MASTITIS

By Emma McShane, Dietitian, August 2021

What is Mastitis?
Mastitis is inflammation of the breast tissue, affecting 10-25% of breastfeeding women. The majority of cases occur during the first 6 weeks of breastfeeding, however mastitis can occur at any time during the breastfeeding journey. Mastitis can be caused by engorgement or inadequate milk removal from the breast, resulting in a blocked duct. This causes the milk blocked behind the duct to be forced into the nearby breast tissue, causing inflammation. This inflammation is known as mastitis and can lead to infection. Fast and supportive treatment is needed, as mastitis can lead to early weaning from the breast, or complications such as a breast abscess if left untreated.

Mastitis may occur due to latching problems, sucking issues, sleepy babies, oversupply, or hurried feeds, including limiting a baby’s time at the breast. These factors can affect how much milk is drained from the breast.

How do I prevent Mastitis?

Ensure your baby is well-positioned and attached to the breast.
Make sure your bra is loose and there is no pressure on your breasts e.g. clothing or fingers while feeding.
Feed on demand, offering flexible and frequent access to the breast, as missed feeds or long intervals between breastfeeding can increase your risk of developing mastitis.
Relax whilst breastfeeding to help encourage your milk flow.
Gently massage the breast by stroking towards the nipple whilst your baby feeds.
If your breasts become uncomfortably full, wake up your baby to feed them. If they do not want to feed, express a small amount for comfort.
Hand express to empty the breast.
Practice good hygiene, and if using a breast pump, clean this often, as this will help to prevent contamination.
Check your breasts frequently for lumps, pain, or redness.
Alternate from which breast you begin each feed, as this will help to ensure one breast is drained well at every second feed.
Let your baby finish when they’re ready to ensure they have taken the most milk out of the breast. Avoid timing your baby at the breast.
If you choose to wean your baby, make sure you do this slowly as rapid weaning can cause mastitis.
Stress, fatigue, vigorous exercise, or overall poor health and nutrition can increase your risk of mastitis, so self-care and adequate nutrition is essential.

Symptoms:
Please note that some mothers do not get the early signs of a blocked duct, and feel that mastitis comes on ‘out of the blue’.

Treatment:
It is important that if you feel a blocked duct coming on, to start treatment immediately. The most important part of treatment is to allow for effective milk removal, regularly.

It is important to drain the breast often, but gently.
Feed frequently, starting on the affected breast. This is not the time to wean your baby as symptoms can worsen. Allow your baby to drain the breast and also make sure that you are offering the unaffected breast. The milk is safe for your baby to drink.
Change feeding positions as this may help to clear the blockage. You can try positioning your baby at the breast with their chin or nose pointing to the blockage, as this will help drain the affected area.
Gently massage your affected breast, as this will help to improve drainage and symptoms.
Ensure good positioning and latch. A lactation consultant can help you to achieve this.
Use cold packs on the affected breast, as this can help to reduce swelling and relieve pain.
Use warm heat packs sparingly just before bed (only for a few minutes), to help trigger your let-down to help clear the blockage.
It is very important to get as much rest as possible.
Simple analgesia can be taken as needed such as paracetamol or ibuprofen.
When treated promptly, a blocked duct should clear in 24-48 hours.
If the blockage is not clearing within 24 hours, seek advice from your doctor, as antibiotics may be needed if an infection occurs. Please note that antibiotics only treat an infection, not the cause of the blockage.
Milk supply can sometimes be affected when mastitis is occurring, so look out for signs that your baby is getting enough milk including urine and stool output, and that your baby is putting on weight. A change in supply can be addressed with frequent and effective feeding.
A Lactation Consultant can check your baby’s positioning at the breast to prevent mastitis & blocked ducts.
Breast ultrasound can be an adjunct to treatment to help clear the blocked duct.

Nutrition:
It is very important to keep up your fluids, which means consuming >2 litres per day

Breastfeeding is a demanding process on the body that requires more energy and protein than usual. Other important nutrients include iron, iodine, and calcium. A dietitian can help you to meet your requirements.
Try to eat regular meals & snacks across the day, even if feeling unwell.
Simple meal and snack ideas include: Scrambled eggs with toast and chopped vegetables, baked beans on toast, roasted chickpeas, vegetable sticks and hummus or cheese and crackers.
Below is the Australian Guide to Healthy Eating recommended serves for each food group during breastfeeding.

