ESSENTIALS FOR HEALTHY MILK PRODUCTION

1. WATER
Drink plenty of water every day. Drink enough so that you need to go to the bathroom every 2-3 hours. Your urine should be clear or light yellow. Drink more water if you exercise or if you consume coffee, soda etc.

Your body is made up mostly of water, which:
· Provides the necessary fluids for milk production
· Is essential for digestion, nutrient absorption and elimination
· Aids in circulation
· Helps control the body's temperature
· Lubricates and cushions the joints
· Keeps your skin healthy

2. EAT WISELY
Protein should be included at every meal and is especially important at breakfast. Protein at breakfast provides a steady release of energy to support your milk supply until lunch. Eat nutrient-rich, whole foods. Only 25% of people eat enough vegetables. Eat as many vegetables and fruits (complex carbohydrates) as you are comfortable with. Reduce consumption of simple carbohydrates like white flour and sugar. White flour slows down metabolism and fills you up with empty calories. Whole grains are a much better choice.

3. SLEEP
Try to get 8 hours of sleep per night. Moms usually nurse their babies several times each night. Keep the nighttime nursing routine as simple as possible so you and your baby can get right back to sleep. Nursing babies often continue their nighttime feedings for several months. In spite of what you may have heard or read, this is perfectly normal! Quiet meditation, naps, reading and relaxation are excellent for complete resting of mind and body and should be scheduled into your daily routine—30 minutes each day.

4. EXERCISE
The goal is to exercise every day. Brisk walking is an easy way to get healthful exercise, so get out with your baby and take a walk. If you are active cleaning the home, grocery shopping etc., this also counts as exercise!

5. VITAMINS AND OTHER NUTRIENTS
Make sure your prenatal vitamins contain Iodine to help support breast health and your thyroid. Nature's Prenatal contains 75 mcg of Iodine in every tablet. Take Omega-3's to support brain growth and eye development in your baby. Nature's Sunshine Super Omega 3's are easily digested and assimilated by the nursing mother. You may also want to take a probiotic like Probiotic Eleven to provide healthy levels of beneficial bacteria in your intestines. Beneficial bacteria support good digestion and a healthy immune system. To optimize bone density in both mother and baby, take Nature's Sunshine Vitamin D3 Tablets every day if you don't have adequate exposure to sunshine. You can find more information about each of these supplements on the Vitamins for Mom page.

Janet Talmadge, BA, IBCLC
Lactation Innovation, Naperville, IL

Web site: lactationinnovation.com

(630) 357-0028

Changing the world, one healthy breastfed baby at a time!