Pediatricians in the United States recommend routine supplementation of all breastfed babies with 400IU daily of vitamin D, starting in the first days of life. As a breastfeeding mom, you thought your breastmilk was all baby needed. So, why add something?

What is vitamin D?

Our bodies need vitamin D for healthy bones and a strong immune system. While we can get some vitamin D through diet, typically our bodies synthesize vitamin D from sunlight. Living at a higher latitude with fewer hours per day of sun, living in a culture where much of the skin is covered, and having darker skin pigmentation are all risk factors for vitamin D deficiency. In addition, the widespread use of sunscreen when we are exposed to sunlight limits the amount our bodies are able to use to make the necessary amount of vitamin D.

Why does my baby need vitamin D?

Vitamin D deficiency can lead to rickets, a softening of the bones leading to fractures and deformity. Researchers also think vitamin D deficiency could be linked to chronic conditions such as diabetes, arthritis, and heart disease.

If your baby is not breastfed, you do not need to supplement with any extra vitamin D because it is already added to infant formula.

Is my breastmilk lacking?

The most important thing to remember is that breastmilk isn’t deficient – it has just the amount of vitamin D that it’s supposed to have as long as mom isn’t deficient. The problem lies in the fact that while humans get some vitamin D from diet, the majority comes from sunlight exposure. And some babies just don’t get enough sunlight.

Can I take vitamin D instead?

A recent study found that if a breastfeeding mother takes 6400IU of vitamin D daily, it’s enough to keep her baby’s vitamin D status at a healthy level.

Are recommendations the same around the world?

In the UK and Canada, the recommendation is for breastfeeding moms to take a vitamin D supplement to increase the amount baby will get through breastmilk. In Australia, the recommendation is for babies’ vitamin D levels to be tested. Only those with low levels will need supplementation.

Keep in mind that a vitamin D supplement is only a few drops of liquid. It will not in any way affect your milk supply or your breastfeeding relationship. But it will keep your baby healthy.

Please ask your healthcare provider to show you how to give the correct amount of vitamin supplement to your baby. When it comes to vitamin D, too much of a good thing may be dangerous, so it makes sense to ensure that you are giving the proper dosage. Never give your baby more vitamin D supplement than your healthcare provider recommends. You can’t overdose on vitamin D from sunlight, but you can get too much vitamin D through supplements.

In summary, supplementing with vitamin D is an easy and inexpensive solution for a simple problem that can become a complex series of problems if left untreated. But before making a decision about whether or not to supplement, talk to your healthcare provider about the risks and benefits.

Written by Michelle, childbirth instructor, lactation consultant, and mother to 4 busy kids

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.

Babies need lots of sleep – 12 to 20 hours each day. They sleep for a few hours at a time, then wake to eat and play, then sleep again. Including at night. For some reason, though, we equate long stretches of baby sleep with being an accomplished parent. How many times have you been asked, “Is he sleeping through the night yet?” Some parents feel if their baby isn’t sleeping through the night by X weeks, they’ve failed as a parent. But realistically, babies aren’t programmed that way.

At birth, babies don’t have a circadian rhythm – that internal clock that shapes our 24-hour day. Your baby just doesn’t know you expect to consolidate sleep into nighttime hours and waking into the daylight hours. It takes the first three to four months for this to start developing, and it doesn’t mature until six to 12 months. Once that happens babies sleep more predictably and for longer stretches at night.

Young babies – whether they are breastfed or bottle-fed – are going to wake at night to eat. For breastfed newborns, their sleep cycle neatly matches their digestion. Researchers have found that it takes a newborn about one hour to digest an average amount of breastmilk, and that is just the length of their sleep cycle.

Being honest with yourself … do you really sleep eight hours straight? Or do you wake occasionally yourself to adjust the covers, check the clock, get a drink or use the toilet? Baby does all of these things, too; but because of his immature nervous system, he needs your help to get back to sleep.