Are probiotics helpful?

Scientific trials have found inconclusive results on the benefits of probiotics to prevent or treat mastitis. There is an emerging field of research to suggest that probiotic use may help to prevent mastitis, however further research needs to be conducted in this area to reach a conclusion.

April 23, 2023

WEIGHT LOSS AFTER BABY AND SPECIAL DIETS/SITUATIONS

April 23, 2023

By Emma McShane & Nicole Bando

WEIGHT LOSS AFTER PREGNANCY

There is a lot of pressure from society on women to ‘bounce back’ to their pre-pregnancy weight, however, this is not realistic nor recommended. Some of the weight gained during pregnancy is used to fuel breastfeeding, which is why breastfeeding can help a woman gradually return to her pre-pregnancy weight. Weight loss is recommended at the rate of around 2kg loss per month, as this does not affect breast milk production. It takes 9 months to grow a baby, so it is expected to take 9-12 months to return to pre-pregnancy weight. It helps to be patient, realistic and kind to the incredible body capable of growing a child. Restricting eating can affect not only a mother’s health but can reduce milk supply and impact a woman’s bone health.

Aim to be intuitive with eating (e.g. listen to hunger cues), choose whole foods from the core food groups and avoid too many high sugar and high fat treat foods to help weight loss to occur gradually. See these posts on a woman’s special needs whilst breastfeeding: www.nicolebando.com/blog/nutrition-during-breastfeedi and www.nicolebando.com/blog/meal-snack-ideas-for-new-parents

SPECIAL DIETS/SITUATIONS:

VEGAN & VEGETARIAN DIETS:
Mothers who are vegan or vegetarian are at high risk of nutrient deficiencies, in particular; protein, iron, calcium, Vitamin B12, and omega-3 fatty acids. These nutrients can mostly be obtained from plant-based products, except for Vitamin B12, which is mainly found in animal products. In some cases, a blood test to check levels, and a B12 supplement may be required.

INTOLERANCES/ALLERGIES:
Some babies may have intolerances or allergies to proteins present in their mother’s breast milk. The most common allergies are cow’s milk, soy, eggs, peanuts, and tree nuts. Avoidance of the particular protein in the mother’s diet may be needed. However, each mother and baby duo is different, so seek medical advice from a doctor and dietitian before excluding food group(s). If a mother needs to exclude a particular protein, the nutrients from that food will need to be replaced with alternative foods (e.g. alternatives to cow’s milk for adequate calcium).

CLOSE PREGNANCIES & MULTIPLE BABIES:
Mothers who have close pregnancies are at higher risk of nutrient deficiencies, as the nutrient reserves in the body may not have been fully replenished before the next pregnancy. Iron is at most risk of deficiency, as the body may not have had time to fully replenish the stores lost during pregnancy. Supplementation of this nutrient, as well as calcium, magnesium, zinc, and essential fatty acids may be needed but it is important to seek support and guidance from a dietitian who can accurately assess your dietary intake and blood levels of these nutrients. Women who have had multiples (e.g. twins) have greater demands for nutrition and need an additional 2000kJ in energy, per baby, as well as increased vitamin and mineral needs.

BARIATRIC (WEIGHT LOSS) SURGERY:
There have been multiple studies that have investigated the impact of bariatric surgery on breastfeeding. People who have had bariatric surgery may be at greater risk of nutrient deficiencies, as the surgery can change how nutrients are absorbed, so it is important to check levels of vitamins and minerals before, or at the start of pregnancy, to see if supplementation is needed. A study investigating the composition of breastmilk, comparing nourished mothers who had undergone weight-loss surgery and those that had not, found there was no significant difference in nutrient composition between the two. This, however, takes into account that it is important to still consume a balanced diet. As some bariatric surgeries may result in ongoing complications e.g. reflux or reduced food consumption or absorption, which all may affect nutrient intake, it is important to seek support from a dietitian.

