Lactating Mothers and Coffee
Coffee is a widely consumed beverage, but should a lactating mother drink coffee while breastfeeding? Many new mothers are uncertain as to whether they can continue drinking coffee while breastfeeding. The health of a baby is a top priority and so it is of utmost importance to understand the risks involved in consuming coffee while breastfeeding and how to safely enjoy coffee without risking the health of your child.
As with most things in life, moderation is key. While moderate coffee consumption is generally fine for breastfeeding mothers, consuming too much can be a problem. The active compound in coffee that affects us is caffeine, and this can pass through breast milk and reach your baby. The recommended amount of caffeine for pregnant and breastfeeding women is no more than 300mg per day, which is about the same as three 8 oz cups of coffee.
It is also important to note that caffeine is not only found in coffee but also in other drinks such as tea and colas, and foods like chocolate. And remember that decaffeinated coffee still contains some caffeine. Therefore, it is best to avoid drinking coffee in excess while breastfeeding. Caffeine can make babies irritable, fussy and cause them to have a difficult time sleeping, which can make breastfeeding and mothering more challenging.
Parents should also keep in mind that coffee can affect each baby differently. Some babies may be more sensitive to caffeine than others. Generally speaking, caffeine reaches its peak concentration in breast milk about one to two hours after drinking a cup of coffee, so this should be taken into consideration when thinking about when to drink coffee. Furthermore, drinking coffee close to a breastfeeding session can cause increased alertness, irregular sleep, and restlessness in some babies.
Many experts recommend that moms establish breastfeeding first and then slowly re-introduce coffee afterwards. Further, if a mother plans to drink coffee, it may be best to avoid drinking it in the two hours leading up to breastfeeding, or reduce the amount of coffee consumed.
Choosing the Right Coffee
There are many coffee beverages barying in caffeine content available. Caffeine content can vary greatly in coffee, so it is best to do some research to select the best option for you. Generally, espresso shots have the highest caffeine content (~75 mg/shot) followed by dark roasts (~100 mg per 8 oz cup) and then light roasts (~100 mg per 8 oz cup). Additionally, cold brew coffee has a slightly lower caffeine content (~90 mg per 8 oz cup) than hot coffee.
It is also important to keep in mind that different types of milk can affect the caffeine content of coffee drinks. For example, adding milk to an espresso shot will greatly reduce the caffeine concentration as milk binds with the caffeine and dilutes the concentration. This means that a cappuccino or latte made with milk will likely have less caffeine than an espresso shot.
In general, it is best to opt for organic, fair-trade coffee to avoid any additives which may contain unwanted ingredients such as growth hormones. Additionally, organic coffee is often more sustainable, better for the environment and more stable in flavor.
Nutrition Tips for Lactating Mothers
Nutrition is important, especially when breastfeeding. Eating a balanced diet, full of nutrient-dense foods, can help provide the essential nutrients that both mother and baby need in order to thrive. Foods high in essential vitamins, minerals and healthy fats are important, as the nutrients from these foods can be passed through the breast milk to the baby.
Carbohydrates are an important source of energy for breastfeeding and pregnant mothers, and fruits and vegetables are great sources of this. Additionally, proteins such as lean meats, fish, poultry, eggs, beans, and nuts can help provide essential amino acids, vitamins, minerals and essential fatty acids. Consuming adequate Omega-3 fatty acids has been shown to help increase milk production, while providing important nutrients to the baby.
It is also important to drink plenty of water, as dehydration can affect milk production and the concentration of milk in the breast milk. Additionally, the World Health Organization recommends avoiding processed foods, trans-fats, added sugars and processed meats when breastfeeding.
Herbal Supplements & Other Remedies
Herbal supplements are a popular choice among lactating mothers to help with breastfeeding, but it is important to talk to your healthcare provider before taking any. While some, such as fenugreek, have been found to improve milk production, others such as peppermint leaves have been known to reduce milk supply. It can be difficult to know which is best for the individual, which is why it is important to consult with a professional when considering herbal supplements.
Apart from herbs, there are also other remedies that have been found to aid lactating mothers. These include acupuncture, massage and herbal teas. Acupuncture has been found to be effective in stimulating the release of hormones that help promote milk production, while massage can help relieve physical discomfort associated with nursing. Herbal teas, such as fennel tea are thought to help increase milk supply and help improve digestion.
Managing Stress & Anxiety While Breastfeeding
It is well known that stress can interfere with milk supply, so managing stress while breastfeeding is important. Managing stress can be achieved in a number of ways, such as yoga, meditation, journaling, talking to friends, getting outside and taking time for yourself. Talking to a professional can also be beneficial.
Another tip is to practice mindfulness. This simply means taking the time to notice and acknowledge your emotions, physical sensations and thoughts, without judgement. This may help to bring a sense of calmness and clarity. The practice of mindfulness can also be incorporated into breastfeeding, by simply paying attention to the moment and enjoying the physical closeness with the baby.
Lastly, do not be too hard on yourself. Take the time to appreciate that you are taking care of not only yourself, but your baby as well. Take breaks when you need them, ask for help when you need it and be kind to yourself.
Exercise & Physical Activity
Exercising during breastfeeding can be beneficial for postpartum recovery, mood, and overall wellbeing. It can be challenging with a new baby, however there are some tips to help make it easier to fit exercise into daily routines. Low impact activities such as swimming or walking can be done with the baby and can make for a great bonding activity. Additionally, taking short breaks during the day to do some stretching or core exercises can be effective.
Some types of exercise may be unsafe for lactating mothers. These include activities that involve intense movements, direct abdominal contact, and breath-holding practices, such as sit-ups, burpees, and push-ups. As such, it is important to talk to a healthcare professional prior to beginning an exercise program while breastfeeding.
Postpartum exercise should be tailored to fit the individual needs of the mother and can be a great way to start an exercise journey. However, just like with any of the other tips mentioned, it is important to keep in mind that each person is unique in the way they respond to exercise and dietary changes, which should be taken into account when planning an exercise program.
Nutritional Supplements & Herbal Remedies
Lactating mothers should ensure that they are getting adequate nutrition to help support their breastfeeding journey. Supplements can be a great way to fill any nutritional gaps, as eating a balanced diet with nutrient-rich foods can be difficult to sustain. Always talk to a healthcare professional before taking any supplements or herbal remedies.
Iron is an important nutrient for breastfeeding mothers and can play a role in the production of breast milk. Supplements such as iron, vitamin D, and omega-3 fatty acids can help fill any nutritional gaps, while zinc can help in wound healing and tissue repair.
Fenugreek is an herb that has been widely used to increase milk production in lactating mothers, as well as other vitamins and minerals such as Vitamins B6, C and B1, folic acid and magnesium. Additionally, herbs such as chamomile and lavender can help soothe nerves and reduce stress and anxiety, while alfalfa can aid in lactation.
Conclusion
The decision to drink coffee while breastfeeding is a personal choice for every mother to make. There are potential risks if caffeine is consumed in excess, but if done in moderation it can be a great way to enjoy coffee. As always, it is important to consult with a healthcare professional prior to starting or changing any diet or exercise program.
