Niamh Dunne

Nutritional Needs of Breastfeeding Mothers Written by nutrition student Millie Rose Introduction WHO and UNICEF recommend that children initiate breastfeeding within the first hour of birth and be exclusively breastfed for the first 6 months of life, meaning no other foods or liquids, including water. From the age of 6 months, children should begin eating safe and adequate complementary foods, whilst continuing to breastfeed for up to 2 years of age or beyond. Breastmilk provides all the energy and nutrients that an infant needs for the first few months of life. It is safe, clean and provides antibodies, which help to protect infants from common childhood illnesses (WHO, 2025) and growth factors, which allow your baby to grow and develop healthily (Ballard and Morrow, 2014). For breastfeeding month, it is time to recognise breastfeeding as a powerful foundation for long-term health, development, and equity. This blog will delve into the nutritional needs of breastfeeding mothers, how diet affects nutrients in breastmilk, breastfeeding myths, and a sample meal plan for breastfeeding mothers. Nutritional Needs of Breastfeeding Mothers What goes into your milk? As a breastfeeding mother, your nutritional status, supplements, and medication you take may affect the quality of your milk, as well as the volume you produce. This is why it is vital you must keep a nutritious diet that supports you and your baby. If you take any supplements or medication, you should consult a lactation consultant or doctor to check they are safe to breastfeed with. It is also important to note that you and your baby may not need supplements, as your diet is usually sufficient. Hydration The initial milk to come through is called colostrum, a thick, yellow liquid. It appears like this because it is highly concentrated with all the nutrients your baby will need (Cleveland Clinic, 2023). Infants should consume 150-200ml per kg of body weight per day until 6 months old (NHS, 2021). This means as the baby’s weight increases and the volume you are feeding to your baby increases, your hydration requirements will increase too. You may need to have an extra drink of water while you are breastfeeding. See Nutrition and Hydration Week Blog for some simple tips on how to increase your fluid intake. Nutrition While you are breastfeeding, you do not need to follow a specific diet, however it is recommended to eat a variety of foods to make up a healthy diet. Eating a wide variety of foods including carbohydrates, protein, fats, fibre, fruit and vegetables ensures diversity of nutrients, feeds your gut microbiome and gives you enough energy to sustain motherhood. Try to eat the rainbow, adding different vegetables, fruits, legumes (such as beans, chickpeas, lentils), grains (such as rice, wheat, oats, quinoa, rye), nuts, seeds, herbs, and spices to your meals (NHS, 2020) In the UK, it is difficult to get enough Vitamin D from your diet alone. If you are breastfeeding, it is advised you take a 10mcg Vitamin D supplement in the winter months; October to March when sun exposure is limited. Exclusively breastfed babies and babies who receive less than 500ml of formula per day are advised to take 8.5-10mcg vitamin D every day, until they are 1 years of age. Children over the age of 1 year and adults are advised to take 10mcg vitamin D daily (NHS, 2025). Iron – Breastmilk contains only a small amount of iron, so your baby will rely on stores passed through the placenta before birth. If there is a chance you were iron deficient during your pregnancy, which may mean your babies iron stores are low, you should consider taking an iron supplement while breastfeeding, as well as consulting a doctor to check your baby for an iron deficiency. Calcium – There is a higher need for calcium when breastfeeding. This is because of the demand for calcium in breast milk which supports the infants growth and development. A supplement is not usually necessary, but you may wish to consider adding more calcium into your diet (NHS, 2020). Include foods such as dairy, fish with bones such as sardines, tofu, green leafy vegetables such as broccoli or kale, nuts and seeds. Considerations while breastfeeding Allergens If any sensitivities are found in your baby, these should be eliminated from your diet, as there may be traces in your milk. However, if you do not notice any sensitivities, you should continue to include allergens in your diet, including cow’s milk, eggs, and nuts (NHS, 2020). Alcohol It is recommended to avoid drinking alcohol while you breastfeed your baby. However, if you do drink alcohol, it is recommended to avoid feeding your baby breastmilk for at least 2 hours and throw away milk produced during this time (NHS, 2022). Caffeine It is recommended that you do not exceed 1 caffeine drink or 300mg per day, while breastfeeding. This may include coffee, tea, fizzy drinks, energy drinks and chocolate (NHS, 2025). An alternative could include 150ml of fruit juice, decaffeinated drinks, or sparkling water. Myths Current advice is to include allergens in your diet unless you or your baby are allergic to them. There is not sufficient evidence to show eating allergens causes allergies in your baby (Lodge et al, 2015). Signs of a baby having an allergic reaction include eczema, hives, vomiting, diarrhoea, and respiratory issues. If your baby shows signs of a mild reaction, including rashes, remove the trigger, if known from your diet, and observe in case of worsening symptoms. If your baby shows signs of a serious reaction, including difficulty breathing, a swollen face and becoming limp, call 999 and state anaphylaxis (NHS, 2024). 