PREMATURE OR LOW BIRTH WEIGHT BABIES:
Breastfeeding is important in babies who are premature or of low body weight as breastfeeding can reduce the risk of the baby developing medical complications. The production of milk components starts in pregnant women before 22 weeks of pregnancy, so even with very premature babies, most mothers can produce colostrum. Breastfeeding may be difficult if a baby is in the neonatal intensive care unit, requiring some mothers to express breastmilk. There are multiple barriers for both mother and baby to overcome when breastfeeding a premature, or low birth weight baby, such as a delayed or traumatic start to breastfeeding, and maternal stress. Recent studies however have shown that there is a higher rate of breastmilk feeding amongst very low birth weight infants, often due to mothers recognising the fragile health of their baby and the benefits of breastfeeding.

Good nutrition at this time is vital to cope with the energy demands of expressing and or breastfeeding, to maintain supply and provide energy to cope during a stressful time, and to replete nutrient stores used during pregnancy. Follow the general nutrition advice set out above. If you have experienced a bumpy start to breastfeeding, seek guidance from a lactation consultant.

NAUSEA & VOMITING IN PREGNANCY:
Some women experience severe nausea/vomiting during pregnancy that can affect the quality and quantity of food consumed. It is important during this time to eat high-energy and protein foods such as eggs, dairy, and meats/meat alternatives. Try having cold foods, as hot foods and their smells can exacerbate nausea. If nausea/vomiting continues, seek advice from a doctor and dietitian to see if supplementation of specific nutrients is needed. A woman who has experienced severe nausea and vomiting in pregnancy may be at greater risk of vitamin and mineral deficiencies and will need extra help to replenish her stores.

April 23, 2023

WEIGHT LOSS AFTER BABY AND SPECIAL DIETS/SITUATIONS

By Emma McShane & Nicole Bando

WEIGHT LOSS AFTER PREGNANCY

SPECIAL DIETS/SITUATIONS:

April 23, 2023

Kids & dairy; how much?

April 23, 2023

Kids & dairy; how much?

Dairy foods naturally contain 10 essential nutrients including calcium, potassium, phosphorus, magnesium, carbohydrate, protein, vitamin A, riboflavin, vitamin B12 and zinc, essential healthy blood and immune systems, eyesight, muscle and nerve function, skin, energy, growth and repair. Unless you have an allergy or intolerance, or prefer to avoid dairy for personal reasons, it is a great source of nutrition that is vital for strong & growing bones at every life stage.

1 serve equals:
1 cup (250mL) of dairy milk or milk alternative (with 120mg of added calcium per 100mL) ½ cup (125mL) of evaporated milk 2 slices hard cheese (40g) ½ cup (120g) ricotta cheese ¾ cup (200g) yoghurt
Non-dairy alternatives:
100g almonds/almond butter 60g sardines ½ cup canned salmon with bones 100g firm tofu – may differ between brands
The transition from breast or bottle to dairy can feel confusing. It may be surprising to know that not every feed needs to be replaced with dairy. See below for children’s dairy needs:
1-2 years: 1- 1 ½
2-3 years: 1 ½
4-8 years: boys 2, girls 1.5
9-11 years: 2.5, girls 3
12-13 years: all 3.5
14-18 years: all 3.5

E.g. For a 2-3 year old, this equals ½ a cup of yoghurt, 1 slice of cheese and ½ cup of milk spread over the day. Remember that under 12 months, milk cannot be given as a drink. For more information about toddlers & dairy, see this article. Try to include natural yoghurts, with added fresh fruit & avoid high sugar options, such as flavoured milks, yoghurts and toddler milks. Children under 2 years require full cream milk and thereafter may switch to reduced fat.

Milk alternatives & fortification:
If a child is allergic to dairy choose an alternative milk that is fortified with calcium, for growth, healthy bones and teeth. Look for plant milks that contain 120mg of calcium per 100mL. Not all plant milks are created equal (with a large variation in carbohydrate, protein, vitamin & mineral content), so seek additional advice if needed. See our article; ‘Alternative Calcium sources if you can’t have dairy’ for recommended brands and this comparison of plant milks.

