Coffee is a popular beverage enjoyed around the world. It can help to provide an energy boost and can even offer a number of health benefits. But, is it still safe for women to drink when breastfeeding? Many new moms are curious about whether their caffeine consumption is impacting the health of their baby.
The World Health Organization (WHO) recommends no more than 300 milligrams (mg) of caffeine per day if you’re breastfeeding. That’s the equivalent of about two 8-ounce (240 ml) cups of coffee. Caffeine is absorbed into your bloodstream and passes into your breast milk. If you’re breastfeeding, try to limit your intake if possible. Some studies have suggested that more than 500–600 mg of caffeine per day may interfere with an infant’s sleep patterns.
Dr. Chaunie Brusie, a nurse and health writer, says that consuming coffee while breastfeeding has not been found to cause harm. A doctor or lactation consultant can also provide insight into how much caffeine is safe to consume when breastfeeding. Some experts provide individualized advice as well.
Although each person’s metabolism is unique, the amount of caffeine a baby receives through breast milk is believed to be significantly less than the amount a mother ingests. Therefore, if you consume an occasional cup of coffee, this is likely not a concern.
Keep in mind that caffeine’s effects may do more than just make you feel wide eyed. It’s a stimulant and can cause a rise in blood pressure, making you feel jittery or anxious. It can also be difficult for your body to process, leading to an upset stomach. If you are sensitive to caffeine’s effects, you may wish to limit or skip coffee.
If you decide to include coffee in your daily routine, it’s still important to be mindful and practice self-care while breastfeeding. Speak with a knowledgeable healthcare provider if you have any questions or concerns. For example, if you’re not sure how you are responding to coffee, see if increasing portions of water or limiting your caffeine intake can help.
Environmental Impact of Coffee
Growing coffee beans can require a great deal of land and water – two resources that are already threatened due to climate change. Research shows that over 38 million hectares of land worldwide is used to farm coffee, equating to almost 8% of the world’s total arable land, and it requires 7.7 trillion litres of water annually. It is estimated that climate change could reduce the areas suitable for coffee production by more than 50%, leading some experts to worry about an impending coffee crisis.
In addition, making a cup of coffee has a significant environmental impact. Coffee filters, for example, should not be put down the drain as they can block sewage systems. Compostable filters may be more eco-friendly, but research suggests that many cannot biodegrade in landfills – meaning that all too often, coffee filters end up in the ocean.
Organizations exist that are striving to ensure sustainable coffee production. The Rainforest Alliance works to help farmers combat the effects of climate change, protect ecosystems and combat forest fires. The 4C Association, formerly known as the Common Code for the Coffee Community, educates farmers and certifies producers, providing an assurance that both the environment and the farmers are respected.
Health Benefits of Coffee
There can be a number of health benefits to consuming coffee – as long as you do it responsibly. Coffee is rich in polyphenols, antioxidants that protect cells from damaging free radicals, which may reduce the risk of certain diseases, such as cancer and Alzheimer’s. It may also help to fight inflammation. Coffee may help protect liver health, increase metabolism and improve physical performance. Coffee can also enhance alertness and concentration, contributing to cognitive focus.
Keep in mind, though, that while studies suggest caffeine may offer a boost in performance, it can also cause negative side effects, such as jitters, anxiety and insomnia. And the amount of caffeine in a cup of coffee or espresso can vary widely depending on the type, preparation, brewing time and brewing method.
Other Alternatives
If you’re looking for an alternative to coffee, there are plenty of other drinks to consider. Non-caffeinated beverages such as herbal tea, almond milk and coconut milk provide important nutrients such as calcium and vitamins, and come in a variety of flavours. Check the labels and compare nutritional information to make sure you’re getting all of the vitamins and minerals you need.
Chicory root coffee is a bestseller with those looking for a caffeine-free drink. Made from the foraged and roasted root of a wild plant, this deliciously flavoured drink will help to satisfy your coffee cravings without the caffeine. It’s also an excellent source of dietary fibre and magnesium.
Matcha tea is also a popular alternative. This powdered green tea is packed full of antioxidants and can be prepared in many different ways. Over 100 varieties of matcha exist, but the two most common grades are the culinary grade and the ceremonial grade. Due to its unique flavour, ceremonial grade is the preferred type used in traditional tea ceremonies.
Negative Effects of Coffee
Consuming too much coffee can have serious health risks. According to a study in 2010, more than four cups of coffee a day can increase your risk of developing heart disease. The study found that an excessive intake of coffee was associated with a greater risk for non-fatal heart attacks.
Coffee may also have an impact on cholesterol levels. A 2008 study found that coffee is linked to an increase in ‘bad’ LDL cholesterol, although this effect is minor and more research is needed. Some studies have even suggested that drinking more than four cups of coffee per day can put you at risk of coronary heart disease.
Coffee can also cause a rise in blood pressure, and may deteriorate bone health in some cases. Studies suggest that coffee can reduce bone mineral density – the measured amount of calcium and other minerals in bone tissue. For people who are at risk of osteoporosis, limiting coffee intake may be beneficial.
Tips For Drinking Coffee Safely While Breastfeeding
If you choose to drink coffee while breastfeeding, it’s important to pay attention to your intake. Pay attention to your body, and if you do ingest more than the recommended amount, it’s wise to take a break for a few days. Aim to drink one less cup than you usually do and increase your intake of hydrating fluids.
For added comfort, if you’re worried that drinking coffee can negatively impact your milk supply, consider scheduling your coffee around your baby’s feedings. Drink your coffee at least an hour before nursing, which can help reduce the amount that the baby is exposed to. It’s also important to take note of the other sources of caffeine that you consume, such as soft drinks, tea, and chocolate.
Always ask your doctor or lactation consultant if you are concerned, as they may be able to provide you with more tailored advice. Remember to always put your baby’s safety and health first, and to drink coffee in moderation.
