You’re finally done with the process of delivering your child after the dreary-yet-memorable 9-months. You’re slowly mastering the art of getting a grip over your baby, handling that fragile human and making sure it gets everything it needs. From diaper changes to now breastfeeding your baby. Raising a child seems to be more difficult a challenge than carrying your baby for 9-odd months.
Through it all, mothers must keep in mind their mental and physical health. Most mothers prefer breastfeeding and that takes away a lot of carbohydrates, fat and various other components from our blood to generate milk. The body is choose giving these nutrients to your baby over you. Anyday. In such cases, giving yourself the nutrients, in a manner, is helping your baby get all the nutrients it needs.
1. Consider a switch to brown rice and whole wheat flour.
Substituting your regular white rice for brown rice is a good start for your daily-meal consumption and food habits. This stabilizes your blood-sugar levels and improves the quality of your milk. Not just that, imagine feeling elated while breastfeeding your child? Brown rice is known to increase the levels of serotonin, a chemical known for mood regulation. Also known as the happy chemical, it helps manage various levels of stress. Along with brown rice, opting for millets and wheat flour is a switch you might want to make.
2. Your old friend, oats.
Available at every supermarket around you, this underestimated food is a good source of whole grain fibre, protein, B vitamin and other various nutrients. Whip yourself a bowl of good old porridge with some milk and dred food to have a nutrition-packed bowl of deliciousness.
3. Fish and eggs.
Choline is a vital nutrient that has specifically shown to increase brain development and health. Choline is essentially present in eggs. Add this to your diet, not just for your health but to increase the quality of nutrition build-up in your milk production for your baby.
For the meat-lovers, you’ve avoided fish during your pregnancy and now is the time for you to indulge. Go all out (Maybe 2-3 times a week) on this Omega-3 infused food to bring out the best for your baby. The fatty acids in salmon is converted to DHA in your baby’s body that helps in the development of a protective coating on nerves in the eye and brain. Sounds heavy? Thank you, Omega-3!
If you’re allergic to any nuts, mothers, skip this one. Nuts like almond and cashews are monounsaturated fats which increase the richness of your milk. Make sure you consume these nuts raw and unsalted. They also contain tryptophan, an amino acid, which is essential in creating the neurotransmitter Serotonin. The benefits of the happy chemical has been noted already, right, mothers?
5. Beans and legumes
Afraid that these gas-producing foods might not be safe for you? Well, don’t be! It’s completely alright to consume beans, broccoli, sprouts and legumes while you’re nursing your baby.. Beans and legumes are used as lactogen foods to increase the production of milk. These foods are a good source of vitamins, proteins and phytoestrogens. Binge on that Egyptian chickpea salad!
Loaded with Vitamin A, B, C & E, this fruit is known to be the best agent for lactation. The enzymes in this fruit makes this another galactagogue that stimulates proper production of milk. If you can, add some blueberries in your diet to keep your tiresome body on check, bananas for more iron in your body and avocados for some omega-6 fatty acid. Strong mother raises a strong baby.
A lot of mothers will swear by this little herb. Also known as methi seeds, they stimulate the lactating glands which thereby, increases the flow of milk in your breast. Fenugreek can be consumed as a capsule, seed, powdered or even in the form of tea. Choose the best way you want to consume this and within 24-72 hours, lactation increases. The number various from for each mother but the general assumption is somewhere between 1-3 days to increase your milk production.
In spite of knowing all this, there is something you should know, mothers. Every body reacts differently to various supplements that are present in market. The best way to find a solution for all your concerns will be to consult your doctor. If you feel there is no sufficient amount of milk production from your breast, lactation consultant or a doctor is your safest option. Try to keep in mind that your baby receives all of its nutrition uptil the first 6 months from you and your milk. For the sake of your baby, make sure you don’t compromise on your health. Even if it’s weight you want to lose, do that after nursing your baby.