Stating that breast milk not only provides the nutrients babies need but also strengthens their immune system, Dietitian Gizem Aydın Amil made various suggestions to increase breast milk.
“Breast milk not only provides the nutrients babies need, but also strengthens their immune system, supports their long-term health and strengthens their psychological bonds. For this reason, there are some basic elements that mothers should pay attention to in order to increase milk production.” Gizem Aydın Amil, Nutrition and Diet Specialist at Çakmak Erdem Hospital, shared important information to help mothers increase breast milk, the most important source of nutrients for the healthy growth of their babies.
“The antibodies in it help protect babies against infections”
Breast milk is the ideal food source for feeding babies from birth. The World Health Organization (WHO) recommends that babies should be exclusively breastfed for the first six months. Breast milk contains protein, fat, vitamins, minerals, minerals and antibodies that are essential for the growth and development of babies. Dyt. Gizem Aydın Amil said, “Breast milk is the first vaccine for babies. The antibodies in it help protect babies against infections. Breastfed babies have a lower risk of developing type 1 diabetes, asthma, obesity and sudden infant death syndrome. In addition, the nutrients provided by breast milk support the mental and physical development of babies.”
Ways to increase milk
Dyt. Gizem Aydın Amil listed some simple but effective methods to increase breast milk as follows:
Regular breastfeeding: “The more often you breastfeed your baby, the more your milk production increases. Breastfeeding frequency directly affects the mother's milk production. The sucking reflex of babies is a natural mechanism that increases milk production. Breastfeeding your baby whenever he or she asks for it increases both the quantity and quality of milk. Whenever your baby wants to suck, breastfeeding encourages milk production.”
Fluid consumption: “Water makes up 87 percent of breast milk. Drinking enough water supports breast milk production. Drinking at least 2-3 liters of water daily increases the quality and quantity of breast milk. In addition, milk drinks, plain mineral water, unsweetened fruit compote, fresh fruit juices and herbal teas also contribute to fluid intake. In addition, for some mothers, hot herbal teas (especially fennel, aniseed, chamomile, chamomile, linden) may have a milk-boosting effect.”
A balanced and nutritious diet: “Eating habits should be taken into consideration to improve the quality of breast milk. A varied diet increases milk production. Including the following foods in your diet can be particularly beneficial:
Green Leafy Vegetables: Vegetables such as spinach, purslane, parsley, arugula, chard are rich in calcium, iron and folate. These foods, which are phytoestrogens, contribute to the increase of hormones that secrete milk production.
Whole Grains: Whole grains such as oats and brown rice provide energy and support milk production.
Quality Protein Sources: Red meat, chicken, fish, eggs, legumes and dairy products are protein sources that increase milk production and breast milk quality.
Nuts and Seeds: Foods such as almonds, walnuts, hazelnuts, chia seeds, sesame seeds are rich in calcium and omega-3.
Fruits: Especially fruits such as dried fruits, avocados, bananas, kiwi and strawberries are rich in fiber, vitamins and minerals and provide energy.”
Rest and stress management
Stress can have a negative impact on milk production. It is very important for new mothers to get enough rest and take time for themselves. Dyt. Amil said, “Breathing exercises, meditation and light walks can be useful to cope with stress. Also, paying attention to sleep patterns supports milk production. I remind mothers to take time for rest and to take care of themselves.”
Milk-boosting foods
“Some foods are known to have a milk-boosting effect. It may be useful to add these foods to your daily diet,” said Dyt. Amil listed the foods as follows:
Fennel: “It is a natural herb that increases milk production. Drinking fennel tea or using it in meals can be effective.”
Brown rice, whole grain products and oats: “These foods, which are rich in fiber and iron, regulate blood pressure and calm the mother, reducing possible stress. In this way, they play an effective role in increasing milk production by re-secreting the hormones oxytocin and prolactin, which ensure milk production. At the same time, oats help the milk to move through the ducts. Oatmeal can be preferred every day during meals.”
Rosemary, Basil and Garlic: “It contains plenty of vitamin C and K. It can increase milk production without changing the taste of milk. It can be included in the diet by using it in meals.”
Cumin: “It has carminative properties and increases breast milk.”
Carrots and carrot juice: “Carrots, a phytoestrogenic food, energize the mother and improve milk quality thanks to its Beta carotene and vitamin A content.”
Mineral water: “All-natural mineral waters containing plenty of minerals regulate blood pressure, provide body balance and contribute to increased milk production of the mother.”
Walnuts, Almonds, Hazelnuts and Tahini: “They are rich in omega-3 fatty acids and calcium and energize the mother. In particular, a tablespoon of tahini every day, used with molasses or added to salad, increases the production and quality of the mother's milk.”
Fatty fish “An important source of protein, oily fish such as salmon, sardines, mackerel and anchovies are rich in B-12 and Omega-3. DHA, which is essential for the development of the baby's nervous system, is abundant in salmon. These components, which not only increase breast milk, are also thought to be good for postpartum depression.”
Milk and dairy products: “Foods such as milk and yogurt increase the quality and nutrition of the mother's milk thanks to their calcium content.”
Dried fruits: “Consumption of dried fruits such as apricots, figs and dates can increase the hormone prolactin, which increases milk production in the body.”
Fresh white grapes: “It is a powerful antioxidant rich in vitamins B, C, E, calcium, phosphorus, iron. It is known to reduce the stress of nursing mothers, relieve fatigue and increase breast milk.”
Legumes “Legumes, which are rich in iron content, increase the quantity and quality of breast milk. However, since they cause gas problems from time to time, the amount of consumption should be careful. Those who do not have gas problems can include legumes such as kidney beans, dried beans, chickpeas 3-4 times a week in their lunch or dinner.”
Red beetroot “Red beet, which can be consumed boiled or raw, has blood purifying properties. It improves the quality of breast milk.”
Extra tips
Storing Milk: “Expressed milk can be safely stored at room temperature for 4 hours, in the refrigerator for 3-5 days and in the freezer for 6 months. When storing breast milk, sterile glass or airtight and BPA-free plastic containers should be used. It will also be useful to write the date and time on each container while storing the milk.”
Thawing Breast Milk: “You can thaw milk from the freezer in the refrigerator or under cold water. You should never thaw it in a microwave oven, as this may not heat the milk evenly and may reduce its nutritional value.”
Breastfeeding Positions: “Taking comfortable positions while breastfeeding your baby makes the breastfeeding process easier and promotes more efficient milk flow. Feeling comfortable while breastfeeding reduces stress levels.”
Social Support: “Support from family and friends can help mothers feel more secure. Positive behaviors from family and friends reduce the mother's stress. These behaviors increase the mother's milk production. It can be psychologically beneficial for mothers to share their experiences.”
Frequent Weight Control: “While weight loss during breastfeeding is natural, it is important to avoid excessive weight loss. Ensuring a balanced diet and adequate calorie intake is a critical factor for milk production. Shock diets with low calories should never be applied during this period. However, it is also recommended to avoid excessive consumption of all foods known to increase breast milk.”
Finally, breast milk is a vital source of nutrients for babies and mothers should pay attention to their eating habits to support this process. Dyt. Gizem Aydın Amil concluded, “In addition to these suggestions for increasing breast milk, it is also very important for mothers to feel good about themselves. They should not hesitate to get support when they need it.”
İHA Haber Kodu: 20241101AW320002
