Caring for yourself while breastfeeding is crucial to ensure both you and your baby remain healthy and happy. From breast care to nutrition, exercise, and managing stress, this guide offers detailed advice to help you navigate this important time.
Breast Care
Here’s what you need to know when it comes to taking a proper breast care:
Bras
Choosing the right bra during breastfeeding is important for comfort and support. If you wear a bra, it’s essential to keep your nipples dry before closing the flaps after feedings. This helps prevent moisture buildup that can lead to irritation or infection. Many women find that their bra size remains the same throughout pregnancy and breastfeeding, but it’s wise to wait until your baby is at least two weeks old before purchasing new bras. This allows time for any early swelling to subside, ensuring a better fit.
Washing
It’s important to wash your breasts with clear water once a day during your bath. The small bumps on your areola, known as Montgomery glands, produce an oil that naturally keeps the nipples clean and soft. Using soap can strip away this beneficial oil, so washing with water alone is sufficient.
Creams
While creams might seem like a good idea to prevent dryness, they can actually block the natural oils your body produces. Instead of using creams, apply a small amount of breast milk to dry or cracked nipples. Breast milk has natural healing properties and can help soothe and heal any discomfort.
Leaking Milk
Sometimes milk can leak on its own. Here’s when it can happen and what you need to know:
During Feedings
It’s common for the breast not being used during a feeding to leak. To manage this, you can press gently but firmly on the nipple to stop the leaking or use a breast milk collection cup to store the milk for later use.
When Not Nursing
If you experience leakage when not nursing, folding your arms across your chest and pressing on your nipples can help control the flow of milk. Breast pads can be worn inside your bra to manage leaks, but ensure they are changed regularly to avoid discomfort. Avoid pads with plastic liners, as they can trap moisture and cause soreness. Many mothers find they leak less after the first few weeks of breastfeeding.
Sexual Activity
Some mothers notice their breasts leak milk during sexual activity. If this is a concern, try breastfeeding right before engaging in sex to ensure your breasts are less full. This can help minimize leakage.
Nutrition, Exercise, and Rest
Maintaining a balanced approach to nutrition, exercise, and rest is crucial for new mothers navigating the breastfeeding journey. While caring for your baby, it’s important to remember that your own well-being directly impacts both you and your baby. By focusing on these areas, you can help ensure a healthy breastfeeding experience and support your overall health during this transformative time.
Nutrition
As a breastfeeding mother, you don’t need to follow a restrictive diet. Instead, focus on eating a balanced diet that includes fruits, vegetables, whole grains, dairy, and protein sources like beans, nuts, and lean meats. Your body will naturally increase your hunger and thirst to meet the needs of breastfeeding. If you eat until you’re full and stay hydrated, your milk will provide your baby with the nutrients they need.
Drink plenty of fluids, especially if you notice symptoms of dehydration, such as dark-colored urine or constipation. Eating soups and drinking water can help increase your fluid intake. Be mindful of your caffeine consumption, as excessive amounts can affect your baby’s sleep patterns and cause fussiness.
Weight Loss
Breastfeeding can naturally help with weight loss as it burns extra calories. To support this process, choose healthy options like skim milk, fresh fruits, vegetables, and baked or broiled foods over fried options. Incorporating regular physical activity, such as daily walks with your baby, can also aid in weight management. If you have questions or concerns about weight loss while breastfeeding, consult with a nutritionist or your doctor.
Exercise
Exercise is beneficial for both physical and mental health. You can engage in activities like running, aerobics, or sports while breastfeeding. To remain comfortable, nurse your baby before exercising so your breasts are less full. Wearing a well-supportive bra during exercise can also provide comfort and support.
Rest
Managing fatigue is an essential part of postpartum care. Resting while nursing is a great way to care for yourself. Don’t hesitate to accept help from others—allow them to assist with cooking, cleaning, or caring for other children so you can focus on resting and bonding with your baby. Avoid leaving your baby with a bottle while you sleep, as full breasts can cause discomfort and potentially lead to complications.
Smoking, Alcohol, and Drugs
Navigating the effects of smoking, alcohol, and medications on breastfeeding is vital for both your health and your baby’s well-being. Understanding how these factors influence your milk and making informed choices can help you create a safe and supportive environment for your baby’s growth and development.
Smoking
Smoking poses significant health risks for both you and your baby, including increased susceptibility to ear infections and respiratory issues. Quitting smoking is highly recommended. If quitting is not feasible, try to smoke after breastfeeding rather than before or during a feeding to minimize nicotine exposure. Avoid smoking in the same room as your baby to protect their lungs.
Alcohol
Alcohol can pass into your breast milk and affect your baby. It is advisable to limit alcohol intake to no more than one drink per day. If you choose to have an alcoholic beverage, time it so you consume it immediately after a breastfeeding session to allow the alcohol to clear from your system before the next feeding.
Medications
Medications, including over-the-counter drugs, can also pass through breast milk. Always consult with your baby’s doctor before taking any medication, and inform them that you are breastfeeding. Your doctor can recommend safe alternatives if needed.
Street Drugs
Street drugs are harmful to both you and your baby and can transfer into breast milk. If you are using street drugs, seek help to stop. Do not breastfeed if you are using these substances.
Sex and Birth Control
Managing changes in your sexual and reproductive health after childbirth is an important aspect of postpartum care. Understanding how breastfeeding affects your body and discussing birth control options with your healthcare provider can help you make informed decisions that align with your needs and preferences.
Sexual Activity
Postpartum changes in sexual interest are normal. Whether you feel more or less interested in sex, communication with your partner is important. If you notice milk leakage during sex, nursing your baby beforehand can help reduce this issue. If dryness is a concern, using a water-based lubricant can be beneficial. Avoid petroleum-based lubricants if using condoms.
Birth Control
Breastfeeding mothers can still become pregnant, so it’s important to use contraception if you wish to avoid pregnancy. Discuss birth control options with your healthcare provider to find a method that suits you and does not interfere with breastfeeding. Many women opt for non-hormonal methods such as condoms, diaphragms, or the IUD.
Birth Control Pills
Progestin-only birth control methods, such as some birth control pills, Norplant, and Depo-Provera, are generally considered safe and do not negatively affect milk production. Combined hormonal contraceptives, which contain both estrogen and progestin, may impact milk supply for some women. If you choose this method, monitor your baby’s weight gain and consult with your healthcare provider to ensure adequate milk production.
Conclusion
Taking care of yourself while breastfeeding is essential for your well-being and your baby’s health. By following these guidelines, you can manage common concerns effectively, maintain a balanced diet, stay active, and address any issues related to breastfeeding. Remember, support is available, and you don’t have to navigate this journey alone. Embrace the process, seek help when needed, and enjoy the rewarding experience of breastfeeding.