If your child is breastfed beyond 12 months, aim to incorporate dairy a couple of times per day. Breastmilk is also a good source of calcium.

References:
Eat for Health. Recommended number of serves for children adolescents and toddlers. 2015. Accessed 22nd September 2022. Available at https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/recommended-number-serves-children-adolescents-and

Nutrition Australia. Dairy foods – how much is enough?. July 2021. Accessed 22nd September 2022. Available at:
https://nutritionaustralia.org/fact-sheets/dairy-foods-how-much-is-enough/#Is-dairy-recommended-under-the-Australian-Dietary-Guidelines?

Bonyata K. (2018). Nutrition for Breastfeeding Toddlers. Kelly Mom. Accessed 24th September 2022. Available from:
https://kellymom.com/nutrition/starting-solids/toddler-foods/
By Emma McShane, Dietitian, edited by Nicole Bando (APD, IBCLC), October 2022

April 23, 2023

Transitioning from breast or bottle: your toddler’s dairy needs

April 23, 2023

Transitioning from breast or bottle: your toddler’s dairy needs

Transitioning from breastfeeding or formula to family foods is a natural progression for a baby. A breastfed baby may continue to breastfeed beyond the first 12 months of life, whilst including dairy and family foods.

If your child is 12 months or older, it is safe to give your child whole cow’s milk (or fortified dairy milk alternatives) as a drink. Do not give cow’s milk as a drink 12 months of age, continue to breast or bottle feed. Beyond 12 months, formula is no longer required, this includes toddler formula, which is ultra-processed and creates a preference for sweet foods & takes up tummy space for core food groups, making fussy eating more likely.

Beyond 12 months:

By 12 months, a breastfed baby may include dairy in cereal, yoghurt and cheese as a snack. Continue breastfeeding as you wish, as breastmilk continues to provide ongoing benefits for health and immunity, and is a source of calcium and other nutrients.

A bottle fed baby may only be including a morning and night bottle of formula by 12 months. The morning feed can be replaced with a larger breakfast; add milk into cereal such as oats or Weet-bix, or try yoghurt and fruit or cottage cheese on toast. Incorporate dairy into snacks, e.g. small bowl of natural yoghurt with fruit, cheese and crackers or ½ cup of full cream milk, either after some meals or offered as a snack. . Offer dairy 3 times a day to ensure adequate calcium for growing bones.

What about the night time bottle?

Many parents report that their toddlers drink milk before bedtime and worry that stopping it will upset the bedtime routine. Parents are often concerned that their child isn’t eating enough during the day, especially if dealing with a fussy or selective eater.

There are many good reasons to change the evening milk routine. The evening bottle of milk may fill your child up and affect their appetites, which may contribute to fussy eating. Drinking milk out of a bottle or after teeth brushing can contribute to dental caries. Dairy contains 10 essential nutrients, including protein for growth, zinc for immunity and vitamin B12; essential to nerve cell function. However, it does not contain iron, so children who drink large quantities of milk are at risk of iron deficiency, as milk may replace other foods in their diet. Also other nutrients in milk can interfere with the absorption of iron, when consumed in excessive quantities.

Whilst your child adapts to the change, it may be a good time to alter the evening routine. Offer a small amount of milk at the end of the evening meal in a cup if concerned that dairy needs have not been met during the day. Perhaps a feeding chair can become the story chair, or moved out of the room if no longer needed.

Is toddler formula necessary?
Toddler formula is not required for healthy children. Formula may make your toddler too full to accept a variety of other solid foods. It is ultra-processed and creates a preference for sweet tasting foods. As it takes up tummy space for core food groups, fussy eating is more likely. Toddlers do not grow as much in their second year of life and will have variable appetites, which means some days they may eat more than others. Continue to offer a variety of foods across the core food groups to your toddler and trust their appetite, to meet individual growth needs. If you are feeling worried about your toddler’s intake, see a paediatric dietitian for support.

