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

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.

Most people have heard of how good breast milk is for the baby, and the advantages go far beyond the nutritional ones. That being said, a lot of people don’t realize just how beneficial breastfeeding is to the mother herself. When all is said and done, choosing to breastfeed your child offers numerous benefits for both mom and baby, which shouldn’t be a surprise when you consider that it is a perfectly natural way to feed a baby. The truth is that there are tons of physical, emotional, and other perks that a mother enjoys when she chooses to breastfeed her child, and below are just a handful of them.   1. Breastfeeding Is Convenient One of the biggest benefits of breastfeeding for the mother is the fact that you can breastfeed anytime, anywhere, any place. You never have to make the formula, buy a bunch of bottles, buy a special device to keep the formula at the right temperature as you’re shopping or running errands, or wonder how you’re going to warm up the formula when the baby gets hungry. When your baby is hungry, you can simply move to a discreet location and start feeding them! Breastfeeding is a simple and fast feat that you can do anywhere, so even if you’re shopping or running errands, all that you have to do is slip into a quiet place and start feeding.   2. Breastfeeding Is Free When you buy a can of baby formula, which can last as little as one week, it costs an average of $40 to $50 and sometimes more. Plus, you’ll need lots of bottles, nipples, a bottle warmer, and a few other things. Breast milk, on the other hand, is free and therefore can save you a minimum of $150 per month on baby formula. Naturally, no one recommends that you breastfeed just because it’s cheap, but this is still a great advantage of nursing your baby.   3. Breastfeeding Helps You Get Your Figure Back Quickly Your uterus is going to be out of shape after you have your baby, and you won’t be able to do anything about that if you feed them formula. Nursing, on the other hand, produces oxytocin, which is a hormone that shrinks the uterus each time that you feed the baby. This means that sooner rather than later, you’ll start to lose the extra “belly” you gained while you were pregnant. For most women, this happens quickly because the uterus will shrink every time that you nurse your baby. To be sure, if you want to start looking like your pre-pregnancy self now instead of in the future, one of the smartest things you can do is breastfeed.   4. Breastfeeding Lowers the Risks of Certain Cancers Breastfeeding has been proven to lower the risk of getting certain types of cancer, most notably breast and ovarian cancers. This doesn’t mean that breastfeeding is a guarantee that you’ll never get these diseases, but the odds are greatly reduced. Even better, the longer you breastfeed, the more your chances of getting ovarian and breast cancer are lowered. This is a huge advantage for women who have a family history of breast or ovarian cancer because it gives them the peace of mind that they want and deserve.   5. Breastfeeding Can Lower Your Risk of Postpartum Depression Postpartum depression is not that uncommon, and it can be nothing short of miserable. When you breastfeed, the hormones related to your pregnancy are lowered slowly over time instead of all at once. This is because in some ways, your body still thinks it’s pregnant when you choose to breastfeed. Since these hormones are lowered slowly instead of abruptly, your body has more time to adjust; therefore, you are much less likely to suffer with postpartum “blues.”   6. Breastfeeding Lowers the Risk of Other Medical Issues Other studies have proven that in addition to certain types of cancer, breastfeeding your baby can reduce the risks of other medical issues, especially high blood pressure and Type 2 diabetes. Again, this is not to say that women who breastfeed never get these diseases, but if you look at women across the board who breastfed their children, a much smaller percentage of them have these illnesses when compared to women who did not breastfeed.   7. Breastfeeding Burns a Ton of Calories In addition to contracting the uterus every time that you nurse and making it smaller, breastfeeding also burns a lot of calories; therefore, a lot of women find that they do not have to watch their weight as long as they’re nursing. The only negative part of this is the fact that when you do stop nursing, you’ll have to remember that you cannot eat like you did when you were still breastfeeding. Nevertheless, it’s good to know that you can concentrate on healthy feeding for your baby instead of trying to lose that pregnancy weight.   8. Breastfeeding Allows Moms to Know That They’re Giving Their Children a Great Start in Life Breastfeeding your child gives you a great feeling because you know that you’re giving your baby the best start in life. Breast milk builds up the baby’s immune system, helps develop the brain properly, makes it unlikely that they’ll get ear infections or allergies, and even reduces the chance of sudden infant death syndrome (SIDS). There’s also the closeness that you and your baby will share every time that it’s feeding time, which is similar to the comfort and security they felt when they were in the womb.

