Having successfully breastfed two babies of my own until they weaned themselves (one is still nursing); I have friends, family and sometimes even strangers ask me how a nursing mother can increase her milk supply? It isn't always just ONE thing so I have accumulated a list that I hope helps you, and that you can share with all your nursing friends.
First, remember that breastfeeding is a natural occurrence, and with a little help and encouragement you can be well on your way to a satisfying experience for both you and baby. It is important that you do NOT allow your baby to 'nipple' feed, but rather to 'breast feed'. By breast feed I mean that the baby must open his/her mouth wide and latch on to what seems like a huge mouthful for such a small person! If done correctly this will not be painful for Momma. It is important to note that breastfeeding is not a 'sucking' action from baby, but more of a 'kneeding/pulling' action; something that a pump does not exactly replicate.
A breastfeeding mother's body naturally creates milk according to her baby's personal demand. The more baby nurses or the longer baby nurses the more milk your body will produce in the following days. Baby's sucking is the trigger that tells your body to make more! If your baby needs more, but you are pumping then you need to pump more often and longer, allowing your body to have multiple 'let downs' of milk in each pump session, and signaling to your body to produce more milk in the following days.
Dehydration and poor nutrition can negatively effect your milk supply. You must continue to take your full dose of prenatal vitamins for as long as you nurse or pump. You must also increase your daily caloric intake by 500 good and nutritional calories per day (500 more than you needed during pregnancy). Drink a glass of water EVERY time you nurse or pump in addition to your regular 8-10 cups per day. All of this will not only increase your milk supply, but will also make for a healthy and happy Momma and baby!
Stress is huge in not allowing your body to produce milk or have a let down. Momma, take time for yourself. Take a bath or a nap. Read a few pages in a book or pray, but work away those stresses BEFORE you sit down to nurse or pump and it will be a much more enjoyable experience. I would always use the restroom, grab a snack and a glass of water to set next to me and get comfy to nurse or pump.
Alcohol reduces your milk supply, so refrain completely, or at least a few hours before nursing.
If you are supplementing with formula, but desire to supplement less and nurse more then you need to allow baby to nurse BEFORE you give him/her the bottle. This will tell your body to make more milk the next day. Also, if you are pumping you need to pump at every feeding (even the supplement feedings) to tell your body to produce more milk in the following days.
Fennel essential oil has been know to increase milk supply. Simply take it in a spoonful of honey or under the tongue before nursing, and rub over chest. Note: stay away from peppermint essential oil, it has been know to decrease milk supply; although I have not had that issue!
Mostly, enjoy your baby! Snuggle, cuddle, kiss and hold. A happy Momma make good milk.
**If you need to sign up with or order essential oils from Young Living feel free to use my number 1069772. Note: comments are not meant to diagnose or treat issues and are not approved by the FDA.**
Showing posts with label postpartum. Show all posts
Showing posts with label postpartum. Show all posts
Thursday, May 31, 2012
Wednesday, May 16, 2012
Postpartum Nutrition
I know I owe you a post about Essential Oils with Allergies, but because my sister-in-law became a first time Mommy yesterday (and I became an Auntie 7 times over) I have decided to do a post on postpartum nutrition in honor of the phase she is entering into now.
Congrats Kelly on you new precious bundle!
Pregnancy and child rearing is not a sprint, but rather a marathon that takes training and good nutrition to keep the course strong. We tend to focus on nutrition both before and during pregnancy, but after the baby is born Mommas health seems to get lost in the shuffle and everything is poured into that tiny bundle of joy. Rather, the opposite is needed. It takes a strong and healthy Momma to give wonderful care to her precious baby and husband. If Mommas not healthy, then everyone else will suffer.
Think about this, you have just carried a life inside your body for 9-months. Everything you ate went into creating that child's organs (heart, lungs brain),bones, muscles, reflexes and more. Actually, your body was turned into a creation ground, everything that baby has was given by your nutrition, exercise, rest and how you took care of yourself. If you did not give baby something that it needed in your diet the baby took it from the stores in your body; from your own bones, muscles and fat stores. Not only did you give to your baby nutritionally, but you also gave emotionally. Every emotion you felt, the baby felt, and every word you spoke the baby heard; your hormones passed through the baby's body just as they passed through yours. You have already been helping to build your sweet child's personality just by the way you felt during your pregnancy! Wow, how powerful is that! Not only does a pregnant Mother feed good things into her baby, but she can also pass negative things such as toxins. The placenta is an excellent barrier, but alcohol, nicotine, poor nutrition and other medications can still pass through to the baby, and that is why we focus so much on health during pregnancy.
But what about after the baby is born?
