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

When you have a newborn, one of the biggest obstacles can be learning how to feed them so they can grow and thrive from Day One. The thing is that feeding a baby isn’t that difficult once you learn a few basics, especially in the beginning when exclusive breastfeeding is what’s recommended. The longer you breastfeed, the better it is for the baby’s health, but even if you feed them formula, there is no need to worry because baby formula is better than ever these days. Let’s take a look at how you should be feeding a baby by age group.   Zero to Four Months of Age In the first four months of life, babies need only formula or breast milk. In fact, it is imperative that infants get nothing else except breast milk or formula. Newborns should never go more than four hours without eating, and it’s best to breastfeed eight to twelve times per day or give them one to two ounces of formula every two to three hours in the first few days, then switch to two to three ounces every three to four hours afterwards. If your child is going through a lot of wet diapers throughout the day, they are likely getting enough food, but if you have any concerns, you should check with your doctor. Each baby is a little different, but they should all be going through a lot of diapers in each 24-hour period. This shows you that the baby is getting enough breast milk or formula.   Four to Six Months of Age At this point, you should continue feeding them breast milk (four to six feedings per day) or formula (four- to six-ounce bottles, four to six times per day), but pay attention to cues that may signal that they’re ready for solids. If they can sit up in a high chair, hold their head up, and have doubled their birth weight, they are likely ready for solid food. When feeding them pureed fruits, veggies, or meats, only feed them one to two teaspoons at first, gradually increasing it to one to two tablespoons per day. The older they get, the more food they can eat, but as a general rule, four to six months is a good time frame to introduce solid food to a baby. It’s also best to stick with baby food that is pureed and not adult food because they could easily choke on that.   Six to Eight Months of Age When the baby reaches six to eight months of age, continue with breast milk or formula and solid foods, introducing solids one at a time so you can determine how well they tolerate them. By the time they reach this stage, they should be able to tolerate fruits, veggies, grain products, and protein-rich foods. Start with one to three tablespoons of each and graduate up to two to four tablespoons. Keep in mind that your baby won’t eat much in the first few days because the size of a newborn's tummy is very small. When they’re born, their tummies are roughly the size of a marble, but it grows to the size of a ping pong ball by day three. By ten days of age, the tummy is about the size of a large chicken egg, so while it keeps growing, it never gets extremely large.   Eight to Twelve Months of Age Once the baby reaches eight months of age, you can continue with breastfeeding or formula and solid foods. You can also add more “people” or family foods, including cottage cheese, fruits and veggies that are soft and cut into bite-sized pieces, O-shaped cereal, teething crackers, well-cooked spiral pasta, and well-cooked tiny pieces of potato. They can also have 1/2 cup or a little more of foods such as fruit, veggies, and grain products. Keep in mind that to reduce choking hazards, all food you give a child at this stage should be very small and soft. Babies can choke very easily. Also, by eight months of age your baby should be getting three meals a day, and you can start adding a snack each day at this point.   One to Two Years of Age One of the first things that you’ll learn about feeding babies is that they should never receive any cow’s milk until they are at least 12 months old. Their tummies simply can’t handle it. You can continue to breastfeed or give them formula, but keep in mind that most of your child’s nutritional needs are going to be met with the foods you’re feeding them. As a general rule, a one- to two-year-old should eat 3/4 cup to one cup of food, three to four times per day, in addition to one or two snacks per day. Make sure that everything they’re eating is good for them, and never let them have sugary foods, soft drinks, cookies, chips, etc. Remember that they are learning healthy eating habits at this time, so it’s crucial to feed them only nutritious foods. Meal time is also a time to bond with your child, so eat together whenever possible and don’t rush your meals. If you have any concerns about your child’s eating habits, you should talk to your pediatrician. Around this age, some children refuse to eat, but as the saying goes, “babies don’t starve quietly,” so just encourage them to eat and leave it alone if they don’t.   Conclusion Babies require nothing but breast milk or formula for at least the first four months, and by six months you can start feeding them solids, which means soft pureed foods. Breast- or formula-feeding can continue until age two or longer, but their systems will need more than that by their second year of life.