One of the most bothersome things about baby sleep is that it’s throwing your sleep patterns completely off. Sleep deprivation is something you read about before the birth of your baby but can’t completely understand until you’re living through it. And it’s not just that you’re not sleeping – it’s that the sleep you do get is fragmented. You’re often waking before you’ve had a chance to recharge. Tips for dealing with this interruption to your sleep include:

• sleep when your baby sleeps
• if you can’t sleep, at least rest
• go to bed when baby does – even if it’s early evening
• do less, relax more – let the housekeeping go, and rest instead
• get help – whether it’s with the housekeeping or with baby care

So, when will your baby sleep through the night? It’s hard to say. Sleep is a developmental milestone that every child reaches on his own timeline. As your baby grows, he will start to sleep more, and that sleep will consolidate into night hours eventually. And before you know it, you’ll sleep 8 hours and not even remember what it was like to be awake all the time!

Written by Michelle, childbirth instructor, lactation consultant, and mother to 4 busy kids

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice.  All contents copyright © Health & Parenting Ltd 2016. All rights reserved.

Your body went through some pretty big changes during pregnancy. It grew a whole new organ, created a baby from scratch and stretched to accommodate that growing baby. If you’ve started to dream about getting your pre-pregnancy body back, you may be wondering whether it’s safe to lose weight when breastfeeding.

As long as you lose weight healthily, and don’t restrict the healthy foods you eat, it’s perfectly safe to lose weight and get fit whilst breastfeeding. In fact, the healthier you are, the better this will be for your baby. You should wait until your baby is, at least, two months old, however, because this will allow your body enough time to build up a good milk supply.

How can I lose weight when breastfeeding?

In order to stay healthy, maintain your supply and lose some weight, you should:

• eat healthy – don’t restrict the number of calories you eat. As a breastfeeding mother, you should continue to eat at least 1500 to 1800 calories each day, you may even need more than that. You might be surprised at just how much energy it takes to breastfeed a growing baby! Instead of restricting calories, focus instead on eating healthy foods. Cut out the junk, processed and sugary foods from your diet. Instead, reach for the fresh fruits, vegetables, and nuts.
• take up exercise – exercising is one of the best ways to lose weight. If you’re a new mama, going for a brisk daily walk with your baby in a sling could be all you need to shift those stubborn pounds. Or perhaps you’d prefer to try a mother and baby yoga class at your local gym? Some mamas find (slow) running, or a fast walk, to be a stress-relieving and enjoyable exercise, and you can go whenever you like so you won’t need to worry about being late for class.
• do it gradually – losing weight too quickly could actually have a negative impact on your milk supply. It’s important to lose weight gradually whilst breastfeeding. Remember, this isn’t a quick fix. This is about getting your health back to where you want it to be, and encouraging your body back to its pre-pregnancy shape. It’s not about overnight results or unsustainable lifestyle changes.
• do it together – invite your new mama friends to join you for a brisk walk round the park, or a pleasant afternoon stroll while your babies nap in the carrier or pram. Exercise doesn’t have to be a solitary thing. You can get your mom friends involved too.

What steps are you taking to try and lose weight when breastfeeding?

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.

Newborn babies are notoriously terrible at sleeping. So much so, that you’re likely to be feeling sleep deprived for at least the first few weeks (months?) of parenthood. Your baby is likely to wake frequently during the night, leaving you struggling to catch more than a couple of consecutive hours of sleep. When your baby wakes for the day, you might find yourself reaching for the coffee pot. But is it safe to drink caffeine when breastfeeding, or will your baby end up on a caffeine high?

Caffeine in breast milk

Once consumed, caffeine enters your bloodstream and from there it enters your milk supply. It is thought that around 1% of the caffeine you consume ends up in your breastmilk. This may not sound like much. It’s important to remember, however, that your baby’s liver is much smaller than yours so may not process caffeine as easily.

How much caffeine can I consume whilst breastfeeding?

