Many moms worry about coffee and breastfeeding and whether it can have a negative effect on your baby. I bet most of you have been asking yourselves this question. When your body is used to drinking multiple cups of coffee per day, it is not always easy to quit coffee all together during pregnancy or when you’re breastfeeding. You do not have to stop drinking entirely during pregnancy or breastfeeding, but it is imperative that your caffeine intake is moderate. Two to three eight ounce cups of brew is not too likely to negatively affect your little one.
However, bear in mind that the caffeine content varies from one cup to the next. It all depends on the brew time and the type of coffee you’re drinking. If you drink 200 to 300 mg of caffeine per day, it is considered safe. Also keep in mind that caffeine is found in various foods and drinks, including tea, chocolate, and more.
Coffee And Breastfeeding – How Does it Affect Breast Milk?
Caffeine levels in your breast milk only peak around one to two hours after drinking a cup before it starts tapering off. Very little caffeine passes through breast milk when coffee is consumed. Various foods and beverages contain caffeine, including chocolate, sodas, tea, energy drinks and more. This must be factored in when you calculate your daily caffeine consumption. The rule of thumb is to restrict your caffeine intake per day to 300mg.
How Can Caffeine Affect Your Baby?
When you drink around ten cups of coffee a day, your baby might experience some of the following side effects:
- Poor sleeping patterns
Newborns and preterm babies are not yet fully developed to break down caffeine quickly. They are at risk of having side effects when you drink a few cups of coffee a day while breastfeeding. Certain babies may be more sensitive to caffeine. If you notice poor sleeping patterns and fussiness in your baby after caffeine consumption, try limiting your intake or plan your coffee intake in between feeds, with waiting periods in between.
Coffee And Breastfeeding – How Can It Affect Nursing Moms
Excessive caffeine intake might present unpleasant effects for moms as well. Drinking more than four cups of coffee a day might result in feelings of restlessness, irritability, or nervousness. Other side effects can include:
- Upset tummy
- Trouble sleeping
- Muscle tremors
- Frequent urination
- Rapid heartbeat
Coffee And Breastfeeding – How Does it Affect Your Breast Milk Supply?
So far no evidence exists that supports the idea that drinking caffeine or coffee in moderate amounts can impact breast milk supply.
Pumping And Dumping After Consuming Coffee
You might have heard of pumping and dumping before, particularly when drinking alcohol while nursing is discussed. It refers to pumping out milk that might have been negatively impacted because of alcohol or caffeine consumption. Pumping is used for preserving milk if you can’t or don’t wish to feed your baby at a given time. This method does not eliminate substances from your milk, though. Rather wait for the caffeine to metabolize naturally from your breast milk.
If you are worried that you may be passing caffeine to your baby via your breastmilk, remember that caffeine in breast milk only peaks 1-2 hours after you drank coffee. To lower the risk of passing caffeine to your infant, drink a cup of joe right before nursing or drink a cup soon after a feed.
How Much Caffeine is Contained in Coffee?
The caffeine content can differ substantially between the various brands, plus preparation factors and brewing times also play a role. Also, the size of your coffee cup might be different from what someone else considers a cup of coffee. Therefore, the caffeine content in one cup of coffee can vary from 30 to 700mg, contingent on the size of the coffee cup and the type of coffee you are drinking. Experts recommend drinking one ounce of stronger coffee like espresso or eight ounces of brewed coffee.
Light, Medium, and Dark Coffee Brews
There is not a substantial variance in caffeine content between roasts as you might have thought. It all boils down to how coffee is measured. Dark roasted beans have less mass while lightly roasted beans have a denser construction. If dark and light roasts were measured according to volume alone, lightly roasted brews would have a significantly higher caffeine content. If they were measured according to weight, their caffeine content would be around the same.
5 Ways To Naturally Boost Your Energy Levels
New moms can’t always get 7-8 hours of sleep every night, and trying to stay awake by drinking coffee the whole time, can only make the issue worse. Here are 5 ways to naturally boost your energy levels.
Make Sure You Drink Plenty of Water
Boosting your water intake each day can help keep your body hydrated and subsequently increase energy levels. One of the major signs of dehydration is feeling exhausted. Nursing moms should aim for around thirteen cups of water a day. Remember, you can switch it up by adding fresh fruit to water to alter the taste or eat water-rich foods like watermelon.
Exercise is not always easy when you are already feeling tired, however, a brisk walk around the block or doing a quick low-impact workout can do wonders to increase endorphins in the body and lower your stress levels. It could also promote better sleep.
Follow a Healthy Diet
A balanced eating plan is essential when breastfeeding. Try to aim for an extra 500-calorie intake per day. Nursing moms should get at least 2300 to 2500 calories per day. A solid balanced diet can keep your energy levels up while boosting milk supply.
Consider Your To-Do-List Carefully
Prioritizing your to-do-list and focusing your energy on yourself as well as bonding with your baby can go a long way in lightening your physical and mental load.
Reaching Out To Friends And Family
It is sometimes easier to isolate yourself from others during the first few days after giving birth, especially when you are feeling overwhelmed and exhausted. But remember, most of your mom friends and family members have been through this before. If they offer to help, don’t allow pride to stand in your way. Take them up on their offers. And spending some time with loved ones and friends can boost your spirits and re-energize your body.
Coffee and breastfeeding is acceptable when done in moderation. You do not have to give up your favourite ritual of enjoying a cup of coffee, just stick to around 200-300mg per day and both you and your baby will be fine. Enjoy this time with your newborn and make time for bonding. They grow up way too fast.