Breastfeeding Week 2023: 10 Lifestyle Tweaks That Can Help A New Mother Improve Lactation

A person needs to maintain a healthy lifestyle no matter at what stage of life they are. However, it is crucial to follow a healthy diet and routine when you are pregnant or lactating. Dr Hirday Kapoor, Senior Obstetrician And Gynecologist, Cloudnine Group of Hospitals, Punjabi Bagh, New Delhi, said that a proper diet for a new mother ensures that the right nutrition is passed on to a baby.

She added that post-delivery it is important to take care of a new mother because “after delivery, a mother goes through a number of changes, including blood loss, making her feel exhausted.”

In many cases, the baby may also find it difficult to latch on. Dr Kapoor shared 10 lifestyle tweaks that can help a new mother increase breast milk production and ensure that the baby receives all the essential nutrients.

Diet Tweaks For Breastfeeding Mothers

• If you are lactating, your total calorie intake should range between 2000-2800. However, the meals should be a healthy mix of protein, green vegetables, fruits, and fibre. You should also increase your milk intake to 2-3 glasses a day. You should drink at least three litres a day.
• Your meals should have food items rich in calcium, iron, and other multivitamins because they help to keep energy levels and increase breast milk production.
• Avoid caffeine, smoking, junk food, and alcohol.

Daily Routine Tweaks For Lactating Mothers

• Lactating women should get at least 8-9 hours of sleep every day. It can hamper your ability to function throughout the day and affect the quality and quantity of breast milk.
• Dr Kapoor said that once the mother has recovered from childbirth, she should include exercising in her daily routine. Not only will it improve her strength, but also blood circulation and breast milk production.
• Family members should offer unconditional love, care, and support because it can help to bring down cortisol levels which can induce stress and affect lactation.

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How New Mothers Can Manage Blood Pressure And Diabetes While Breastfeeding

• If you struggled with high blood pressure during pregnancy and are taking medicines to control it, you should avoid atenolol, diuretics, and methyldopa while lactating. Dr Kapoor suggested taking labetalol in small amounts while breastfeeding.
• If you struggled with diabetes during pregnancy, issues with insulin metabolism can affect breast milk production and cause delays in lactation. Hence, Dr Kapoor suggested breastfeeding the baby as soon as possible after the delivery and having a snack before feeding to avoid episodes of hypoglycaemia.
• Women with high blood pressure should also decrease the amount of salt in their meals. They should also avoid fried food and oily snacks.
• Dr Kapoor added that extensive breastfeeding can reduce the chances of maternal cardiovascular problems and Type 2 diabetes in the mother and baby.

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