When you’re breastfeeding your baby, you might notice that it’s not always as cut and dry or as simple as you thought when you first got started. It isn’t a difficult thing to do, but you can still run into challenges you weren’t prepared for in the beginning. For instance, you might wonder at some point, why does one boob make more milk than the other? This is actually not that uncommon for women who are breastfeeding and the solutions are far from difficult.   Some Breastfeeding Basics One of the first things that you learn when you breastfeed an infant is to feed from both breasts every meal; however, you’ll need to switch the breast you start with each time. In other words, if you start with the right breast in one feeding, you’ll need to start with the left breast the next time. The reason for this is simple. The baby will always take more milk from the first breast and less with the second. If you start with the same breast every time, the breasts will be lopsided. Problems such as one breast not producing milk or producing less milk than the other breast could be the result of starting with the same breast every time the baby eats because eventually, that second breast will be producing less milk. Let’s take a look at some of the other reasons why one breast may be producing less milk than the other one.   1. Your Baby May Prefer One Breast Over the Other Sometimes babies simply prefer one breast over another, causing the second breast to sort of be ignored. Breastfeeding works on a system of supply and demand, so the less often babies eat from a certain breast, the less milk that breast tends to make. Oftentimes, this is a temporary situation, but while it’s happening, try pumping from the “neglected” breast so it can make more milk.   2. Your Milk Ducts May Be Uneven in Size Women sometimes have bigger ducts in one breast than they do in another or one of your nipples might be easier for the baby to latch onto than the other. Basic anatomy, in other words, can vary from one woman to another and there isn’t much you can do about this. Fortunately, this doesn’t affect your ability to produce enough milk to feed your baby.   3. You May Have Some Type of Injury to the Breast If you’ve ever pierced one or both of your nipples or if you’ve experienced any type of trauma or injury to the breast area, this may result in an uneven milk supply. Even some surgeries can affect your milk supply, so if you believe that this is your problem, you should talk to your doctor or a lactation specialist to determine what you can do about it.   The Bottom Line In most cases, if you experience an uneven milk supply, it’s easy to pump or hand-express the affected breast so that it starts producing as much milk as the other one. It isn’t that uncommon for one breast to have slightly more milk than the other, especially in between feedings, but if one is far fuller than the other, pumping or hand-expressing is usually the best thing to do. This brings us to another challenge: what to do when you experience a breast that feels full but no milk when pumping that breast. If you’re pumping and there’s little to no milk coming out, this can be frustrating. If you start to wonder, should I keep pumping if no milk is coming out, the answer is “yes” you should, because you have to give your body enough time for it to work. That being said, it’s best if you only pump for about 15 minutes and no longer. This gives you enough time for the milk to be expressed without it irritating the breast or making it uncomfortable. Another problem might be your letdown reflex. With new moms in particular, this reflex isn’t as developed as it is in more experienced moms, but the more you breastfeed, the easier it will be for you. Here are some things that you can do if your letdown reflex is disappointing you: Make sure that you’re eating healthy and drinking lots of fluids Use a high-quality, preferably electric, pump Ask your doctor if you have a hormone imbalance Relax and eliminate stress when you can You might also have a breast infection, which occasionally happens. If you are experiencing a fever, chills, tenderness or pain in either breast, or a discharge that either smells bad or is bloody, you need to see your doctor. Breast infections can usually be cleared up with an antibiotic, but your doctor will have to provide you with a prescription for that. And if you’re asking yourself, how soon does milk replenish after pumping or feeding the baby, it’s usually only 20 to 30 minutes, which isn’t long! So if you pump for 15 minutes and nothing happens, you can usually wait another 20 to 30 minutes and try doing it again.   Conclusion An uneven milk supply is not that uncommon when you’re breastfeeding, but the good news is that more often than not, the problem is minor and the solution is easy. Try pumping the affected breast a little more often so the breasts are more even and similar. If you notice anything unusual or you’ve tried everything and nothing works, it’s time to schedule a visit with your doctor.

