Pregnancy & Breastfeeding Tips for New Moms: Preconception, Pumping & Parenting Support

Being a busy mother can sometimes feel like an endless juggling act, with little time left for yourself. I am a mom of two, so I get it! You might be thinking, 'I barely have enough time to take care of my family, how can I possibly find time for self-care?' But the truth is, self-care is not just a luxury, it’s a necessity for your well-being. In fact, taking care of yourself is essential for being able to take care of others effectively. That’s why I wanted to share with you some practical and manageable self-care tips that can fit into your schedule, no matter how busy you are.   Self-Care Tips for Busy Mothers Here are my 5 favorite ways to for self-care as a mom: Prioritize Sleep For me, sleep is one of the most crucial self-care routines to prioritize. When you’re well-rested you are more ready to tackle the demands of motherhood. As a busy mom, it can be all too easy to neglect your own sleep needs while taking care of everyone else, especially as a new mom with middle of the night feeds. However, getting sufficient sleep is essential for your physical and mental well-being. Lack of sleep can lead to fatigue, mood swings, and difficulty concentrating, making it harder to be fully present for your family. I am the first to admit that prioritizing sleep is hard to do, but a few things that have worked for me over the years as being a mom include establishing a consistent sleep routine for both me and the kids. I will forego dinner out if it means my kids go to bed on time, as to me, my sleep is more important. My husband and I also take turns in getting up with the kids in the morning, so we both get a chance to lay in. We did the same with late night feeds. It works incredibly well, as there really no need for us both to be up at 5am in the morning with my early riser. Additionally, I’ve created a comfortable sleep environment by investing in a good mattress and pillows for me and the kids. I keep the rooms cool, dark, and quiet (blackout curtains are a must!). Set Boundaries and Learn to Say No As a busy mother, it can be easy to constantly put others' needs ahead of your own. However, it's crucial to remember that taking care of yourself is just as important. You can’t pour from an empty cup! So, practice setting boundaries as this allows you to establish limits on your time and energy, ensuring that you have enough left for yourself. Tell yourself it is ok to say no or decline requests and obligations that may overwhelm you or interfere with your well-being. If people get upset, that is a ‘them’ problem, not yours.  Make Time for Exercise Another way to prioritize your well-being as a busy mother is by making time for exercise. It may seem challenging to fit exercise into your already packed schedule but carving out even just a few minutes each day can make a big difference. Find activities that you enjoy and that are easily accessible, such as taking a brisk walk around the neighborhood or following an online workout video. Not only will exercise help you stay physically fit, but it can also boost your mood and relieve stress.  I like to involve the whole family in my exercise routine by going for bike rides together or playing an active game in the backyard.  Remember, taking care of yourself through exercise will benefit both you and your family in the long run. Practice Mindful Breathing A simple step you can take as part of your mom self-care routine is to take set moments throughout the day to focus on your breath and practice mindful breathing. Mindful breathing involves paying attention to your breath, without judgment or analysis. Find a quiet space where you can sit comfortably and close your eyes. Take a deep breath in through your nose, feeling the air fill your lungs, and then slowly exhale through your mouth. As you breathe, notice the sensation of your breath entering and leaving your body. Allow yourself to let go of any tension or stress with each exhale. I like to do this when I first wake up to get me set for the day. Connect With Other Mothers for Support I cannot tell you enough how much I treasure my mom friends! These are the people in my life that just get it. Over the years we have laughed together, cried together, and been there for each other. They are my much-needed support system when being a mom gets hard.  If you don’t have any mom friends yet, then I highly recommend seeing if there are any mom groups in your area. Although it was awkward at first to put myself out there, I have met some life-long friends through my local mom’s group. It was worth those first few awkward meetings.  Whether it's joining a local mom's group, attending parenting classes, or participating in online communities, connecting with other mothers allows you to form meaningful connections and build a support network. This network can provide emotional support, practical advice, and a safe space to share your thoughts and concerns.   Other Ways to Find Self Care as a Mom I recognize we are all unique and ways I like to manage my self-care might not be for everyone, so here are some more busy moms relaxation and self-care ideas you might want to consider: Nourish Your Body With Healthy Food Plan and prepare nutritious meals ahead of time to avoid last-minute stress. Stay hydrated and focus on a balanced diet to fuel your body. Delegate Tasks and Ask for Help Identify the most important tasks and focus on those first. Delegate responsibilities to family members or hire help when possible. Schedule Regular "Me Time” Block out specific time in your schedule for self-care activities. Treat this time as non-negotiable, just like any other appointment. Engage in Hobbies and Interests Indulge in your hobbies and interests in a valuable way to reclaim your identity and find fulfillment amidst the demands of motherhood.  Take time out to find new hobbies that interest you. Set Realistic Expectations Accept that you can't do everything perfectly. Set realistic goals and learn to say no when necessary. Organize and Simplify Streamline your daily tasks and home organization to reduce chaos. Simplify routines to make them more manageable. Practice Self-Compassion and Forgive Yourself Take a moment to be kind to yourself and practice self-compassion by forgiving any mistakes or shortcomings. Remember that you're only human and that it's okay to make mistakes. Forgive yourself and let go of any guilt or self-criticism that may be holding you back. Unplug From Technology and Embrace Nature Step away from your devices and venture outdoors.  Breathe in the fresh air, feel the sun on your skin, and listen to the soothing sounds of birds chirping and leaves rustling. Nature has a unique way of calming and grounding us, allowing us to recharge and find balance amidst the chaos of everyday life. Seek Professional Help When Needed Don't hesitate to ask for help when needed. Join support groups or connect with other mothers who can relate to your experiences. Guest Author Alison Banfieldproudhappymama " Hi, I'm Allison! I'm an experienced mom of two, wife, and founder of Proud Happy Mama! Backed with a Masters Degree in Public Health, a Bachelor of Science in Health Promotion, a long career in health and safety, and 10 years of hands-on experience using, researching, and testing baby products, I love to use my parenting experience to support and encourage other parents. "

Parenthood is an extraordinary journey, filled with countless ups and downs that can challenge even the strongest of couples. However, navigating this new chapter together can be immensely rewarding, especially when you find ways to support and uplift each other along the way. From sharing parenting responsibilities to fostering effective communication strategies, there are lots of ways for couples to strengthen their bond and create a harmonious environment for their growing family. From my experience, it might take some work and there will be ups and downs, but it is possible to navigate the joys and complexities of parenthood as a united front.   Share Parenting Responsibilities When it comes to shared responsibilities in parenthood, I believe it's essential to establish clear communication and a supportive partnership with your co-parent. Equal parenting means openly discussing and agreeing upon the even distribution of tasks and responsibilities, such as feeding, bathing, and bedtime routines. In our home I will make dinner, whilst my husband looks after bathtime. We then both do the bedtime routine, each putting one child to bed. It works well for us. However, I also think it’s important to be flexible and understanding, as parenting can be unpredictable and ever-changing. Sometimes his work commitments mean that I will need to do more, other times I just really need a break so he will step up.  The key is to regularly check in with each other to ensure that both parents feel supported and valued in their roles. Remember to be an active listener, validating your co-parent's concerns and ideas. By working together as a team, you can create a harmonious environment for your child and foster a sense of unity and cooperation in your parenting journey. Together, you can navigate the ups and downs of parenthood with confidence and strength.   Practice Effective Communication Strategies Communication is key in any relationship and when you add kids to the mix it becomes even more so. Effective communication strategies include actively listening to each other's concerns, thoughts, and ideas without judgment or interruption. Make an effort to express your own feelings and needs clearly, using 'I' statements to avoid blame or defensiveness. Remember to be respectful and considerate of your partner's perspective, even if you disagree. Find a time and place where you can have uninterrupted conversations about important parenting decisions and create a safe space for open dialogue. We like to schedule in a regular date night just to discuss life and to make sure we are on the same page with things. I feel it's also helpful to establish non-verbal cues or signals to indicate when one of you needs a break or time to process information. By prioritizing effective communication, you can strengthen your partnership and create a supportive parenting environment.   Create a Strong Emotional Support System Having people you can turn to during the ups and downs of parenting can provide you with the emotional validation and guidance you need. Seek out friends, family members, or support groups who've experience in raising children or who are going through similar challenges. Whether it is individuals or other couples, these people can offer a listening ear, share advice, and help you feel less alone in your journey. Don’t forget though, it's important to actively nurture these relationships by staying connected, reaching out for support when needed, and reciprocating when others seek your help. Ultimately, building a strong emotional support system can benefit both you and your partner as you navigate the joys and challenges of parenthood together.   Prioritize Quality Time Together Make spending quality time together a priority in your journey of parenthood. Amidst the chaos of raising children, it's crucial for couples to carve out time for nurturing a strong parental partnership. Quality time allows you to connect on a deeper level, strengthening your bond and maintaining a healthy relationship. Set aside regular date nights or weekend getaways to focus solely on each other. Remember, quality time doesn't have to be extravagant or expensive; it can be as simple as enjoying a quiet dinner at home or going for a walk together. Avoid distractions like phones or work-related discussions during your designated time together.   Nurture Individual Self-Care Practices Sometimes the best thing you can do for your relationship is to take time to prioritize your own self-care practices, ensuring that you're nurturing your own well-being alongside your responsibilities.  When you feel overwhelmed, tired, or stressed it's easy to get annoyed at the small things which can impact your relationship. Over time this can lead to feeling unsupported and ultimately resentment.  So, whether it's going for a walk, reading a book, or practicing mindfulness, make self-care a priority. Remember, taking care of yourself isn't selfish; it's necessary for your overall well-being. By nurturing your own needs, you'll have more energy and patience for your kids and your partner.   Be Flexible Be flexible and adaptable! Recognizing that parenting is a constantly evolving journey allows couples to remain responsive to their child's changing needs and developmental stages. Whether it's modifying sleep routines, adjusting disciplinary approaches, or revising schedules to accommodate new milestones, the ability to reassess and adapt becomes a valuable skill in fostering a resilient and harmonious family dynamic.  By embracing flexibility, couples can approach the uncertainties of parenthood with a shared commitment to navigating the challenges together, reinforcing their bond as they evolve alongside their growing family.   Express Appreciation Parenting can be demanding, and acknowledging each other's contributions helps build a positive and supportive atmosphere. My biggest tip is to learn your partners love language and show appreciation in a way that they will receive it.  For example, if their love language is word of affirmation, a simple "thank you" might be all they need to feel appreciated.  If their love language is quality time, then it might be scheduling a walk together or a date night once the kids have gone to bed.  No matter how you show or receive love, it’s these moments of appreciation that can help to foster a positive atmosphere, nurturing a sense of teamwork and shared purpose.    Celebrate Milestones In the day-to-day hustle of parenting, ensure you make time to celebrate both the small and big milestones in your child's life and your relationship.  I think it really helps to solidify that partner support in parenting when you recognize and celebrate your achievements together. This fosters a sense of accomplishment and reinforces the joy of parenthood. Guest Author Alison Banfieldproudhappymama " Hi, I'm Allison! I'm an experienced mom of two, wife, and founder of Proud Happy Mama! Backed with a Masters Degree in Public Health, a Bachelor of Science in Health Promotion, a long career in health and safety, and 10 years of hands-on experience using, researching, and testing baby products, I love to use my parenting experience to support and encourage other parents. "

