Can u drink coffee when breastfeeding is a question that many lactating mothers have asked themselves. Research ahs suggested that moderate coffee consumption does not have any adverse effects on breastfeeding babies. But, at the same time, too much caffeine can be harmful. So, it is important to be mindful of the amount of coffee consumed while breastfeeding. A single cup of coffee contains around 95mg of caffeine, while a double shot of espresso contains around 100-200mg.
Caffeine is, however, a stimulant and it takes approximately three hours to cleared out of the mother’s body. So, it is important for a nursing mother to drink coffee moderately, as she may still have traces of the stimulant in her body after drinking it. Bodies, including the infant’s, can absorb various elements from the mother when she consumes caffeinated beverages.
Paediatricians, such as Dr. David Hill, recommend that nursing mothers to limit their caffeine intake to under 200mg per day. This amount is equivalent to two cups of average strength coffee. Some studies also suggest that too much caffeine can cause sleep disturbances, irritability and disturbed feeding patterns in infants.
Therefore, it is important that mothers who are nursing their babies drink it in moderation. If drinking coffee will help the mother stay focused, alert, and well rested, that is a better choice than becoming completely exhausted and irritable. Despite the potential risks, a single cup of coffee will not pose any harm to both the mother and her baby.
Nutritionists suggest that women who are breastfeeding should drink organic, unsweetened and freshly brewed espresso or coffee. This will help ensure a steady flow of essential proteins, vitamins and minerals that are essential for the baby’s growth and development. Furthermore, mothers who are breastfeeding are encouraged to stay hydrated and refrain from sugar-sweetened beverages and excessive caffeine consumption.
Doctors and nutritionists also suggest that nursing mothers can include decaffeinated drinks in their diets. Drinking decaffeinated beverages does not pose any health risk to both the mother and the baby. At the same time, mother who are breastfeeding are also advised to take sufficient amounts of rest and eat balanced meals which are full of nutrients.
Coffee Alternatives
When a woman is breastfeeding, she might sometimes want to enjoy a hot beverage – other than coffee. In such cases, she can choose to drink herbal teas such as ginger or chamomile teas. These teas contain little to no caffeine, and are packed with nutrients and beneficial antioxidants. Teas like ginger tea, helps calm the nerves, relieves stomach cramps and relieves sore throats for the nursing mother.
Chamomile tea, on the other hand, is rich in calcium and vitamins which help reduce anxiety and stress. This tea has also been known to improve digestion and immunity. Some breastfeeding mothers also enjoy drinking rooibos tea and cocoa. They are both packed with antioxidants, flavonoids and other crucial minerals and vitamins.
Caffeine Intake
In order to keep the caffeine levels down during breastfeeding, nursing mothers are encouraged to monitor the amount of caffeine they take in on daily basis. This can be done by avoiding caffeinated drinks on regular basis. Some women also choose to also refrain from consuming caffeinated beverages when they are breastfeeding in the afternoon or in late nights.
Furthermore, they are encouraged to reduce the amount of coffee they drink by consuming coffee beverages that contains half the amount of caffeine.
In addition to caffeine monitoring, mothers are also recommended to take fast-acting caffeine substitutes such as gum, chocolate and nuts. These can provide the mother with an instant boost of energy when she needs it, without the added effect of caffeine.
Fluid Intake
Aside from reducing the amount of coffee consumption, it is also important for breastfeeding mothers to ensure sufficient fluid intake. Nutritionists suggest drinking 8- 12 glasses of water per day to ensure adequate hydration. Mothers can also drink low-fat dairy products such as skimmed milk and yoghurt to help them stay hydrated.
It is also important to stick to other non-caffeinated drinks such as herbal teas and fruit juices. Citrus fruits such as lemon and oranges are both highly beneficial for lactating mothers as they contain vitamin C and bioflavonoids. While, carrot juices are high in calcium, iron and vitamins, helping keep bones and teeth strong.
Special Considerations
Doctors recommend nursing mothers to take their diets and caffeine intake into special consideration if their babies are showing signs that they may be allergic to certain kinds of foods and beverages. In such cases, it is beneficial to cut certain food items out of the breastfeeding mother’s diet to prevent any health risks. Additionally, it is important to keep in mind that babies can be sensitive to caffeine and so, it is better to be safe than sorry.
It is important for nursing mothers to also practice moderation. If a mother feels like having a cup of coffee, she should have it in moderation and spread her caffeine intake throughout the day. Moreover, it is also important to examine how drinking coffee makes her feel. If a mother notices that she cannot fall asleep after drinking coffee, she should cut down the amount of coffee she drinks.
Nutrition For Lactating Mothers
Aside from reducing their caffeine intake, nursing mothers are encouraged to consume nutritious meals full of proteins and vitamins. Eating healthy foods such as lean proteins, fruits, and veggies helps provide essential nutrients for the baby. Furthermore, nutritionists recommend snacking on almonds, walnuts, chia seeds and sunflower seeds which all contain essential fats that help with brain development in a baby.
Additionally, nutritionists also recommend that breastfeeding mothers take DHA and Omega-3 supplements which are necessary for healthy brain activity, eyesight, and development of the nervous system. Additionally, as nursing mothers tend to lose iron while breastfeeding, it is important for them to include iron-rich foods in their diets.Ultimately, a balanced diet and adequate rest are essential for both the nursing mother and her baby.
Conclusion
Mothers who are breastfeeding should drink coffee in moderation. A single cup of coffee is permissible, but any more than that could be harmful to both the mother and her baby. It is important to take note of the amount of caffeine consumed and make sure that it does not exceed more than 200mg per day. Additionally, mothers should stick to other non-caffeinated drinks and nutritious foods to keep their energy levels up during the nursing period.
