Thursday, October 4, 2012

Day 4: Eating Well and Eating Often {31 Days of Making More Milk}

Today's post is an excerpt from my e-Book, More Milk, Naturally. Readers can save 20% by using the code 31DAYS!

(Laurie Coyle)

One of the secrets to making plentiful (and high quality) milk to to eat often and eat well.

Questions to ask yourself:

Am I eating enough?

Nursing and dieting do not go well together! Your body needs a bare minimum (depending on your activity level and how many babies you’re nursing) of 1,800 calories per day, but usually no less than 2,200. Your body also pulls the energy to make milk from the stored fat on your hips, thighs, and from the back of your arms. This stored fat usually starts to drop off as your body uses up its stores. So please, don’t diet. Nourish yourself.

Am I drinking enough?

Staying well hydrated is another important factor. You don’t need to be obsessive about your fluid intake, as an excess of liquid has been shown to actually contribute to low milk supply! Instead, drink to thirst and keep an eye on the color of your urine. If it’s pale yellow, you’re doing OK.

Am I getting enough rest?

Getting adequate rest seems impossible, laughable even. I know. If you can, take the time to lay down with your babe(s) for at least one nap per day or every couple of days. A few nights a week, head to bed an hour (or more!) early.

Am I tense or stressed?

A mother with a tense body or a stressed demeanor will in turn stress out her baby, and elevated stress hormones may lead to constriction of the capillaries in the breasts. Take deep breaths and slow yourself down.

Is my baby latched and nursing correctly?

Meeting with a certified lactation consultant can rule out problems that no food will help – an incorrect latch, tongue or lip-tie, or other physiological problems.

By doing these things, you may find your supply increases without extra supplementation!

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This is fourth post in my 31 Days of Making More Milk series. Read yesterday's post about finding a lactation consultant or start from the beginning here.

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