In the chaos of everyday life, amidst the hustle and bustle, there exists a quiet and sacred bond between mothers and their babies. It is in these cherished moments that time seems to stand still, where the world fades away and only the purest form of love remains. From your first meeting that ignites a spark of connection, to the tender cuddles and snuggles that strengthen the bond, and the countless milestones and memories that fill the journey, these moments hold a significance that cannot be easily put into words. But what exactly makes these moments so special? What is it about the bond between a mother and her baby that captivates our hearts and leaves us longing for more?   Your First Meeting I think the beautiful baby bonding happens in that magical moment when you meet your baby for the very first time. When you lock eyes with theirs and they realize that you are their person. In that instant, a bond is formed that's unlike any other. Whilst I recognize that this emotional connection with newborns might not be instant for everyone, for me, becoming a mama was the most magical day of my life. In this moment, I could feel my heart swell with love and tenderness as I held my baby in my arms, feeling their warmth and hearing their tiny cries. It's a moment of pure motherhood joy and overwhelming emotions, filled with awe and wonder.  When you meet your baby for the first time, you can't help but marvel at this precious life that you’ve brought into the world, and you know without a doubt that from that day forward, your love for your baby will only grow stronger. It’s a cherished moment you’ll never forget.   Bonding Through Cuddles and Snuggles I think these cherished moments only continue as you create loving moments with your baby. As you hold your baby in your arms, their tiny body nestled against yours, a beautiful bond begins to form through the warmth and comfort of cuddles and snuggles. These simple acts of physical affection create a sense of security and love that's essential for your baby's emotional development. As you gently stroke their soft skin and feel their heartbeat against your chest, you aren't only providing them with warmth and comfort, but also fostering a deep connection that will last a lifetime. The power of touch is incredible, as it releases oxytocin, the 'love hormone,' in both you and your baby. This hormone strengthens the bond between you, creating a sense of trust and attachment. So, cherish these moments of cuddles and snuggles, as they aren't only providing comfort to your baby, but also strengthening the unbreakable bond between you both.   Feeding Time For me, feeding time forms an essential part of a mother-baby relationship, regardless of whether you breastfeeding or bottle-feeding. This daily ritual is more than just nourishing your baby. It serves as a profound opportunity for you and your baby to establish a deep, emotional connection. Breastfeeding, with its intimate skin-to-skin contact and eye gaze, establishes a unique emotional connection, providing warmth, comfort, and security. In bottle-feeding, the shared experience of holding the baby close, maintaining eye contact, and providing nourishment creates a similar opportunity for bonding.  Whilst I can’t remember every feeding time, I have this overwhelming fondness when I think about the hours and hours I spend holding them in my arms, looking at their sweet little face, as they fed away.    The Magic of Bedtime Rituals After a hard day it can be easy to skip over the magic of bedtime routines, but I feel they are the perfect opportunity to capture the tranquility and bonding moments of the day. Bedtime rituals not only help establish a sense of security and routine for your little one, but they also create a special time for you to connect and unwind together.  This is a ritual you can continue long after the baby phase. Even now as my children are out of the baby stage, I always invest the time into our bedtime routine.  We snuggle up together, talk about our day, and read a bedtime story. When they were babies we finished off with a lullaby or a gentle song. And I always kiss them goodnight. Whatever bedtime routine you form, it can help to create a sense of security and comfort for both you and your baby, in turn becoming moments of connection you both cherish.   Playtime Exploration It’s hard not to cherish the simple bonding moments of playing with your baby. From making silly faces to playing peek-a-boo, moms and babies share moments of joy and laughter during play. This interaction not only promotes cognitive development but also strengthens the emotional bond between them.   Milestones and Memories For me, some of the most treasured and loving moments with infants are the simple firsts. The first time they roll over, the first time they say ‘Mama’, their first steps, even your first Mother’s Day together. These are milestones that are truly precious and deserve to be celebrated. They are cherished moments of being mom and baby that can be remembered for years to come. Whether it's their first tooth, their first taste of solid food, or their first birthday, each milestone is a testament to their growth and development as well as yours as a mother. Cherish the joy and excitement that comes with each milestone, knowing that you're witnessing your baby's firsts and creating cherished memories that will last a lifetime. Guest Author Alison Banfieldproudhappymama " Hi, I'm Allison! I'm an experienced mom of two, wife, and founder of Proud Happy Mama! Backed with a Masters Degree in Public Health, a Bachelor of Science in Health Promotion, a long career in health and safety, and 10 years of hands-on experience using, researching, and testing baby products, I love to use my parenting experience to support and encourage other parents. "

If you’re a breastfeeding mom or you’re pregnant and you’re planning to breastfeed, you’ve likely already heard the word “colostrum,” but what is colostrum and are there any colostrum benefits for a baby? The more you know about colostrum, the more impressed you’ll be, and the happier you’ll be that you chose to breastfeed in the first place.   What is Colostrum and What Does It Do? When you give birth, it isn’t breast milk that you have but instead, colostrum. It takes roughly two to three days on average for actual breast milk to come in, but in the meantime you will be feeding the baby colostrum. Colostrum is much thicker than breast milk and is usually yellowish in color, although it can also be a creamy white instead, but these things aren’t what make colostrum so special. Once you learn what kind of nutrients are in colostrum, you’ll understand why it’s so valuable. Above all else, colostrum has tons of antibodies and antioxidants that strengthen the baby’s immune system. When babies are born their immune systems are very vulnerable, and colostrum helps strengthen their immune systems so they can more easily fight off dangerous organisms. Colostrum also contains proteins such as lactoferrins, which further strengthen their immune systems, and is low in fat and sugar. It also contains vitamins such as vitamin A and minerals that include magnesium, zinc, and copper. This makes colostrum good for the baby’s immunity, skin health, vision, and their bone and heart health. In many ways, colostrum makes a perfect food for newborns. So if you’ve ever wondered, is colostrum good for a baby, the answer is a resounding “yes.” Colostrum offers benefits that baby formula doesn’t offer; in particular, the antibodies that make their immune system strong and keep it strong for the rest of their lives.   Other Benefits of Colostrum In addition to the advantages already mentioned, the other benefits of colostrum include: It can improve the gut help of the baby, thanks in part to its low fat content It can help regulate the baby’s metabolism, blood sugar levels, body temperature, and lung and circulatory functions It helps the baby grow properly, which is especially good for premature infants It can act as a natural laxative, clearing out the initial poop (meconium) from the baby’s body and lowering the risks of getting jaundice When you take a look at everything colostrum does for your baby, it becomes obvious that this is a food that only nature can manufacture. It is, quite literally, the perfect first food for a newborn.   From Colostrum to Breast Milk While only colostrum is expressed in the first several days after giving birth, it does eventually transition to breast milk, and here is the process involved: Colostrum is made by the body for up to five days after you give birth. After around five days, it starts to change. Colostrum is thicker than breast milk but is still easy to consume by the baby. Transitional milk starts to come in five to fourteen days after you give birth. It is a mixture of colostrum and regular breast milk, and at this point, your breasts will be much fuller and maybe even more tender, in part because the milk is coming in at a faster rate to accommodate the baby’s nutritional needs. Breast milk usually arrives four to six weeks after you give birth. The milk is thinner and whiter because there is no colostrum in it, and it also has more sugar and fat because that’s what the baby needs at this point.   Pre-Birth Collection of Colostrum A lot of people don’t realize that roughly half-way through your pregnancy, your body will start producing colostrum. In fact, if your breasts are leaking starting at around 16 to 20 weeks, you can collect this colostrum and save it for after the baby is born. Some of the reasons why pregnant women decide to collect colostrum while they’re pregnant include: Your supply of breast milk in the past has been low You’re leaking a lot during pregnancy Your previous babies are large or you have gestational diabetes, which sometimes means your blood sugar is low You have a C-section planned, which can inhibit your production of milk in the first few days Your baby has a cleft palate or lip and may find it difficult to nurse You have breast implants, which sometimes affects your milk supply If you’re wondering when to start collecting colostrum, keep two things in mind: once you start leaking, you can start to collect colostrum at any time; also, if you haven’t been leaking but wish to collect colostrum, talk to your doctor about collecting it at 36 weeks of pregnancy. Asking yourself, when can I start collecting colostrum, has two simple answers. One more thing: if you never leak while you’re pregnant, this does not mean something is wrong. In addition, there are actually colostrum collection kits available that can make the task a lot easier and faster. You can look for them online.   Conclusion So, we’ve answered a few questions here about colostrum, including what is colostrum and why is colostrum important, which means deciding whether or not to collect colostrum while you’re pregnant is now an easier decision to make. Indeed, the colostrum that is there as soon as you give birth strengthens the baby’s immune system and gives them a great start on life. It is a very important ingredient in breast milk that does the baby a world of good.

