New motherhood is an incredible life-changing event, and it comes with a lot of adjustments. One of the biggest changes is the lack of time, and while it is natural to reach for a cup of coffee to gain a quick boost, can new moms drink coffee?
Coffee, for many people, is a daily ritual and a source of comfort. The American Pregnancy Association states that occasional moderate intake of coffee during pregnancy and breastfeeding is generally considered safe. But with the new health of babies and mom in mind, what’s the best decision?
Experts agree that women who are pregnant or breastfeeding should pay attention to their caffeine intake. Studies have shown that excessive caffeine intake can increase the risk of miscarriage, and therefore, pregnant women should limit their caffeine intake to two cups (200 -300 mg/day) per day. For breastfeeding moms, one of the concerns is whether their baby consumes their caffeine in breast milk, and this is why the World Health Organization recommends that breastfeeding mothers should limit their caffeine intake to 300 mg or less per day.
However, the evidence is still limited and not all experts agree. According to Martha Sears, a registered nurse and lactation researcher, pregnant women should limit coffee and tea drinking to one cup per day, and continue to enjoy one cup of coffee or tea during lactation without fear of harming their baby.
It’s important to note that not all coffee options are equal. Women should pay attention to the dose of caffeine when choosing their beverage. A strong cup of coffee, for example, can have 200 – 350 mg of caffeine. Soda, on the other hand, typically has somewhere between 32-64 mg of caffeine. It is worth noting that the USDA does not provide specific recommendations for pregnant and breastfeeding women.
In addition to caffeine in coffee, nutrition impacts fetal growth and development, as well as mom’s health. So, finding healthy alternatives to increase energy levels is important. Oatmeal is a popular option and is packed with dietary fiber, iron, magnesium, and other essential minerals. Eating smaller meals throughout the day can also help boost energy.
Ultimately, although caffeine may provide a temporary energy boost, there are potential risks associated with drinking too much coffee, including gastrointestinal side effects, dizziness and nervousness, and even sleep deprivation. In light of this, it makes sense for new moms to carefully consider their caffeine consumption and opt for healthier alternatives to stay energized.
Nutrition and its Impact on New Moms
Nutrition plays a major role in the health and well-being of both the mother and her baby. New moms must take into account that their body is no longer their own but is also responsible for providing for the needs of the baby. A balanced diet is necessary for proper development, energy and health.
It is recommended that new mothers include plenty of protein in their diet. This can be difficult while breastfeeding because many traditional sources of protein are not suitable, such as meats and fish. However, good alternatives with high-protein content include eggs, milk, nut butters, Greek yogurt, beans, and lentils in order to ensure adequate nutrition.
Especially during the early weeks, it can be difficult to eat enough food and make the right choices due to decreased appetite or postpartum health complications. New moms should then prioritize healthy snacks that can be eaten at any time, providing essential nutrients, such as fruits, vegetables, whole grains, nuts and seeds.
Furthermore, drinking plenty of water helps new moms to stay hydrated, aiding digestion, and contributing to a healthy milk supply. Eating small, frequent meals and snacks throughout the day can also help maintain energy levels.
Maintaining a balanced diet also means being aware of unhealthy food types, such as processed snacks and energy drinks. Too much refined sugar, for example, can cause spikes in blood sugar and energy levels, followed by a crash, leading to fatigue and further lack of energy.
Potential Side Effects of Coffee for New Moms
Although moderate intake of coffee is generally safe for pregnant and breastfeeding women, potential side effects can arise. According to the American College of Ob/Gyn, high caffeine intake can lead to insomnia, restlessness, irritability, jitteriness, and muscle tremors in both the mother and the baby.
Insomnia is one of the major risk factors associated with caffeine consumption. Research suggests that caffeine produces a residual effect that lingers for several hours, making it difficult to fall asleep. New moms may therefore want to consider their timing and instead turn to caffeine before noon.
Consumption of coffee also affects absorption of iron. It is well established that low iron stores in pregnant women can cause physical and cognitive impairments in newborns. In addition, it can increase the risk of infections in pregnant women and their babies due to impaired immune system.
Finally, caffeine is a diuretic, meaning it increases the speed with which fluids pass through the body. Breastfeeding mothers need to stay hydrated to produce adequate breast milk. Therefore, it is important to make sure to adequately replenish the fluids lost.
Finding Healthy Alternatives to Coffee for New Moms
For those looking for an alternative for their regular cup of joe, there are plenty of options available. Herbal teas, such as chamomile, ginger, and peppermint, are caffeine-free and full of health benefits. Additionally, ginger tea helps to soothe the stomach and reduce nausea.
Nondairy milks, such as almond, oat, and coconut milks, are excellent options to replace cow’s milk. Enriched with calcium, iron, and other essential vitamins, they can help refuel the body. What’s more, they contain much lower levels of saturated fat, which can help maintain a healthy weight.
Alternately, adding warm spices to foods, such as cinnamon or turmeric, helps to improve energy and reduce fatigue. Another option to boost energy levels is to exercise regularly, as physical activity increases the body’s capacity to transfer oxygen and provide enough energy to the cells. This can help to screen off tiredness and make moms feel more energized.
Finally, new mothers should also make sure to get enough rest. Sleep deprivation is a common problem in mothers, and it can be solved by getting more sleep, even if it’s in shorter bursts during the day.
Pumping and Banking Breast Milk For New Moms
New moms can engage in an activity known as pumping and banking, which is the practice of storing breast milk for future use. Breast milk is often referred to as liquid gold since it is highly beneficial to an infant, as it is beneficial for relative immunity and promotes normal growth and cognitive development.
The process is simple: breast milk can be expressed either manually or via a pump, which can be manual or electric. Breast milk should be stored carefully, and it is commonly recommended that it be pumped into either breast milk storage bags or bottles, labeled, and then frozen.
Frozen breast milk should then be used within six months or before it begins to show signs of spoilage. It is worthwhile to ensure cleanliness when handling and storing the breast milk, and mom should avoid pumping and storing while sick.
Finally, new moms should also consult with their health care team to determine when the breast milk is no longer suitable for feeding their baby.
Bottle Feeding Breast Milk for New Moms
Once collected, breast milk must be either consumed or stored for future use. Breastfeeding is the ideal method of hydrating and nourishing a baby, but it can be difficult for some mothers for a variety of reasons. Therefore, bottle-feeding may be the only viable option.
It is important to choose the best bottle-feeding supplies. Plastic bottles are often chosen as they are cost-effective and will last longer than glass bottles. Additionally, they are available in different sizes, and breasts pump adapters will fit onto plastic bottles. In terms of accessories, the most important piece of kit is the teat, as nipples should be of the right size and shaped for the baby.
In addition, it is crucial that the correct technique of bottle/breastfeeding is used as this will help to make sure the baby takes in enough milk. This includes positioning the baby in line with the bottle and making sure the teat is full of milk before offering it to the baby.
Finally, the American Academy of Pediatrics recommends that all formula bottles for infants be equipped with a vent valve that reduces the risk of infant colic and other digestive disorders. Therefore, mom should look for bottles that have these features.