References:

Nicholas K. How to transition from formula to milk: 5 tips. Peanut app. 2022. Available at: https://www.peanut-app.io/blog/how-to-transition-from-formula-to-milk
Centers for disease control and prevention. Weaning. Nutrition. 2021. Available at: https://www.cdc.gov/nutrition/infantandtoddlernutrition/breastfeeding/weaning.html
Nicole Bando. Dairy & toddlers. Nicole Bando Paediatric & Family, Dietitian & Lactation consultant. 2019. Available at: https://www.nicolebando.com/articles/previous/3

By Emma McShane & Nicole Bando, November 2022

April 23, 2023

Easy meal and snack ideas for new parents

April 23, 2023

Easy meal and snack ideas for new parents

By Emma McShane & Nicole Bando

New mothers need quick, convenient, and nutritious snacks and meals (see ideas & sample meal plan, below).
Choose carbohydrate foods that provide a slow, sustained release of energy, such as wholegrains e.g. wholemeal bread with seeds, oats, fruit, dairy, and starchy vegetables, such as sweet potato. These foods manage appetite and help to avoid sugar crashes. Avoid large quantities of high sugar, high-fat foods; these provide a quick release of energy, followed by a crash in blood sugar and energy levels, which can increase feelings of hunger and impact mood levels. Of course, the occasional chocolate or treat is OK.

Include a couple of pieces of fruit, and vegetables at least twice per day, dairy/dairy alternatives three times each day, lean meats (or alternatives), and healthy fats e.g. omega 3 & 6 fatty acids (from fish, nuts, etc.) three times each day.
For more information about the nutritional needs of breastfeeding mums, see these articles: Breastfeeding & Nutrition: www.nicolebando.com/blog/nutrition-during-breastfeedi and Weight loss after baby and special diets/situations: www.nicolebando.com/blog/weight-loss-after-baby-and-special-dietssituations

EASY IDEAS:
Meals:

Omelettes loaded with frozen vegetables and cheese.
Stir-fries with frozen vegetables and rice noodles.
Pita bread with vegetables and low fat cheese as a cheats pizza
BBQ chicken in wraps with salad mix.
Meals that can be eaten hot or hold such as frittata, zucchini slice
Serve grain foods like rice, pasta, quinoa or couscous with main-meals such as stir-fries, curries and casseroles.
Buy meat and vegetables already diced

Snacks:

Boiled eggs
Individual serves of yoghurt
Cut-up vegetable sticks and fruit
Nuts & seeds
Canned fish, canned beans and lentils
Leftovers – on their own or in a toasted sandwich
Cheese and crackers

Download my easy list, below:

April 23, 2023

Does Vitamin C help with colds?

April 23, 2023

Does Vitamin C help with colds?

Vitamin C plays an important role in the body’s immune system, it protects cells from the damage caused by toxins or pollutants. Vitamin C is a water-soluble vitamin, meaning that it’s not stored in our body, so needs to be consumed daily. More than we need is generally lost in the urine, so supplements can end up being expensive wee! Did you know that an orange per day almost meets an adult’s Vitamin C needs?

Research has shown that vitamin C intake through diet and supplementation can help to lower blood pressure. In a recent trial looking at vitamin C intake supplementation in preventing and treating pneumonia, there was no clear conclusion that supplementation was beneficial. Supplementation does not prevent you from catching a cold, but may help to shorten the duration of symptoms by half a day.

Bottom line?

There is no need to supplement with Vitamin C throughout the year for the general, healthy population. If you feel concerned, seek professional advice. If you have a cold, it doesn’t hurt to take a supplement whilst unwell. To make sure you get enough, include these Vitamin C-rich foods:
– Citrus fruits e.g. oranges
– Tomatoes
– Capsicum
– Strawberries
– Broccoli
– Brussel sprouts
– Potatoes

References:

TH. Chan. The Nutrition Source. 2020. Vitamin C [online]. Harvard, School of Public Health. Available at https://www.hsph.harvard.edu/nutritionsource/vitamin-c/ [accessed 19 June 2022].