If you’re a breastfeeding mom, it might feel as though you’re giving up a lot of the things you love to eat and drink so your baby is healthy, but there are a few exceptions. If you’re used to having a few cups of coffee in the morning, you can still have it as long as you drink it in moderation. Most experts say that as long as you don’t consume over 300 mg of caffeine per day, both you and your baby should be fine.   Questions That Most Breastfeeding Moms Have About Caffeine The first thing you need to learn about coffee is that the caffeine content in coffee can vary greatly. This means that if you’re breastfeeding, you should read the labels and take a look at the amount of caffeine that is in there. In many cases, 300 mg of caffeine is found in two to three cups of coffee, but that’s only if each cup is eight ounces in size. When you’re looking at the amount of caffeine in the coffee you drink, always determine the number according to the serving size so it’s accurate. Keep in mind that some organizations, including the American College of Obstetricians and Gynecologists (ACOG), recommend consuming a maximum of 200 mg of caffeine per day, not 300 mg. Naturally, the number is up to you, and you can also watch to see how your baby reacts so that you can adjust it accordingly. Many breastfeeding moms also want to know, how long does caffeine stay in breast milk, and the answer is, between one and two hours. This means that you should wait for two hours or more after drinking your last cup of coffee before you breastfeed. By that time, most of the caffeine is out of your system and the baby’s, so neither of you should feel any negative effects at that point. So, if you’ve always wanted to know, how long after drinking coffee can I breastfeed, it’s best to wait two to three hours at a minimum so that there is very little caffeine in the system. If you want a cup of coffee but it’s close to your baby’s next feeding, you might want to pump before you drink the coffee in case you drink it and your baby is hungry immediately afterwards. Finally, if you’ve ever asked yourself, does caffeine in breast milk keep a baby awake, the answer depends on how much caffeine is in the baby’s system and the baby itself. The truth is, while most mothers can drink up to 300 mg of caffeine per day without it affecting the baby, others may need to stick with 200 mg per day because consuming a higher amount might affect their baby. It’s best to keep track of how many milligrams per day of caffeine you’re consuming, then pay attention to your baby’s reaction in case you need to adjust the amount. Caffeine can indeed keep babies awake, but not all babies will react the same to caffeine.   What About Other Caffeine-Filled or High-Energy Drinks? Since coffee has caffeine in it, including cold-brewed coffee, many breastfeeding moms are curious about other high-energy drinks, such as Red Bull and other energy drinks on the market right now. These types of drinks are a little different than coffee because there is a huge amount of both caffeine and sugar in most of them. This is why most doctors recommend not consuming any type of energy drinks while breastfeeding. Energy drinks also have other ingredients that are unhealthy for both you and your baby, including: Too much vitamin B Ginseng, which can cause headaches and a host of digestive issues Taurine, an amino acid not safe for breastfeeding moms Guarana, which contains very high levels of caffeine Artificial sweeteners, which is unhealthy for both moms and babies So if you’ve ever asked yourself, can I drink Red Bull while breastfeeding (or any other energy drink, for that matter), the answer is “no.” Doctors cannot make you stay away from these types of drinks, but in the long run, it is simply not worth it to drink them while you’re breastfeeding. The effect they have on both you and the baby just isn’t worth it in the end. Not that it’s difficult to understand why breastfeeding moms are attracted to energy drinks. After all, breastfeeding can take a toll on your body if you let it. It can exhaust you, and grabbing an energy drink can feel like a great solution for this lack of energy. Nevertheless, there are a host of side effects that can affect both mom and baby, and these side effects can include tummy problems, dizziness, headaches, and so much more. Nevertheless, if you consume one of these drinks and then ask yourself, how long after drinking an energy drink can I breastfeed, keep in mind that it usually takes one to two hours for the effects to go down because most of the ingredients have gone through your system by that point. That being said, you should wait as long as possible to breastfeed after you’ve consumed an energy drink, either because you forgot or you simply couldn’t resist.   Conclusion If you’re breastfeeding and wish to enjoy a few cups of coffee, you can do so as long as your maximum caffeine intake is 200mg to 300 mg and no more. Energy drinks, however, are a no-no because there are too many unhealthy ingredients in them, which is bad for both you and your infant.

If you’re breastfeeding, there are several items you cannot eat or drink. After all, everything you consume goes straight to the baby, so in some ways, being a breastfeeding mom is similar to being pregnant, at least in a few of the things you can and cannot do. If you’re an alcohol drinker, there are a few things that you need to know if you’re still breastfeeding your baby.   Can You Drink Alcohol When You’re Breastfeeding? When you’re wondering, is it okay to drink alcohol and breastfeed, the answer is “yes,” it is, but you should only drink alcohol in very moderate amounts. If you have a glass of wine at dinner and you sip it slowly, your baby will not be very affected by it. If you drink a lot of alcohol in a short period of time, it can harm the baby. Keep in mind that contrary to what some people believe, you do not have to pump your breast milk a few hours after you drink alcohol and throw it away. As long as you haven’t drunk a lot of alcohol, the levels of alcohol will go down in both your blood and the baby’s. If you wait at least three hours before breastfeeding again, the alcohol levels will be so low in the breast milk that the baby shouldn’t be affected. In fact, within 30 to 90 minutes after you drink the alcohol, the levels will peak in your bloodstream. Because of this, you should wait a minimum of two hours (preferably longer) before you breastfeed your baby. Keep in mind that both the mother’s and the baby’s levels of alcohol will be about the same, and once the levels peak, they automatically start to come down at that point.   How Much Alcohol Is Acceptable? The bottom line about alcohol while breastfeeding is that most doctors recommend that you not drink at all, but if you want to drink occasionally, one beer or one glass of wine is not likely to hurt you or the baby. There is now both an alcohol in breast milk chart and a calculator you can use to determine how long you should wait after drinking something alcoholic in nature. Both of these are easy to find online. Both the chart and the “when can I breastfeed after drinking” calculator help a lot if you decide to drink occasionally while breastfeeding. Some common sense is also recommended, but remember that it is still better to avoid alcohol completely when you’re breastfeeding just like you did when you were pregnant.   Each Breastfeeding Mother is Different Because each person is different and reacts different when they drink even a small amount of alcohol, keep in mind the following when you’re breastfeeding and considering taking a drink: Your weight can affect the results. Heavier people tend to metabolize alcohol much faster than people who weigh less and are smaller. The age of your baby also matters. When an infant is under three months of age, they can only metabolize alcohol at about half the rate as an adult can. This is due mostly to an immature liver. How you drink your alcohol also affects the results. If you are eating something as you’re drinking alcohol, the alcohol absorption rate is decreased. If you drink more alcohol than you should, it is going to take longer for the alcohol to be eliminated from your body. If you do drink and it’s almost bedtime, never share your bed with the baby because you can be more impaired than you realize. Contrary to what used to be reported, drinking alcoholic beverages does not increase milk production or cause the milk to be a healthier food. It’s best if you do not drink at all while you’re breastfeeding, but if you do, pay attention to the following tips: Plan ahead and pump your milk so you can feed the baby that milk after you have your drink. If your breasts are engorged and the alcohol hasn’t had time to clear the bloodstream, you should pump to get rid of some of the swollenness. If it’s been less than two hours since you’ve drunk anything, you may want to discard the milk. To make things a little easier, you can stick to non-alcoholic beverages, many of which taste like the real thing but are alcohol-free. If you consume more than six standard servings of alcohol in a 24-hour period, it can be detrimental to both your and the baby’s health. You may be unable to care for your baby at that point, and the child may become drowsy or have trouble suckling. Too much alcohol can also affect the let-down reflex and cause the baby to sleep too deep and for too long of a period. Binge or heavy drinking is never okay whether you’re breastfeeding or not because it can put both you and the baby in a potentially dangerous situation.   Conclusion Now that we know the answer to the question, is it safe to drink alcohol and breastfeed, it’s best to keep in mind that the fewer drinks you consume while you're nursing, the better. Drinking only one small alcoholic beverage per day -- or better yet, only occasionally -- is acceptable because the harm it does is minimal.

When you’re the mother of a newborn and you’re breastfeeding, one of the questions that you might have is, should I wake my newborn to feed them? You might hear different answers, but most experts agree that yes, you should wake up your baby to feed them if they’re sleeping past their feeding time. This is recommended for numerous reasons because it affects both you and the baby.   Learning the Basics If it seems like your newborn is just an eating machine, you aren’t far from being wrong. In the first few days after their birth, most babies lose a little bit of weight, so it’s important to make sure they get enough food to grow. Babies just home from the hospital need eight to twelve feedings per day, which means that most of them end up eating every two to three hours. In addition, breast milk is easier for the baby to digest than formula, which means the breastfed baby is typically hungry more often than a formula-fed baby. If they don’t get fed often enough, they simply won’t grow like they should, and this can affect much more than just their weight. It can also affect their physical and even their emotional growth. Frequent feedings are also good because the more the baby feeds, the more milk you make, which makes this an issue of supply and demand. And don’t worry if your baby seems hungrier at some feedings than they are at others. This is normal, but as long as you feed them consistently, they should be able to gain weight regularly and grow like the pediatrician wants them to grow.   Should You Wake the Baby up for a Feeding? Babies eat and sleep a lot during the first few months, so if you’re wondering if you should wake up a newborn to feed them, the answer is “yes,” you should. Most experts recommend that a baby is fed every four hours or more often. Once it starts to get close to the four-hour mark, it’s time for you to start trying to wake up your baby so they can eat. When they get older, you can space the feedings out a little more, but frequent feedings should be the norm in the beginning. Also keep in mind that when a newborn is crying to be fed, this crying is usually a late sign that they’re hungry. In other words, once a baby starts to cry for their next meal, that baby has already been hungry for a while. This is why it’s so important to feed your baby on demand every time.   How to Wake up a Sleeping Baby for Their Next Feeding If your newborn or 1-month-old baby won’t wake up to eat, you’ll have to wake them up, which isn’t as difficult to do as you think. First, it should be done gently. The last thing you’ll want to do is flip the lights on quickly and start talking loudly. That will only wake them up with a jolt and cause them to cry. Instead, follow these tips when you’re learning how to wake a newborn to feed them: Turn the lights up slightly but keep them fairly dim. Work with the baby when they’re in REM sleep, which is a lighter form of sleep and makes it easier to wake them. If their eyelids are fluttering and you notice sleep grins, they are likely in REM sleep at that point. Poke the baby slightly and gently. Lift the child and place them skin-to-skin so they can start to wake up and become more attentive. Try to straighten out the baby’s body and maybe even sit it up straight on your lap. Get the baby comfortable but not comfortable enough to fall asleep again. Stroke the baby’s hands or feet, or maybe take a cool washcloth and rub their little face. If these things don’t work, you can always express a tiny amount of milk and rub your nipple on the baby’s face or lips. The smell alone should be familiar enough to them to cause them to open up their mouth and begin suckling. For most babies at least, the thought of enjoying their next meal is enticing enough to make them start suckling and they’ll wake up on their own. Of course, learning how to wake a sleeping baby is one thing, but keeping them awake is sometimes even more challenging. Even if you wake them up enough to start feeding them, they may fall back asleep at some point. If this happens, all you have to do is start over and start waking them up all over again. Keep in mind that the older the baby gets, the less important it is to feed them every four hours. For the first one to three months, however, you might have to wake them up occasionally if it’s been close to four hours since their last feeding. Sometimes, especially with a newborn, you’ll be waking the baby up frequently throughout the feeding, but both you and the baby will eventually get used to the routine.   Conclusion Waking a sleeping baby isn’t something most moms of newborns want to do, but if the baby has gone four or more hours since their last feeding, it’s important to do so. Babies grow fast in the first few months and need regular feedings to gain the weight they need to develop properly, and this can only happen if you wake them up and feed them every two to three hours.