2) Breastmilk does not have enough nutrients Breastmilk contains energy and all the nutrients needed for the first 6 months of life (WHO, 2025). Your health visitor should identify that your baby is putting on enough weight and look out for signs of deficiencies. 3) “There is no difference between breast milk and formula” Formula mimics breast milk, however, it

Changes in cravings, hunger and diet during the menstrual cycle Introduction Many women experience changes in appetite and cravings at different parts of their cycle, but why is this? This blog will explore hormonal changes during the menstrual cycle and their impact on your appetite, cravings and dietary intake, and how this change is based on where you are in your menstrual cycle. Read until the end for some tips to improve your dietary habits during your cycle. What phases are there in the menstrual cycle? (Image, Clue, 2019) The menstrual cycle starts on the first day of your period and ends the day before your next period begins. There are different phases in the menstrual cycle; follicular phase (days 1-14) and luteal phase (days 14-28). Our hormone levels fluctuate throughout our cycle therefore potentially having an effect on our diet, mood, digestion, libido, skin, headaches etc. Please note: a cycle from 21-35 days is considered normal 1) Menstrual phase – also known as your period At the end of your cycle and at the start of menstruation, estrogen and progesterone levels drop. During this phase you may experience symptoms such as abdominal muscle cramping, mood swings, and tiredness. Changes to cravings, hunger and diet in the menstrual phase: Cravings: You may experience an increase in cravings for sugary or fatty foods. This is because when estrogen drops, serotonin also drops, which may increase the want for comfort foods, to raise serotonin temporarily (Dye and Blundell, 1997). Hunger: Your hunger may decrease slightly. This is because progesterone and estrogen have lowered appetite as the body is more sensitive to leptin, the hormone which makes you feel full (Hirschberg, 2012). Diet: See recipes here 2) Follicular phase – the first day of your period to ovulation, it overlaps with the menstrual phase During this phase, there is a surge in estrogen, to prepare the body for a potential pregnancy. The symptoms will overlap with the menstrual phase and should reduce when the menstruation finishes, leaving you with more energy and improved mood. Changes to cravings, hunger and diet in the follicular phase Cravings and Hunger: After menstruation, cravings and hunger also reduce due to rising and lowering estrogen levels and low progesterone levels (Hirschberg, 2012). Additionally, leptin sensitivity increases, reducing hunger; this also increases serotonin, reducing cravings and emotional eating (Dye and Blundell, 1997) (Klump et al., 2014). Diet: Continue eating a varied and balanced diet including: 3) Ovulation phase – the period of your cycle where you are fertile During this phase, there is a rise in leuitenising hormone (LH), triggering an egg to be released and a slightly raised temperature. After ovulation, estrogen drops. Some women experience symptoms, such as mild abdominal cramping and mood changes. Changes to cravings, hunger and diet in the ovulation phase Cravings and Hunger: When estrogen is at its highest, before ovulation, leptin sensitivity is enhanced, so there is less hunger, fewer cravings for sugary or fatty foods, so better food choices are likely. However, after ovulation, the opposite happens as estrogen falls, leading to more hunger and cravings (Dye and Blundell, 1997) (Klump et al., 2014). Diet: Intake at the start of the ovulation phase may be lower than the end of the ovulation phase, depending on when the egg is released during the phase. 