The US guidelines state that breastfeeding women can have up to 200mg of caffeine when breastfeeding. This is the same limit as advised during pregnancy, so you may already be used to limiting yourself to 200mg of caffeine each day. 200mg of caffeine works out at about two mugs of tea each day. If you’re a coffee drinker, you can enjoy two mugs of instant coffee or one mug of filter coffee. You need to remember that caffeine is also present in chocolate and soda drinks, so you’ll need to count these in your daily tally.

What to drink instead

If you’re using this as an opportunity to cut down (or cut out) caffeine, you might be looking for inspiration of other drinks to enjoy. You can of course drink decaffeinated teas and coffees instead of your usual brew, this will allow you to enjoy the great flavor without worrying about caffeinated breast milk! Fruit teas are a great option if you want to limit your caffeine intake and there are plenty of different flavors to try so you’re bound to find one you love.

Breastfeeding is thirsty work, so you need to make sure you’re drinking enough fluids throughout the day. Many women find a tall glass of icy water to be particularly refreshing when that breastfeeding thirst kicks in. If you’re not a huge fan of plain water, try adding slices of lemon or cucumber for extra flavor. Fruit juices and cordial drinks are also great ways to increase your fluid intake.

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.

Breastfeeding works on supply and demand. If your baby is feeding more, you will produce more milk. If your baby starts feeding less, your breasts will reduce how much milk they produce. Many women worry about low milk supply, but most of the time, there is nothing to worry about. If your baby is gaining weight well on a diet of just breast milk, and is producing plenty of wet and dirty diapers, there’s usually nothing to worry about. If you feel concerned, however, it’s always worth chatting to your healthcare provider for reassurance.

What causes low milk supply?

A lactation consultant or breastfeeding peer supporter should be able to offer you expertise regarding your supply. The following things can sometimes contribute to low milk supply:

• supplementation – if you are supplementing with formula, this will reduce the amount of time your baby spends at the breast. Pacifiers can have the same effect. To try and increase supply, reduce the number of bottle feeds you give to your baby.
• nipple preference – if you’ve been bottle feeding your baby, your baby may have cottoned on to the fact that drinking from a bottle requires less effort. To breastfeed, your baby must suck to stimulate the flow of milk. With a bottle, the flow is instant. To try and encourage your baby back to the breast, try cutting down on bottle feeds.
• sticking to schedule – if you’re feeding your baby according to a schedule, this could affect your supply. Breastfeeding on demand is one of the best ways to encourage a healthy milk supply.
• sleepiness – if you have a sleepy baby, your baby may not be spending enough time breastfeeding each day. Be sure to wake your baby every few hours to offer feeds for the first few weeks. You may also want to try and keep your baby awake during feeds, you can do this by gently blowing on her face as she drifts off at the breast.
• breastfeeding obstacles – improper latch, tongue tie and the use of nipple shields are just some of the things that could be restricting how much milk your baby is able to get each feed. If you think a breastfeeding barrier is to blame, make an appointment to see a lactation consultant for advice.
• your health – your health could be impacting your milk supply. Hypothyroidism, smoking and hormonal problems could all contribute to a decreased supply.

To increase your supply, you should offer the breast frequently. You should also offer both breasts during a feed, and ensure the first breast is properly drained before offering the second. A lactation consultant is best placed to offer advice on any breastfeeding issues you may have, so make an appointment to see one as soon as possible.

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.

Now that you are a few months into parenting, you probably feel like a baby bath time professional. You’ve likely tried the smaller tubs in the sink, and have graduated to a larger baby tub placed in your actual bathtub by now. But every day your little one gets stronger and moves around more, and that squirming can create a few extra challenges for bath time!

It is also around this time that babies might start protesting a little more in the tub, especially when it comes to water around their heads and faces. But you still have to wash their scalps, so what can you do?