Breastfeeding is both simple and complex, depending on how much you learn about it before you get started. One of the basics is that the more you pump or nurse, the more milk you can make, but what happens if you’re interested in jumpstarting your milk production? Is this even possible? The answer to this question is “yes,” you can, and it’s called power pumping.   Power Pumping Breastfeeding: The Basics Power pumping breastfeeding involves short cycles of pumping your breasts often enough so that the milk starts coming in heavily. It is similar to cluster-feeding a baby, or feeding them for short periods of time frequently. Both of these actions result in the same thing -- a sudden increase in your milk supply, which is advantageous for many different reasons. If you’re curious as to when to power pump or how often to power pump, it’s really simple. Most women find that starting the power pump session in the morning is a smart thing to do because that’s when the breasts tend to be fuller. If you stick to the schedule for three to seven days, you’ll notice an increase in your milk supply and you can probably resume your normal schedule at that point. Here is a typical pumping schedule that women can use for power pumping: Pump for 20 minutes Rest for 10 minutes Pump for 10 minutes Rest for 10 minutes Pump for 10 minutes If you do this once or twice a day for three to seven days, you’ll notice that you’re making more milk for your baby. The best time of day to power pump is early morning, but if you’re also nursing, make sure that you wait roughly half an hour to an hour after you nurse to start pumping.   Do You Need a Certain Type of Breast Pump to Be Successful? Fortunately, you can use either an electric or a manual breast pump when power pumping. Your power pumping results should be the same regardless of which type of pump you use, unless you’re using a manual pump and your arm gets tired to the point where you’re pumping more slowly. If you watch an electric pump as it’s working, it isn’t pumping super fast anyway. The only thing that you might want to avoid are the battery-operated breast pumps. While these pumps are more efficient than manual pumps, they tend to be less efficient than electric ones. They are also usually less powerful than electric pumps, so when you consider all factors of power pumping, an electric pump is likely to produce the best results and is super easy to use.   Are There Any Special “Rules” When Power Pumping Just like breastfeeding your infant, you can’t just go into power pumping unprepared. After all, power pumping takes a lot out of you, so you have to make sure that you’re healthy and prepared for the task.  Here are a few tips to keep in mind: Make sure that you eat right. Never skip a meal, and don’t forget to add 500 to 600 calories per day in order to make the milk. Eat nutritiously so that your breast milk is healthy for the baby. Stay well hydrated at all times. Before you pump or nurse, get a glass of water and sip on it the entire time. Aim to consume a minimum of eight glasses of water each and every day. Make sure that you’re using the pump correctly. Center the breast shield in the middle of the areola and don’t set the suction on the highest setting. Let it work naturally. Try to encourage the let-down process by massaging the breasts, taking a hot shower, or placing warm compresses on your breasts for five to ten minutes before starting to pump. If you can, have your partner or a friend take care of the baby as you power pump so you can concentrate on that and nothing else. You can also power pump when the baby naps! Reward yourself regularly by watching your favorite TV show or movie or reading a favorite book when you’re done. After all, power pumping is hard work and you’ve earned it! Most importantly, don’t beat yourself up if it’s past the best time to power pump because you forgot or because you were simply too tired. You can try again later. While consistency is the key, it won’t matter at the end of the day if you miss one session. You can catch up easily enough next time. In the end, the best time for power pumping is the time that’s convenient for you. For all practical purposes, it isn’t an exact science. If you stay consistent with your schedule, your milk production will eventually increase, and more milk for your baby is always a good thing, especially if you take care of yourself and the milk is healthy. Keep in mind that if you use a double breast pump, you can likely pump for shorter periods of time. That being said, it’s especially important to follow the rules mentioned earlier even more closely when you do this. Otherwise, you may be making too much milk, if there is such a thing.   Conclusion So, in answer to the question, what is power pumping for breastfeeding, it is simply pumping for 10 to 20 minutes at a time on a schedule that you’ll follow several times a day. You’ll follow the schedule for up to a week to increase your production of breast milk, and if you’re wondering, how often should I power pump, you should check online for sample schedules to find the one that works best for you.

If you’re breastfeeding your baby, you’re likely pumping part of the time as well, but the more you pump, the more important it becomes to have a schedule so that you’re not making too little -- or too much -- breast milk. If you’ve ever asked yourself, do I need to pump if I am exclusively breastfeeding, the answer is “no,” you do not, but there are many advantages to doing so.   The Many Reasons to Pump There are many reasons why breastfeeding mothers choose to also pump regularly, and here are a few of the main ones: They know that they’ll be returning to work eventually, and they want to have a supply of breast milk built up so the baby doesn’t have to drink formula. They have a premature baby who isn’t ready for the breast yet, but they want to have milk ready for them when they do. They want to increase their supply of milk so that the baby is certain to get enough food throughout the day. Pumping can be done full-time, part-time, or just temporarily, but a good breastfeeding pumping schedule must be established before you get started. Depending on your goals and your baby’s eating habits, you can easily establish a schedule that is right for you. You can use either an electric or manual pump, but the more often you pump, the easier it will be for you if you choose electric. The manual pumps can be tiring after a while.   What Are the Baby’s Needs? Another factor to consider is how often the baby should be fed to grow and thrive. As a general rule, newborns consume roughly 25 to 30 ounces per day for the first six months of age. That being said, you need to pay attention to how your baby is behaving because your child may need more or less milk in a 24-hour period. So, when should you start pumping? The answer depends on why you’re pumping in the first place. If you’re pumping because you’ll be going back to work at some point, you can wait until three to four weeks before you return to work to start pumping. For babies that can’t get to the breast yet, you can start pumping right away, and if you only plan to pump occasionally, you really don’t have to be on a specific schedule. When you intend to pump, you probably have already wondered, how long do you breast pump, and how often should you breast pump. The answers will depend on many things, most of which have already been mentioned. That being said, here are some examples of pumping schedules that you can use depending on your needs.   Schedule 1: If You Plan to Pump Exclusively If you’re going to pump exclusively, here is a good schedule to follow: 7 a.m. 9 a.m. 11 a.m. 1 p.m. 3 p.m. 5 p.m. 7 p.m. 10 p.m. 3 a.m. At this point, you should try to pump 15 to 20 minutes each time, and remember that pumping in the mornings usually produces the most milk. As your baby gets older, you can reduce the number of pump sessions and/or the amount of time you pump since the baby will be drinking less milk.   Schedule 2: If You Want to Fill the Freezer with Bottles of Breast Milk For starters, you should pump roughly 30 minutes to an hour after you nurse so the milk has enough time to build up again. Once you’ve done this for about three days, pumping should produce better results. Here is a schedule that you can follow for pumping: 7 a.m. (nurse) 8 a.m. (pump) 10 a.m. (nurse) 11 a.m. (pump) 1 p.m. (nurse) 4 p.m. (nurse) 7 p.m. (nurse) 10 a.m. (nurse) 2 a.m. (nurse) 5 a.m. (nurse) This schedule may seem a little lopsided, but it works. When you’re breastfeeding regularly, you’ll find that even pumping three or four times a day is enough to build up a supply of breast milk for your baby.   Schedule 3: If You Will Be Pumping at Work When you’ll be pumping at work, make sure you nurse the baby in the morning and start again when you get home. You really only have to pump two or three times throughout the work day. If you buy a wearable pump, it may be a little easier for you to keep up with these demands and you can pump for 15 minutes instead of 20 if you like.   What Is Power Pumping? Power pumping is a way to pump a lot over a short period of time to jump start the milk production. The typical power pumping schedule looks like this: Pump for 20 minutes Rest for 10 minutes Pump for 10 minutes Rest for 10 minutes Pump for 15 minutes Rest for 10 minutes If you continue this cycle for one to two hours, it shouldn’t take long to build up your supply of breast milk.   Conclusion If you’ve decided to pump in addition to or in place of breastfeeding, it’s much easier to do when you get on a schedule. For all practical purposes, it doesn’t matter if you use a manual breast pump or an electric breast pump, although many moms feel it is just plain easier and less tiring to pump with an electric pump. Either way, your schedule is important, but establishing a good schedule is a lot easier than you think.

Many moms who breastfeed also pump regularly, and they can do this for several reasons. The most common reason is that they want to have breast milk ready for the future because they work or will otherwise be away from their baby temporarily but they still want the baby to be fed breast milk and not formula. While many mothers only pump occasionally, others pump regularly and this article is here to tell you the pros and cons of each of these.   Reasons to Choose Breastfeeding There are so many advantages of breastfeeding that it’s hard to list them all in one article. Breast milk is the perfect food for infants because it is natural. If you pump most of the time, you might end up with nipple pain from pumping, but as long as you’re breastfeeding correctly, nipple pain is usually less common. Here are some of the perks of breastfeeding: The more the baby feeds, the more milk you make, which means that you’ll always have enough milk to meet the baby’s demands. It is convenient because there are no bottles to keep up with or carry around with you, you can do it almost anywhere, and you never have to find a place to heat up bottles. It is the perfect food. Breast milk is filled with everything the baby needs to grow and thrive, especially if you eat healthy foods while breastfeeding. It is less expensive than formula. While breastfeeding involves a commitment from your body, it doesn’t cost anything financially. It enhances the bonding process. Instead of worrying about how your breast is sore after pumping, you can concentrate on being more comfortable physically and bonding much quicker with your baby. Naturally, as great as breastfeeding is, there are still a few disadvantages to feeding this way, and they include the following: It is exhausting and can use up a lot of your physical energy. Breastfeeding on demand can be inconvenient when you have other things to do. Just like experiencing nipple pain while pumping, you can experience nipple pain from breastfeeding as well. There is no need to worry, though, because there are things you can do about most of these “cons” so that breastfeeding is as advantageous as it’s supposed to be.   Reasons to Choose Pumping When you pump regularly, you should either use the milk within 24 hours or place it in the freezer. Pumping properly means that it shouldn’t hurt, so if you’re constantly asking yourself, is pumping supposed to hurt, you might be doing something wrong, even though it’s easy to fix them. If you’re considering pumping regularly, here are a few of the benefits that you’ll receive: Other people can feed the baby, leaving you more time to rest. It allows you to save breast milk for emergencies, such as when you can’t breastfeed because you aren’t feeling well, etc. It keeps your milk supply coming in strong. You can measure exactly how much the baby is eating. Oftentimes, it is less painful than breastfeeding. On the other hand, there can be drawbacks to pumping, and most of them center around the fact that often, your nipples or breasts hurt after pumping. In addition to pain and soreness, pumping always involves a lot of hand and bottle washing, which isn’t a problem when you’re breastfeeding. Pumping can also be inconvenient because you have to carry the pump with you wherever you go, and it can be a little expensive because you have to buy bottles and other items.   Can You Do Anything About Soreness? With both breastfeeding and pumping, breast and nipple soreness is possible, but if you’re wondering, why does pumping hurt, we have some answers for you. First of all, most soreness problems are due to one of two things: not using the breast pump properly, and using the wrong size breast shield (flange). Fortunately, both of these things can be fixed quickly. If you notice dry or bruised nipples pumping your milk, or if the side of the breast hurts after pumping, try one of the following: Make sure that the shield is centered over the entire nipple and areola area. If you center it and you’re still having pain, it might be because your breast shield is either too large or too small. Keep in mind that breast shields come in three different sizes, and the makers of the pump can help you decide which one you should use. Never use full force when using a breast pump. The suction should be high enough to produce milk but no higher than that. If your breasts are engorged, try expressing a small amount of milk with your hands before pumping. You can also massage the breasts a little to experience less pain. Both breastfeeding and pumping are easy ways to feed your baby with the baby food that nature itself has created, so you’re giving your baby the very best regardless of which one you choose. That being said, it’s good to know some of the pros and cons of each before getting started.   Conclusion Giving your baby breast milk is a gift because there is nothing better you could be feeding them. When you breastfeed, you’ll likely find situations where you have to pump, too, so it’s good to know the pros and cons of each of these. While there are advantages and disadvantages to breastfeeding and pumping, it can make your decision a lot easier in the end once you learn them.