Unless you’ve been living under a rock, you probably know that when it comes to feeding a newborn, breast milk is best. There are numerous advantages to breastfeeding as opposed to feeding babies formula, and while no mother should ever feel guilty about how she feeds her child, it’s good to know what some of these advantages are so you can make the right decision in the end. While some of these advantages are well known, others are not. Below is a list of nine advantages that infants receive when their mothers decide to breastfeed.   1. It Builds up Their Immune Systems One of the biggest perks that breast-feeding infants get is a strong immune system. Breast milk has natural antibodies that build up the baby’s immune system and reduces the odds of the baby having any type of allergies. It also decreases the odds of certain problems, including ear infections, upper-respiratory problems, and even diarrhea. These advantages are the result of having a stronger immune system that can withstand exposure to certain allergens and conditions that can cause these problems.   2. It Has Superb Nutritional Value When it comes to health benefits, breast milk really is a perfect food. It always has just the right amounts of protein, fat, water, sugar, and minerals that allow the baby to grow and thrive regardless of their age. This amounts to the baby getting everything they need for the right development and growth. Even better, it changes as the baby’s nutritional needs change, so as long as you’re eating healthy and there are no problems, you can keep your baby healthy regardless of how long you decide to nurse.   3. It Is Super Easy to Digest Even when compared to the best formula, breast milk is always easier to digest. Because of the composition of breast milk, it is perfect for newborn tummies and therefore greatly reduces the odds of the baby having gas, constipation, and numerous other tummy problems. When you give your baby breast milk and nothing else, the odds of them experiencing any type of digestive and tummy problems are practically nil. Of course, you still have to eat right and take care of yourself, but if you do this, your baby will only need breast milk to grow.   4. It Is Never Too Much for Your Baby to Eat Some moms worry about their babies gaining too much weight during the first year of life, and this is nearly impossible to happen when you feed them breast milk instead of formula. In fact, because breast milk has the perfect amount of nutrients, your baby will gain a healthy amount of weight without being overweight. This means that when you bring your baby in for a checkup, their weight gain should be just perfect month after month.   5. It Can Actually Soothe and Comfort Your Baby Because of its composition and its perfect combination of nutrients, breast milk can comfort and soothe the baby when needed. Each mother has to decide for herself how often to feed her baby, but some women will nurse just to calm the baby down, and it works every time. When you add to this the fact that there is a lot of skin-to-skin contact during each breastfeeding session, it’s a little wonder why babies are happy and comfortable when being breastfed. It really isn't that different from the comfort level they felt in the womb.   6. It Reduces the Odds of Getting Certain Conditions In part because of its many healthy nutrients and its ability to build up the baby’s immune system, it is much less likely that the baby will get certain conditions, even later in life. These include osteoporosis, Type 2 diabetes, certain cancers such as ovarian and breast cancer, high blood pressure, high cholesterol, and even cardiovascular disease. Breastfed babies are also much less likely to suffer sudden infant death syndrome, or SIDS, providing their moms with the peace of mind that they deserve.   7. If the Baby Is a Preemie, Breast Milk Is Perfect Premature babies have special nutritional needs and formula may not always be the perfect food to give them. This is not so with breast milk. Breast milk is always right for your infant, and many of the short-term and long-term health problems that some premature infants experience simply doesn’t exist when they’re breastfed. All babies respond well to breast milk, and this seems to be even truer with preemies.   8. It Can Help with a Baby’s Speech Patterns Later in Life There are a lot of concerns when it comes to the nipples used when bottle-feeding an infant, which is probably why there are so many of them now on the market. Nipples come in many different designs, sizes, and materials, and some of them have been known to cause orthodontic and even speech problems as the child gets older. This doesn’t happen when you breastfeed because the human nipple is the perfect one to use to feed a human child.   9. It Might Reduce the Odds of Obesity Later in Life Breastfed babies are less likely to be overweight later in life, and there are two possibilities regarding why this is so. First, the hormone leptin, which controls appetite and weight, is higher in breastfed babies than it is in formula-fed babies. Second, it is nearly impossible to overfeed a baby when they’re breastfed, and it is thought that this allows them to be more in tune with food signals and therefore won’t overeat when they’re older.

