female_health

Breastfeeding Nutrition

Lactating women need ~500 extra kcal/day, 25 g extra protein, and elevated iodine, choline, and DHA. WHO recommends exclusive breastfeeding for 6 months.

Nutrition

Pattern

Mediterranean + lactation-supportive

Foods to emphasise

Galactagogues: oats, fennel, fenugreek, brewer's yeast, moringa
Iodine-rich: seaweed (modest), dairy, eggs
Choline: eggs (esp. yolk), liver, soy
DHA: fatty fish 2-3×/wk
Hydration to thirst (~3 L/day)

Foods to limit

Caffeine > 200 mg/day
Alcohol (limit; if any, BF after 2 h/drink)
High-mercury fish
Allergens IF infant has eczema/colic suspicious

Exercise

Aerobic

Resume per postpartum recovery plan; no impact on milk supply at moderate intensity.

Strength

Resistance training fine; nurse before strength sessions for comfort.

Flexibility

Daily upper-back + neck mobility (nursing posture).

Weekly target

150 minutes

Supplements

Postnatal multivitamin

Daily

guideline

Continue at least 6 months.

DHA

250 mg/day

RCT

Infant cognitive + visual benefit.

Vitamin D3

6000 IU/day (mother) OR 400 IU/day infant

RCT

If exclusively BF, mother high-dose ensures infant adequacy without infant drops.

Monitor + cadence

What to track

Infant weight gain (15-30 g/day weeks 0-3, 100-200 g/week after)
Maternal hydration + energy
Wet/dirty nappies × 6+/day from day 5
Self-screen mastitis (red breast, fever, malaise)

Red flags — seek care

Mastitis with fever → urgent antibiotics + continue BF
Significant supply drop → IBCLC same-week
Infant failure to thrive → paediatrician urgent

Sources

WHO Infant Feeding 2023
ABM Clinical Protocols
Endocrine Society Maternal Iodine 2007

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