Most new mothers try to breastfeed their baby at first, unable to ignore the oft-repeated mantra ‘breast is best’. However, despite the vast benefits of breastfeeding that are being highlighted during World Breastfeeding Week (August 1-7), including protecting the baby from infection and disease, and health benefits for the mother, a huge proportion of mothers quickly give up. Figures from the last UK-wide Infant Feeding Survey (albeit from 2010) found that while more than three-quarters of women start breastfeeding when their baby’s born, this drops to 55% doing any breastfeeding at six weeks, while at six months, just 34% do any breastfeeding, and only 1% breastfeed exclusively. There are many reasons for this, but Public Health England research found more than half of mothers were concerned they might need a special diet to breastfeed, and a similar proportion were worried that breastfeeding meant they couldn’t tell if their baby was getting too much or too little milk. But should new mums really be concerned about eating or not eating specific foods if they’re breastfeeding, and can their diet affect how much milk their baby’s getting? The simple answer is no, as long as they’re eating a healthy balanced diet, says the baby charity Tommy’s. Because while the NHS warns pregnant mothers to avoid specific foods like soft blue cheeses, undercooked meat, liver, pâté and game meats, there are no foods breastfeeding mums must not eat, says Tommy’s. “There are a lot of myths out there around breastfeeding which can leave new parents unsure of what to do and where to turn,” says Tommy’s midwife Sophie King. “If you choose to breastfeed or combination feed, there’s no special foods you need to have, but a varied diet can help our bodies make the best quality milk for our babies. This typically includes lots of vegetables, fruits, grains and proteins. It’s also important that you stay well-hydrated with plenty of water. “ In addition, she says it’s recommended that mothers who are exclusively breastfeeding take a daily vitamin D supplement. An occasional alcoholic drink is unlikely to cause any harm if you’re breastfeeding, says King, but she warns: “Try not to have more than one or two units of alcohol once or twice a week. There’s some evidence that regularly drinking more than two units of alcohol a day while breastfeeding may affect your baby’s development.” In addition, caffeine can reach babies through breast milk, and King explains: “Caffeine is a stimulant, so if you have a lot, it may make your baby restless and keep them awake.” Caffeine occurs naturally in lots of foods and drink, including coffee, tea and chocolate, and it’s also added to some soft drinks and energy drinks, as well as some cold and flu remedies. “There’s not enough information to say how much caffeine is too much, and babies respond to caffeine differently,” says King. “But it’s a good idea to reduce how much caffeine you drink, especially when your baby is less than six months old.” But does what a mother eats affect her milk supply? Again, the answer is no, explains Justine Fieth of the breastfeeding support charity La Leche League GB (LLLGB). “There are no particular foods you need to eat to increase breastmilk – milk production is determined by the amount of milk removed from the breast,” she says. Breastmilk is made in the mother’s breasts, directly from her blood, rather than from the food she eats. Fieth says LLLGB recognises the importance of a varied and healthy diet, and stresses that it’s important for mothers to speak to a qualified breastfeeding supporter if they feel they have low milk supply. “Unless there’s a physical or physiological reason for low milk production, a mother who breastfeeds on cue will be able to produce enough milk for her baby, regardless of what she eats,” she explains. “In certain circumstances, medications can be used to increase supply, but diet plays a minor part – though obviously, eating a varied, healthy diet is always a good thing.” For breastfeeding support, contact the National Breastfeeding Helpline on 0300 100 0212. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Sten dos: What you need to know about the quirky wedding trend Why have the birds disappeared from my garden? Psoriasis Awareness Month: Everything you need to know

