Last Updated on 8 March 2024 by Brisbane Livewell Clinic
August 1-7 is World Breastfeeding Week, with the theme in 2021 Protect breastfeeding: a shared responsibility highlighting the benefits of lactation, paramount to better health and wellbeing of the infant. Breast milk is a complete food with nutrient content influenced by the good nutritional health of the Mother via a healthy diet and supplementation. The World Health Organization (WHO) recommends a breastfeeding duration of up to two years, with the first six months being exclusive breastfeeding,(1) meaning that the effort for a lactating woman to maintain good nutritional health is a long term commitment and responsibility to ensure optimal wellbeing of their child. As well as providing health advantages for the Mother, given the benefits of breastfeeding, it is well worth it.
Your breast milk is almost as unique as your child
Human breast milk composition is exceptionally variable and as a consequence, a standardised reference of its composition does not exist. Breast milk varies with:(1)
– health, nutritional status and diet choices
– environmental factors like climate and season
– maternal ethnicity and genetics
– mammary gland development, lactational stage and duration
– time of day and time within a feeding session
– the infant’s sex and health and the infant’s individual needs
Increasing the benefits of breast milk by increasing nutrients
While we can’t change the weather and the way that climate and seasons influence breast milk we can beneficially alter its composition via food choices and supplementation. Nutrients with the greatest correlation between the levels in breast milk and levels in the mother’s diet include polyunsaturated fatty acids, especially Docosahexaenoic acid (DHA). (2) Found mainly in fish, it is one of the reasons why fish oil supplementation is a common recommendation in both pregnancy and lactation. Alternatively, a vegan source of DHA (from algae) is now also available as a practitioner-only supplement. DHA is known to accumulate in the brain during the 1st and 2nd years of life (3) and better infant neurodevelopment and visual function have been reported with higher levels of breast milk DHA.(4)
Boosting Immunity or “Boobmmunity”
Breastfeeding is recognised as being very protective of a baby’s health including providing infection prevention, allergy prevention and reduced disease risk. (5) Breast milk contains beneficial bacteria including Bifidobacterium and Lactobacillus, promoting anti-bacterial activity in the gut. (6) Another common Naturopathic prescription during pregnancy and lactation includes prescribing probiotics, with some strains of bacteria well researched to help prevent allergies, aiding the natural immune-boosting benefits of breast milk when indicated. Studies also show that breastfeeding helps reduce to reduce the risk of a range of health issues in the child including SIDS, eczema, asthma, urinary tract infection and acute otitis media (middle ear infection). (7)
Maternal Health Benefits
A big bonus when it comes to breastfeeding is the additional benefits the Mother receives including:(5)
- accelerated recovery from childbirth
- bonding experience with child
- economic advantages and convenience
- helps with weight loss due to increased energy expenditure
- may protect against the development of Type 2 diabetes and prevent ovarian and breast cancer
Diet tips during Lactation
With so many advantages to support the health of both mother and child, ensuring a nutrient-rich supply of breast milk requires a healthy diet. (8)
Choose:
- natural, low-processed products
- organic food where possible including grass-fed meat, free-range chicken and eggs
- a diet rich in vegetables since exposure to vegetable flavours through breast milk may promote vegetable consumption in later childhood(9)
- protein at every meal and smaller more frequent meals
Avoid:
- foods containing preservatives, artificial additives, and trans fatty acids
- products with high sugar content, such as sweets or large amounts of fruit juice
- overeating or eating “for two”, eat enough to satisfy hunger
Supplements, Supper and Support for Mum
Topping up your nutrient supply is crucial in the postpartum period to avoid postnatal depletion and ensure adequate amounts of vitamins and minerals are supplied to your baby via breast milk. The top 5 nutrients in high demand and therefore more likely to be deficient are Iodine, Folate, DHA, Vitamin D and Calcium as a priority. (8) Other nutrients may also need attention due to increased demands on the Mother during lactation, including iron, magnesium and zinc.
We highly recommend working with a prescribing practitioner for nutrient supplementation for your safety and individual requirements. Diet advice can also help to ensure a whole foods diet can be easily followed at home. Since energy requirements during the first 6 months of lactation increase by around 500 calories per day, it is a good time to make an allowance for supper – ensuring nutrient-rich foods are on the menu – rather than falling into the trap of reaching for “foods you can eat with one hand.”
Seeking support when it comes to lactation, via a lactation consultant when indicated, or a Naturopath or Nutritionist can make all the difference to help overcome any challenges. Feeling empowered during lactation increases the chances of reaching the milestone two years of breastfeeding your child. Your baby will be singing for its supper by that age – but you shouldn’t have to! Talk to us about meal planning, supplement prescription and any further postpartum questions during a consultation. We’re here to benefit you and share the responsibility of the benefits of breastfeeding.
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