Nutrition and Common Problems
for Breastfeeding Moms
Nutrition
Calorie Intake
Your daily calorie requirement is based on your weight, age, height and activity level. A 25 year old female athlete who stands 5’6 feet tall and weighs 135 pounds needs more calories than a 35 year old female accountant who stands 5’3 feet tall and weighs 147 pounds.
Physicians recommend that nursing mothers should add up 300 to 500 more calories in their diets mainly to support the production of breast milk. During breastfeeding, your body needs around 800 more calories each day to produce 25 to 35 ounces of breast milk. Thus, if your pre-breastfeeding daily calorie requirement is calculated at 1900 calories, it is increased to 2400 calories per day once you start breastfeeding your baby. Do not go on a weight reduction diet as it can compromise the quality and quantity of your breast milk.
If you are breastfeeding, you must not immediately attempt to lose weight. During the postpartum period, which is the first six weeks after your baby’s birth, your body goes through many changes as it returns to its pre-pregnant state. Hormonal fluctuations and emotional stresses can cause fatigue. And so, dieting is not recommended as you need all the energy to keep up with the increasing demands of motherhood. Give your body enough time to recover from the stresses obtained during labor.
Fluid Intake
During lactation, most mothers tend to drink fluids excessively to replace the body fluids lost during breastfeeding. Though increased fluid intake is essential in nursing mothers, excessive consumption of fluids can result in decreased production of milk, according to the 1994 study of Dusdieker.
If your fluid intake satisfies your thirst needs, you are able to meet the fluid requirements needed for lactation. To ensure that you are adequately taking in enough fluids, have something to drink every time you sit down to breastfeed your baby. Because you are too preoccupied with your new role as a mother, there might be times that you forget to drink enough fluids. Thus, it is important that you watch out for early signs of dehydration, such as constipation and dark-colored urine.
Water is also obtained from the foods that you eat. Around 22% of water intake comes from a well-balanced diet. Thus, it is essential to consume the right kinds and amounts of foods during breastfeeding.
Vitamins and Minerals
If you are following a well-balanced diet, consisting of meats, fish, fruits and vegetables, there is no need for you to avail of vitamin or mineral supplements. However, it is recommended to give more attention to your calcium and vitamin D intake.
Calcium
Each day, around 250 to 300 mg of calcium is transferred from mother to child through the breast milk. According to a report by Thomas and Weisman published in the American Journal of Obstetrics and Gynecology, 25 to 30 grams of calcium, or 3% of the body’s calcium stores, are lost after three months of breastfeeding. Around 99% of calcium is stored in your bones and teeth. If your calcium stores are depleting, or if your dietary intake of calcium is insufficient, the body mobilizes the calcium from your bones and teeth into the blood circulation. Though the lost bones are regained after breastfeeding, without the mineral that strengthens the alveolar bone, the structure that supports you teeth, you are at risk to develop gum diseases and tooth loss during the period of lactation. Decreased bone density during breastfeeding might also increase your risk for osteoporosis after menopause.
Lactating mothers must maintain a daily intake of 1000 to 1200 mg of calcium from various food sources. Breastfeeding mothers who are younger than 18 years old must consume around 1300 mg of calcium a day. Include foods that are rich in calcium. Milk, tofu, yogurt, calcium fortified cereals and bread, cheese, beans, collards, orange juice and broccoli are the best sources of calcium. One cup of milk corresponds to 300 mg of calcium, thus, you need around 3 cups of milk to obtain your calcium needs. One cup of yogurt, ˝ cup of tofu and 8 ounces of orange juice, 1 ˝ cups of cereals and 2 cups of hard cheese contain approximately 300 mg of calcium.
Calcium supplements might be necessary if calcium is not obtained from your diet. Take these supplements in two divided doses, two to three times a day.
Vitamin D
Ensure that your body has an adequate level of vitamin D. Calcium is not fully absorbed from the intestines if vitamin D is deficient. You need 200 IU of vitamin D a day, which is mainly obtained from sunlight. Brannon and other researchers agree that vitamin D is mostly synthesized when exposed to UV-B ray, which is abundant between 10:00 am to 2:00 pm. Exposure to sun 15 to 20 minutes during these hours, twice a week is recommended.
If the sun is inadequate, vitamin D supplementation is necessary. A cup of milk usually contains 100 IU of vitamin D.