If you’re a breastfeeding mom, you may have decided to pump as well so that your breasts don’t become engorged. This is a great idea for many reasons, but if you’ve ever asked yourself, does breast pumping hurt, the answer is, “sometimes.” Over 60% of all breastfeeding women who also pump experience some type of pain and discomfort, but the good news is that it’s easy to avoid this if you know how.   What Are the Main Causes of Pain When You Pump? Let’s cut right to the chase and get into the reasons why you may experience nipple pain after pumping. Breastfeeding and pumping are two different things, and if you’re getting sore nipples from pumping, there are two main reasons this might be happening. First, you may be using the pump incorrectly; and second, you might be using a pump shield or flange that isn’t the right size. The breast shield (flange) is the part of the pump that fits over the nipple, and it comes in many sizes. If your nipples hurt after pumping, your shield may be too small, which can cause the nipple to rub up against its side and cause blisters; or too large, in which case the areola might be pulled in too deep and can start to swell. When you’re placing the breast shield over your breasts, make sure that it is centered properly so that pain and discomfort do not occur. Most companies offer a total of three different sizes for the shield, and they’ll provide you with some assistance so you can purchase the right size in the end. In addition, if the suction strength is too strong and you start to feel pain or discomfort, it can eventually cause pain and even damage to the nipples. This being said, while getting nipple damage from pumping your breasts does happen, it can easily be avoided if you follow a few simple rules. If you’re pumping and experiencing pain at the same time, it’s best to stop and try to figure out what is wrong before going any further. This is not a “no pain, no gain” moment. A little soreness in the beginning is acceptable; a lot of pain even after you’ve been pumping for a while is not.   What to Do About Sore Nipples When You’re Pumping Now that you know a little more about the reasons for soreness to the nipple after pumping, let’s talk about some of the things you can do to avoid this scenario so your breasts don’t hurt as much. They include the following: Remember not to turn the suction up too much; it should be as strong as necessary without causing you any pain. Keep in mind that the battery-operated breast pumps tend to cause more pain than both manual and electric ones. If you’re using a battery-operated pump, you may want to switch to another type. Always take care of the problem if your breasts are engorged. When they’re engorged, pumping (and breastfeeding) is likely to be more painful. Getting sore nipples pumping your breasts may be the result of engorged breasts. If this happens, try expressing as much milk as possible with your hand, then massaging the breasts to help them feel better. If you express by hand, try to get as much milk out of the breasts as possible before going any further. If you notice an extreme amount of pain, it’s possible that you may have either blocked ducts or a breast infection. An infection usually requires an antibiotic, and both of these problems can be diagnosed by your doctor. Remember that the problem may be due to breastfeeding itself. In the beginning, your breasts being sore as you nurse or pump is not that unusual. If it continues, however, or it becomes unbearable, a trip to the doctor may be necessary. In short, it should never be extremely painful to nurse or pump. As you get better at knowing what to do and what to look for, your pumping sessions should begin to get a lot more comfortable for you. If the problems continue, always call your doctor.   When Things Get Serious Sometimes more serious problems can result, including nipple bruising from pumping or even damage to the breast tissue itself. Some of the signs of breast tissue damage from pumping include: Decreased milk supply Blisters, fissures, or cracks on the nipple area Engorgement that doesn’t go down when you express milk Unusual or extreme pain Redness around the nipples Breasts that are starting to swell or which have lumps in them You know your body better than anyone else. If you experience a lot of pain, swelling, and discomfort as you pump, it’s time to talk to your healthcare professional. While you can do certain things to make these problems go away, if this doesn’t work, your doctor should be notified. Even if the pain isn’t that severe, if you feel like you should contact your doctor, then go ahead and do it.   Conclusion If you’ve ever wondered, does pumping hurt, the answer is yes, sometimes it does. The thing is that the longer you pump and the more you know about the process, the less likely it is that your pain will last. If you use the pump correctly and make sure you’re using a breast shield that is the right size, this should take care of most of these problems so that you can get back to pumping and breastfeeding your baby.

If you’re looking for the perfect diet for a breastfeeding mom, the first thing you’ll learn is that you’re not actually dieting like you would if you needed to lose weight. Instead, you’re simply eating healthy foods filled with the vitamins and minerals you need to make nutritious breast milk for your baby. It takes roughly 500 extra calories per day when you’re breastfeeding, but those extra calories should come from a well-balanced meal plan. If you want to make eating a breastfeeding-friendly diet a little easier, below are some recipes that you can try.   1. Beef and Broccoli Combine 1 lb. 4 oz. of thinly sliced sirloin steak with 1 tbsp. of sherry vinegar and 1 tbsp. of soy sauce, then toss all three ingredients together. Heat a large skillet or wok on high heat and add 2 tbsp. of canola oil. Add the beef mixture and cook until it is browned but not cooked -- about one to two minutes. Remove and place in a plate or bowl. Add 1 tbsp. chopped garlic and 2 tsp. peeled and chopped ginger to the skillet and saute for 30 seconds, then add 6 cups of broccoli florets and stir fry for about 1 minute. Add 1/4 cup of water to the skillet, then cover and steam for 2 minutes. Combine 1 tbsp. soy sauce, 1/2 cup of chicken stock, and 2 tbsp. oyster sauce, and add to the skillet. Bring to a boil and cook for 1 minute. Finally, add a mixture of 1 tbsp. cornstarch and 1 tbsp. water to the skillet. Add the broccoli and cook for another minute, then serve over rice or noodles. A good diet for breastfeeding mothers includes calcium, iron, and vitamin A, and this dish has all three!   2. Protein-Rich Smoothie The best diet to follow while breastfeeding is only a good diet if it’s easy to follow, and this smoothie is fast and simple to make. All you do is combine the following ingredients in a blender and enjoy: 3 cups apple juice 2 chopped gala apples 2 cups frozen blueberries 2 cups frozen strawberries 2 frozen bananas (break in half first) 2 cups Romaine stems, finely chopped 1 1/3 cups of Greek yogurt (preferably 2%) You can also freeze it overnight and enjoy a frozen smoothie the next day.   3. Yummy Carrot Salad This is a simple and nutritious carrot salad, and when you’re trying to find the best diet when breastfeeding, foods with lots of vitamins and minerals are important. Busy moms will also appreciate its simplicity. Start by whisking together 2 tbsp. olive oil, 1 tbsp. fresh lemon juice, 1 tbsp. red wine vinegar, 1/4 tsp. salt, and a pinch of black pepper. Mix this with 3 cups of peeled and grated carrots and 2 tbsp. chopped parsley and enjoy.   4. Lactation Cookie Mix Okay, oftentimes the best diet for breastfeeding moms includes cookies and other foods that can help with lactation. Even better, the Mommy Knows Best lactation cookies come in flavors such as cinnamon raisin, chocolate chip, white chocolate chip, rainbow candy, oatmeal chocolate chip, and salted caramel. They include ingredients known to increase your milk supply, including flaxseed, brewer’s yeast, and oats, as well as other healthy ingredients such as iron, calcium, and folic acid. You deserve to have a cookie every now and then when you’re breastfeeding, especially if the treat helps with lactation and tastes yummy! Lactation cookies are healthy and make an excellent treat when you’re craving something tasty and delicious.   5. Brown Rice Pilaf For this recipe, heat 1 tbsp. olive oil over medium heat in a small pot. Add 1/2 cup of chopped onion and saute for 2 minutes until soft. Add 1 cup brown rice and saute for 3 minutes. Next, add 1 1/4 cups of chicken stock and bring to a boil. Cover the pot and turn on low and allow it to simmer for 40 minutes. After 40 minutes, remove from heat and let it steam for 5 minutes. Add 1/4 tsp. of salt and 1/4 cup almonds, chopped and toasted. You can also keep about a third of it for the baby, but puree it with chicken stock or water first.   6. Quick Kale and Bacon Tart This quiche-like tart is simple and nutritious, and when it comes to the best diet for breastfeeding, this one is a great addition. Here is how it’s made: Preheat oven to 425 degrees Fahrenheit Line a 9-inch metal pie plate with one 8-ounce defrosted butter puff pastry sheet Make sure that the pastry sheet covers the bottom and side of the plate, then poke the entire sheet with a fork Place the pie plate on a baking sheet and bake for 10 minutes, then reduce the oven to 400 Beat together 2 large eggs, 1 cup of 10% cream, 1/4 tsp. salt, 1/8 tsp. pepper, and 1/8 tsp. nutmeg Cook 4 slices of bacon and reserve tbsp. of the fat Remove bacon and place 1 cup of sliced red onions in the fat Add 8 cups of kale and cook for 2 minutes until wilted, then remove Place kale into the pan and cover with the egg mixture Bake for 25 minutes, then let set for 10 minutes   Conclusion Developing the best diet for a breastfeeding mom is a lot easier than you think. Even better, you can find tons more nutritious recipes if you look online. Remember to always enjoy a nutrient-rich diet when you’re nursing.

