Many new mothers nurse their babies and wonder how to fit coffee into their lifestyle. Regular intake of coffee during lactation period is common and has both positive and negative implications. During breastfeeding, it is important to be aware of how much caffeine is safe for the baby and for yourself, and to take into account the type of coffee you are consuming. Taking the right kind and in appropriate amounts can help maintain your energy levels and improve cognitive abilities.
Caffeine is a central nervous system stimulant and can have effects on babies as well. In general, moderate intake of caffeine while pregnant and breastfeeding is safe. There is no specific recommendation or guideline as to how much caffeine mothers should have while breastfeeding as it varies from person to person. As per the American Academy of Pediatrics, nursing mothers should limit caffeine intake to less than 500mg/day which is equivalent to 8 cups of brewed coffee per day.
Studies have shown that about 90% of the caffeine is absorbed in the bloodstream within 1-2 hours post consumption and is excreted in the breastmilk. About 10-15% of the maternal caffeine intake is transferred into the breastmilk and depending on the amount taken, it can affect the baby. Babys’ ability to metabolize the caffeine can vary and if they have difficulty, they may become irritable and fussy or have a hard time sleeping. Hence it is important to take into account your own caffeine level.
Studies have also concluded that drinking coffee moderately, in moderation and not near bedtime, does not affect the development of a newborn. However, for peace of mind and some expert recommendations, pregnant and nursing women should strongly consider cutting out all sources of caffeine from their diet, including coffee, tea, chocolate and energy drinks. This can help to reduce the amount of caffeine in the breastmilk and the potential side effects it can have on the baby.
In order to enjoy coffee and breastfeeding without any worries, it is important to drink it in moderate amounts and choose high-quality coffees that are freshly roasted, organic and ethically sourced. High-quality beans will provide a lot of flavor and not be as over-stimulating, which can lead to feelings of anxiety and jitteriness when consuming regular coffee. It is better to avoid overly caffeinated or specialty coffees such as espresso, frappuccino or any other beverage made with a high percentage of caffeine. Along with up taking coffee, it is important to stay hydrated, eat a well-balanced diet and get enough rest in order to manage breastfeeding and daily activities.
Alternatives to Coffee
Another option is to choose alternative beverages that have no caffeine or low amounts. There are several herbal teas available that can provide the same calming sensations of coffee without the added caffeine. There are also some natural coffees without caffeine like chicory, barley, and dandelion coffee. Some brands also provide decaffeinated coffee that is 97-99% caffeine-free. Decaffeination can help reduce unfavorable effects of caffeine for both mothers and babies.
Organic green tea is also a healthier option full of antioxidants and flavonoids which helps with relaxation. Other caffeine-free drinks like chamomile tea, turmeric tea, and ginger tea are also good options. It is best to consult with a medical or health care professional to make sure the beverages you are consuming while breastfeeding are safe and do not have any negative effects on the baby. Different substances, flavorings, and additives can cause allergic reactions when consumed.
What are the Benefits?
Coffee possesses many health benefits such as helping to reduce depression and anxiety, improving cognitive abilities and energy levels. Coffee also contains beneficial compounds like polyphenols and antioxidants which help protect against certain types of chronic illnesses such as type 2 diabetes, cancer, and heart disease. With the help of adequate amounts of coffee, one can combat fatigue and help stay alert when breastfeeding.
However, it is important to note that drinking too much coffee can interfere with nutrient absorption and lead to several adverse side effects. High caffeine consumption can disrupt sleep patterns which can decrease milk production, cause headaches and in extreme cases, even lead to symptoms like palpitations and restlessness.
Responsible consumption
Therefore, when breastfeeding, coffee consumption has to be taken seriously and monitored. A sensible approach is to make sure to not overdo the coffee. Every new mom should be aware of the amount that she is consuming and mindful of the quantity and type of coffee she drinks. It is also important to note that coffee as well as other caffeinated beverages are diuretics and can lead to dehydration. Therefore, to avoid any negative implications, it is always better to have a glass of water on the side.
Observe Reaction of the Baby
Consistent observance of the reaction of the baby is important to note if the caffeine is having any effect on him or not. Mothers should never put pressure on them to avoid all caffeine but should understand their own intake, know the amount and quality of what they are drinking, and observe how their baby reacts. If the baby’s behavior is affected, try to minimize the caffeine intake and observe if there are any changes. It is important to keep in mind that the sensitivity of the baby towards caffeine can increase as he grows older so the amount of caffeine intake should be taken seriously too.
Conclusion
Coffee does not have to be eliminated from your diet when breastfeeding. It is important to be mindful of the amount and type of coffee you drink and keep an eye out for any changes in your baby’s behavior as a result of your caffeine intake. Following this advice will allow new moms to enjoy the benefits of coffee while breastfeeding.
