Breast milk is the first basic food source for the baby to grow up healthy and it has miraculous benefits. In order to be able to spend the breastfeeding period more comfortably, you should especially pay attention to your nutrition. So, how does breast milk increase, what are the reasons that decrease breast milk? As the 'High Heels' team, we have written ways to increase breast milk for you.
Foods that increase breast milk
The first thing you need to do to increase breast milk is to drink 3 liters of water every day. In addition to water, you can help increase your milk with beverages such as unsweetened compote, mineral water, and ayran.
Take care to consume seasonal fruits and vegetables every day. Include foods with high water content such as dill, lettuce, spinach, purslane in your meals. These vegetables contain iron, calcium, vitamin A and is rich in folate.
You can consume all seasonal fruits except gas-producing fruits such as oranges and melons. You can consume the fruits that cause gas problems by turning them into compote.
TahiniIt is one of the foods that increase breast milk. You can increase your milk with 1 tablespoon of tahini every day. You can add it to salads, mix it with molasses or consume it as tahini halva.
Does sleep increase breast milk?
breastfeeding mothers, It needs a lot of energy during the day. Quality and regular sleep is very important during this period. Because the nursing mother's lack of sleep negatively affects the hormone prolactin, which supports milk production. Along with insomnia, stress and distress also reduce breast milk. The high secretion of melatonin hormone, which affects many conditions from sleep pattern to mood, increases the quality of milk.
CLICK READ: How to store breast milk?
Reasons for reducing breast milk
- Some foods should be avoided in order not to reduce breast milk during breastfeeding:
- Mint and parsley adversely affect the quality of milk.
- Extremely salty foods, turnips, pickles, lemon juice and vinegar are also foods that reduce breast milk.
- Foods made with starch flour, barley, corn and sugar, packaged foods and instant soups are among the things to be avoided during breastfeeding.
- Besides nutrition, stress, Factors such as fatigue and insomnia also negatively affect milk production.
You have learned ways to increase breast milk.