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Breastfeeding Guide: Things A Mom Should Know

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Motherhood is a beautiful experience, a feeling that drenches the soul in pure bliss, body, and mind. It’s an everlasting commitment surpassing all species. All that you are, and all that you can be, start with her. It’s the constant nurturing, each waking moment that sustains life for most. Breastfeeding serves as the first step in that lifetime of nurturing.

The Importance of Breastmilk

Breastmilk serves as both food and medicine for the child, tailor-made to meet his needs. Apart from giving an array of nutrients like protein, calcium, and sugar, it boosts immunity and contains a significant hormone, cortisol.

Cortisol is a steroid hormone regulating a broad range of processes in the human body, including metabolic health and immune response. It’s a hormone that profoundly affects the development of babies.

Motherhood, Breastfeeding, And The Workplace

Breastfeeding Guide: A Must-Know for Moms

What Does Breast Milk Constitute?

Along with vitamins, minerals, water, amino acids, digestive enzymes, and hormones, breastmilk consists of an apt amount of carbohydrates, proteins, and fat. It also has antibodies and lymphocytes from the mother to help the baby fight infections.

What is Colostrum?

Colostrum is the first milk produced by a mother right after the birth of the child. Newborns have immature digestive systems, and colostrum delivers the required nutrients in a concentrated low-volume form. With its mild laxative effects, it helps the baby pass its first stool and aids in preventing jaundice. Profoundly rich in nutrients, colostrum is the primary immunization of a baby and should be given right after childbirth.

WHO Guidelines for Breastfeeding

The WHO recommends exclusive breastfeeding for up to 6 months of a child’s birth for optimal growth. Post that, it should be continued for up to 2 years or beyond along with other nutritious complementary foods. However, it is recommended that mothers breastfeed for at least 2 years, by both WHO and UNICEF.

Infections That Can Be Transmitted Through Breastfeeding

  • HIV Infection
  • HTLV-1
  • Tuberculosis: Breastfeeding is safe after you have undergone treatment for at least 2 weeks and are no longer contagious.
  • Hepatitis B: Breastfeeding is safe. Your baby should be administered HBIG and hepatitis vaccine soon post-birth.
  • Herpes Simplex: You can breastfeed as long as there are no lesions on the breast. However, pumped milk can be used with lesions too.
  • CMV: The virus can be transmitted through the milk and might lead to health issues. It’s safe to consult a doctor first.
  • Chicken Pox: Direct contact should be avoided if the infection is contracted during childbirth. However, expressed milk can be used. Post-recovery, breastfeeding is safe.

Breastfeeding mothers have unique nutritional needs to support their health and their baby's growth and development. Here are some of the best foods to include in a breastfeeding diet:

1. Oats

  • Benefits: High fiber can help with digestion and milk supply.
  • Nutrients: Iron, protein, and complex carbohydrates.

2. Leafy Greens

  • Benefits: Rich in vitamins A, C, E, and K, as well as calcium.
  • Examples: Spinach, kale, and broccoli.

3. Whole Grains

  • Benefits: Provide sustained energy and essential nutrients.
  • Examples: Brown rice, quinoa, whole wheat bread, and oats.

4. Lean Proteins

  • Benefits: Important for muscle repair and overall energy.
  • Examples: Chicken, turkey, tofu, legumes, and beans.

5. Nuts and Seeds

  • Benefits: Good sources of healthy fats and protein.
  • Examples: Almonds, walnuts, chia seeds, and flaxseeds.

6. Fruits

  • Benefits: Provide essential vitamins and antioxidants.
  • Examples: Berries, oranges, bananas, and apples.

7. Dairy or Dairy Alternatives

  • Benefits: Important for calcium and vitamin D.
  • Examples: Milk, yogurt, cheese, or fortified plant-based alternatives.

8. Fish

  • Benefits: Rich in omega-3 fatty acids, which are crucial for baby's brain development.
  • Examples: Salmon, sardines, and trout (choose low-mercury options).

9. Eggs

  • Benefits: Provide high-quality protein and essential nutrients like choline.
  • Uses: Versatile for different meals like breakfast or snacks.

10. Hydration

  • Importance: Staying well-hydrated is crucial for milk production.
  • Options: Water, herbal teas, and milk.

Tips:

  • Balanced Diet: Aim for a varied and balanced diet to cover all essential nutrients.
  • Snacking: Healthy snacks can help maintain energy levels throughout the day.
  • Supplements: Consult with a healthcare provider about any necessary supplements, like prenatal vitamins or iron.

Foods to Avoid:

  • Alcohol: Can pass into breast milk and affect the baby.
  • Caffeine: Limit intake as it can make the baby irritable and affect sleep.
  • High-Mercury Fish: Avoid fish like shark, swordfish, king mackerel, and tilefish.
  • Certain Herbs and Spices: Some can affect milk supply or baby's digestion (e.g., large amounts of parsley, peppermint).

Eating a variety of these nutrient-rich foods can help ensure both you and your baby get the necessary nutrients for health and development.

Benefits of Breastfeeding for Mothers

  • It helps to downsize your uterus to pre-pregnancy size.
  • It curbs post-delivery bleeding.
  • It helps reduce pregnancy weight while nursing the baby.
  • It reduces the risk of postpartum depression and cancer of the breasts and ovaries.
  • It saves money, no alternative feeding.
  • It can delay the resumption of menstruation.

Tips to Ease the Process

  • Try to breastfeed within the first hour of birth. It will help your uterus contract and provide valuable colostrum.
  • Stay hydrated to help your body produce milk. You might try sipping water while nursing.
  • Nurse in a calm environment to help milk express. After a while, the process will become much more spontaneous whenever needed.
  • Let breastfeeding establish itself for the baby before proceeding to other nipples, pacifiers, etc.
  • Try to breastfeed 8-12 times a day. However, feeding should always be on demand.
  • Stock yourself with innerwear of appropriate sizes, keeping in mind the requirements.

WHO/UNICEF Guidelines for Successful Breastfeeding at Workplaces

  • Have a written breastfeeding policy, communicated to the staff, periodically.
  • Train healthcare staff to help implement this.
  • Raise awareness about the benefits of breastfeeding amongst all stakeholders.
  • Foster the establishment of breastfeeding support groups and refer mothers to them.

Workplaces should provide proper space and time for nursing mothers to aid in their smooth return and avoid employee turnover. Truworth Wellness strives to make workplaces as woman-friendly as possible for inclusive growth. After all, talent doesn’t have a gender.