Some parents find that bathing with their little ones can alleviate a lot of these problems. Babies who are a few months old are simply more secure in Mom or Dad’s arms, and Mom and Dad usually feel a bit more comfortable with the hold they have on baby when they are in the tub too. Plus, little ones can still benefit from skin to skin contact at this age, and getting in the tub with your baby can be a great bonding experience.

But even if bathing with your little one isn’t your thing, there are still ways to make bath time more fun for you both.

For starters, make sure you have everything you will need (baby friendly soap, a towel, a washcloth, etc.) within arms reach before you start the bath, so that you won’t have to leave your baby’s side at all. This is important both for safety (never, ever leave the room when your baby is in the tub) and for your little one’s security.

Make sure the water is warm, but not hot, and have a few toys in the tub for your baby to start grasping at and playing with. It’s normal for some little ones to start exhibiting a fear of the water, so your role is simply to keep a smile on your face and to demonstrate to your baby how fun the water can be. Laugh when he or she splashes and talk to them throughout the bath.

Babies only need to be bathed two or three times a week, and using a baby friendly lotion or oil immediately after the bath can help to prevent and treat dry skin.

One thing to keep in mind during baby bath time: little “surprises,” otherwise known as baby poop and pee, are routinely deposited in the tub by little ones. Think of this as a parental rite of passage, and be sure to get your little one out, lotioned, and safely put in their crib or baby swing before you start in on the cleaning duty.

Written by Leah Campbell, infertility advocate, adoptive mama, writer and editor. Find me @sifinalaska on Twitter.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.

There are a lot of inevitabilities that go hand in hand with having a baby. One of them is that at some point, you will open some magazine and find a picture of some celebrity who gave birth a week or two before you and somehow, miraculously, has their pre-baby body back. It’s one of the laws of the universe, it would seem; nature’s way of making us feel guilty for not bouncing back so quickly ourselves.

When you come across those pictures, try to keep a few things in mind. Celebrities have a crew of people on board to help them bounce back like that, everything from nutritionists and trainers, to nannies and plastic surgeons. And those magazines have skilled Photoshop experts at their disposal as well. So don’t let the pictures weigh you down too much.

In fact, don’t let them weigh you down at all. These post partum months shouldn’t be about losing weight. Yes, that will happen on it’s own with time (and bonus, breast feeding can help!) but your focus now should still be on healing and being the best, healthiest version of yourself for your baby. Which means paying attention to your hunger cues (no starvation diets!) and skipping the calorie counting drama.

It also means filling up on these foods for breastfeeding that are great for you, your baby, and your breast milk:

1. Oats: It’s believed that oats serve both as an anti-inflammatory (which is great for a woman post-partum) and a milk supply booster. So start your morning off with a bowl of whole grain oats, or splurge on some oatmeal cookies.
2. Garlic: Studies have actually found that babies drink more breast milk when mothers have garlic before breastfeeding. This can be a good thing for little ones who are slow to eat otherwise, and it can also help to boost your production in the process. Plus, who doesn’t love garlic?
3. Nuts: All nuts contain amino acids that are necessary for serotonin production, which is integral to lactation. If you’re standing in the nut aisle and don’t know what to choose, go for the almonds—they’re a great source of protein as well. Breastfeeding mothers whose children have a high risk of developing an allergy, may want to discuss with their healthcare provider about eliminating foods such as dairy, nuts, eggs, and fish from their diet. However, so far there is no clear evidence that a breastfeeding mother’s diet will have any effect on whether her baby develops an allergy.
4. Healthy Fats: Every healthy diet should include healthy fats, making avocados and salmon great breastfeeding foods.
5. Water: Okay, so maybe water isn’t exactly a “breastfeeding food” or something you “eat,” but it is a necessary component of breastfeeding and overall health. Becoming dehydrated is one of the quickest ways to dry up your milk supply, so remember to always keep a full bottle of water handy!

What are your favorite foods for breastfeeding?

Written by Leah Campbell, infertility advocate, adoptive mama, writer and editor. Find me @sifinalaska on Twitter.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.