Pumping your breasts while you’re breastfeeding is not that uncommon. You might pump in between feedings to allow yourself to make more milk, or you might pump because your baby slept through a feeding and your breasts are engorged and tender. Whatever the reason is for your desire to pump, you need to know exactly how to do it, so the task is successful. It starts with a good-quality breast pump, but it doesn’t end there. Electric breast pumps are easier to use because they do the work for you. With a manual pump, your arms can get tired because that’s how the breast milk is pumped out of your breasts and into a bottle. You also have a shield or guard that is placed over your nipple, and it is available in many different sizes. If your nipples get sore while you’re pumping milk, especially if they aren’t sore when you actually nurse, there are usually five main reasons for the problem. Let’s take a look at these reasons one by one.   1. You’re Using Too Much Suction Strength Electric breast pumps allow you to choose your suction strength, but even if you’re interested in thoroughly emptying your breasts of milk, this doesn’t mean that choosing the highest suction strength is a good idea. In fact, it’s more important for you to be comfortable as you pump rather than trying to get as much milk out as possible in the shortest period of time. In most cases, it is not recommended that you use the highest suction strength on your machine. Some moms have nipples that are more sensitive than usual and still feel discomfort when they’re using the lowest setting. If this happens to you, try pumping while it’s in the let-down mode, which makes pumping easier on everyone. The bottom line is this: don’t worry about using the strongest suction setting. Instead, make sure that you’re comfortable and experiencing no pain regardless of the setting you choose.   2. You’re Using the Wrong Size Nipple Shield This is one of the most-common causes of experiencing nipple pain while pumping. Many women assume that the shields only come in one size and that one size is good enough for all moms, but this is not the case. Nipple shields come in numerous sizes, and if yours is too big or too small, the nipple may rub up against the flange and irritate it, causing pain and discomfort. To be sure that you’re choosing the right shield, follow the instructions included with the breast pump to the letter. Most companies that make breast pumps will include a free guide that measures the nipple portion of your breast, with some telling you to measure it before you pump and others telling you to measure it several minutes after you start to pump. Again, pay strict attention to the instructions so you get the right size shield in the end.   3. You Have a Nipple Blister In some cases, you have a blister or bump somewhere on your nipple, which results in pain and discomfort every time you pump. Nipple blebs, as they are sometimes called, are often the result of a clogged milk duct. If you want to know for sure, just look for a white or yellowish dot in the middle of the nipple and breasts that hurt when you touch them. To help it feel better, use warm compresses in between feedings, gentle massaging of the breasts as you pump or feed, and feeding or pumping more frequently. If you have fever along with these symptoms, you should check with your doctor because you may have an infection that requires antibiotics.   4. Your Baby Isn’t Latching on Correctly Just like everything else when it comes to breastfeeding, it takes some getting used to for both mom and baby once you decide to nurse. If a baby doesn’t latch on correctly, your nipples can become sore quickly. One of the biggest mistakes made by new moms is they let their babies latch onto the nipple only and this can cause numerous problems. Instead, babies need to latch onto the entire nipple area, which includes the areola, so the milk can be released properly. When you’re pumping and you believe that this might be a problem, look for symptoms such as changes in the shape of the nipple and even some minor bleeding. In some cases, a tiny bit of blood can get mixed up with the breast milk. These symptoms are often a sign that your baby isn’t latching on properly when they nurse. 5. You or Your Baby Have Thrush Thrush is a type of yeast infection that both you and your baby can have. It is contagious and can be passed from mom to baby and vice versa easily, which is why you need to do something about it as soon as you notice the symptoms. These symptoms include nipples that are red, itchy, or burning; shooting pain in the breast both during and after you’re nursing; and a concurrent vaginal yeast infection. For babies, thrush can look like a yeast infection on the diaper area or white patches on the cheeks and inner lips that look similar to cottage cheese. If you even think that you or your baby have thrush, it’s imperative to contact your doctor immediately because an antifungal medication is usually necessary. You also need to take precautions, so it isn’t passed from you or your baby to the other one as easily.