4) Luteal phase During this phase, progesterone and estrogen increase again, if pregnancy does not occur, these fall again. Additionally, you may experience pre-menstrual symptoms (PMS), which causes symptoms such as bloating, mood changes, changes in food cravings and you may have trouble sleeping. This is caused by the fall in hormones (Watson, 2018). Changes to cravings, hunger and diet in the luteal phase Cravings and hunger: As progesterone and estrogen increase, hunger and cravings increase (Dye and Blundell, 1997). Progesterone is highest before our period. Diet: Due to higher cravings and hunger you are more likely to increase your food intake. This was shown in a study, where they found that women consume 180 kcal more during their luteal phase, in comparison to their follicular phase (Rogan and Black, 2022) Did you know? It is thought that over 90% of women experience at least one premenstrual symptom, and around 48% of people experience PMS (NICE, 2024). This is why it is vital that we understand the impact these symptoms have on our diet and learn ways to work with it, not against it! There is a higher desire for caloric foods, foods high in fats, sugar and salt during the luteal phase compared to the follicular phase. However, the total intake of calories, macro and micronutrients didn’t fluctuate (Souza et al., 2018). Current studies do not consider psychological factors enough. You may notice changes to your cravings, hunger and diet due to symptoms, in addition to hormonal changes. For example, abdominal cramping during your period may suppress your appetite or women who experience PMS may experience increased consumption of comfort foods when they experience mood changes (emotional eating). Does this change throughout my life? From when you first start your periods, also known as the menarche, to when your periods stop, also known as the menopause, your periods may change, and so may your cravings, hunger and diet. This is due to changing hormones during your fertile years heading towards perimenopause. However, your cycles may also change when you are postpartum or breastfeeding! Did you know? Around ovulation, women are more likely to choose new food options. Women, earlier or later in their cycle, are less likely to explore new foods and stick with known options or comfort foods (Nijboer et al., 2024). This has also been found in animals and is linked to changes in higher estrogen levels around ovulation. As more research is carried out, we will gain more evidence to explain why this is happening! What can you do? You can track what phase of your menstrual cycle you are in by using a tracking app, tracking your temperature or manually recording using

Gestational Diabetes Written by nutrition student Millie Rose Introduction Diabetes week is here bringing awareness to the chronic health condition. There are 3 types of diabetes, including Type 1, Type 2 and Gestational. However, this blog will focus on gestational diabetes and how diet can help manage your blood sugar levels. Read until the end for recipes for women with Gestational Diabetes. Why is this relevant? Gestational Diabetes affects 1 in 20 pregnancies in the UK (Diabetes, 2023). Gestational diabetes can make it difficult to manage blood sugar levels, which may lead to symptoms such as increased thirst and urination, a dry mouth, and tiredness (NHS, 2022). It is important that you learn to manage your blood sugar levels if you have gestational diabetes, for the health of you and your baby. What is gestational diabetes? Gestational diabetes is when blood sugar levels are high during pregnancy. It occurs because the body cannot produce enough insulin to reduce blood sugar levels after eating, leading to spikes in blood sugar that don’t settle. Blood sugar levels usually level out after birth. Who is more likely to get gestational diabetes? (NHS, 2022) Why? These risk factors have a correlation with insulin resistance. A healthy individual will produce insulin when blood sugar rises after eating. The insulin will be responded to, and the blood sugar levels will reduce to a pre-eating level. Insulin resistance is where insulin is produced when blood sugar rises after eating. However, the insulin is not responded to, and the blood sugar levels remain high. Often in gestational diabetes, insulin is produced in response to increasing blood sugar levels; however, it is not responded to, so blood sugar levels remain high. This can be due to placental hormones making insulin less efficient. How is gestational diabetes diagnosed? If you have one or more risk factors for Gestational Diabetes (see list above), you will be screened for Gestational Diabetes earlier in your pregnancy. This is done by an oral glucose test, where a blood test is taken in a fasted state and 2 hours after a glucose drink. However, some women may have high blood sugar levels, which are indicated by symptoms including increased thirst, increased urination, a dry mouth, tiredness or blurred eyesight, which may also prompt earlier testing (NHS, 2022). Gestational Diabetes may also be detected later in your pregnancy. What happens after diagnosis, during pregnancy? You will be given a blood sugar testing kit to measure your blood sugar levels throughout the day, especially after eating. This requires a small finger prick for a drop of blood, allowing you to get a blood sugar reading. Controlling blood sugar levels is vital to reduce the effects of Gestational Diabetes, meaning diet is an important factor to monitor. Continue reading to learn how to manage your blood glucose