If you decide to breastfeed your child, you already know that the way you eat is important. Without the right nutrition, the milk you produce won’t help your baby grow and thrive; fortunately, finding the best breastfeeding diet is much easier than you think. Once you learn a few simple tips, planning your meals is a piece of cake and it’s easy to learn those tips with a little research. The first thing that you should know when you’re planning to nurse your baby is that you don’t need any complicated recipes or special tools or ingredients. In fact, if you concentrate on eating a nutritious and well-balanced diet, your baby will get what they need to grow and thrive. Let’s take a look at a few more things in detail. Should I Consume Extra Calories While Breastfeeding? Extra calories are needed when you’re breastfeeding a baby. Why? Because it takes roughly 500 calories per day just to make the milk, which means that you’ll need at least that many calories added to your diet every day to keep up with the demands of breastfeeding. If you ever feel dizzy or lightheaded, especially after a feeding, it is likely that you’re not consuming enough calories. You’ll need at least 400 to 500 extra calories per day to accommodate your breastfeeding needs. The thing is that these calories need to come from healthy foods, which should include: Dairy products such as eggs and yogurt Lean meats such as chicken Fruits and vegetables of all types Whole grains such as oatmeal and brown rice Beans and lentils Nuts and seeds, especially walnuts and almonds In addition to the right foods, you should drink six to eight cups of liquid every day, too. This should include water, sugar-free juices, and milk. Some women get a glass of water or juice right before they feed the baby, which is a good way to remember to drink enough liquids. As a general rule, the lighter your urine is, the closer you are to drinking the right amount of liquids. Dark urine means that you’re not drinking enough liquids. Are There Things to Avoid? A good diet for breastfeeding moms also excludes certain foods because remember, everything you consume, the baby will consume through your breast milk. The three main foods you’ll want to limit or avoid altogether include: Caffeine is a stimulant and can make the baby edgy and irritated. If you must have your coffee or soft drink every day, limit it to two to three cups per day and no more. No amount of alcohol is considered safe for a nursing infant. If you’re going to drink a small amount of alcohol, you can pump some milk before you drink and save the pumped milk for another feeding. Fish that contains mercury. Mercury can damage the development of a baby’s system, so switch to fish that have little to no mercury in them, including salmon, catfish, canned light tuna, and shrimp. What About Supplements? This is something that you’ll need to consult with your doctor about since each breastfeeding mother is a little different. Some doctors may recommend that you take a basic over-the-counter vitamin and mineral supplement, while others will want you on a prescription or prenatal supplement. Still others may recommend only certain supplements, such as extra vitamin C or folic acid. Talk to your doctor about your diet and it should be simple for them to recommend what to do. Keep in mind that just like when you’re pregnant, breastfeeding a baby means that they’ll get the vitamins they need first, and you’ll get whatever is “left over.” If you want both you and the baby to get the nutrients you need to thrive, a vitamin and mineral supplement might be needed. Essentially, when you look for the perfect healthy diet for a breastfeeding mom, you’ll need to include vitamins and minerals that include protein, calcium, and iron. These are very important ingredients to keep your meal plan nutritious, which means that you’ll make the best breast milk in the end. A Lot Easier Than It Seems Healthy eating for breastfeeding is simple because your diet simply needs to be varied and healthy. There’s no need for you to buy expensive or rare foods because the basics should do. You can also occasionally eat sweets and fatty foods, but you should only do this occasionally. You can also add lactation cookies and other foods to ensure your diet is strong and healthy enough for you to produce what your baby needs to grow properly. If there are any questions or concerns about your breastfeeding diet, you can go to either your doctor or a lactation specialist. You’ll want your breast milk to help your baby grow and get healthy, and it doesn’t have to be difficult or expensive. Try to eat from a variety of different food groups every day, get enough vitamins, and drink a lot of fluids, and you should make breast milk that suits all of your child’s needs for the first six months of life. Conclusion Breastfeeding successfully requires that you eat healthy, drink fluids, get enough rest, and avoid things such as alcohol and caffeine. Supplements also help, but since each breastfeeding mom is different, you should always consult with your doctor with any questions or problems you might be having. Breastfeeding should be a simple and very fulfilling experience for both you and your baby, and it’s very easy to do it right.

If you’ve chosen to breastfeed your newborn, you’ve chosen the best way to feed them. Breastfeeding, however, takes a little pre-planning because there are a few things to learn first, starting with what your diet should look like. According to the experts, the best diet for a breastfeeding mom is one that is well balanced and healthy, but you’ll also need to increase your caloric intake because it takes an extra 500 calories or so just to make the milk that you’ll need each day. How to Eat When You’re Breastfeeding Many people read that breastfeeding moms should eat the same way they did when they were pregnant, which is essentially true but with a few exceptions. You may have found that when you were pregnant, certain foods gave you gas. Now that the baby is here, it might be them that has the gas, so you may have to eliminate that food for a while until the baby’s stomach gets a little stronger and more adaptable. One thing’s for sure: a good diet for breastfeeding mothers has to be well balanced and include lean meats, fish, whole grains, and lots of fruits and vegetables. You should also drink a lot of extra fluids, including water, unsweetened fruit juice, and milk. Indeed, when it comes to eating right while breastfeeding, your diet doesn’t have to be complicated, nor do you have to rush out and buy a lot of expensive foods. Common sense will tell you what you can and can’t eat. When you’re breastfeeding, your baby will get all of the foods you’re eating in the breast milk, so everything you eat has to be healthy and good for both you and the baby. And while the extra 500 calories are important, keep in mind that you may need more than that if your baby feeds more frequently. If you ever feel lightheaded or dizzy, especially after a feeding, you may need to add extra calories to your diet. There are also specific nutrients that you need more of when you’re breastfeeding, so you need to get them from either your food or from supplements. Some breastfeeding moms continue their prenatal vitamins while they’re nursing, but always check with your doctor first to make sure that’s the right thing to do. Some of the nutrients that you need to pay attention to include zinc, protein, selenium, and vitamins A, B12, C, D, and E.   What Is the Best Diet for Breastfeeding? Again, balanced diets have to be part of your life when you’re breastfeeding, which includes a variety of foods that guarantee the baby gets what they need to grow and thrive.For starters, here is what you need to consume so your milk is nutritious:Meat and poultry, including chicken, beef, pork, etc. Fish and seafood, including sardines, salmon, and shellfish Veggies and fruits, such as berries, bell peppers, cabbage, broccoli, and tomatoes Seeds and nuts that include walnuts, flaxseeds, and almonds Starches with fiber, such as beans, butternut squash, sweet potatoes, and oats Healthy fats, including full-fat yogurt, olive oil, avocados, and eggs Miscellaneous foods, including dark chocolate, tofu, and sauerkraut Does this mean that you can never have ice cream, fatty cheeseburgers, or fast-food tacos? Of course not, but these foods should be eaten in moderation. Remember that when you are breastfeeding, you want both extra calories and nutrient-dense foods added to your diet in order to make healthy milk that the baby needs to survive. It’s also best to stay away from fast food and processed foods; instead, stick with fresh foods that you cook yourself.   What About Supplements? The best thing to do is check with your doctor about what type of supplements you should be taking while you’re breastfeeding. They may recommend just a basic over-the-counter vitamin supplement or they may want you to continue with a prescription supplement. Chances are good that they’ll want you to take some type of supplement even if you eat right, but each mom is different, which is why checking with your doctor is recommended. To be sure, a good breastfeeding diet requires vitamin-rich foods so that the milk has the nutrients the baby needs. If you follow a healthy diet for breastfeeding, you can breastfeed exclusively for the first six months of the child’s life. This will give that child a great start in life. That being said, even if you breastfeed for a few weeks or a few months, it will be of great benefit to your child. Finally, keep in mind that the best diet for breastfeeding moms is really not a complicated diet with hard-to-find foods that cost a lot of money. When you hear about breastfeeding diets, it isn’t really a diet per se. It is just a healthy way to eat that includes fresh foods, lots of fruits and vegetables, and a healthy additional 500 calories per day so the milk you make is perfect for the baby.   Conclusion When you’re breastfeeding, everything that you eat or drink gets to the baby, so you must have a healthy diet that consists of meat, vegetables, fruits, and dairy products. Trying to stay away from processed foods works best, and don’t forget to drink a lot of liquids to help provide those 500 extra calories per day that you need just to make the milk itself. If you ever feel lightheaded or ill in any way, your body may be telling you that you need to eat a little more.

After you have your baby, if you’re like most women, you’ll have some extra weight added to your body. This is normal, but most women want to lose that weight as quickly as possible. If you’re feeding your baby formula, you can literally go on a diet if you want to, but what about breastfeeding moms? Can they diet to get their weight down after childbirth? This is never recommended, but this doesn’t mean that you won’t lose weight anyway! Should You Be on a Special Diet When Breastfeeding? There is no special diet for breastfeeding and, in fact, you should never go on a “diet” when you’re nursing. Why? Because breastfeeding is a lot of work and it takes an extra 500 calories or so per day just to make the milk that you’ll need to feed the baby. So, not only should you not reduce your caloric intake, but you actually need to add calories to your diet! This doesn’t mean, however, that those extra 500 calories can come from anywhere. To be sure, the best breastfeeding diet for mom is one that is similar to the diet you followed while you were pregnant. In a way, when you’re breastfeeding, you’re still “eating for two” and everything that you eat, the baby will get as well. This is why, in many ways, you should eat like you did while you were pregnant. Some breastfeeding women even continue to take their prenatal vitamins until the baby is weaned. That being said, in some ways, your diet has to be a little stricter than it was when you were pregnant. For instance, say you eat a lot of broccoli because it’s a healthy veggie and you love eating it anyway. Then, you start to notice your baby is a little fussier than usual; perhaps they are having gas and belly problems. Newborns often can’t tolerate breast milk when the mother is eating certain foods because just the same as us, they react differently to different foods. The same goes for milk. Some babies have allergies to milk, and when they do and they’re being breastfed, the mother will have to stop drinking milk for a while. Their breastfeeding mom diet will have to exclude broccoli or milk, at least for the first few months or until you no longer notice the baby having these symptoms. Your Diet Has to Be Extremely Healthy As far as the best breastfeeding diet is concerned, it needs to include several foods in order for the breast milk to have the nutrients that it needs for the baby to grow and thrive. Most importantly, it must be a well-balanced diet that includes protein, fruits and vegetables, whole grains, and some dairy products. The more vitamins and minerals are in your diet, the healthier you, the baby, and your breast milk will be. If you already know that you’re deficient in some vitamins and minerals, the supplement you take is even more important, but you should still check this out with your doctor to make sure that you aren’t taking something you don’t need or taking too much of something. Just like during pregnancy, your doctor needs to be aware of everything that you do while you’re breastfeeding. In the end, if you make sure that your diet is balanced and healthy, the milk you make will be enough for your baby to get what they need to grow properly. The breastfeeding moms’ diet doesn’t have to be complicated or expensive. If you use common sense, eat very healthy meals, and pay attention to your baby so you can notice if any problems crop up, both you and the baby will be fine. Tips to Keep in Mind A lot of people don’t realize this, but the composition of breast milk can change with each feeding, which means that the calories the baby receives also change. At the beginning of the feeding, the milk is very watery, but the longer that the baby is fed, the thicker and more nutritious it becomes. This is why it is so important to feed the baby until that breast is empty before switching to the other breast. This is yet another reason why you can easily lose weight while you’re breastfeeding. Each time you feed your baby, you lose a lot of liquids and a lot of calories. When you add to that the fact that a hormone that contracts the uterus is released every time you breastfeed, it’s easy to understand why it’s so easy for breastfeeding moms to lose weight and look thinner as they’re breastfeeding. Still, keep in mind that all diets for breastfeeding moms include a healthy, well-balanced diet since all of the nutrients found in those foods eventually get to the baby. Losing weight while breastfeeding is relatively easy, and many new moms notice the pounds dropping off quickly even if they aren’t trying to lose weight or to diet. It happens because you need extra calories to produce the milk, and most mothers find that adding those extra calories isn’t exactly difficult. Conclusion Breastfeeding moms often find it easier to lose weight than moms who feed their babies formula. It takes roughly 500 extra calories a day just to make the milk, and if you’re breastfeeding frequently, it could take even more. The act of breastfeeding also contracts the uterus, so it’s easy to see how breastfeeding helps you lose weight and get thinner. This is yet another one of the many advantages of breastfeeding your baby.