Breast milk is the best food to give to your baby, starting from the time they’re born until they’re around two years old. Not all moms can breastfeed their children that long, but the bottom line is that the longer you nurse your baby, the better off they’ll be in numerous ways. In many ways, breast milk can be considered a perfect food, and if you’re interested in learning some specific advantages of breast milk, below are a few of them.   1. It Has the Perfect Combination of Nutrients Breast milk has the right amounts of protein, vitamins, water, sugar, carbs, and fats, which means that it provides all babies with the exact nutrients they need regardless of what those nutrients are. It also doesn’t matter what the baby’s gender, age, or ethnic background is because all breast milk is the perfect food for all babies. Naturally, moms have to eat right in order to get the best results, but most of the advantages are in the milk naturally.   2. It Has Excellent Antibodies for the Immune System Breastfed babies have fewer incidents of diarrhea, ear infections, and respiratory problems due to the amount of antibodies found in breast milk. In fact, when it comes to allergies and infections in general, breastfed babies don’t have nearly the number of problems as formula-fed babies do. Even the best and highest-quality formula on the market will not provide these antibodies, causing non-breastfed babies to suffer with more ear infections, pneumonia, and other illnesses.   3. It Is Very Easily Digestible Since breast milk is natural, it is super easy for babies to digest, meaning that they also have much fewer tummy troubles. When the milk is digested, babies tend to fall asleep faster and sleep better throughout the night. On the other hand, breastfed babies may be hungrier more often simply because the milk is digested so easily, but this is a small price to pay for knowing that your baby is getting the perfect food that is great for their digestive system and sleep patterns.   4. It Is Thought to Ward Off Certain Diseases Study after study has suggested that breastfed babies tend to have a much lower chance of experiencing certain illnesses and diseases. These include ovarian and breast cancer, diabetes, obesity, certain skin conditions, leukemia, sudden infant death syndrome (SIDS), osteoporosis, eyesight problems, and asthma. It doesn’t mean that a breastfed child can’t get these illnesses, but they are much less likely to happen.   5. It Helps Keep the Mother in Good Shape Every time a mom nurses, the hormone oxytocin is released, which contracts the uterus and makes it smaller. Nursing also burns tons of calories, which means that Mom can lose pregnancy pounds much more quickly than moms who feed their babies formula. So, when you nurse your baby, both you and the baby are getting excellent care that you need to thrive and stay healthy.   6. It Helps Make Babies Smarter This is one area that excites parents quite a bit. Many different studies have suggested that breast milk is better than formula when it comes to proper brain development, which has resulted in breastfed kids doing better on intelligence tests and even have much fewer problems when it comes to their behavior. It isn’t considered conclusive proof, but each of the studies in this area seems to be a little more promising than earlier ones.   7. It Helps Keep the Baby’s Weight at a Healthy Level While it isn’t impossible, it is very difficult for babies to gain too little or too much weight while they’re being breastfed. With the perfect amount of nutrients in this all-natural product, babies who are breastfed typically have a perfect weight regardless of how long they’re nursed. This doesn’t mean, of course, that you can neglect your own diet; keep in mind that just like pregnancy, your baby eats what you eat while you nurse, which means that eating healthy is a must.   8. Babies Can Live on Nothing but Breast Milk for the First Six Months For the first six months of a baby’s life, they can live on nothing but breast milk and thrive and be healthy. After six months, they’ll need to be introduced to solid baby food to get everything they need, but you can breastfeed exclusively for the first six months of a baby’s life and they’ll be healthy and happy the entire time. Many moms choose to nurse until the child is a year old and ready for milk products, but that is up to the mother.   9. It Saves Mothers Both Time and Money Formula is expensive, but breast milk is not. When you nurse, you can save up to $200 or more per month on formula alone, not counting the bottles, nipples, bottle brushes, and bottle warmers. If you’re out running errands, you can stop and nurse anytime you need to because there’s no need to search for a place to warm up the bottle and lug all of those bottles around in your diaper bag. A hungry baby can eat immediately, and all you have to do to start is find a discreet place to nurse. This also means that you can nurse on demand regardless of where you are because breast milk is free and available at the perfect temperature all the time. If you’re a busy mom who’s always on the go, dealing with formula can be a real hassle, but nursing helps make feeding time easier.

