Breastmilk is acknowledged to be the most complete form of nutrition for your baby for at least the first six months of his or her life. Although there are shelves of infant formulas in supermarkets these days, these products cannot compare to the benefits provided by good quality breastmilk, and are inferior (and expensive!) alternatives.
Credit: Shutterstock
7 Ways To Build Good Quality Breastmilk
The best thing you can do for your baby is to breastfeed and the below are some tips to help you produce the best breastmilk possible for your little one.
1. Stay well hydrated
Drink twice the amount of water you would normally consume as you lose a lot of fluids producing breastmilk – 4 litres a day will help produce plenty of milk. You should also reduce or avoid diuretics that can dry up breastmilk such as tea, coffee, chocolate, sugars and alcohol.
2. Keep your immunity high
If your immunity is high, the quality of your breastmilk will also be high and chances are you’ll pass on that high immunity to your baby. How? Let’s start with the gut. Remember that when the digestive system is functioning properly, it serves as a barrier to bacteria, viruses & pathogens. If the digestive system is not functioning at optimal levels, things get out of balance. A safe, natural & effective way to improve gut health is by regular consumption of Pegaga by PurelyB – a concoction of traditional Asian superfoods that are backed by science.
Credit: Shutterstock
3. Boost Your Milk Supply Naturally With Tropical Healing Herbs
Natural supplements and healing herbs can help ensure good quality breastmilk and supply. Pegaga (gotu kola) has been used for centuries in post-natal herbal remedies and it’s combination with papaya leaf, turmeric leaf, Habbatus sauda, green apples and dates in pegaga by PurelyB” superfood blend will help boost your breast milk supply and ensure it remains thick and full of colostrum even after confinement (pantang) period.
It’s also important to take it a step further & keep yourself informed of all the ways you can combine at-home ingredients to create remedies that will boost the body’s gut & immune system. This is possible through the Immunity Boost Bundle, which will keep you informed on how to stay away from ailments like cold, flu, constipation (so you can avoid taking medication while you breastfeed). This bundle also contains a canister of Pegaga by PurelyB!
4. Increase total kilojoule/calorie intake a day
Building breastmilk uses up about 500 calories a day so you need to make sure you eat enough energy food to produce enough breastmilk (this is not the time to go on a diet!). Eat nutritious foods such as raw nuts and seeds, hummus and tahini, wholemeal vegetable muffins, fritata. Make sure you avoid foods that are high in calories but nutritionally void such as junk food, potato chips and chocolate. Insufficient calorie intake will result in reduction of breastmilk production or poor growth patterns in your baby.
Credit: Shutterstock
5. Eat plenty of good quality protein
Eating plenty of good quality protein is necessary for healthy milk production and will ensure your baby gets all the essential amino acids for mental and physical growth. Mothers also need adequate protein for themselves as their bodies need it to heal and revitalise after giving birth. Keep in mind that protein intake requirement during breastfeeding is more than during pregnancy as you lose quite a bit of protein in breastmilk. During breastfeeding, the amount of protein you would need on average is 1.4g/kg of body weight. Good quality protein includes fish, organic meat and chicken, nuts and seeds, legumes, eggs, dairy products.
6. Eat good fats
Breastmilk is rich in the omega 3 essential fatty acid, DHA (docosahexaenoic acid). A baby’s brain continues to grow until it reaches three years of age and healthy brain development is dependent on a good supply of DHA. To ensure your hindmilk (the high-fat creamier milk that follows the foremilk, which is the thinner milk that the baby gets first) is rich in DHA, supplement with essential fatty acids high in DHA and eat cold-water fish that are low in mercury, cold-pressed oils, raw nuts and seeds, avocado and coconut milk/cream.
7. Eat foods high in calcium
A mother’s diet is reflected in the vitamin contents of her breastmilk. Calcium is highly concentrated in breastmilk as it is important for baby’s growth, especially in helping them to develop their muscle, bones and neurological system. Eat plenty of foods that are high in calcium such as seaweed, full fat organic dairy products from cow, goat and sheep, tahini, nuts and seeds, tinned red salmon and tinned sardines. If you don’t get enough calcium from dietary sources, it is recommended that you take calcium supplements – aim to consume 1500mg of calcium a day during breastfeeding.
References:
This article has been republished with permission from PurelyB
