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Breastfeeding ensures a protective shield for the newborn because it has all the essential nutrients, fats, proteins, and antibodies; that a newborn needs for proper growth and development. Breastfeeding protects the newborn from various gastrointestinal infections, oral problems, tooth decay, leukemia, obesity etc. not only this, but while breastfeeding, a baby gets entangled in a lovely bond with the mother.
Benefits of Breastfeeding for the Infant
- Even after weaning, the benefits of breast milk leave a lasting shield, particularly against gastrointestinal infections like – Rotavirus diarrhoea and asymptomatic Giardia infection. It’s as though the body remembers the nourishment and immunity it once received, keeping the baby’s gut strong and resilient long after breastfeeding ends.
- Breastfeeding for at least 3 months can lower the risk of asthma by 27% in children who don’t have a family history of the condition. These babies will not suffer from asthma even in their later lives.
- Although there is some debate, breastfeeding may help protect against obesity, high blood pressure, unhealthy cholesterol levels, and type 2 diabetes later in life.
- Infants who are breastfed for the first six months or more, have 20% more chances of being protected from leukemia during their childhood.
- Breastfeeding reduces prominently the risk of celiac disease and also that of Inflammatory Bowel Disease (IBD).
- Infants who are breastfed for a longer duration say, 7-9 months, score more points on an (Intelligence Quotient) IQ measuring scale.
Benefits of Breastfeeding for the Nursing Mother
- Those mothers who breastfeed their infants for a year or more are less likely to develop breast cancer later in their lives.
- Mothers who have never breastfed, are more prone to ovarian cancer, in their later lives.
- Daily milk production amounts to 500 kcal energy reserves of the mother’s body. Thus, breastfeeding protects mothers from facing the problem of obesity in later life.
- Breastfeeding shields the mother from diabetes and high blood cholesterol levels.
- As milk production demands many hormones (prolactin, oxytocin, cortisol), thus the mother gets insured from diseases like hypertension and heart disease, all through her life.
Diet for Breastfeeding Mothers
Some micronutrient deficiencies in your diet can directly reduce their levels in your breast milk, affecting its quality namely, vitamin B1, B2, B6, B12, choline, vitamin A, vitamin D, selenium, and iodine.
Whole Grains:
Whole grains like wheat, semolina, whole wheat bread, oats, rice, etc are a must to be included in your everyday diet because they are full of B vitamins, minerals, and fiber. Fiber helps in maintaining satiety for a long and won’t let you suffer from hidden hunger. Oats are a storehouse of soluble fiber and iron, and must also be included in the diet.
Salmon and Sardines:
These are a rich source of vitamin B12 and omega-3 fatty acids. Being a good source of DHA (a kind of fatty acid), it helps in the proper cognitive development of your child.
Eggs:
Two eggs per day for 4-5 days a week, help replenish your stores of folate, riboflavin, choline, protein, vitamin D, etc. so do consume the whole egg for proper nutrition.
Green Leafy Vegetables:
Being a good source of vitamins like A, E, C, and K, the leafy greens go a long way in boosting and replenishing your body’s nutrient stores. Also, these are very low in calories, so, do eat plenty of these without getting worried of putting on calories!
Sweet potatoes:
These are a rich source of vitamin A, a vitamin most new moms are found deficient in. One medium-sized serving of a sweet potato daily will ward off the problems of vision, bone growth, building up immunity, etc for your baby.
Beans and Legumes:
Being rich in phytochemicals, these help in fighting against the formation of free radicals and hence protect your as well as your baby’s body from any malfunction.
Nuts and Seeds:
A rich source of protein, fiber, vitamins, and minerals, nuts and seeds are of immense importance for the proper growth and development of both the mother as well as the child. Almonds and sesame seeds are both a good source of non-dairy calcium. Now, as breastmilk production demands calcium from the mother’s body, hence not getting enough intake of this micronutrient will weaken the mother’s bones and teeth.
Apricots and dates:
Always prefer fresh ones rather than canned ones (preserved in sugar syrup). Otherwise, you may opt for the dried ones. Apricots help in the production of prolactin hormone, which signals your mammary glands to produce milk, hence an increased production of milk.
Other foods:
Brewer’s yeast and blackstrap molasses are also advisable to be consumed within limits, as prescribed by your dietician. Both are a good source of iron and hence replenish iron stores in the mother’s blood.
Foods to Avoid During Breastfeeding
- Caffeine: High caffeine intake can lead to irritability and sleep disturbances in babies. It’s best to limit caffeine to about 300 mg per day (about 2-3 cups of coffee).
- Alcohol: Alcohol is advised to be completely avoided during breastfeeding as it takes 2-3 hours for your blood to get completely free from alcohol but still if consumed, it’s advisable to wait at least 2-3 hours before breastfeeding.
- Certain Fish: Fish high in mercury, such as shark, swordfish, and king mackerel, should be avoided. opt for safer options like salmon and sardines, which are lower in mercury.
- Allergenic Foods: If there’s a family history of allergies, you may want to limit common allergens like peanuts, tree nuts, dairy, soy, and eggs, especially if you notice a reaction in your baby.
- Spicy Foods: Some babies may be sensitive to spicy foods, which can cause digestive issues.
Tips for Increasing Your Breast Milk Production
- Let One Breast Empty Fully: Allow your baby to fully empty one breast before switching to the other. This ensures they receive the rich, calorie-dense milk that comes later in the feeding, which is essential for their growth.
- Understanding Milk Composition: The milk at the beginning of a feed is lighter and more watery, designed to quench your baby’s thirst. As your baby continues to suckle, the milk becomes richer in fats and calories, providing the nourishment they need to thrive.
- Stay Hydrated: Keeping yourself well-hydrated is crucial for milk production. Aim for plenty of fluids throughout the day, whether it’s water, herbal teas, or nutritious broths, to help maintain a steady flow of milk.
- Frequent Feedings: The more you breastfeed, the more milk your body produces. Try to nurse on demand and aim for frequent feedings, as this stimulates your body to increase milk supply.
By incorporating these tips, you can enhance your breastfeeding journey, ensuring your little one gets the nourishment they need while fostering a strong bond between you both
Conclusion
This article highlights the vital benefits of breastfeeding for both mothers and infants. It’s essential to recognize that each baby’s growth and reactions can vary, which means some may develop sensitivities to certain foods consumed by the mother. Therefore, staying attuned to your baby’s responses is key. Additionally, nursing mothers should prioritize proper nutrition and hydration to ensure the optimal quality of their breast milk. Ultimately, a well-nourished mother contributes to a healthy, thriving baby!
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