Choosing to breastfeed is giving your child a special gift. All studies have proven that when it comes to the nutrition newborns need to grow and thrive, breast milk is best. Unfortunately, breastfeeding is not always simple for a lot of mothers. They often have problems that include not making enough milk and not having the quality of milk they thought. Fortunately, these problems are not insurmountable. Below are 10 things that you can do to make higher-quality breast milk.   1. Drink a Lot of Fluids When you breastfeed, you lose a lot of fluids in your body, so it’s crucial that you replace those fluids on a daily basis. While there is no set amount of fluids that you must drink, if you aim for 8-10 glasses per day of water, fruit juice, or milk, you should be fine. Just remember that the baby is going to consume a lot of fluids each feeding time and there has to be enough fluids in your body to provide that to them.   2. Eat as Though You’re Still Pregnant When you’re breastfeeding, it is not a time to diet or restrict the number of calories you consume. Just like when you’re pregnant, your body needs extra calories. According to many sources, it takes an extra 300 to 500 calories per day to make enough breast milk to feed your baby. You also need to eat nutritious foods, focusing on whole grains, fruits, and vegetables. In a way, you are still “eating for two,” since the baby will be consuming what you consume through the milk. 3. Try to Avoid Things That Aren’t Good for You Learning how to improve breast milk quality includes avoiding things that are harmful to the baby. This includes alcohol, tobacco, and caffeine, among others. Remember that while you’re breastfeeding, the baby will get at least a little bit of the foods and drinks you consume, and you don’t want them to get any of the things that they simply don’t need. If it’s bad for you, it’s bad for them.   4. Learn to Manage Your Stress If you’re overly stressed, it can affect both the quality and the amount of breast milk that you produce. This is sometimes tough for first-time mothers who just got home and have a newborn, but it’s still important. When the baby sleeps, try to do some deep breathing, practice yoga, or meditate so that you can keep your stress levels as low as possible. If you’re too stressed or you feel tense or worried a lot, it’s going to affect your breast milk.   5. Get as Much Sleep as Possible Again, this is difficult for first-time moms, but instead of doing housework or laundry when the baby sleeps, it’s best if you try to get in a nap as well. The less sleep you get, the harder the body has to work to make milk for the baby, affecting both its quantity and quality. It’s natural to be sleep deprived when you’re the mother of a newborn but try to sleep as much as possible anyway.   6. Consider Taking Supplements A lot of nursing mothers continue to take their prenatal vitamins just like they did when they were pregnant. While this isn’t necessary, it’s still a good idea to take supplements when you’re nursing. This is especially important if you know that you’re not getting the vitamins and minerals you need because you’re too tired to eat right. It also ensures that the baby will be getting those nutrients as well.   7. Pay Attention to Your Diet and Baby’s Reactions to it Many newborns have sensitive stomachs, so if you eat foods such as broccoli, onions, cabbage, or garlic, the baby may react to it. If you notice a rash or fussiness several hours after you eat a particular food, it may very well be that that food doesn’t agree with your child. Keep a diary if you have to, but it’s also a good idea to avoid foods such as these from the very beginning, at least for the first few months.   8. Consider Pumping and Storing Breast Milk The more often you breastfeed, the more milk you make. If your baby starts to eat less for a few days, which is not that uncommon, you might want to consider pumping and storing your breast milk. This will keep your milk production coming in regularly, so you always have enough. These scenarios are no reason to panic, but if you are worried about how much milk you have coming in, pumping can help.   9. Pay Special Attention to Any Unique Diet That You May Be Following If you follow a special diet, such as if you’re a vegetarian or vegan, keep in mind that you have to make sure that your baby is getting enough protein, iron, and calcium. Supplements help, but you should also eat more of the foods that add these nutrients to your diet. These include leafy green veggies and dried fruit for iron, soy milk and yogurt for calcium, and lentils and nuts for protein.   10. Try to Nurse Frequently Babies can have sporadic eating schedules when they first get home, but if you try to nurse frequently, it increases the odds of making both a lot of milk and a higher quality of milk. Trying to nurse every two to three hours is a good idea, but of course, you have to be ready to feed the baby whenever they’re hungry. It’s not an exact science, but nursing frequently is a smart idea.