If you’re breastfeeding and trying to stay in shape by exercising, you might be wondering if a pre-workout product is safe for you. The general answer is “yes,” pre-workouts are safe for breastfeeding moms. That being said, you have to choose the right pre-workout for breastfeeding moms because many of them have too much caffeine or sugar, which isn’t healthy for you or the baby.   Is a Pre-Workout Safe for Breastfeeding Moms? Before we go into the details about the safety of pre-workouts when you’re breastfeeding, let’s talk about what a pre-workout is. Simply put, pre-workouts are supplements that you take before your workout so you can have more stamina to stick with it to the end. Pre-workouts are usually powders that you mix with a liquid and drink. Most pre-workouts have two main ingredients: caffeine and nitrates. Caffeine makes it easier for you to focus and gives you energy while the nitrates makes your blood vessels expand, which in turn allows your muscles to receive more nutrients and oxygen. One of the most important breastfeeding pre-workout tips is to check the list of ingredients in the product. To start with, you need to avoid three main ingredients: Caffeine Any type of artificial sweetener Anything labeled “proprietary blend” As far as caffeine is concerned, keep in mind that most doctors recommend that breastfeeding women stick with 200 mg to 300 mg of caffeine per day and no more. If you’re going to use a pre-workout supplement, check the caffeine content first to make sure that it isn’t too high. When it comes to a good pre-workout and breastfeeding, there is no such thing as being too careful.   Experiencing Pain While Breastfeeding: Is it the Pre-Workout? A pre-workout supplement can cause some aches and pains in some instances, but when you’re breastfeeding, you shouldn’t experience any pain. Some pre-workout supplements can cause jitteriness, headaches, digestive issues, water retention, and even symptoms such as tingling in your hands and feet. Still, if you’re experiencing things such as wrist pain when breastfeeding or even neck pain when breastfeeding, it is likely not the supplement’s fault. It’s probably due to something else. Many women experience some pain or discomfort while nursing, but back pain while breastfeeding and things such as this are usually the result of the mom being in an awkward position. If you have a breastfeeding pillow, always use it. Before breastfeeding pillows were invented, many women had pain and soreness in their wrists, neck, shoulder, and back, but the pillows have done a great job at eliminating most of that pain because they help moms get into the perfect breastfeeding position. Simply put, if you’re experiencing symptoms such as breastfeeding pain in the back or soreness in your arms or shoulders, you should check the position that you’re in as you feed your baby. Symptoms like these usually mean you need to reposition yourself before the feeding session starts or go out and purchase a good quality nursing pillow. In other words, symptoms such as these are usually not the result of any ingredient that’s in your pre-workout supplement.   ✨ Comfort Meets Convenience — Now Up to 30% Off! Whether you’re building your stash or pumping on the go, MomMed breast pumps make it effortless. Code: PUMPJOY 🛒 Shop Now Limited time — while stocks last.   Things to Remember When Considering Which Pre-Workout to Take A good pre-workout breastfeeding supplement is not a bad thing to use before you start to exercise, but the following suggestions should be taken into consideration: Try to limit your consumption of caffeine on your workout days. Remember the 300 mg limit per day that you should adhere to and keep track of the number as you go throughout the day. If you can, try to wait three to four hours after you take your pre-workout supplement to nurse your baby. This way, if there is more caffeine than you want to consume in the supplement, most of it should be out of your system by the time you start nursing. On this same note, try to nurse your baby before you take your pre-workout supplement so the baby will last until the next feeding. Pay attention to see if your baby is experiencing any side effects the first time you use the pre-workout. If your baby does show symptoms, you may want to use half the dosage that’s recommended on the container and see how that affects them. The bottom line is that different babies will react differently to the pre-workout supplement. If you pay close attention and see how both you and the baby react to the supplement, it should be easy to decide what to do about it. In addition to these things, you should also ask yourself if taking a pre-workout supplement is even necessary. They are not a bad thing because they provide you with a little extra energy for your workout. If you’ve worked out for six months or more, they can certainly enhance your workout, but only you and your doctor can decide if they are worth it in your case. Finally, if you’re going to use this type of supplement, try to use one whose quality has been confirmed by an independent testing lab, such as NSF International, ConsumerLab.com, and U.S. Pharmacopeia (USP).   Conclusion Pre-workout supplements are okay for breastfeeding moms, as long as the caffeine content isn’t too high. Some of these supplements can cause headaches and digestive pain, but if you’re experiencing breastfeeding back pain or neck pain, it’s not the supplement that’s doing this -- it’s the way that you’re sitting when you breastfeed. Buying yourself a special pillow made just for breastfeeding is the perfect solution. Related reading: Exercise When Trying to Get Pregnant

