Breast­milk boost­ers

Breast­feed­ing is hun­gry work! It in­creases your kilo­joule re­quire­ments and your need for cer­tain vi­ta­mins and min­er­als…

Your Baby & Toddler - - Contents - BY LIND­SAY ARCHIBALD-DURHAM

Af­ter nine months of care­fully con­sid­er­ing what you can eat you may have the de­sire to re­lin­quish some con­trol and eat what you feel like now that your baby is born. How­ever, you should still try to fol­low a healthy, var­ied and bal­anced diet to en­sure your milk sup­ply is suf­fi­cient, not lack­ing in any es­sen­tial nu­tri­ents, as well as help­ing you grad­u­ally re­turn to your pre-baby body. You may wish to add foods with lac­ta­tion­pro­mot­ing prop­er­ties – known as lac­to­genic foods or galac­t­a­gogues – to your diet, along with fre­quent nurs­ing or pump­ing to boost your milk sup­ply. For a bal­anced diet while breast­feed­ing con­sider the fol­low­ing:

Choose whole­grain car­bo­hy­drates such as bread, oats, bar­ley and rice to pro­vide you with much needed en­ergy. Oat­meal and brown rice are thought to help boost milk sup­ply. Re­searchers have dis­cov­ered that eat­ing brown rice may cause an in­crease in sero­tonin lev­els in the brain. Sero­tonin is a neu­ro­trans­mit­ter that helps reg­u­late your moods, ap­petite, and sleep, but it also stim­u­lates pro­lactin se­cre­tion, a key hor­mone in­volved in lac­ta­tion.

In­clude plenty of fruits and veg­eta­bles to pro­vide much needed vi­ta­mins, min­er­als and fi­bre. Veg­eta­bles such as spinach, car­rots and as­para­gus con­tain phy­toe­stro­gens, which are plant-based chem­i­cals that have sim­i­lar prop­er­ties to oe­stro­gen. Th­ese are be­lieved to pro­mote breast tis­sue health and aid in milk pro­duc­tion. High fi­bre foods help to main­tain a healthy milk sup­ply and re­duce con­sti­pa­tion, com­monly ex­pe­ri­enced post­par­tum. As­para­gus also con­tains tryp­to­phan, an es­sen­tial amino acid which may stim­u­late pro­lactin pro­duc­tion and im­prove milk sup­ply. Pawpaw may be use­ful as it is a nat­u­ral seda­tive, which may help you to re­lax, and

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