Lykkesfeldt, J., & Poulsen, H. (2010). Is vitamin C supplementation beneficial? Lessons learned from randomised controlled trials. British Journal of Nutrition,103(9), 1251-1259. doi:10.1017/

Stephen P Juraschek, Eliseo Guallar, Lawrence J Appel, Edgar R Miller, III, Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials, The American Journal of Clinical Nutrition, Volume 95, Issue 5, May 2012, Pages 1079–1088, https://doi.org/10.3945/ajcn.111.027995

Padhani ZA, Moazzam Z, Ashraf A, Bilal H, Salam RA, Das JK, Bhutta ZA. Vitamin C supplementation for prevention and treatment of pneumonia. Cochrane Database of Systematic Reviews 2021, Issue 11. Art. No.: CD013134. DOI: 10.1002/14651858.CD013134.pub3. Accessed 28 June 2022.

By Emma McShane (Dietitian), edited by Nicole Bando (APD, IBCLC), July 2022

April 23, 2023

Dairy-free and/or soy-free foods: supermarket brands

April 23, 2023

Dairy-free and/or soy-free foods: supermarket brands

By Emma McShane & Nicole Bando, March 2022

Some people need to remove dairy and soy products from their diet due to a food allergy or intolerance. As these foods contain vital nutrients, including protein and calcium; important for the health of our bones and muscles, dairy and soy should be replaced with nutritious substitutes. This easy to follow guide provides simple swaps to help you enjoy the foods you love and get the nutrients you need.

*Please note that this resource is a guide only. Always check the ingredient labels of foods, medications and supplements for allergens, as ingredients may change. This resource displays food products labelled as dairy-free (DF*) or soy-free (SF*) or both. Products ‘may contain traces’ of either soy or dairy, please consult with your allergist or dietitian for guidance. Please note that plant based milks may not meet the growth needs of young children, seek advice from a dietitian. Daily calcium requirements vary according to age and gender.

Are you breastfeeding and avoiding soy/dairy? See this article for more about how to meet your dietary needs.
See here for more about breastfeeding & nutrition.

For further label reading advice, see:
https://www.allergy.org.au/images/pcc/ASCIA_PCC_Dietary_avoidance_cows_milk_soy_2015.pdf
This does not substitute individual dietary and medical advice.

April 23, 2023

Should I take a zinc supplement?

April 23, 2023

Should I take a zinc supplement?

Zinc is an important mineral involved in making new cells and enzymes to help your body fight infection. It also helps use to digest nutrients such as carbohydrates, fat, and protein in food and is vital in wound healing. Does supplementation help treat or prevent a cold? Which foods should you eat?

Good food sources of zinc are:
– Meat
– Shellfish
– Dairy foods such as cheese
– Bread – fortified with zinc
– Cereal products – with added zinc
– Nuts, seeds

Studies show that zinc may help to prevent or reduce the length of a cold (not COVID specific), though more research is needed. If you are vegetarian or vegan, you may need a supplementation as zinc is found mostly in animal products. The fibre in plant foods, such as legumes, can reduce the absorption of zinc. Supplements are not needed unless your diet is low in the above foods, or you are diagnosed with a zinc deficiency. Too much zinc can affect the absorption of other minerals, such as iron and copper, so it’s important to seek professional advice before supplementing. Include a good range of lean meats, fish, low fat dairy, wholegrains, nuts & seeds to meet your needs.

References:

Penny M, E: Zinc Supplementation in Public Health. Ann Nutr Metab 2013;62(suppl 1):31-42. doi: 10.1159/000348263

Wolfgang Maret, Harold H. Sandstead, Zinc requirements and the risks and benefits of zinc supplementation, Journal of Trace Elements in Medicine and Biology, Volume 20, Issue 1, 2006, Pages 3-18 ,https://doi.org/10.1016/j.jtemb.2006.01.006.

Office of Dietary Supplements. Zinc Factsheet for Health Professionals [online]. National Institutes of Health. 2021. Available at: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ [accessed 26 June 2022].

TH. Chan. The Nutrition Source. 2020. Zinc [online]. Harvard, School of Public Health. Available at h https://www.hsph.harvard.edu/nutritionsource/zinc/ [accessed 26 June 2022].
By Emma McShane, Dietitian, (Edited by Nicole Bando (APD, IBCLC),) July 2022

April 23, 2023

compare the oats

April 23, 2023

compare the oats

Happy Winter everyone…with June 1st upon us, what do you need to know about oats – steel cut vs rolled vs instant or quick? All oats have the same nutritional profile, they are rich in fibre, beta-glucan (helps to keep cholesterol in check). They are often marketed to increase breast milk supply, however there is no evidence to support this claim, though oats are a great source of energy for breastfeeding women, therefore great to include as part of a balanced diet.