When you’re breastfeeding, you have to be careful about any type of medications you use, including over-the-counter medications and even topical products. Some products have to be avoided both when you’re pregnant and when you’re breastfeeding, but not all of them are like this. If you’re curious about what pain medication is safe while breastfeeding your baby, you should know that when it comes to Icy Hot, you can use the product with certain exceptions.   What Is Icy Hot? Icy Hot is a pain medication that is rubbed into the skin. The product has eight different formulas in its 14 OTC products, and it works by chilling the pain and then using heat to cure it. It’s been around since the early 1970s and is still one of the most popular pain-relief medications on the market. Some of the ingredients used in Icy Hot products include lidocaine, menthol, and camphor. You can use Icy Hot for numerous types of pain, including: Achy joints Sprains Arthritis pain Sore muscles Cramps Bruises Icy Hot also comes in many different forms, including various types of patches, sprays, gels, and creams. All of them recommend that nursing mothers ask their doctor if they can use the product, which is a great suggestion. Why? Because while it’s been proven that Icy Hot shouldn’t be used while you’re pregnant, the jury is still out on whether or not Icy Hot affects the baby when you’re breastfeeding.   Using Icy Hot While You’re Breastfeeding For the most part, you can use Icy Hot products while breastfeeding if you use them on certain parts of the body, such as your neck and shoulders or even your legs. You should not, however, apply the product on your breasts or chest, especially if it’s anywhere near the baby. To date, it is unclear whether Icy Hot penetrates into the breast milk, so it’s best not to apply it anywhere near the chest area. One of the reasons for caution is an ingredient called methyl salicylate. This ingredient should be avoided altogether if at all possible, which means you should read the labels before trying any Icy Hot product. It can be harmful if absorbed into the skin and can even irritate the skin, your eyes, and even your upper respiratory tract. If the only Icy Hot products that you find in the store are those containing methyl salicylate, it’s best if you find a similar product that doesn’t have this ingredient in it. It also matters what type of Icy Hot you buy, because when it comes to Icy Hot Lidocaine use while breastfeeding, your reaction may be entirely different if you use the Icy Hot Max product.   Different Side Effects for Different Products If you’re in pain and you’re looking for safe medications you can take while pregnant or breastfeeding, keep in mind that Icy Hot should not be used in pregnancy but is sometimes safe when breastfeeding, as long as you follow a few simple rules. When you’re using a product with lidocaine, for example, remember that lidocaine is usually in your system for up to 60 minutes, which isn’t bad. That being said, the Icy Hot lidocaine patch is usually worn for up to 12 hours, which means that you’ll continue to absorb lidocaine as long as you’re wearing the patch. The same rules apply to Icy Hot Max Pain Relief use while breastfeeding because it, too, contains lidocaine, and since this is a product meant for extreme pain, it can have more lidocaine in it than other Icy Hot products do, along with other drugs that might be able to pass through to the breast milk. There are two main rules to remember when you want to use any Icy Hot product for your pain and soreness. First, you should learn to read the labels on the product to make sure that there is nothing in there -- or no large quantities of certain components -- that can have a negative effect on either you or the baby. Second, you still need to check with your doctor before you use this or any other type of product meant for pain relief.   What About Other Pain Medications? Being in pain is no fun, especially when you’re nursing, but if you’re wondering about medications safe for breastfeeding moms, here are a few tips to keep in mind: Most doctors agree that ibuprofen is the only safe anti-inflammatory NSAID medication for nursing moms Avoid codeine when you’re breastfeeding Oxycodone is preferred over hydrocodone because the latter can make infants overly sleepy If your baby has any type of heart condition, you’ll have to ask your doctor what you can and cannot take If you’re curious about a cold medicine safe for breastfeeding, the following tips are important: You should only take ibuprofen and acetaminophen for pain Never take any antihistamine that isn’t a non-drowsy formula Do not take products such as expectorants, aspirin, or cough suppressants Regardless of what you decide to take, even if it’s on the “approved” list, your doctor needs to be consulted first since each patient is different.   Conclusion Icy Hot is an effective, inexpensive, and overall safe product to use, but it should not be used while you’re pregnant and should be used with caution when you’re breastfeeding. Regardless of your specific situation, you need to check with your doctor before using any Icy Hot product, especially if it has methyl salicylate or lidocaine in it, which most of them do. Related reading: Is it Safe to Take Melatonin While Breastfeeding?

