipple and gently squeeze it between your thumb and forefinger. If your nipple protrudes, then your baby will be able to easily grasp it. If your nipple remains flat or inverts inside of your breast, you will need to take some steps to help your baby latch on properly.

 

Challenges to Nursing with Inverted Nipples

Because your baby will form a “teat” from your nipple, areola and breast tissue, many women with inverted or flat nipples can still nurse efficiently with little assistance. The problem comes when women have breasts with very little elasticity. If the baby can’t draw enough of the breast into his or her mouth, they won’t be able to latch on and suck properly. This will cause them to become frustrated, refuse to latch on or fall asleep quickly, which will decrease your milk supply. Babies who are premature or who have a low birth weight may have an especially difficult time latching onto an inverted or flat nipple.

 

Tips for Nursing with Inverted Nipples

The good news is that your nipple shape doesn’t affect your body’s ability to produce or dispense your breastmilk. There are a variety of tools and techniques available to help your nipples to protrude and help your baby to latch onto your breast properly.

 

Nipple Shields

Nipple shields are soft, flexible devices that are worn over the breast during breastfeeding. They help to extend the length of the nipple, which will help stimulate your baby’s palate and increase their urge to suck.

 

Breast Shells

Breast shells are made of a more rigid plastic and are designed to be worn under the bra in-between feedings. The shell applies pressure to the nipple, helping to draw it out. They can be worn during the last few months of pregnancy to prepare your nipples for nursing; however, it’s undetermined if this is helpful.

 

The Hoffman Technique

Some women have adhesions at the base of their nipples that keep them inverted. Using the Hoffman technique may help you break up these adhesions. To do the technique, place the thumbs of both of your hands at the base of one nipple. Gently, but firmly, pull your thumbs away from each other. Repeat on the other breast. Begin by doing this technique twice a day and work up to doing it five times a day. This technique is safe to do during the last few months of pregnancy.

 

Pumping

Because some babies have a difficult time latching onto an inverted nipple, pumping with a hospital-grade breast pump while wearing a nipple shield can help. Pumping can both help you maintain your milk supply while your baby learns to latch properly and help draw out your nipple by breaking up any adhesions that are keeping it inverted. Hospital grade pumps are best because they offer the best suction. Many insurance companies cover breast pumps at no cost to you. By filling out Ameda Direct’s simple online form, you can find out if you’re eligible for a free insurance-provided breast pump. We’ll handle all the paperwork so you can focus on the things that matter most.

Inverted or flat nipples do present a unique challenge to nursing, but it is one that can be overcome. With the right tools, your baby will soon be able to latch properly and you can enjoy the special bond that comes with nursing.

Used Breast Pumps: Are They A Safe Or Sanitary Option?

Used Breast Pumps: Are They A Safe Or Sanitary Option?

Feb 22, 2017 | The Breast Advice

When you have a new baby, you will find yourself the beneficiary of many hand-me-downs from well-meaning friends whose children have outgrown common baby items. You might have a relative or friend who is willing to lend you a used pump, but you may not be sure whether using a previously owned breast pump is a good and safe option for you and your baby. Because we are concerned about the health and welfare of mothers and their babies, below is a detailed look at used breast pumps.

Rental vs. Personal Use Breast Pumps

You might have mistakenly assumed that it is safe to share used personal breast pumps because mothers usually share rental breast pumps safely. Unfortunately, this assumption cannot be further from the truth. Rental breast pumps feature a closed pumping system wich allow all the parts that come into contact with a mothers breastmilk to be replaced. The FDA has stringent guidelines on what makes a pump multi-user and most personal electric breast pumps do not meet these requirements.

Rental Breast Pumps

Rental pumps are ideally designed for multiple users and feature special filters and barriers that ensure milk does not enter the pump motor, preventing cross-contamination. Additionally, every single breastfeeding mother who rents a unit will have to use a personal set of breast shields, tubing and bottles to ensure safety. These collection kits are designed such that the milk never comes into contact with a rental pump’s working parts. Such pumps are known as closed system pumps.

Personal Use Breast Pumps

On the other hand, the personal use breast pumps available at your local store are considered personal care items, same as a toothbrush. Some breast pumps on the market today are considered “open systems,” meaning the pump’s motor might come into contact with a mother’s milk particles. Some breast pumps feature a “Closed System” which protect breast milk from bacteria, mold and viruses while pumping but are still designated as a single use pump. 

Issues Related To Health and Hygiene

When it comes to health and hygiene, the milk particles of another mother can be harmful to your baby. As a matter of fact, moms are advised to ensure any donor milk their babies receive is pasteurized to kill viruses, be it from another mother or a milk bank. Without a doubt, your milk is the best food for your baby. During pregnancy, your baby was safely exposed to every virus in your system. Unfortunately, another mother might be carrying a virus in her system, one that you don’t. If a virus passes to your baby through the other mother’s milk, it can cause serious illness. Additionally, mothers can have a virus in their milk without knowing they are carriers.

Reusing breast pumps presents certain risks, particularly if the units are not cleaned and sterilized properly. Cytomegalovirus (CMV) and HIV (AIDS) are only but a few of the viruses that are potentially dangerous and transmitted through human milk. According to the FDA, cleaning and sterilizing a breast pump properly involves removing every fluid that enters the pumping mechanism. As such, mothers should not share a breast pump if proper sterilization cannot be achieved.

Other Issues

Because they do not want any legal responsibility should a child become seriously ill, most manufacturers don’t sell new collection kits. In fact, they advertise breast pumps as single-user products in their websites and actively discourage the reuse or reselling of previously owned breast pump equipment. Apart from the fact that you might compromise the safety of your breast milk while trying to get a good deal, you should also know that hospital grade pumps are the only ones approved for multiple users.

In addition to their different economic capabilities, every other mother has her own pumping needs. As a result, manufacturers have ensured breast pumps are available in a wide variety of styles and prices. With the Affordable Care Act, private carriers now have to offer breastfeeding insurance coverage for every new mother without cost sharing. In addition to providing breastfeeding education and support each time you deliver, your insurance plan also offers a new breast pump without a co-pay.

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