Are you a breastfeeding mom looking for ways to make the winter season easier for you and your baby? Winter can bring its own set of challenges when it comes to breastfeeding, especially when you are outside. So, to help you and your baby stay nice and snug during the colder months, I’m here to share a few of my best winter breastfeeding tips and winter baby must-haves for breastfeeding moms.   Dress for Warmth and Comfort Staying warm during winter breastfeeding is all about smart choices. My biggest tip is to layer up your nursing wear for comfort, which allows you to adjust to changing temperatures indoors and outdoors. Start with a soft, breathable nursing bra as your base layer. Then, add a loose-fitting, long-sleeved breastfeeding friendly shirt or sweater. This will provide easy access for breastfeeding while keeping your upper body warm. On top of that, layer a cozy cardigan or jacket that you can easily remove if you get too warm. For the bottom half, opt for comfortable, stretchy leggings or pants that allow for easy movement. Don't forget to wear warm socks and slippers to keep your feet toasty. Lastly, invest in a warm and stylish nursing cover or blanket to shield you and your baby from cold drafts while breastfeeding. By dressing in layers, you can easily adjust your clothing to maintain a comfortable temperature throughout your breastfeeding journey in winter.   Maintain Proper Hydration It's easy to forget about drinking enough water when the weather gets colder, but staying hydrated, especially in the colder months is essential for both you and your baby. Drinking enough water helps with milk production and maintaining your milk supply, especially for exclusive breastfeeding. Aim to drink at least eight cups of water or other hydrating fluids each day. Carry a water bottle with you wherever you go and set reminders on your phone to drink regularly. If you find it difficult to drink plain water, try adding some flavor with a slice of lemon or a splash of fruit juice. Remember, staying hydrated is crucial for successful breastfeeding during the winter season. For your baby, breastfeed regularly, look for feeding cues, and keep track of their wet diapers to ensure they stay hydrated.   Plan Your Feeds As a mother who breastfeed for over 5 years between my two little ones, I know that planning your feeds isn’t always possible, but when you’re out and about I recommend trying to think of warm places you can stop at and breastfeed. This might be a café, a friend’s house, or even your car. If you do need to feed outside, then look for a place that is sheltered from the elements.   Try Breastfeeding in your Baby Carrier Breastfeeding in a baby carrier during winter offers a practical solution for on-the-go moms. I recommend choosing a breastfeeding-friendly carrier or wrap and practice at home to ensure both you and your little one are comfortable. Adjust the carrier position for a good latch and dress in layers to regulate body temperature during outdoor feeds. Opt for carriers with built-in covers or use a separate nursing cover for added privacy and protection from the cold.   Create a Cozy Breastfeeding Environment When at home, look to create a warm and inviting space for you to breastfeed in by surrounding yourself with cozy blankets and pillows. These soft and comforting materials won't only keep you warm during the winter months but also provide a comfortable environment for you and your baby. Arrange the pillows to support your back and arms, ensuring proper positioning and reducing strain on your body. Consider using a nursing pillow to provide additional support and help you find a comfortable breastfeeding position. Dim the lights or use a soft lamp to create a soothing atmosphere. Play some calming music or use a white noise machine to block out any distracting sounds. And look to maintain an ideal room temperature as babies are more sensitive to cold weather.   Protect your Baby’s Skin from Dryness To prevent your baby's skin from becoming dry during the winter months, it's important to take extra steps to keep their skin moisturized. The cold and dry air can strip away the natural oils from their delicate skin, leading to dryness and irritation. One simple way to protect their skin is by using a gentle and hydrating moisturizer regularly. Look for products specifically designed for babies, as they're usually mild and free from harsh chemicals. Additionally, try to limit your baby's time in hot baths or showers, as this can further dry out their skin. Instead, opt for lukewarm water and keep bath time short. Finally, dress them in soft and breathable clothing made from natural fibers, like cotton, to help prevent irritation.   Use a Nipple Cream Just like your baby’s skin, your nipples are prone to dryness during winter. And the last thing you want to be dealing with is sore, dry, and cracked nipples! So, I highly recommend using a good nipple cream to keep your nipples moisturized.   Keep Breastfeeding when Ill Continuing to breastfeed when you're sick is highly encouraged, as breast milk offers essential antibodies that can benefit your baby's immune system. Stay hydrated, get plenty of rest, and consult with your healthcare provider about any medications. Don’t forget to practice good hygiene, wash your hands frequently, and wear a mask if needed. Even if you're under the weather, breastfeeding provides comfort and crucial immune support for your baby. If direct feeding is challenging, consider using a breast pump to express your breastmilk to maintain your milk supply. Monitor your baby's health closely, and if you have any concerns, seek guidance from healthcare professionals to ensure both your well-being and your baby's.   Guest writer：Allison Banfield (Founder of Proud Happy Mama)

As a new mom, the transition to motherhood can be both exciting and overwhelming. The journey of motherhood is a unique experience for every woman, but one common factor is the need for a strong support system. A support system can include family, friends, healthcare providers, and other new moms who can offer guidance, advice, and emotional support. The importance of a support system for new moms cannot be overstated. It can help alleviate feelings of isolation, anxiety, and stress that often come with the challenges of motherhood. Having someone to talk to and share experiences with can make a significant difference in a new mom's mental health and well-being. Additionally, a support system can provide practical assistance such as helping with household chores, cooking meals, and caring for the baby, which can give new moms the time and space they need to rest and recover. So, don't underestimate the importance of having a support system – it can truly be a game-changer for your well-being and confidence as a new parent.   Emotional Benefits of Support Systems Being a new mom, having a support system can provide numerous emotional benefits. Here are some of the most significant ones: Reducing Postpartum Depression Postpartum depression is a common condition that affects many new moms. However, having a postpartum support system can help reduce the risk of developing this condition. Studies have shown that new moms who have a strong support system are less likely to experience postpartum depression than those who don't. Reducing Feelings of Isolation Connecting with other moms who've faced similar challenges can significantly reduce feelings of isolation for new moms. Being a new mom can be isolating at times, especially when you're navigating through unfamiliar territory. However, by reaching out to other moms who've gone through or are going through the same experiences, you can find comfort, social support, and a sense of belonging. Enhancing Maternal Self-Esteem Becoming a new mom can be overwhelming and challenging, which can sometimes affect a woman's self-esteem. However, having a support system can help boost maternal self-esteem. When a new mom has people around her who offer encouragement, praise, and support, she is more likely to feel confident in her abilities as a mother. Fostering Parental Bonding Having a support system can also help foster parental bonding. When a new mom has people around her who are supportive and caring, she is more likely to feel connected to her baby and to enjoy the experience of being a parent. This, in turn, can help strengthen the bond between parent and child. At the end of the day, a great social support group should be there to listen to your concerns, validate your feelings, and offer a shoulder to lean on. They should help provide you with a safe space where you can express your joys, fears, and frustrations without judgment. As well as helping alleviate your anxieties and make you feel less alone on this journey. Emotional support can also come in the form of reassurance and encouragement, reminding you that you're doing your best and that it's okay to ask for help.   Physical Health and Recovery When navigating the challenges of motherhood, new mothers greatly benefit from the practical assistance of their support system in tackling daily tasks. Whilst this will look different for each new mom, here are a few ways in which a support system can physically help you as a new mom. Assistance with Postpartum Care Postpartum care includes help with tasks such as bathing, changing, and feeding the baby, as well as assistance with personal care and household chores. Having someone to rely on can help alleviate stress and allow for a smoother recovery process. In addition, having access to medical professionals who specialize in postpartum care can also be beneficial. This can include a healthcare provider who can monitor physical healing and provide guidance on any concerns or complications that may arise. Promotion of Healthy Habits A support system can also play a crucial role in promoting healthy habits for new moms. This includes encouraging proper nutrition, hydration, and exercise, as well as providing emotional support and encouragement. Having someone to exercise with or prepare healthy meals with can make it easier to maintain healthy habits. Additionally, emotional support can help alleviate stress and promote mental well-being, which can have a positive impact on physical health. Overall, having a strong support system can be essential for new moms when it comes to physical health and recovery. With the right support in place, new moms can focus on healing and adjusting to their new role as a parent. Navigating New Parenthood As a mom of two, I know firsthand that navigating the world of parenthood can be overwhelming. There are so many new things to learn and decisions to make. Having a support system in place can make all the difference. Sharing Knowledge and Experience One of the most valuable aspects of a support system is the opportunity to share knowledge and experience with other moms. Whether it's through a mom's group, online forum, or just chatting with friends, hearing about other moms' experiences can be incredibly helpful. I've found that talking with other moms about their struggles and successes has given me a sense of perspective and reassurance. It's comforting to know that I'm not alone in my struggles and that there are others who have gone through similar experiences. Access to Resources and Services Another important aspect of a support system is access to resources and services. There are so many resources available to new moms, from lactation consultants for breastfeeding support to parenting classes to mental health services. Having a support system in place can help connect you with these resources and ensure that you're getting the help you need. Whether it's a friend who recommends a great lactation consultant or a mom's group that hosts parenting classes, having access to these resources can make a big difference. Overall, navigating new parenthood can be challenging, but having a support system in place can make it much easier. By sharing knowledge and experience and having access to resources and services, new moms can feel more confident and prepared for the journey ahead.Guest writer：Allison Banfield (Founder of Proud Happy Mama)

