Women’s Health: World Breastfeeding Week

Taking place during the first week of August, World Breastfeeding Week is a global campaign to raise awareness of the importance of breastfeeding wherever possible. This year’s theme is 'Prioritise Breastfeeding' and focuses on the benefits of breastfeeding, not just for infant and maternal health but for the environment too, highlighting the impact of artificial feeding on our changing climate.

Natural, safe and environmentally sound, breastfeeding supports the health and wellbeing of your baby as they grow. However, as a new mum, the dos and don’ts of breastfeeding may feel overwhelming when coupled with the many pressures that come with caring for a whole new human. To help take the mystery out of breastfeeding in those first months, we’ve compiled a simple guide to eating well to ensure that breast is best.

Breastfeeding for You and Your Baby

We’re told time and again that breastfeeding gives a baby the best possible start in life. But why is it so important and what if you can’t?

Why breastfeeding is best for baby

Studies show endless benefits when children are breastfed for at least six months. Among them:

Improved immunity: breast milk contains antibodies, which help build up a baby’s immune system for long-lasting protection against illness^[i]
Reduced SIDS risk: breastfeeding, even for a short period, reduces the risk of sudden infant death syndrome. This protection improves where a child is exclusively breastfed^[ii]
Better infant health: research shows reduced incidences of infections, including gut-based infections^[iii] in breastfed children
Reduced obesity: those breastfed in early life are at a lower risk of childhood obesity^[iv]
Less risk of diabetes: breastfed infants are at less risk of developing type 1^[v] diabetes. Studies suggest that the risk of type 2 diabetes may be reduced too^[vi]

Your health and breastfeeding

Breastfeeding your new arrival isn’t just the best thing for their developing health. It can also aid your recovery after the physical toll of giving birth, releasing a continued supply of oxytocin to help the uterus return to its pre-birth size^[vii]. It can also help in losing stubborn pregnancy weight faster^[viii] and lower your chances of developing postpartum depression,^[ix]affecting up to 25% of those who give birth^[x].

It’s not just your immediate health and wellbeing that breastfeeding takes care of. Science also tells us that the longer you breastfeed, the lower your risk of certain cancers, including breast and ovarian cancer^[xi]. And if you breastfeed for between one and two years (even if split across two or more children with long periods between)? Research tells us that your chances of developing a range of conditions, from heart disease to high cholesterol, arthritis and type 2 diabetes, are reduced^[xii].

When you can’t breastfeed

The decision to breastfeed – or not – is a personal one. You may find, for a variety of reasons, that you are unable to breastfeed. It may not fit into your schedule if you return to work soon after giving birth. It simply may not be for you. If this is the case, opt instead for a high-quality formula, which will include a wide range of vital vitamins and minerals alongside all the carbohydrates, fats and protein baby needs to thrive. You may also consult your GP or midwife for advice on breastfeeding issues, expressing milk or effective bottle feeding.

Breastfeeding: Foods to Avoid

We know that with a brand-new baby on your hands, you’ll be on the lookout for the bad as well as the good. And if you’re breastfeeding, that means making sure that anything you put into your body isn’t going to harm baby.

How what you eat affects your breastfed baby

Breast milk contains all the good stuff your baby needs to grow. With the exception of vitamin D (gained from sunlight), all vitamins and minerals an infant requires can be received through breastfeeding. Providing up to 75 calories per 100ml and made up of 87% water, 7% carbohydrate, 3.8% fat and 1% protein^[xiii], breast milk both quenches the thirst and provides nutrition.

In fact, as your baby grows, your breast milk changes composition to meet his or her very specific needs^[xiv].

No-go breastfeeding foods

Your baby relies on nutrients that you consume to nourish them, which means it's more important than ever to eat well. There are some things that you’ll need to avoid or limit while breastfeeding:

Caffeine: a stimulant, caffeine may reduce your baby’s ability to nap. The NHS recommends consuming no more than 300mg of caffeine a day. That’s equivalent to around two mugs of filter coffee or three teas. Cola drinks, chocolate and energy drinks contain caffeine too
Alcohol: it’s best to avoid alcohol altogether while breastfeeding. However, the NHS suggests that 1-2 units up to twice a week should be okay, leaving 2-3 hours between your drink and feeding
Mercury-laden fish: while fish is highly nutritious, swordfish, shark and marlin should be limited to a single portion per week due to high mercury levels. Additionally, oily fish, including fresh salmon and tuna, sardines and mackerel, should be limited to twice a week
Cow’s milk (maybe): childhood allergies to cow’s milk is very common and may show itself early in a breastfed child’s life. Additionally, some babies are lactose intolerant. Before nixing milk altogether consult your GP if baby develops rashes, eczema, swelling or tummy troubles

Colic, breastfeeding and your diet

Colic usually affects babies under four months and is evidenced by long periods of inconsolable crying. There’s no known cause, but doctors think it may be caused by stomach cramps.

