Weaning Tips
Not many people go public with how hard weaning is.
Breastfeeding is hard, doesn’t feel natural at first, and is finally getting some air time; but weaning—
many women fall into depression because of the invisible struggle, lack of support, and massive hormonal changes that come with it.
Here’s to supporting you and baby through the lesser talked about “weaning journey”—
Nutrients to Support Weaning Mums
MACA*
this Peruvian root can be ordered online via Amazon or found at major health food stores. Please look for the “gelatinized” (not raw) powder as it is better absorbed and digested by the body.
Flavor profile: nutty, butterscotch
How to incorporate into diet: mix into beverages or/and blend into smoothies
Why it works: Maca is an adaptogen (as implied in the name, it helps you “adapt” during unpredictable / stressful life events). Adaptogens like Maca help promote balance in the body, deeply nourish, increase energy, and elevate mental function all while balancing hormones. Amazing, right?
*as with anything sourcing is important. Scroll down for a smoothie recipe I have on repeat!
Healthy Fats
During weaning, a mum’s hormones are in a state of fluctuation so healthy fat sources (i.e. avocados, 100% coconut milk, coconut oil, grass fed butter, and animal fats) are hugely essential to assist in balancing hormones and providing nourishment.
Electrolytes like LMNT*
Since caffeine and sugar are not your friends especially during this season, things like coffee and sweets should be minimized during this time. Not only does LMNT electrolyte packets provide critical nutrients in measurements backed by science (i.e. magnesium, potassium, sodium) but also they provide an energy burst. It’s often helped me replace my afternoon/morning cup of joe. With delicious flavors like grapefruit and watermelon salt, LMNT has also helped me cut my afternoon sugar cravings.
*My link gets you a free pack of each flavor with a purchase.
Nutrient-Dense Foods
grass-fed beef liver / pasture-raised chicken liver (or desiccated liver pills)
3rd party tested, pesticide free bee pollen—
Read here to learn more about why we say bee pollen is “Nature’s Multivitamin”
iodine rich foods (i.e. kelp, wild-caught seafood, etc)
magnesium (i.e. dark chocolate, sprouted pumpkin seeds, and supplements)
calcium (i.e. raw dairy products, shrimp, beet greens, broccoli, etc) and
DHA / Omega-3 rich food (i.e. wild-caught seafood, Rosita Cod Liver Oil, etc)
These are all examples of nutrients and/or nutrient-dense foods that your body needs even during this transition of weaning baby off of your milk. Oftentimes, mums are depleted of these key nutrients especially after having provided so much sustenance for her baby in utero and earth-side.
Well done, mum. You deserve this and so much more.
AVOID Soy
Non-fermented soy has repeatedly been proven to interfere with hormone balance as it interferes with estrogen receptors, confuses the body, and disrupts the body’s natural process of hormone creation. Some soy alternatives include
Coconut aminos > Soy Sauce
100% coconut milk / raw milk > Soy Milk
100% grass fed Swedish protein powder > Soy protein powder
(Discount: MUMWITHABUN)
Chocho bean powder > Soy powder
(Discount: MUMWITHABUN)
100% avocado oil / coconut oil / grass-fed butter > Soybean oil
If using fermented soybean paste, be sure to read the full ingredients list and avoid any fillers/preservatives all of which impact gut health
In general, I stay away from soy unless it is a high quality, organic Natto as consumption of other types of soy cause my skin to breakout. Skin issues also happen to be a common weaning side effect.
LIMIT caffeine / sugar
Unfortunately these both negatively impact your body’s ability to create hormonal balance as it affects the nervous.
Re: Caffeine & sugar
These both impact the body in such a way that they contribute to the anxiety, irritability, and mood imbalance mums experience during this weaning period.
Opt for protein, fat, and fiber rich snacks (check out our energy ball recipe) for energy and satiety.
Re: Caffeine & coffee
Opt for decaf if you have the option and lean on lesser caffeinated beverages like matcha if coffee is something you rely heavily on.
Always choose coffee that has been tested for toxins & mold - this is a growing and serious health concern for coffee lovers. This is why I choose Purity Coffee - get 20% off your first purchase with my code: mumwithabun
Lifestyle Changes to Support the Weaning Mum
“Self-Care” is a misunderstood term these days, but whatever it looks like for you, prioritize it. While self-care varies from person to person, the following “self care” lifestyle habits are worth considering to help address weaning symptoms like anxiety, insomnia, irritability, skin breakouts, and mood imbalances:
Regularly go outside
Get out in the fresh air and watch the sunrise / sunset
Ground yourself
Go barefoot in grass or in the beach sand
Get Active in Nature
Hiking, walking at the beach, and going out for a walk does something beautiful for the mind, soul, and body (i.e. the nervous system too!)
Stretch / Yoga / Movement
Communicate and work with your partner / community so you don’t have to “squeeze in” me time
Get a professional massage or/and facial
Receiving touch is important for releasing Oxytocin, the feel good hormone you used to get regular and healthy doses of every time you breastfed!
Bubble bath
If bubble baths with candles and soothing music is your thing, do it! I feel anxious in a bath when so many things need to be done, but Epsom Magnesium Salt baths… mmm those are my jam!
Prioritize sleep
Consider supplementing with Magnesium before bed if sleep is something you consistently struggle with
Create good sleep hygiene habits:
make your bedroom cool & completely dark
Get away from the screen and electronics 2 hrs before bed
Get serious about managing blood sugar as it affects sleep quality & duration
Balance your Blood Sugar Levels
This looks like making sure you have a hearty portion of quality protein*, fat, and fiber (i.e. greens) on your plate/in your drink for every meal and snack. The fat, fiber, and protein elongate your blood sugar curve and help to ensure your blood sugar levels remain stable - you won’t be so fatigued and bothered by PMS-like symptoms.
I love my “Maca weaning latte” first thing in the morning to help me balance my hormones, hit my protein/fat/fiber goals, and energize myself for the day!
MACA WEANING LATTE
Blend the following in a blender
1 c ice (cold option)
1 c 100% coconut milk (warm option: warm it up first)
2 tsp gelatinized Maca powder
1 tbsp cacao powder
1 tsp turmeric powder
1 scoop wellmade acacia fiber or 1 tbsp psyllium husk
shot of decaffeinated Purity coffee (optional)
Understand What is Happening
Your body has gotten used to receiving a dose of the feel good, “love hormone”, oxytocin, with every nursing session. This is the powerful hormone that helped you bond with your baby and create more milk.
When weaning commences, this “love hormone” hormone decreases while estrogen & progesterone increase. This drop and rise of hormones can lead to the following weaning symptoms:
Con’s: Sadness, anxiety, irritable, mood imbalance, depressed, skin breakouts, PMS-like symptoms, insomnia
Pro’s: Libido boost; stronger bones, skin, hair, and muscles.
With time, your body will regulate your hormones so let it do it’s thing by managing stress, fueling up with nutrient-dense quality food, and acknowledging this major shift you’re going through.
A Final Note on Weaning
I know this sounds like a lot so receive these tips and apply it wherever and whenever you can.
Congratulations on completing your breastfeeding journey.
Well done! Rest well, friends.
-Mum with a Bun
Just a weaning Mum taking some time for “self care” — Pranamat Eco Acupuncture mat* & direct sunlight.
(*Discount: mumwithabun for 10% off)