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When fashion designer Priya Ahluwalia walked into the dress rehearsal of her autumn/winter 2023 London Fashion Week show in February, she couldn’t stop crying. Titled Symphony, the show was staged at a formerly baroque church hall, with models walking to jazz-infused renditions played by pianist Insxght and saxophonist Solaariss. “I was just so emotional,” the 30-year-old founder and creative director of Ahluwalia says. “It was like the culmination of a big deep dive coming together. That’s how I felt.” Ahluwalia rediscovered the music of her youth when designing the collection. “I don’t like to do things in an obvious way,” Ahluwalia admits. “As life changes, you listen to different things at different stages, so I thought about the visuals of what music sounds like when designing Symphony. “I Will Always Love You by Whitney Houston was on the radio when I was born. So my mum finds that song really special and played it to me a lot. Sade’s Kiss Of Life was quite informative, and 50 Cent was also in there too. I remember getting one of his albums when I was 10 and thinking it was phenomenal. I also thought a lot about Prince, Queen, Freddie Mercury and even traditional Punjabi music.” Sound waves and musical notes inspired the lasered print on denim, jacquard patterns on mohair knitwear and track tops with accompanying shorts. Earthy shadows, reds and ochres were taken from the colours of album covers and illuminated cotton separates. Ahluwalia launched her eponymous fashion label in 2018 after graduating from the MA Menswear course at the University of Westminster, combining her dual Indian-Nigerian heritage and London roots, while also exploring the potential of vintage and surplus clothing. Around that time, Ahluwalia visited her father in Nigeria and says she noticed “paupers” wearing secondhand clothing from the UK. “I was really confused and started to ask questions about it,” she says – and it led to the publishing of her first book, Sweet Lassi, exploring the secondhand clothing industry in the Global South. “Finding ways for people to cherish their clothing forever has always been important to me,” Ahluwalia says. “Microsoft and I worked on a platform called Circulate in 2021, where we use AI to crowdsource and categorise people’s unwanted clothing. But now, I think consumers really see the value in learning about the things that happen behind the scenes of the clothes they are purchasing.” It’s why individual garments from the Symphony collection feature Digital ID technology — created and connected by the EON Product Cloud platform, powered by Microsoft Azure. Ahluwalia customers can scan with their mobile phones to discover their item’s unique story, including the design inspiration, production processes and origins of the sourced materials, helping consumers better understand how their clothes can be resold, reused and recycled. “This gives us the opportunity to really share exclusive content and information about a product. As a contemporary luxury brand selling items that are around £400, it’s important to provide our customers with more value and share the stories behind their clothes, whilst encouraging them to engage with sustainability.” But Ahluwalia doesn’t want to be pigeonholed as a sustainable designer. “I’m so much more than making the right choices,” she says. “I’m a designer first and foremost, who is also a creative director, filmmaker of Joy and Beloved, who works sustainably to explore and redefine the inherent beauty of blackness [and brownness] through an authentic lens. “The vision is that one day someone would be sitting on Ahluwalia in their front room, watching it, wearing it, smelling it and eating it. A whole 360. I would love Ahluwalia to be an example of how ideas that are not so rooted in Eurocentric values are expandable and amazing on a global stage for people to interact with in a global sense, like we see with many traditional European [fashion] houses.” So what’s next for the fashion house? “We’re doing a show at London Fashion Week in September, but I can’t tell you anything about it. The only thing that I can tell you is that we’re holding the show at the British Library, which I’m really excited about.” Discover more about Ahluwalia’s partnership with Microsoft and EON here: Ahluwalia Symphony Unlocked | Microsoft Unlocked. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Experts reveal why you keep waking up at 4am, and how you can prevent it 10 last-minute gardening jobs before you go on holiday How often should you wash your bra?

