Calmosine Sleep: Validating the Results of our 58 Child Study
The sleep of our toddlers is often disturbed... Parents worry about this and if left unresolved, such disturbances can result in the whole family suffering. In order to find natural solutions to improve everyone's daily life, a survey developed by the Parents Magazine team was conducted amongst their readers.
When a mother is breastfeeding, there is a need for extra energy for lactation; this can vary from 70 to 380 kcal per day. The exact amount of energy required varies by mother, taking into consideration her weight gain during pregnancy, her physical fitness, her metabolism, her age, her activities and many other factors.
Due to the additional energy required for mother to produce milk, Breastfeeding can actually help to lose the extra pounds accumulated during pregnancy more quickly since they will be burned up when making milk.
A varied, balanced, natural diet, preferably with products of organic origin, and therefore rich in micronutrients, will help to keep a breastfeeding mother healthy and full of energy. Unlike during pregnancy, no food is strictly prohibited as it is during pregnancy. Everything is allowed and mum can treat herself whilst maintaining a healthy diet.
What nutrients are essential for mum & baby?
For hundreds of years, in every culture, breastfeeding mothers have been passed down advice and recommended certain foods or plants to support or increase their lactation. Most of the foods often recommended are very rich in micronutrients (vitamins, iron, zinc, calcium) and omega 3.
Vitamin D promotes the absorption of calcium and phosphorus into the blood. It plays an important role in the immune system, bone growth and strength and muscle tone. Vitamin D is found in fatty fish, eggs and animal livers. It is activated in the body through exposure to UV radiation. Strict vegetarians, vegans and women with little exposure to direct sunlight should be careful about their vitamin D levels and possibly ask their doctor for active vitamin D supplement to avoid deficiency.
Vitamin B12 is essential for the maintaining normal functionality of the brain, nervous system and blood formation. However, it is only found in foods of animal origin, so it is advisable for a breastfeeding vegan woman to use supplements as early as possible whilst pregnant.
It is recommended that you vary the cooking oils you use as these provide a complete supply of essential fatty acids in omega 3-6-9 (rapeseed, walnut, sesame, flax, sunflower and olive oil, preferably of organic origin) These nutrients can also be found in small fatty fish such as mackerel or sardine.
Mothers are often iron-deficient at the end of pregnancy, and iron supplements can be prescribed at birth. To avoid compromising iron assimilation, it is recommended that when you eat an iron-rich food (e.g. red meat, lentils, etc.), you don’t eat a dairy product that is rich in calcium during the same meal, or drink tea or coffee. On the other hand, a food or drink rich in vitamin C (green vegetables, lemon juice, etc.) will help to absorb the iron.
The breastfeeding woman’s diet in practice
From a dietary perspective, there aren’t too many limitations on what you can eat when breastfeeding, but as with any healthy diet, reasonable moderation is essential. You have to remember that the quantities of any food you consume are passed onto your baby and different quantities of any food can have different effects.
As you may have expected, breastfeeding woman generally feels thirstier. A total of 8 to 10 glasses of liquid per day is recommended. But forcing yourself to drink won’t give you more milk, it’s “emptying” your breasts more often (baby and/or breast pump) that will promote lactation. As a change from water, fresh organic fruit and vegetable juices (especially carrots), smoothies and herbal teas are good alternatives. Tea and coffee can also be consumed but again with moderation.
The foods to go for are fresh fruits and vegetables in all their forms (raw, steamed, in juice, in soup), organic whole grains (quinoa, oats, barley, rice, millet, buckwheat, etc.), legumes (peas, lentils, chickpeas, beans, etc.), fresh pollen and lacto-fermented foods such as sauerkraut or kefir.
Small snacks that require no cooking, are easy to prepare and meet all the requirements for good nutrition:
- Fresh seasonal fruit, preferably organic
- Wholemeal toast spread with crushed sardines with a dash of lemon
- An avocado with a dash of olive oil and lemon
- A slice of walnut bread spread with a mashed banana
- Dried fruit (figs, apricots, dates, prunes) and mixed oilseeds (nuts, hazelnuts, almonds, pumpkin and sunflower seeds)
- Hummus = chickpea puree mixed with crushed sesame paste (tahini), lemon, garlic and olive oil, accompanied by fresh vegetable sticks (carrot, cucumber, celery, pepper, etc.)
- Canned mackerel or anchovies with a drizzle of lemon and a few salad leaves in a pitta
- A handful of sprouted seeds sprinkled with a dash of rapeseed and lemon oil and sprinkled with oil seeds
- Fresh fruit/vegetable juice or smoothie mixed with a handful of ground oil seeds (flax, sesame, almonds, hazelnuts)
Finally, here is a small non-exhaustive list of natural galactagogue products (products that have the property of increasing lactation):
almonds, sesame, coconut, sunflower and pumpkin seeds, anise, fennel, cumin, ginger, oats, millet, whole grain rice, barley, brewer’s yeast, fenugreek.
Foods to avoid when breastfeeding
Sugar, industrial and refined products (white bread, white flour, refined sugar, refined salt) and dairy products that, in too large a quantity, acidify the body, must be limited.
It is essential for a breastfeeding mother to pay special attention to what she eats. If her diet is constantly inadequate, she may feel more tired and suffer from a decrease in resistance to attacks (enemy germs, viruses). Breastfeeding itself is not tiring; on the contrary, since the mother is resting while feeding her baby, it is mainly the accumulation of body waste and a diet poor in essential nutrients that are the cause of tiredness. Take care of yourself!
First released by Laudavie 10th May 2019. Based on a communication from Myriam Panard, breastfeeding consultant, November 2017
Designed and produced in France, Calmosine Breastfeeding contains organic ingredients and was developed alongside Midwives in France. Containing Fenugreek to help boost milk supply, passiflora and dog rose hip to help with stress and anxiety, magnesium for energy levels and biotin for skin, hair and nails. Calmosine Breastfeeding is proven to help improve mood, tiredness and increase milk supply.
Calmosine Breastfeeding contains organic plant extracts from plants grown and harvested by farmers committed to using sustainable and environmentally friendly growing methods.