Are you worried that balancing work and breastfeeding will be too challenging? Don't fret, because it is indeed possible to successfully navigate both worlds.  I believe the key lies in adopting effective strategies to help you manage your time and priorities, such as practicing mindful motherhood, incorporating time-management techniques, building a strong support system, and setting yourself up with the most efficient breastfeeding tools. Although it might always feel like an easy balance, with mindfulness and planning, you can confidently embrace the challenge of balancing work and breastfeeding.   Tips for Balancing Work and Breastfeeding Finding the right work-life balance can be challenging, especially when you add breastfeeding into the mix, but with careful planning and support, it is definitely achievable. Here are my top breastfeeding tips for working moms to help you with balancing career and motherhood. Practice Mindful Motherhood Mindful motherhood is a parenting approach that emphasizes practices mindfulness and being fully present and intentional in the journey of motherhood. It's particularly relevant for working moms, offering a framework to navigate the challenges of balancing a career with motherhood.  In a professional context, it encourages intentional decision-making about work commitments, scheduling, and priorities, aligning actions with values for a harmonious balance. It also highlights self-compassion, acceptance of both positive and challenging aspects of motherhood, and adopting mindful practices like breaks for relaxation.  Establishing clear boundaries between work and family time is crucial, allowing working moms to engage fully in professional duties while staying emotionally present for their children during transitions to home life. It's a holistic approach supporting working moms in navigating dual roles with intentionality and balance. Create a Flexible Schedule Work with your employer to establish a flexible schedule that allows you to take breaks for breastfeeding or pumping. Whilst this will look different for each mom and workplace, initiating an open conversation with your employer can pave the way for tailored solutions, such as incorporating designated breaks for breastfeeding or pumping.  I’d also recommend exploring the possibility of adjusting your work hours or, if feasible, embrace a flexible work-from-home arrangement. This collaborative approach not only supports your commitment to breastfeeding but also demonstrates the importance of work-life integration.  Plan Your Pumping/Breastfeeding Sessions By scheduling regular pumping or breastfeeding sessions throughout the day, you not only prioritize your baby's nourishment but also contribute to the consistent maintenance of your milk supply, an essential aspect of breastfeeding. I find having a set schedule also allows for you to plan your work around your pumping/breastfeeding sessions, which helps to create a better balance. Seek out a comfortable and private space for your pumping endeavors. If you do not have a suitable space speak with your employer to see if one can be set up.  Invest in a Good Breast Pump A high-quality breast pump can be a game-changer. I highly recommend opting for a wearable breast pump, like the Mommed S21 breast pump. Not only is this pump efficient to save time during pumping sessions, but it is also very discreet which can allow you to integrate your pumping sessions into your workday more easily. In your pumping toolkit, you’ll also want to include some high quality breastmilk storage bags so you can easily and safely store your breast milk between feeds. Build a Support System Openly share your breastfeeding schedule with colleagues, offering them insights into the importance of your breaks. This communication not only cultivates awareness but also establishes a supportive environment where colleagues can step in when needed, creating a collaborative atmosphere that acknowledges the significance of your dual roles.  Additionally, seek camaraderie with fellow breastfeeding or working moms within your workplace. This shared experience fosters a sense of community, enabling the exchange of valuable insights, advice, and encouragement. Together, you're not just navigating the intricacies of breastfeeding and work, but you're forging connections that contribute to a workplace culture that recognizes and supports the diverse journeys of working mothers. Prepare in Advance Simplify your mornings by packing your pumping supplies, including bottles and breast milk storage bags, the night before work. If possible, keep an extra set of supplies at your workplace for added convenience. This quick and organized approach not only saves time but ensures you're well-equipped for efficient pumping sessions during the day, no matter what your morning throws at you. Stay Hydrated and Well-Nourished I know firsthand how much breastfeeding can drain your body. So, make sure you are sustaining your well-being as a breastfeeding working mom by prioritizing hydration and nourishment. To make this easier, consider keeping a stash of nutritious snacks readily available at your workspace and even meal prepping your lunches on the weekend. I also like to have a large drink bottle at my workspace to encourage me to stay hydrated. Use Technology to Your Advantage Smartphones are a fantastic tool for working moms. You can use it for apps or alarms to remind you of pumping sessions or store breastfeeding-related information, such as pumping times and amounts, using apps to help you stay organized. I also think they are great for practising mindful motherhood and connecting with your child even when you are at work. You can connect your smartphone to your baby monitor to check in even when they are sleeping or use it to make a video call, both making you feel more connected, even while you are not there. Be Flexible and Patient Probably one of the most, if not most, important tips I have is to recognize that some days may be more challenging than others. It’s important to be kind to yourself and practice patience when trying to navigate the delicate balance between work and breastfeeding. There will be days when you might need to be flexible and adapt your routine, and days when you just go with the flow. By recognizing the ebb and flow of demands, and maintaining a patient and flexible approach, you empower yourself to navigate the intricate dance between the demands of work and the needs of breastfeeding, promoting a resilient and balanced daily experience. Guest Author Alison Banfieldproudhappymama " Hi, I'm Allison! I'm an experienced mom of two, wife, and founder of Proud Happy Mama! Backed with a Masters Degree in Public Health, a Bachelor of Science in Health Promotion, a long career in health and safety, and 10 years of hands-on experience using, researching, and testing baby products, I love to use my parenting experience to support and encourage other parents. "

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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