Breastfeeding is a wonderful experience and provides your baby with everything that they need to grow and thrive. Breast milk is, indeed, a perfect food. That being said, breastfeeding can be exhausting because each time you feed your child, you lose a lot of fluids. When it comes to breastfeeding exhaustion, however, the remedies are very simple, so you can get back to feeling a lot less tired immediately if you follow a few simple tips. Below are six of them.   1. Increase Your Caloric Intake Yes, it takes extra calories to make enough breast milk for your baby to grow. Because of this, you need to add a minimum of 500 calories per day to your diet. In other words, this is not the time in your life to concentrate on losing weight. Instead, concentrate on eating enough to make the calories needed to produce that much breast milk. Some experts recommend that up to 800 extra calories are needed, but each mom is different, so check with your doctor and always follow that advice instead. Whatever the number ends up being, keep in mind that you do indeed need extra calories in order to produce the milk your baby needs.   2. Drink Lots of Fluids Postpartum fatigue is a real thing, but it doesn’t have to stick around a long time. Fatigue is always a part of a new mother’s life in the beginning, but if you eat enough and drink enough fluids, it will help a lot. Remember the old eight-glasses-of-water-per-day recommendation? This is a good one to follow, but you should also make sure that you’re drinking healthy drinks, such as water or sugar-free juice. Also, keep in mind that you should never drink anything with caffeine in it because caffeine is a stimulant. Caffeine is also proven to dehydrate the body, and dehydration automatically makes your fatigue a lot worse.   3. Watch the Foods That You Eat Adding calories to your diet is important, but it’s more important to choose the right foods whenever you’re hungry. It’s a good idea to eat three meals per day plus one or two snacks. When you’re hungry and you reach for food, make sure that it isn’t junk food or high-sugar food. Instead, try eating foods such as yogurt, oatmeal, and green tea, not to mention fruits, vegetables, and lots of high-protein foods. High-protein foods are good because they tend to make you feel fuller longer, and they give you the extra energy that you need when you breastfeed. In fact, a lot of OB-GYNs recommend that breastfeeding women eat the same way they ate when they were pregnant.   4. Consider Pumping at Least Occasionally Some nursing moms ask themselves, does pumping make you tired? The answer is yes, it can. Not only are the fluids coming out faster than they usually do when you’re breastfeeding, but the pumping action itself can tire you out, especially if you’re using a manual breast pump. If you choose to use an electric breast pump, it can help a lot, and while they can be pricey, it can save you energy in the long run. When you lose fluids like this, it is bound to make you tired, which is why getting extra calories and drinking extra fluids each and every day is so important. Of course, another huge advantage of pumping is that your partner can help with one or more of those late-night feedings, which means that you can get some extra sleep.   5. Get Some Extra Sleep When You Can Did you chuckle at this tip? We don’t blame you! The truth is that all mothers of newborns are tired, so this shouldn’t be a concern when it happens to you. Nevertheless, the saying “sleep when the baby sleeps” is excellent advice. Naturally, you may not be able to do this if this isn’t your first child, but if it is your first child, it’s a good time to ignore housework and take a nap whenever the baby does the same. You might think that these short catnaps aren’t doing you any good, but they are. Napping when the baby naps is a great way to get the extra sleep you need to feel at least a little better throughout the day.   6. Try to Exercise Regularly If you took a lot of cardio classes before you had your baby, you may not be able to go back to those immediately, but if you try to meditate, do yoga, or simply take a walk around the block, it can do you a lot of good. It’ll clear your head and help you feel better both physically and emotionally. It can also help increase your energy levels so you don’t feel nearly as tired. Keep in mind that you’ll need to get your doctor’s approval before starting to exercise again, regardless of the type of delivery you had. Most doctors require you to take at least a week or two off, but again, that depends on your doctor.   Conclusion Breastfeeding is hard work, even though it is also very rewarding. Remember, you are responsible for feeding a tiny human, and that can take a lot out of you. That being said, there are still things you can do to help relieve some of the fatigue you’re feeling, and most of them are very simple to do. Remember that when you’re breastfeeding, you should be good to yourself because you’re tired for a good reason, and you will not be that tired forever.

It isn’t uncommon for new mothers to have trouble sleeping, and when that happens, you might want to reach for some natural sleep aids, including melatonin. The thing is that just because melatonin is a natural hormone produced by the body doesn’t mean that it’s safe for nursing moms to take. The truth is that natural products such as melatonin aren’t regulated by the FDA, so before you take it, you should do two things: learn more about it and check with your doctor.   Can You Take Melatonin While Breastfeeding? Before we go into detail about melatonin and breastfeeding, let’s talk about what melatonin is and what it does when you take it. Melatonin is a natural hormone in the body that helps keep your sleep-wake cycle working properly. It helps your circadian rhythm determine when it’s time for you to sleep and when you should be awake. For situations such as jet lag, taking a melatonin supplement can help reset your circadian rhythm. For one thing, melatonin does pass to your breast milk, which is why some OB-GYNs discourage breastfeeding mothers from taking extra melatonin. Too much melatonin is not a good thing. The bottom line is this: there aren’t enough studies to show the long-term effects of taking melatonin when you’re pregnant or breastfeeding. Because of this, you should only take it occasionally and on a short-term basis, and never without checking with your doctor first. Simply put, we just don’t know what happens to the baby if they receive too much melatonin, but we do know that the melatonin you make naturally passes through to your breast milk. For this reason, the amount of melatonin the baby receives from that breast milk should be enough, and even if you or the baby is having a hard time getting to sleep, melatonin supplements might mean that the baby is getting too much melatonin.   How Do Kids React to Melatonin? We already know how young children react to melatonin, so it’s safe to assume that babies and toddlers may also react that way. Some of the side effects of melatonin in young children include dizziness, headaches, agitation, drowsiness, and even increased bedwetting. In babies, we know that melatonin can result in extreme drowsiness, and if that drowsiness continues, the baby has an increased risk of things such as failure to thrive or jaundice. It may seem like a good thing for a baby to be drowsy, especially if they’ve been having a hard time getting enough sleep, but the potential side effects far outweigh the good results of the melatonin on the baby’s system. Melatonin that’s produced naturally in the woman’s body is more than enough for the baby to thrive, which is why taking melatonin while you’re breastfeeding is rarely recommended. Nevertheless, if you absolutely cannot sleep at night and you’re interested in taking a melatonin supplement, don’t just rush out, buy it, and then start taking it. Always check with your doctor first, who may recommend small doses of melatonin and only for a short period of time. Melatonin supplements should never be taken by breastfeeding mothers unless they are under a doctor’s care and supervision.   Is it Safe to Take Melatonin While Pregnant? There are some things that you can do when pregnant but not when you’re breastfeeding, and the other way around also applies. Having said this, if you’re wondering about taking melatonin during pregnancy, you should know that the risks that are possible when taking melatonin while you’re breastfeeding are the same when you’re pregnant; in other words, melatonin supplements should be avoided unless your doctor approves them first. Melatonin naturally produced in the body is all right for both mom and baby, but the same cannot be said for melatonin supplements. Studies have shown that taking melatonin supplements in small doses and for short periods of time does no harm to the breastfeeding mother or the baby. Unfortunately, there aren’t enough studies to determine the true effects of melatonin supplements when a mom is pregnant or breastfeeding, and the same goes with the effect on breastfed babies. In other words, we simply don’t know what the effects are when a pregnant or breastfeeding mom takes large doses of melatonin or takes it on a long-term basis. We don’t know the effects on the mom or on the baby, and since we don’t know, it’s best to avoid melatonin supplements altogether, unless you check with your doctor first.   If Not Melatonin, Then What? If you’ve decided not to take melatonin supplements but you’re still having trouble sleeping, what can you do about it? To start with, here are a few suggestions that may help: Exercise regularly Try to go to bed each night and get up each morning at the same time Keep the house and your bedroom cool and dark Stop all electronics one to two hours before you go to bed Limit your intake of caffeine These are natural ways that you can use to learn to sleep better when you’re breastfeeding and can’t take supplements.   Conclusion If you’ve been wondering if you can take melatonin supplements while breastfeeding or even while pregnant, the short answer is “no.” If more natural techniques like the ones mentioned above don’t help, you should ask your doctor about taking low doses of melatonin for a short period of time. Regardless of what the doctor says, keep in mind that you should never take melatonin supplements in large doses or for a long time when pregnant or breastfeeding.

If you’re a new mom and you’re breastfeeding, being tired is likely a huge part of your life; fortunately, there are some things that you can do to get better sleep for both you and your baby. When you first get your baby home, things are usually pretty chaotic, but it can be a lot easier after a while if you learn a few tips.   When You First Get Home When you and your newborn arrive home, the first thing that you’ll notice is that your life is completely disorganized and hectic, but you might be surprised by how quickly that can change. The first thing that you should do is not try to be a superwoman. Yes, you can have it all, but it’s still best not to aim for that, at least in the beginning. If you can afford it, consider hiring temporary help for chores such as laundry and housekeeping. In other words, don’t try to do everything yourself. Ask your family and friends for help if you can’t afford to hire someone, and for the first month at least, concentrate only on taking care of your baby. Pregnancy, breastfeeding, and caring for a newborn are hard work, so it’s a good idea to relax your expectations and ignore the things you used to consider important before you became a new mom.   Relaxation Is a Must Lots of new mothers are tense, but if you concentrate on just one task every day that is designed to help you relax, it can make a huge difference in your outlook on everything. For starters, try these easy techniques that can help you relax and feel better about your day: Enjoy a cup of chamomile tea. Among herbal teas, chamomile is one of the most relaxing. You’ll need to check with your doctor before consuming any type of herbal tea, as some of them do more harm than good. Stinging nettle, lavender flowers, and anise tea are also good choices when breastfeeding. Don’t stop taking your prenatal vitamins. Both you and the baby need the extra nutrition right now, so keep taking the vitamins until you stop breastfeeding. Certain vitamins, such as vitamins D and B12, are found in high quantities in prenatal vitamins and both you and baby need them. Drink lots of fluids. Extra fluids are necessary because they help make the breast milk, but remember that soups and broths also count as fluids. You should always aim for water, but you can also drink milk, no-sugar-added juices, and even water-heavy fruits such as watermelon and other melons. Take a warm shower. If you take a warm -- not hot -- shower, it can relax you almost instantly. Once you wash up, stand under the shower and allow the warm water to flow over you until you feel relaxed. Between the warm water and the steam it produces, your muscles will automatically start to relax; therefore, so will you. Rest every chance you get. If this is your first child, you should take advantage of that and nap whenever the baby naps. Forget about the housework and concentrate on taking good care of yourself and your newborn. If you eliminate some of your household responsibilities at least temporarily, you’ll feel much better both physically and emotionally. Learning How to Breastfeed the Right Way Yes, there is a proper way to breastfeed, and your doctor or the hospital’s lactation specialist can help you learn what it is. One of the most important tips to remember is to get comfortable before starting to breastfeed. Buy yourself one of those breastfeeding pillows or set up some pillows high enough so your arms can relax while still holding the baby in the right position. Once you’re comfortable, you’ll feel more relaxed from start to finish, even if your baby falls asleep while nursing. It is both physically and psychologically more relaxing if you make sure everything is in the right place before you start breastfeeding at each session. And the more relaxed you are, the less tension and fatigue you’ll feel as a breastfeeding mom.   Your Diet Is Crucial Believe it or not, there are some foods that can fight fatigue. These include the following: Bananas: Bananas contain potassium, which converts sugars such as carbs into energy. Oatmeal: There are lots of ingredients that fight fatigue in oatmeal, including the right carbs, vitamin B1, protein, and magnesium. Yogurt: Although some yogurt has a lot of sugar, you can find some with less sugar and it also contains probiotics and protein that fight fatigue. Green tea: This type of tea boosts energy, reduces stress, and even improves your immune system. Naturally, you should also eat very little sugar and lots of healthy foods, including fruit, vegetables, and high-protein foods. If you get hungry, don’t reach for junk food; instead, reach for healthy, high-protein foods that can help both you and your baby sleep better so you can have more energy during the day.   Conclusion A healthy diet, herbal teas, resting when you can, and drinking lots of fluids are just a few of the things you can do to sleep better while you’re breastfeeding. And because your baby will “eat” whatever you eat when you breastfeed, you can both sleep a lot better at night and feel more alert during the day if you follow these tips. It doesn’t have to be complicated, but give yourself enough time to adjust to your new life and don’t sweat the small stuff when you’re breastfeeding.