Though colic doesn’t have a cure and there’s no scientific evidence that changing your diet will improve colic, some parents opt to cut out certain foods and drinks. These include caffeine, alcohol and spicy foods. One study suggests that cutting out bananas while increasing the consumption of protein-rich foods, grapes, lemons and potatoes could help^[xv]. However, if colic is a concern it’s best to speak with your GP.

The Ultimate Breastfeeding Diet

Want the best start for your baby while maintaining your own good health? There’s plenty you can do to keep you both in best health while breastfeeding...

Nutrient-dense foods for breastfeeding success

Experts say that when breastfeeding you’ll need to up your calories by around 500 calories per day. But tempting as a daily trip to Maccy’s might be, what those calories need to be is nutrient dense. That means increasing your intake of protein along with specific vitamins and minerals: vitamins A, D, E, C and B12, zinc and selenium. Fibrous starches such as potatoes and beans are a great choice and so is salmon, chicken and beef, tofu and a variety of nuts and seeds. Healthy fats, including avocado, yoghurt and eggs, can help improve your calorie intake in a nutrient-dense way.

Breastfeeding: know your nutrient groups

Breast milk nutrients are separated into two groups. Group one nutrients are vital for the production of quality breast milk. These include B vitamins, choline, selenium, iodine and vitamins A and D. Your milk supply doesn’t rely on your consumption of group two nutrients, calcium, iron, folate, zinc and copper, however they’re important for your own health while breastfeeding. In short? A balanced, nutrient-rich diet and supplementation if you feel you need it, can help keep both you and baby well nourished.

Take care of gut health while breastfeeding

Research shows that breastfeeding can help baby build a healthy gut microbiome^[xvi]. In fact, it’s been proven that a mother’s gut bacteria passes genes onto bacteria in her baby’s gut^[xvii]. These genes are instrumental in forming an infant’s resistance to allergies and helps it cope with a changing diet as he or she grows.

But it’s not just baby’s microbiome that needs taking care of. Birth and early motherhood can be stressful, playing havoc with your health. And when your health is flagging often your gut goes with it. Maintain a healthy microbiome with a high-quality supplement such as Precision Biotics’ Daily Women’s Flora one-a-day probiotic for the maintenance of vaginal pH along with good gut balance. Alternatively, focus on the immunity you’ll need to get you through those long nights and crazy days with our Daily Immune Support gut health supplement, blending scientifically tested L. CASEI 431® bacterial strain with Vitamin C.

References:

[i]Perspectives on Immunoglobulins in Colostrum and Milk - PMC

[ii]Breastfeeding and Reduced Risk of Sudden Infant Death Syndrome: A Meta-analysis | Pediatrics | American Academy of Pediatrics

[iii]Breastfeeding and Maternal and Infant Health Outcomes in Developed Countries - NCBI Bookshelf

[iv]The association between breastfeeding and childhood obesity: a meta-analysis - PMC

[v]Early infant feeding and risk of type 1 diabetes mellitus-a nationwide population-based case-control study in pre-school children - PubMed

[vi]Does breastfeeding influence risk of type 2 diabetes in later life? A quantitative analysis of published evidence - ScienceDirect

[vii]Changes in uterine size after vaginal delivery and cesarean section determined by vaginal sonography in the puerperium - PubMed

[viii]Effects of breastfeeding on postpartum weight loss among U.S. women - PMC

[ix]Does maternal postpartum depressive symptomatology influence infant feeding outcomes? - PubMed

[x]Anxiety During Pregnancy and Postpartum: Course, Predictors and Comorbidity with Postpartum Depression - PMC

[xi]Breastfeeding and Maternal and Infant Health Outcomes in Developed Countries - NCBI Bookshelf