1. Steel cut oats are the least processed, they are unrolled then cut into pieces, they take the longest to cook; 20 minutes once simmering. Fashionable in recent years, there is negligible difference to rolled oats nutritionally, though they cost a lot more. They have a slightly lower glycaemic index than rolled oats.
2. Rolled oats have been steamed, rolled and dried. They take approximately 5 minutes to cook once bought to a simmer. They have a low glycaemic index, so will keep you full longer.
3. Quick oats have been rolled, steamed and ground into smaller pieces. They have just as much nutrition as their less processed relatives, but your digestive system doesn’t have to work as hard; so they may not keep you feeling as full for as long, meaning the glycaemic index is higher.
4. Instant oats: another step along the processing chain, these have been cut further and have additives, such as sugar, emulsifiers, milk products and sweeteners. They are lower in fibre and higher in sugar.

The bottom line? If choosing microwave oats, opt for a plain or high fibre option (e.g. Uncle Toby’s Original sachets, Carman’s Natural 5 Grain & Super Seed ). Steel oats are of negligible added benefit, so my advice is if you have time, choose plain rolled oats. Whichever oats you choose, add your own toppings such as fruit, yoghurt, nuts and seeds to sustain you for longer.

April 23, 2023

Does Echinacea work?

April 23, 2023

Does Echinacea work?

Echinacea is a plant that is widely used to treat the common cold. There are nine known species that are all native to North America. The most common species used in dietary supplements are Echinacea purpurea or Echinacea angustifolia. Echinacea available for purchase can vary greatly due to different types, preparation, and parts of the plant being used.

Many studies have investigated effects of Echinacea, with varying outcomes and no clear understanding that Echinachea helps to prevent a cold. However, studies have shown that some preparations of Echinacea purpurea can help to shorten the duration & severity of the common cold. This may be effective in adults, but not in children.

It is recommended that Echinacea preparations shouldn’t be consumed for longer than 8 weeks. At this stage, no harmful side effects are known, but the evidence for long-term use is still very limited.

It is important to know that products of Echinacea on the market differ greatly. If taking Echinacea, look for Echinacea purpurea as an alcoholic extract, or pressed juice. Overall, the evidence is inconclusive & more studies are needed to determine if echinacea prevents or reduces the effect of the common cold.

References:

Sachin A Shah, Stephen Sander, C Michael White, Mike Rinaldi, Craig I Coleman, Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis,The Lancet Infectious Diseases, Volume 7, Issue 7, 2007, Pages 473-480, https://doi.org/10.1016/S1473-3099(07)70160-3.

Linde K, Barrett B, Bauer R, Melchart D, Woelkart K. Echinacea for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2006, Issue 1. Art. No.: CD000530. DOI: 10.1002/14651858.CD000530.pub2. Accessed 26 June 2022.

National Center for complementary and integrative health. Echinacea. NIH. 2020. Available at: https://www.nccih.nih.gov/health/echinacea. Accessed on 26 June 2022.

By Emma McShane, Dietitian. Edited by Nicole Bando, APD, IBCLC, July 2022

April 23, 2023

Does Echinacea work?

References:

National Center for complementary and integrative health. Echinacea. NIH. 2020. Available at: https://www.nccih.nih.gov/health/echinacea. Accessed on 26 June 2022.

By Emma McShane, Dietitian. Edited by Nicole Bando, APD, IBCLC, July 2022

Email: info@nicolebando.com

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MASTITIS

WEIGHT LOSS AFTER BABY AND SPECIAL DIETS/SITUATIONS

Kids & dairy; how much?

Transitioning from breast or bottle: your toddler’s dairy needs

Easy meal and snack ideas for new parents

Does Vitamin C help with colds?

Dairy-free and/or soy-free foods: supermarket brands

Should I take a zinc supplement?

compare the oats

Does Echinacea work?

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