through your diet. Additionally, being more active can help reduce blood sugar levels. Walking, swimming, and prenatal yoga may be more suitable options during your pregnancy. However, in severe cases insulin injections may be necessary to reduce blood glucose. Additionally, your midwife will talk to you about monitoring what is needed throughout pregnancy and birth. It is recommended to give birth before 41 weeks with gestational diabetes to reduce the risk of complications to you and your baby, so an induction or caesarean section may be considered. (NHS, 2022) What can I do? 1. Swap to wholegrain options How to apply this: 2. Reduce refined sugar How to apply this: 3. Check portion sizes How to apply this: 4. Choose and plan healthier snacks How to apply this: 5. Opt for lower Glycaemic Index foods How to apply this: (Diabetes UK) (Diabetes UK, 2023) Exemplar Meal Guide Breakfast: Overnight oats with figs and honey Lunch: Tahini goddess lunch bowl Dinner: Chorizo and bean stew Snack option 1: Crunchy chocolate quinoa bites Snack option 2: Creamy smooth hummus with cucumber or carrot sticks Snack option 3: Dark chocolate dipped strawberries/fruit What is the impact of Gestational Diabetes after birth? Having Gestational Diabetes during your pregnancy increases the risk of having Type 2 Diabetes, which is lifelong. Women who have had gestational diabetes have their blood sugar levels tested every year to detect whether they are pre-diabetic or diabetic. It is especially important that women who have had gestational diabetes maintain a healthy weight by eating a balanced diet and exercising regularly to prevent development of type 2 diabetes after pregnancy. Continuing the habits in the ‘What Can I do?’ section after birth will also reduce the risk of type 2 diabetes, in which mothers who have had Gestational Diabetes are at a greater risk of developing. References: Buchanan, T.A., Xiang, A.H., & Page, K.A. (2019). Gestational diabetes mellitus. Nature Reviews Disease Primers, 5, Article 47. https://doi.org/10.1038/s41572-019-0098-8 Diabetes UK. Glycaemic Index and Diabetes. [online] Available at: https://www.diabetes.org.uk/living-with-diabetes/eating/carbohydrates-and-diabetes/glycaemic-index-and-diabetes Diabetes UK (2023). Causes of Gestational Diabetes. [online] Diabetes UK. Available at: https://www.diabetes.org.uk/about-diabetes/gestational-diabetes/causes. Diabetes UK (2023). What can I eat with Gestational Diabetes? [online] Diabetes UK. Available at: https://www.diabetes.org.uk/living-with-diabetes/eating/gestational-diabetes Hillier, T.A., Pedula, K.L., Ogasawara, K.K., et al. (2021). A Pragmatic, Randomized Clinical Trial of Gestational Diabetes Screening. New England Journal of Medicine, 384(10), 895–904. doi:10.1056/NEJMoa2026028. NHS (2022). Gestational Diabetes. [online] NHS. Available at: https://www.nhs.uk/conditions/gestational-diabetes/. Simmons, D., Immanuel, J., Hague, W.M., et al. (2023). Treatment of Gestational Diabetes Mellitus Diagnosed Early in Pregnancy. New England Journal of Medicine, 388(22), 2132–2144. doi:10.1056/NEJMoa2214956. Zhang, C., Rawal, S., & Chong, Y.S. (2016). Risk factors for gestational diabetes: is prevention possible? Diabetologia, 59(7), 1385–1390. https://doi.org/10.1007/s00125-016-3979-3 Zhu, Y., & Zhang, C. (2016). Prevalence of Gestational Diabetes and Risk of Progression to Type 2 Diabetes: a Global Perspective. Current Diabetes Reports, 16(7), 7. https://doi.org/10.1007/s11892-015-0699-x

Women’s Health Week Written by student Millie Rose Introduction It’s Women’s Health week this week, where we are encouraged to take a moment to understand and look after our health at every stage of life. Women’s health has previously been seen as taboo and has often led to women feeling alone. However, with recent research estimating “up to one in three women live with heavy menstrual bleeding” and a significant number of women have gynecological issues including PCOS, endometriosis and adenomyosis (Women and Equalities Committee, 2024), it is more important than ever that women recognise when something is not right with their body and how to approach it. This blog will investigate what women’s health should look like and what to look out for, including symptoms of common conditions that affect women. Nutrition can help reduce the impact of symptoms, but sometimes medical intervention is still needed. What does good women’s health look like? In order to recognise when something is not right with your body as a woman, it is vital to know – What does good women’s health look like? And what should I look out for? And this varies for every individual Women’s health involves physical, mental and emotional health. Specific considerations that should be taken when looking into women’s health and nutrition include: Reproductive health: What to look out for in reproductive health: Menopause: What to look out for in menopause: (NHS, 2022) Bone health: What to look out for in bone health: Common concerns and nutrition