We all want what’s best for our little one, but we also shouldn’t forget to take care of ourselves. We should eat nutritious food and supplement this with fluids to increase our milk flow.
Basically, mothers need to eat regularly and get enough calories to support milk supply. There’s not much restriction on what you can eat, but its best to make sure that you eat healthy food.
I recommend that you eat meals that include protein, greens, grains, and vegetables.
Breastfeeding mothers should also be drinking enough, otherwise you will feel dehydrated. Your body is working hard to produce milk, and you may suffer from constipation, haemorrhoids, and even nasty anal fissures when you don’t drink enough (I’m pretty sure you wouldn’t want that!). It helps to stay hydrated by taking in more fluids.
You can use your urine as a guide. If its pale, then keep up what you are doing. If its dark yellow or if there’s a strong smell, chances are you may be dehydrated.
I can’t stress enough that you should be drinking enough water. No need to drown yourself in water though. While you’re feeding, your body releases the hormone oxytocin, and it is responsible in making you thirsty. Hence, it is a great idea to have a water bottle or glass of water beside you.
If you get tired of plain water, be careful of juice or sugary drinks. Instead of losing the pregnancy weight, you might gain more. Too much caffeine is also not recommended since it can interfere with your baby’s sleep or agitate them. I sure you will agree that sleep is very, very important. So just keep it to 2-3 cups max, nothing more than that.
You can try nursing teas that contain a combination of different herbs like fenugreek, blessed thistle, milk thistle, and fennel. It will help you with your digestion and keep up with milk (how good is that, right?).
This is one of the more common drinks mothers run to when increasing milk supply is a challenge. It’s so easy to prepare and generally considered safe.
You can easily purchase nursing teas at the grocery or online. Each brand will have it own combination of herbs designed to promote relaxation and a healthy supply of breast milk.
Green drinks can be very helpful as it increases the fat content of breast milk. This includes barley-grass, alfalfa leaf, spirulina, chlorophyll, kelp, oat-straw and other herbs with lactogenic and medicinal properties.
Barley can also be mixed with water. It is used medicinally to treat colds, intestinal problems (both constipation and diarrhea), and liver disorders. Make a pot in the morning and drink it throughout the day, warming each cup and sweetening it with a natural sweetener as desired. Take it for a week or two.
Do you know that the lauric acid found in coconut milk is the same as human breast milk?
Coconut milk can also increase metabolism and aid in weight loss.
It can also help in achieving clear complexion. It can clear up and tone the skin. Notice that there are so many coconut based products in the market.
Almonds are wonderful in increasing your milk supply. It contains calcium and its a great snack.
Almond milk is an alternative to cow’s milk and it is low in both fats and calories. A cup of plain almond milk only contains 30 calories!
It also does not contain cholesterol or harmful saturated fats. It offer so much protein goodness, and it is rich in vitamin E, vitamin D, vitamin A, and calcium.
The considerable amount of omega-3 fatty acids in almonds can enhance your breast milk production.
Almond milk can also boost your immune system, protect your bones, prevent aging, protect against macular degeneration, and give you a radiant, glowing skin. What’s not to love about almond milk?
Tip: You can mix almond milk and coconut water (50:50) with a little raw cacao for a yummy drink.
Okay, this is not exactly a drink but I’m including it here as it is a good source of fluids while you are breastfeeding. I have always heard time and again that when you are breastfeeding, you should always eat soup. A nutritious protein-rich soup with fresh ingredients can provide essential vitamins, minerals and folate in the breast milk.
Now that we’ve covered lactation beverages, watch out when we talk about what lactation foods will be best for nursing moms. Cheers!
If you have any questions or would like to share what makes breastfeeding a good experience for you or anything you have tried that works, please leave a comment. I would love to hear all about it!