I consider the phase after baby is born (postpartum) to be just as important (or even more important to Momma) as the pregnancy phase. Why? Because that baby has been pulling on your body for 9-months and you may be (and probably are) depleted. Also, you just gave birth, a tremendous exercise feat, and must fully recover. You may have also had surgery via a c-section and need to recover from not only carrying a baby and birthing a baby, but also recover from surgery! During your recovery time you are also expected to continue caring for this new baby, and if you have chosen to breastfeed you will be giving more than ever before!
A breastfeeding Mother actually needs 500 more calories on a daily basis than when they were pregnant. It takes that much to produce milk all day long and to properly nourish baby. Not only that, but breast milk is the baby's only source of immune defense. Baby's own immune system doesn't even kick in until around 1-year of age.
But before considering the number of calories you need you must first consider the type of food you need to eat.
First, continue taking your prenatal vitamins and calcium supplement! Your prenatals will help you in breastfeeding and help to restore the personal nutrients you have given away. They will also help your milk supply.
Second, if breastfeeding add 500 calories to your daily diet (good, nutritious calories). You will still lose weight, so do NOT go on a diet to lose baby weight. That is the worst thing you can do for your body, further depleting what you actually need. Do not even think about dieting for at least 6 months.
Third, carefully plan the first meals you will have after giving birth. You will be exhausted, but still have a long haul set before you. You will be changing diapers and doing midnight feedings. You will be rocking and calming and just getting to know your baby, and you must have energy for that. Remember, low fat but high nutrient is best. I suggest a hearty veggie stew or veggie and beef/chicken stew that is full of wonderful and rich vitamins straight from the earth. (use organic ingredients whenever possible, Momma and baby do not need to eat pesticides and herbicides.) The broth alone will be hearty and filling! Not only that, but good sources of protein and calcium such as legumes, spinach, nuts, green leafy veggies, eggs and chicken are a must. And if you have a crock pot, now is the time to become friends with it!
Fourth, if people offer to cook meals or bring food, accept their offer. Make sure they know you want healthy food and let them know what you do not like, otherwise enjoy the variety and not having to worry over meals.
Fifth, REST! I can not stress this enough; especially if you had surgery or tore. REST, REST, REST. Do not get out of bed until you have slept the amount you normally would sleep. For example, if you need 8 hours of sleep but you were up two hours at night with the baby then you should not get out of bed until 10 hours have passed. To help with this wear your pajamas and let others help (especially Daddy). Sleep when baby sleeps, and for TWO WEEKS just let your body heal while you are in that wonderful baby moon stage. Snuggle and rest! No heavy lifting, no grocery shopping for 2 weeks. Don't even make your own meals for 1 week. A fully healed body early on will help fight against infection, bleeding, tearing, and fatigue in the long run!
Sixth, smile, laugh, cuddle and enjoy your new family! You, hubby and baby are a brand new family, so soak it in and enjoy! The baby still recognizes your moods and feeds off of them. If you are stressed you will find that baby gets stressed and cries, so stay relaxed, and if you need some time to yourself to de-stress, take it; everyone will be happier in the long run. Plus, baby will not nurse and you will not release milk if you are stressed. On the contrary, if you are happy and relaxed you will find that breastfeeding is easier and baby is happier.
One more thing. WATER. Drink LOTS of water. And if you are nursing drink a large glass of water every time you feed baby in addition to the regular water you drink. You should pee clear all day, every day!
Why worry about this and go through so much trouble? Well, it helps to combat postpartum depression, helps to give baby what they need, helps to set a calm and healthy atmosphere in the home, and will help Momma in the long run too!
Foods I like to keep on hand after having a baby: Greek Yogurt, almonds, walnuts, dried apricots, organic granola, bananas, apples, oatmeal, eggs, fresh cut organic fruits and veggies, easy to reheat meals like soups, stews and premade (homemade) freezer meals.
Do you have suggestions on nutrition, health or other postpartum advice? Leave in comments below, us Mommas need to stick together and learn from eachother!
Here are a few pictures of my own precious babies when they were born:
Mackenzie just born in 2008. 7lbs, 14oz
Micah just born in 2010. also 7lbs, 14oz.
Congrats Kelly on you new precious bundle!
Pregnancy and child rearing is not a sprint, but rather a marathon that takes training and good nutrition to keep the course strong. We tend to focus on nutrition both before and during pregnancy, but after the baby is born Mommas health seems to get lost in the shuffle and everything is poured into that tiny bundle of joy. Rather, the opposite is needed. It takes a strong and healthy Momma to give wonderful care to her precious baby and husband. If Mommas not healthy, then everyone else will suffer.