Iron
You do not have to load up on spinach during lactation. Breast milk takes around small amounts of iron from your body, around 0.3 milligrams, each day. Iron is sufficiently obtained from well-balanced meals.
Breastfeeding Vegan Mothers
If you do not eat meat, milk and dairy products and eggs, you still have your alternatives. You can use vitamin B12 supplementation or add fermented soybeans and yeast in your diet.
Food to Avoid
- Avoid eating shark, tilefish and mackerel which contain high levels of methyl mercury. This substance enters your breast milk and can damage your baby’s nervous system. You can consume a sum of 12 ounces of fish and shellfish, such as shrimps, catfish and canned light tuna, a week.
- Limit your caffeine intake to two to three cups daily. Excessive caffeine can cause irritation and difficulty in sleeping in infants. Additionally, caffeine inhibits the absorption of calcium.
- Limit your alcohol intake to one serving a day. One serving of alcohol is equivalent to 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquors. You should breastfeed 2 hours after the intake of one alcohol serving. Defer breastfeeding for an additional two hours for each extra serving consumed.
Breastfeeding Problems
There are many breastfeeding problems women have when they first start
breastfeeding after the delivery of their newborn baby. This is perfectly
natural, as breastfeeding an infant presents many unusual challenges during the
first few weeks of life. Some of these challenges women expect, whereas others
come as a surprise.
Breastfeeding an infant takes time and patience. Fortunately most moms and
babies go on to enjoy a long, healthy and joyous breastfeeding relationship
after they solve the most common breastfeeding problems.
Below we’ll discuss some of the more common problems associated with
breastfeeding. Many of these problems surface in the first few weeks after
delivery.
Engorgement
Engorgement occurs when the breasts swell because of increased milk production.
Engorgement is common early on and sometimes late in the postpartum period. Most
early engorgement happens when the breast produce large quantities of milk
initially to support a newborn baby. This usually happens when the milk first
comes in, somewhere between 2 and 3 days postpartum, though it may take as many
as seven days to occur.
Most of the time early engorgement resolves itself in a few days. However if
your baby isn’t able to remove the milk enough from the breast, as may be the
case when your baby doesn’t latch on properly. Engorgement may continue and lead
to more serious conditions.
Signs of engorgement include breasts that are painful and swollen. The breasts
may also be rigid and warm. The best treatment for engorgement is frequent
removal of milk from the breasts. It is important that your baby have a proper
latch on so they can remove milk efficiently from the breast. Sometimes you may
need to express a little milk before your baby latches on to help encourage a
proper latch on. A soft breast is much easier to latch onto than a rigid one.
Massaging the breasts may also help relieve discomfort caused by engorgement.
The best treatment for late engorgement is prevention. You can prevent breast
engorgement by encouraging your baby to feed on demand, and allowing your baby
to empty your breasts completely each time he feeds. For occasionally flair ups
cool compresses may help. You may need to use a warm compress if your milk
doesn’t let down quickly enough.
Here are some other tips for minimizing the effects of engorgement:
- Use mild pain relievers to help reduce inflammation. Acetaminophen
and ibuprofen are safe during breastfeeding.
- Avoid using your breast pump for longer than 10 minutes at a time. Too
much stimulation can contribute to engorgement and promote excessive milk
production.
- Use warm showers to help express milk between your baby’s feedings.
- If you have late engorgement you can use heat packs to help reduce the
discomfort.
Sore nipples are one of the most common problems associated with early
breastfeeding. During your pregnancy you probably noticed that your nipples were
more sore than usual. Nipple soreness usually continues until after the first
week postpartum. Normal nipple sensitivity usually subsides after your baby has
suckled for about one minute. If pain extends beyond this period of time your
nipples have undergone some trauma or tissue damage, most likely the result of
an improper latch on.
When your baby doesn’t latch on correctly, your nipples may become red,
irritated, cracked, bruised and even blistered. If redness and pain persist
beyond a few days, you should consult a lactation consultant to help evaluate
your baby’s latch on and help you correct any problems you may be having.
Nipple tenderness that occurs long after you establish breastfeeding may be
because of a yeast infection. Babies commonly develop a yeast infection in the
mouth called thrush. This can spread to your nipples causing red, painful
cracked sores. If you suspect your baby may have thrush consult with your doctor
to get proper treatment started for your baby and your nipples.