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Ever find yourself awake, staring into space at four in the morning? Is it just a bad habit, or is there something more sinister going on? And why does it always seem to happen at 4am? “We start to experience less deep sleep after around four to five hours,” says Lisa Artis, deputy CEO of The Sleep Charity, who have partnered with Simba mattresses. And once we’re in that lighter sleep faze, we wake much more easily. If you generally fall asleep around 11pm – which is a very common bedtime, 4am wake-ups are more likely. And there are many factors leading to these inconvenient stirrings. Hormones “Sleep is guided by our internal clock or circadian rhythm. One of the most significant and well-known circadian rhythms is the sleep-wake cycle,” Artis continues. “Sleep is regulated by the levels of two hormones: melatonin and cortisol, which follow a regular 24-hour pattern. Melatonin assists you in dozing off, while cortisol helps get you up, and keeps you awake,” she explains. Keeping an eye on your hormones is important in preventing those late-night wake-ups. “Engage in calming activities before bedtime, such as reading, listening to soothing music, or practising relaxation techniques, like deep breathing or meditation,” says Dr Mariyam H. Malik, GP at Pall Mall Medical. Equally, pop your phone down for a bit. “Blue light from electronic devices can suppress melatonin production. Try to avoid screens for at least two hours before bedtime, or use blue light filters. It is best to charge them in a separate room overnight,” Malik adds. Diet Caffeine, heavy meals, alcohol, sugar, and a lack of magnesium or B vitamins could lead you to have a more disturbed night’s sleep, according to Malik. Sugar and carbohydrates may have a particular impact. “A diet high in sugar and refined carbohydrates can cause blood sugar fluctuations, leading to wakefulness during the night,” she says. “It’s unlikely you’ll feel hungry in the middle of the night if your blood sugar dips,” notes Artis, “but to reduce ungodly hour awakenings, trial alternatives for your last meal or snack of the evening. Instead of carb or sweet-based snacks, opt for protein-packed and magnesium-rich foods, like hard boiled eggs, cottage cheese, pumpkin seeds, spinach, dark chocolate, cashews, chicken thighs or turkey.” Protein can take the edge off your night-time hunger, she says, while magnesium is known to support sleep. Needing a wee Do you wake up needing to wee at the same time every night? “Try not to drink excessive amounts of fluids before bedtime,” advises Malik. “It’s important to stay hydrated, but try not to drink anything for around two hours before your usual bedtime. Go to the toilet before you go to bed to empty your bladder. ” Age and life stage “Sleep tends to become more disrupted as people get older,” Malik explains. “Sleep patterns change with age, and various factors can contribute to sleep disturbances in older adults. Some common reasons for sleep disruption in the elderly include changes in your circadian rhythm, decreased melatonin production, medical conditions or medications, and potential sleep disorders.” It can also affect women during the perimenopause. “The reproductive hormones – oestrogen and progesterone – are entwined with the sleep and relaxation hormones, melatonin and serotonin,” says Artis. “When oestrogen begins to fall before and during menopause, it can create a disturbance in the sleep-promoting hormone melatonin, meaning it can’t properly balance out cortisol. When this happens, the ability to fall and stay asleep is affected.” Recurring hot flushes, night sweats, dry skin, and low libido can signal waning oestrogen. Artis advises incorporating foods with high levels of phytoestrogens into your diet throughout the day to help with this. “Phytoestrogens imitate the natural estrogens found in your body. As a consequence, they can bind to your body’s oestrogen receptors and produce similar effects.” Try lentils, kidney beans, chickpeas, tofu, edamame, spinach, cauliflower and broccoli. Worrying Stress is not good for sleep. One study by Bupa even found that 32 million Brits wake up worrying about their health at precisely 4:05 am. The report, which surveyed 4,000 British adults, revealed that more than three-fifths of us wake up in the middle of the night. If you are finding yourself awake at all hours worrying, or waking up with stressful dreams, there are a few things that may help. “Keep a journal by your bedside and write down your worries before going to bed. This practice can help get your concerns out of your mind and onto paper, making it easier to let go of them temporarily,” says Malik. You may also want to “engage in mindfulness or meditation exercises before bedtime. Mindfulness can help you focus on the present moment, reducing anxiety about the past or the future.” Read More Men have a problem – and it won’t be solved by either Andrew Tate or Caitlin Moran Elon Musk reacts to ex-wife Talulah Riley’s engagement to Thomas Brodie-Sangster Thomas Brodie-Sangster references Love Actually in sweet engagement announcement with Talulah Riley Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live

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