Feeding your baby is an important part of being a mother, and when they’re newborns, you have a choice between breastfeeding or giving them formula. While both are good options, most people agree that breast milk is best, and if you’ve decided to breastfeed, you should know that there’s a little more to it than the obvious. Even if you feel comfortable with your decision, it’s perfectly normal to be a little nervous because there’s a lot to know about it. This is why learning everything you can and receiving breastfeeding guidance from the experts is so important.   The Right Guidance and Tips Matter The more you learn about breastfeeding, the less nervous you’ll feel once the baby’s born and you’re ready to nurse. For a new mom, these tips can make a huge difference in your success as a nursing mother. Keep in mind that breastfeeding is natural and easy to learn. In other words, you got this! In the meantime, here are some tips that can increase your self-confidence quickly.   1. Consider Taking a Class on Breastfeeding When you first start researching how to successfully breastfeed, you’ll run across a lot of terminology that is new to you, but don’t be alarmed. It really isn’t that difficult overall, but a good breastfeeding class can be a huge help. These classes are usually short and won’t take up a lot of your time, but you’ll learn a lot that you didn’t know up to this point and those details can help you more than you think. Included in most classes are how breastfeeding works biologically, how to get started, tips to help you produce lots of high-quality milk, and what to do if you run into any problems. You should also check with your insurance company to determine if they’ll pay for the classes, because many of them do. The classes are usually not that expensive, but it’s still nice when insurance pays for them.   2. Tentatively Plan When You’ll Go Back to Work If you’re a working mom, it’s a good idea to have a tentative date that you’ll be back at work because that date will affect how you breastfeed your baby from Day One. Remember that you can’t introduce the bottle too soon because it’s easier for the baby to get milk from a bottle than it is from the breast. If you’re going to use both breast milk and formula once you go back to work, they need to be used to the bottle by the third or fourth week of life. If you don’t intend to breastfeed once you go back to work, you’ll have to give yourself enough time to wean the baby before that date. Regardless of your plans, it’s a good idea to have a lactation consultant who you can call to get the answers you need at any time.   3. Let Everyone Know That You’re Committed to Breastfeeding Your doctors, nurses, family members, and even the staff at the hospital need to know that you’re committed to breastfeeding your infant, especially if you wish to nurse and give them no formula for a certain period of time. The hospital staff, in particular, often suggest giving the baby formula if there are any problems whatsoever in the beginning, so you’ll need to stand strong with your decision and let them know that isn’t an option. In short, the more people realize how serious you are about only providing breast milk to your baby, the less you’ll have to worry about other people not supporting you. If you have any issues in the first few days, the hospital’s lactation specialist is there to help.   4. Be Realistic About Breastfeeding in the Beginning The first few days of breastfeeding your baby may not go as you’d planned, but this doesn’t mean that you should give up and forego your goals. Make sure that you anticipate minor problems and take advantage of the lactation specialist, nurses, or doctors when they arise. If you’re concerned about whether you should wake a sleeping baby to give them something to eat, consult with your medical staff because each baby is different. Be prepared for changes in appetite and other things that make your baby unique. Once the two of you bond and get to know one another, you can sync your schedules so that breastfeeding becomes a beautiful experience for both of you. Never hesitate to contact the experts when there are any problems whatsoever because they are there to help.   5. Recognize When Problems Are Serious Enough to Call the Doctor Even with help from lactation pros and nursing staff, you need to recognize when the problems you’re having need a doctor’s attention. These things include pain in your nipples, cracking or bleeding in your nipples, a baby that seems fussy all the time, a baby that has fewer than six wet diapers and three yellow stools per day, or any concerns about how much milk you’re making. In reality, you should feel comfortable calling your doctor about any concerns you have, but the issues mentioned above are of special concern when you’re breastfeeding. Nursing your baby should not be a worrisome experience. Instead, it should be relaxing and fulfilling, but it can only be this way if you pay attention and contact your doctor if you have any concerns about any part of this experience, especially when there are problems or something that concerns you.