Lifestyle Changes for Breastfeeding

Infant on a bed Photo by Filip Mroz on Unsplash

Dr. Thomas Tri Quach, a medical director based in Westminster, CA, specializes in obstetrics and gynecology. Thomas Tri Quach, MD, has been affiliated with birthing and delivery centers across Fountain Valley, CA, including the Orange Coast Memorial Medical Center, which offers onsite breastfeeding support to new mothers.

To ensure the health of mother and baby, mothers must undertake certain lifestyle and diet changes while breastfeeding. While every woman is unique, but the most common recommendations include:

- Reducing sugar and caffeine. While eating sugar and drinking caffeinated beverages will not impact a mother’s ability to produce milk, some components can be passed through breastmilk. Though generally harmless in moderation, some babies may experience weight gain or restlessness.

- Consuming more calories. Breastfeeding women need an extra 500 calories in their daily diet. Supplement the diet with nutrient-dense grains, produce, proteins, and dairy products. Mothers are also advised to drink a glass of water before or after feedings to prevent dehydration. 

- Staying active. Once a mother’s body heals from the delivery, most doctors advise an exercise routine. Light to moderate exercise has a host of benefits for breastfeeding women, including an elevated mood and a boost in milk-producing hormones.

Walter E. Macpherson and the Loma Linda University School of Medicine

Since 1999, Thomas Tri Quach, MD, has operated an OB/GYN practice in Westminster, CA. Before beginning his career, Dr. Thomas Tri Quach graduated from the Loma Linda University School of Medicine in Loma Linda, CA, where he received the Walter E. Macpherson Scholarship.

Dr. Walter E. Macpherson dedicated nearly three decades of his career to the Loma Linda University (LLU) School of Medicine. A 1926 graduate of LLU’s predecessor institution, the College of Medical Evangelists (CME), Dr. Macpherson went on to serve for 10 years as an instructor, first at CME and then at LLU.

Dr. Macpherson subsequently returned to LLU in an administrative capacity, leading the school as president from 1942 to 1948 and then again from 1951 to 1954. After concluding his second tenure as president, he remained with LLU for another eight years, serving as a professor and dean.

Today, Dr. Macpherson’s dedication to the School of Medicine lives on through the Walter E. Macpherson Society. Established one year after its namesake’s 1962 retirement from LLU, the society has a long history of promoting excellence at the School of Medicine through the funding of scholarships, awards, professorial chairs, and grants.

Over the years, the society has also worked to enhance LLU’s campus by providing more than $1.25 million in funding for special projects and contributing to the establishment of facilities such as the Macpherson Amphitheater and the Macpherson Society Student Learning Center.

Three Yoga Positions for Beginners

A board-certified ob/gyn, Thomas Tri Quach, MD, serves as the medical director of a private practice in Westminster, CA. He has held this position since 1999 and is known for his high-quality obstetrics and women’s health care. Outside of work, Dr. Thomas Tri Quach of Westminster, CA, enjoys yoga.

When first starting yoga, you may find yourself overwhelmed with the amount of poses available. Fortunately, there’s no need to learn every pose right away. Below are a few simple poses that are perfect for beginners:

- Adho mukha svanasana. Better known as downward-facing dog, this is a standing pose that is practiced in most yoga classes. To do it, place your knees under your hips and wrists under the shoulders. From there, lift your body higher until your feet and hands are flat on the ground. As you stretch to this position, move your hands and feet away from your core at an angle to ensure you stay balanced. Breathe five to 10 times while holding this position.

- Tadasana. Tadasana, or mountain pose, is perhaps one of the easiest yoga poses to complete. For this pose, start by standing with your feet together and press down through your toes so they are spread open. At the same time, draw your abdominals in and up, thus lifting your chest, and position your hands so your palms are facing towards the body. Breathe deeply once in this pose five to eight times before releasing it.

- Virabhadrasana II. An external hip opener, this yoga pose is also known as the warrior II pose. To get into this pose, step forward with your left foot to create a staggered stance. This step should leave your feet roughly mat-length apart. You should subsequently stretch out your arms so they are parallel to the ground and bend your left knee to a 90-degree angle. Stay in this position for eight to 10 breaths before straightening your leg and returning to a resting position.