Polycystic ovary syndrome (PCOS) (Cleveland Clinic, 2023) Polycystic ovary syndrome (PCOS) is a condition affecting 1 in 10 women’s ovaries in the UK. It causes irregular periods and sometimes there is no ovulation. It also increases androgens, which leads to higher levels of testosterone, which may cause excess facial or body hair. Additionally, the condition may cause polycystic ovaries, meaning ovaries become bigger and may have fluid-filled sacs around eggs. These cysts can make it difficult for the ovaries to release an egg, meaning ovulation does not take place. However, cysts are not necessary for a diagnosis of PCOS. Symptoms of PCOS: Nutritional considerations: (NHS, 2022) Endometriosis and Adenomyosis Endometriosis is a condition, affecting 1 in 10 women, where “cells similar to those in the lining of the womb grow in other parts of the body”, commonly around the womb, affecting organs around the womb, such as the bladder, bowel and intestines, as well as fallopian tubes and ovaries. To read more about Endometriosis and nutrition click here. (NHS, 2024) (Health direct Australia, 2019) Adenomyosis is a condition where “the lining of the womb starts growing into the muscle in the wall of the womb”. (Mayo Clinic, 2018) Symptoms of adenomyosis: (NHS, 2023) Nutritional considerations: Multiple studies have found dietary interventions have a positive effect on endometriosis (Nirgianakis et al., 2021). Both diseases cause inflammation, which worsens symptoms. Sometimes this inflammation can be caused or worsened by certain foods. An elimination diet, such as a gluten-free diet, Mediterranean diet and anti-inflammatory diet can help you to determine foods that worsen your symptoms. It is recommended to seek support from a health professional so that you don’t cut out certain nutrients or food groups and worsen your symptoms. Gluten-free diet: Gluten is found in wheat, barley and rye and often in baked goods. Alternatives include: Mediterranean diet: Includes a diet rich in: Reduces or limits in diet: (Cleveland Clinic, 2022) Anti-inflammatory diet: Anti-inflammatory foods: Inflammatory foods: (BHF, 2025) It is important to note that endometriosis does not have a cure and adenomyosis can only be cured by hysterectomy. Some women will need medical intervention; however, dietary interventions can be used alone or in combination with medication to help improve symptoms. Additionally, dietary interventions may not work for some individuals. Conclusion Women’s health should not be taboo, and you have a right to seek help to improve your health. With a good understanding of what your health should look like, as a woman, you should be able to identify when there may be a need to see a healthcare professional, such as a doctor or nutritionist, to help you improve your understanding of what may be causing it and to improve your symptoms. References British Heart Foundation (2025). Anti-inflammatory diet. [online] British Heart Foundation. Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/anti-inflammatory-diet#fightinflammation [Accessed 27 Apr. 2025]. Cleveland Clinic (2022). Mediterranean Diet. [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet. Cleveland Clinic (2023). Polycystic ovary syndrome (PCOS). [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos. Health direct Australia (2019). Endometriosis. [online] Healthdirect.gov.au. Available at: https://www.healthdirect.gov.au/endometriosis. Mayo Clinic (2018). Adenomyosis – Symptoms and causes. [online] Mayo Clinic. Available at: https://www.mayoclinic.org/diseases-conditions/adenomyosis/symptoms-causes/syc-20369138. NHS (2017). Irregular periods. [online] nhs.uk. Available at: https://www.nhs.uk/conditions/irregular-periods/. NHS (2019). Periods and Fertility in the Menstrual Cycle – Periods. [online] NHS. Available at: https://www.nhs.uk/conditions/periods/fertility-in-the-menstrual-cycle/. NHS (2022). Symptoms – Menopause. [online] NHS. Available at: https://www.nhs.uk/conditions/menopause/symptoms/. NHS (2022). Osteoporosis. [online] NHS. Available at: https://www.nhs.uk/conditions/osteoporosis/causes/. NHS (2022). Polycystic Ovary Syndrome. [online] NHS. Available at: https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/. NHS (2023). Adenomyosis. [online] nhs.uk. Available at: https://www.nhs.uk/conditions/adenomyosis/. NHS (2024). Endometriosis. [online] NHS. Available at: https://www.nhs.uk/conditions/endometriosis/. NHS (2024). Heavy periods. [online] NHS. Available at: https://www.nhs.uk/conditions/heavy-periods/. Nirgianakis, K., Egger, K., Kalaitzopoulos, D.R., Lanz, S., Bally, L. and Mueller, M.D. (2021). Effectiveness of Dietary Interventions in the Treatment of Endometriosis: a Systematic Review. Reproductive Sciences, 29(1). doi:https://doi.org/10.1007/s43032-020-00418-w. Women and Equalities Committee (2024). Women’s reproductive health conditions. [online] Parliament.uk. Available at: https://publications.parliament.uk/pa/cm5901/cmselect/cmwomeq/337/report.html