Think about this, you have just carried a life inside your body for 9-months. Everything you ate went into creating that child's organs (heart, lungs brain),bones, muscles, reflexes and more. Actually, your body was turned into a creation ground, everything that baby has was given by your nutrition, exercise, rest and how you took care of yourself. If you did not give baby something that it needed in your diet the baby took it from the stores in your body; from your own bones, muscles and fat stores. Not only did you give to your baby nutritionally, but you also gave emotionally. Every emotion you felt, the baby felt, and every word you spoke the baby heard; your hormones passed through the baby's body just as they passed through yours. You have already been helping to build your sweet child's personality just by the way you felt during your pregnancy! Wow, how powerful is that! Not only does a pregnant Mother feed good things into her baby, but she can also pass negative things such as toxins. The placenta is an excellent barrier, but alcohol, nicotine, poor nutrition and other medications can still pass through to the baby, and that is why we focus so much on health during pregnancy.
But what about after the baby is born?
I consider the phase after baby is born (postpartum) to be just as important (or even more important to Momma) as the pregnancy phase. Why? Because that baby has been pulling on your body for 9-months and you may be (and probably are) depleted. Also, you just gave birth, a tremendous exercise feat, and must fully recover. You may have also had surgery via a c-section and need to recover from not only carrying a baby and birthing a baby, but also recover from surgery! During your recovery time you are also expected to continue caring for this new baby, and if you have chosen to breastfeed you will be giving more than ever before!
A breastfeeding Mother actually needs 500 more calories on a daily basis than when they were pregnant. It takes that much to produce milk all day long and to properly nourish baby. Not only that, but breast milk is the baby's only source of immune defense. Baby's own immune system doesn't even kick in until around 1-year of age.
But before considering the number of calories you need you must first consider the type of food you need to eat.
First, continue taking your prenatal vitamins and calcium supplement! Your prenatals will help you in breastfeeding and help to restore the personal nutrients you have given away. They will also help your milk supply.
Second, if breastfeeding add 500 calories to your daily diet (good, nutritious calories). You will still lose weight, so do NOT go on a diet to lose baby weight. That is the worst thing you can do for your body, further depleting what you actually need. Do not even think about dieting for at least 6 months.
Third, carefully plan the first meals you will have after giving birth. You will be exhausted, but still have a long haul set before you. You will be changing diapers and doing midnight feedings. You will be rocking and calming and just getting to know your baby, and you must have energy for that. Remember, low fat but high nutrient is best. I suggest a hearty veggie stew or veggie and beef/chicken stew that is full of wonderful and rich vitamins straight from the earth. (use organic ingredients whenever possible, Momma and baby do not need to eat pesticides and herbicides.) The broth alone will be hearty and filling! Not only that, but good sources of protein and calcium such as legumes, spinach, nuts, green leafy veggies, eggs and chicken are a must. And if you have a crock pot, now is the time to become friends with it!
Fourth, if people offer to cook meals or bring food, accept their offer. Make sure they know you want healthy food and let them know what you do not like, otherwise enjoy the variety and not having to worry over meals.
Fifth, REST! I can not stress this enough; especially if you had surgery or tore. REST, REST, REST. Do not get out of bed until you have slept the amount you normally would sleep. For example, if you need 8 hours of sleep but you were up two hours at night with the baby then you should not get out of bed until 10 hours have passed. To help with this wear your pajamas and let others help (especially Daddy). Sleep when baby sleeps, and for TWO WEEKS just let your body heal while you are in that wonderful baby moon stage. Snuggle and rest! No heavy lifting, no grocery shopping for 2 weeks. Don't even make your own meals for 1 week. A fully healed body early on will help fight against infection, bleeding, tearing, and fatigue in the long run!
Sixth, smile, laugh, cuddle and enjoy your new family! You, hubby and baby are a brand new family, so soak it in and enjoy! The baby still recognizes your moods and feeds off of them. If you are stressed you will find that baby gets stressed and cries, so stay relaxed, and if you need some time to yourself to de-stress, take it; everyone will be happier in the long run. Plus, baby will not nurse and you will not release milk if you are stressed. On the contrary, if you are happy and relaxed you will find that breastfeeding is easier and baby is happier.
One more thing. WATER. Drink LOTS of water. And if you are nursing drink a large glass of water every time you feed baby in addition to the regular water you drink. You should pee clear all day, every day!
Why worry about this and go through so much trouble? Well, it helps to combat postpartum depression, helps to give baby what they need, helps to set a calm and healthy atmosphere in the home, and will help Momma in the long run too!
Foods I like to keep on hand after having a baby: Greek Yogurt, almonds, walnuts, dried apricots, organic granola, bananas, apples, oatmeal, eggs, fresh cut organic fruits and veggies, easy to reheat meals like soups, stews and premade (homemade) freezer meals.
Do you have suggestions on nutrition, health or other postpartum advice? Leave in comments below, us Mommas need to stick together and learn from eachother!
Here are a few pictures of my own precious babies when they were born:
Mackenzie just born in 2008. 7lbs, 14oz
Micah just born in 2010. also 7lbs, 14oz.
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