What Should I Pay Attention to During Breastfeeding?

The breastfeeding period is critically important for your baby’s healthy growth and immune system. The efficiency of breast milk is directly related to the mother’s diet and lifestyle. Healthy habits gained during pregnancy should also continue throughout breastfeeding. So, what should you pay attention to during this period?

Healthy Nutrition During Breastfeeding

Nursing mothers should focus on a balanced and varied diet rather than “eating for two.” Crash diets aimed at rapid weight loss can harm both maternal health and milk production. Adding an extra 300–500 calories to your daily needs is sufficient.

To meet this requirement, you can add 1 glass of milk, 1 egg or a portion of meat the size of a meatball, 1 thin slice of bread, and 1 serving of fruit to your meals. Ensuring your diet includes a variety of food groups supports both your health and your baby’s well-being in the long term.

Fluid Intake During Breastfeeding

One of the most important factors supporting breast milk production is fluid intake. Make it a habit to drink a glass (200–250 ml) of water during each breastfeeding session and aim for 2.5–3 liters of fluids daily.

In addition to water, you can consume unsweetened herbal teas, ayran (a yogurt-based drink), natural fruit juices, and unsweetened compote. Meeting your daily fluid needs not only supports milk production but also contributes to the mother’s overall health.

Smoking and Harmful Habits During Breastfeeding

Studies show that nicotine reduces milk production. Smoking negatively affects the baby’s health, leading to irritability, vomiting, diarrhea, and poor weight gain.

The healthiest choice is to completely avoid smoking and alcohol. If quitting entirely is not possible, minimize consumption and, if you must smoke, do so right after breastfeeding.

Medication Use During Breastfeeding

Medication use during breastfeeding requires great caution. Some drugs can pass into breast milk and affect the baby’s health. Therefore, you should always consult your doctor before taking any medication.

If you need medication, inform your healthcare provider and avoid making decisions on your own.

Foods to Avoid During Breastfeeding

Certain foods may cause gas or discomfort in babies. These include cabbage, cauliflower, legumes, onions, and garlic.

If your baby becomes fussy after breastfeeding, you can try eliminating these foods from your diet temporarily. Families with a history of food allergies should also be especially careful. Avoiding foods that cause gas and restlessness in your baby will improve comfort for both mother and child.

Caffeine and Alcohol Consumption During Breastfeeding

Foods and drinks containing caffeine, such as coffee, tea, and chocolate, should be consumed in moderation. Daily caffeine intake should not exceed 200–300 mg.

Since alcohol passes into breast milk, it should ideally be avoided altogether. If consumed, leave several hours between drinking alcohol and breastfeeding.

Fish Consumption and Omega-3 During Breastfeeding

Fish is an important source of omega-3 fatty acids for both mother and baby. It is recommended to consume 2 servings of fish per week, one of which should be oily fish such as salmon, sardines, or mackerel.

However, high-mercury fish such as swordfish and shark should be avoided. Locally common fish like anchovies and sea bass are safe and nutritious options.

Vitamins and Minerals During Breastfeeding

• Vitamin D: Drops are recommended for babies from birth.

• Iron: May be needed under a doctor’s supervision.

• Multivitamins: Can be taken by the mother with medical advice.

Vitamin and mineral supplements should only be taken based on professional recommendations. Self-prescribing supplements should be avoided.

Exercise and Lifestyle During Breastfeeding

Light walking, yoga, and stretching exercises are suitable for nursing mothers. Exercise supports both physical and mental health.

Maintaining regular sleep patterns and light exercise helps improve quality of life, boosts energy, and supports milk production.

Factors That Increase Milk Production

The most important factor in milk production is frequent breastfeeding and regular pumping. Drinking plenty of fluids and eating a balanced diet also help.

Some foods are believed to boost milk supply, but they are not effective on their own. Mothers should focus on maintaining healthy lifestyle habits to support consistent milk production.