An average cup of coffee can contain 95mg of caffeine, but some can contain as much as 500! Which is important to know when breastfeeding as generally considered safe to drink up to 300 mg per day— about 2–3 cups of coffee or 3–4 cups of tea.
The caffeine content of coffee depends on many factors, such as:
• Type of coffee beans: different varieties of coffee beans naturally contain different amounts of caffeine.
• Roasting: Lighter roasts have more caffeine than darker roasts.
• Type of coffee: caffeine content can vary significantly between regularly brewed coffee, espresso, instant coffee and decaf coffee.
• Serving size: “One cup of coffee” can range anywhere from 30–700 ml (1–24 oz), greatly affecting the total caffeine content.
• One cup of brewed coffee (8 oz) contains about 70–140 mg of caffeine, or about 95 mg on average
• One shot of espresso is generally about 30–50 ml (1–1.75 oz), and contains about 63 mg of caffeine
• Instant coffee usually contains less caffeine than regular coffee, with one cup containing roughly 30–90 mg
• Decaf has about 0–7 mg per cup, with the average cup containing 3 mg
Want to enjoy a coffee alternative that gives all the feels while still being breastfeeding supportive? My two breastfeeding friendly favorites are @wearerasa and @milkstabrew.
Lecithin is used in food to provide a smooth, moist texture and to keep ingredients from separating. Lecithin can naturally be found in green vegetables, red meat, and eggs. Commercial preparations are often made from soybeans, egg yolks, or animal products. It is also commonly used in eye drops, skin moisturizers, and food emulsifiers (agents that keep ingredients from separating).
Sunflower lethicin, a specific kind of lethicin, is often taken during breastfeeding to reduce plugged ducts or to help increase milk flow. Sunflower lethicin is thought to reduce the “stickiness” of breast milk by thinning out the fats in the milk and keeping them from clumping together. There are no known contraindications for breast-feeding, and lecithin is “generally recognized as safe” by the FDA. However, people with a preexisting tendency to depression may become depressed if taking high doses of lecithin. While very rare, if you begin to have a fish-like odor while taking high doses of lethicin, stop taking it immediately and notify your physician, as this is a serious sign of liver damage. As there is no recommended daily allowance for lecithin, there is no established dosing for lecithin supplements. Different brands might have different amounts of lecithin in each pill or capsule, so be sure to read labels very carefully before taking lecithin or any other dietary supplement. Per Kellymom.com, the maximum dosage recommended for recurrent plugged ducts is 4,800mg/day. As always, consult with your doctor before trying any dietary supplements while pregnant or breast-feeding.
If you broke your foot you wouldn’t go to your local nail salon to have your pedicurist look at it. Yes, they work with feet. I just wouldn’t trust their expert opinion on whether I need a cast or some physical therapy. If my car engine was making smoke and my gauges were outside the appropriate ranges, you wouldn’t go to the car wash to have it looked at. Yes, they work with cars. I just wouldn’t trust their expert opinion on whether my engine block is cracked or not. So why when we’re having lactation problems do we turn to mom groups or even pediatricians? Yes, moms have babies. Yes, pediatricians work with babies. But neither are the experts in lactation (ok, occasionally a pediatrician will seek additional training, but honestly it’s rare). To become a board certified lactation consultant, you need to take advanced college level coursework specifically in human lactation. You need to spend hundreds to thousands of hours being directly mentored by someone who already is board certified. And you have to pass a FOUR HOUR board exam. To be board certified. IBCLCs spend thousands of dollars and years of their lives training to become experts in breasts, babies, and feeding. If you’re struggling, please find the correct help. There’s a lot of bad information out there that may inadvertently sabotage your breastfeeding journey without you even being aware.
Ways to naturally boost milk supply without taking any herbs or supplements:
⌛️Empty the breast more often. The more you empty to either baby or pump the more you’ll make!
🕰Feed on demand and not by the clock.
🤱🏽Keep baby in skin to skin contact with you, even as an older baby. This contact has a hormone reaction to naturally increase supply at any age.
💦Drink more water (at least 10-12 glasses per day)
🥗Eat between 2100-2500 calories per day of high quality protein, low in sugar and processed foods
🍷Drink alcohol and caffeine in moderation, and make sure to drink extra water if you do a both dehydrate and can decrease milk supply
🍆Have sex! The same hormone released during orgasm causes milk to be released for let down. Having sex naturally raises the level of this hormone in your body for 24 hours, making it easier to let down milk the next day!
🏝Relax and have a calm routine during pumping. Stress and distraction can inhibit milk let down for some even when there’s plenty of milk in the breast.
🎧Listen to music and place heat on your breasts while pumping. Several research studies have found by doing these things moms can pump up to 30% more milk!
📏Make sure you’re pumping with the correct flange size.
🛌When possible, avoid sleep training. Letting baby wake at night helps keep your milk supply naturally high as milk making hormones are highest at night.
💊Be careful you’re not taking any medications that drop supply like hormonal birth control, antihistamines and antibiotics.