Do you need to increase your milk supply?

I often get asked for help by mother’s on how to increase your milk supply. The first question is to determine if it is in fact in need of increasing. You will need to monitor your baby’s weight. This is crucial in the early days and weeks. Note that the longer your milk supply has been low, the longer it will take to build it back up.

Suggestions on how to increase your milk supply:

• Chinese Medicine dietary therapy  says that in order to increase your milk supply you should eat papaya, ham, peanuts, black sesame seeds and stout (yes, that means Guinness).
• Breastfeed frequently and for as long as your baby will feed. Try to get at least 8 feedings in 24 hours.  More if possible.
• Offer both breasts at each feeding. Try switching your baby to the other breast as soon as their sucking slows down, even if it has only been a couple of minutes. Do the same thing on the other breast until you have offered each breast twice.  Next, let your baby nurse as long as your baby wants to. This switch nursing will ensure that your baby receives more of the higher calorie hindmilk, while also ensuring that both breasts receive adequate stimulation.
• Gently massage the breast as you nurse. This helps the richer and higher calorie milk more efficiently let down.
• Double check that you are using proper breastfeeding techniques. You want to be sure that your baby is latching on properly. If the areola is not far enough back in your baby’s mouth, they may not be able to effectively compress the milk sinuses.  Visit www.LaLecheLeagueIreland.com for more help and information.
• Avoid soothers if possible. You want your baby’s sucking needs to be met at the breast.
• Consider using a breast pump for a few days in addition to breast feeding. This may increase your milk supply.
• Use herbs to increase your milk supply. Fenugreek, Blessed Thistle, Red Raspberry, and Brewers yeast are a few herbs commonly used to increase milk production. I suggest you consult a well qualified herbalist for help. Visit www.dunboyneherbs.ie to get an appointment with a herbalist.

Tips to Prevent Cystitis Naturally When You’re Pregnant

Recurring Cystitis (also known as Urinary Tract Infections- UTI’s) when you’re pregnant can become a big problem for some women.  My clients are also usually trying to be as healthy as they can because they are pregnant and they don’t want to have to end up frequently taking lots of antibiotics. We frequently get enquiries for help with cystitis and everyone always ask if there is anything they can do in addition to the acupuncture to help prevent cystitis. If you suffer regularly from Cystitis and you’d like some things you can do on your own to help prevent it from happening, then read on for a list of effective measures you can take. In addition to doing your best to keep the area clean (ie: always wiping front to back) there are dietary changes you can implement.

Actions you can take to help prevent Cystitis when you’re pregnant:

-Make sure your fluid intake is the proper amount for you. Your urine should be clear, have a yellow hue, but not dark yellow or cloudy and murky.  It should not have a strong smell either. Visit here for an infographic showing healthy and unhealthy urine colours.  Plenty of fluids going through your urinary tract system will help prevent cystitis by flushing out any lingering bacteria.

-Drink barley water regularly. This can be considered part of the daily fluid intake mentioned above. Barley water has long been used to prevent  cystitis and it’s quick and simple to make yourself. Just boil one litre of water with one handful of pearl barley. Let it gently simmer and reduce down to about half the liquid. Strain and then drink the liquid. You can drink it warm or when it has cooled down, it’s your preference. Add a squeeze of lemon juice. It’s pretty bland tasting, but you can also sweeten it with a little touch honey of you like.

-Drink cranberry juice. This is the most commonly known natural way to prevent Cystitis / Urinary Tract Infections. Studies have shown that cranberry juice inhibits the ability of bacteria to adhere to the lining of the bladder. Two glasses of unsweetened cranberry juice a day is the recommended dose.

-Add Blueberries to your diet, they have a similar action to that of cranberries. Eat them fresh with some plain natural yoghurt or put some blueberries in your cereal or even in your salad.

-Avoid coffee (both decaffeinated and with caffeine) as coffee is a bladder irritant.

-Avoid sugar because it lowers the immune response and you are trying to combat bacteria to prevent cystitis.

-Eat garlic and onions. They are both naturally antibiotic.

-Drink a juice combination of cranberry, pineapple and apple as recommended by Jason Vale, popularly known as the juice master.   Check out his recipe for Cystitis / UTI’s here.  Or drink a green juice daily consisting of celery, parsley, spinach and green apple. This will help reduce acidity and calm an irritated bladder.

Is pregnancy yoga for you?

My clients are always asking me if there is anything they can do on their own between pregnancy acupuncture sessions and I think pregnancy yoga is ideal.

No previous yoga experience is necessary, but a reputable Yoga studio will usually require you to be at least 14 or 15 weeks pregnant. What I think is really great about attending pregnancy yoga classes is that you will find support and camaraderie with people who are going through a similar pregnancy experience. Sharing yoga with like-minded people, you will emerge from pregnancy yoga classes feeling renewed, nourished, inspired and utterly supported during your pregnancy.  You will take home some valuable tools and ideas with you. You’ll also make some great friends you can enjoy your upcoming maternity leave with.

Pregnancy is a wonderful time to practice yoga. Specialised pregnancy yoga classes will help a woman both emotionally and physically. helping her to release any tension in the body while also helping to ease emotional changes while bringing balance and a feeling of groundedness.

There are many changes happening during pregnancy such as hormonal and structural changes in her body.  Therefore a woman needs to be gently facilitated through specially modified set of yoga movements that support both Mum and Baby as you move through each stage.

Pregnancy yoga is a wonderful way to also bond with unborn baby.  Through some very gentle breathing practices, you will learn relaxation while also learning to prepare for birth through the breath and visualisation.

Benefits of pregnancy yoga:

• Improves Flexibility & Strength
• Improves Circulation & Breathing
• Raises Energy Levels
• Aids Relaxation & Helps Sleep
• Physically & Emotionally Grounding

Pregnancy Yoga offers:

• Gentle stretching & strengthening of the body while strengthening pelvic floor muscles.
• Time to focus on yourself and your baby.
• Learn techniques to help relieve aches and pains associated with pregnancy.
• Learn about choice of positions for labour.
• Learn about optimal foetal positioning.
• Learn about breathing techniques for labour & birth.
• Spend time in the company of other Mummies to Be.
• Enjoy a lovely relaxation to send you floating home.

We recommend pregnancy yoga classes at the following Yoga Studios:

In Clane:  www.breathingplace.ie

In Celbridge: www.yogaessence.ie

In Lucan, Dublin: www.barefootyogastudio.ie