Ankyloglossia
This condition is sometimes referred to as “tongue-tie.” Sometimes babies are
born with their frenulum connected to the bottom of the mouth. This may prevent
your baby from latching on correctly. If your baby has this condition your
doctor can perform a procedure called frenuloplasty to help improve your babies
latch-on.
Plugged Ducts
When milk remains stagnant in certain ducts of the breast you may develop
plugged ducts. Typically a woman has hardened lumps or areas of the breast when
a duct is plugged. Many causes contribute to plugged ducts including engorgement
or failure to empty the breasts. Changes in feeding and even wearing poorly
fitting bras may also contribute to this condition.
The best treatment for plugged ducts includes frequent feeding and emptying of
the breasts. If you are not feeding your baby on demand but have plugged ducts,
consider changing your routine and feeding your baby more often. This may help
relieve any symptoms you have.
Mastitis
Mastitis occurs when the breast becomes infected. Usually mastitis forms as a
red, tender and swollen area of the breast. Many women develop a fever, chills
and other flue like symptoms. If you develop mastitis, your doctor will likely
prescribe antibiotics to remove the infection. You may also need to take
anti-inflammatory agents to help reduce pain and discomfort. It is important you
continue breastfeeding during this time to help relieve the condition.
Breast Abscess
Breast abscess usually develop in women who have a history of breast problems
including mastitis. This condition usually results from improper early treatment
of mastitis. Signs of an abscess are similar to the signs of mastitis, including
a red, tender and swollen area of the breast. Usually patients with a breast
abscess will need to take antibiotics and drain the abscess using needle
aspiration. In some severe cases incision and drainage of the abscess may be
necessary.
Milk Ejection Reflex Problems
Some women have an overactive milk ejection reflex. This occurs when milk
production and ejection occurs at a rate that is too fast for the baby to
swallow effectively. If this is a problem your baby may cough and gag when your
milk lets down. Usually nursing your baby in a semi-upright position helps
relieve this problem. You may also limit the amount of milk ejected by
compressing the ducts during the first few minutes of nursing.
Nipple Vasoconstriction
This condition causes the nipples to fade or turn white during breastfeeding.
This usually results from cold exposure. Increasing the temperature in the room
and nursing while wearing warm clothing can help prevent this condition.
Occasionally drug treatment may be necessary to help reduce pain.
Care For Irritated Nipples
Many women experience nipple irritation during breastfeeding. The more
traumatized your nipples, the more likely you are to develop an infection. An
infection is dangerous as it can lead to mastitis or a breast abscess.
The most common reason for nipple irritation after breastfeeding is established
is yeast infection. Other factors may cause sore nipples however. Some women
find allowing their nipples to air out for 10 minutes after nursing helps reduce
inflammation and irritation. There are other agents including lanolin cream that
may help relieve dry, cracked and irritated nipples. This product is safe to use
during breastfeeding.
Later Breastfeeding Problems
Once breastfeeding is established most mothers and babies will go on to enjoy a
healthy breastfeeding relationship. There is a chance your baby may start biting
after he or she starts growing teeth. This normally happens when your baby is
four to ten months old. Biting the nipples can cause pain and injury.
Fortunately you should be able to teach your baby not to bite your nipple simply
by removing them from your breast immediately after biting for a short time.
Weaning
Some mothers experience some problems when they start weaning. Most doctors and
healthcare organizations recommend you breastfeed your baby for at least the
first 12 months of life. Human milk is the best food for your baby.
You can wean successfully if you do so gradually. One way to do this is to stop
one breastfeeding session each day every four to five days. Most mothers will
cut out the midday feeding initially until they work themselves up to zero
sessions every day. After babies are 12 months old they can start drinking cows
milk I most cases.
Some mothers wean there baby to a bottle and then a cup whereas others wean
their baby direct to a cup. Engorgement is the most common problem associated
with breastfeeding. Usually you can void this if you wean gradually over a
longer period of time. You should avoid pumping when weaning to prevent your
breasts from overproducing milk during weaning.
Remember, even the seemingly worst breastfeeding problems can usually be
overcome with a little patience and care. If you are having trouble
breastfeeding, be sure to consult with a lactation consultant or your doctor,
who can help you solve any latch on problems and help you set up a joyful and
rewarding breastfeeding relationship with your baby.
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