Breastfeeding: Taking Care of You

Congratulations on your new baby! While breastfeeding, it is usually all about the baby, but don’t forget to take care of yourself too! You need to take care of you so you can take care of your baby. Here are some important tips to know while breastfeeding.

Physical Activity

Exercising may be the last thing you feel like doing! But, once your doctor says it’s okay, regular exercise can help you feel less tired. Try to get out for a walk every day with your baby, even if it’s just around the block.

You can also fit several 10-minute mini-workouts in your day. Try doing jumping jacks, squats, or pushups, or you can jog in place, jump rope, or lift weights.

Rest

Since babies often wake up every 2-3 hours to be fed and changed, it’s no surprise moms get tired quickly! Here are some good ways to get more rest:

Sleep when your baby sleeps. It’s tempting to use your baby’s naps to catch up with chores, but sometimes getting rest is more important. Set an alarm if you’re worried about sleeping too long.
Go to bed early. Try to go to bed early a few days a week.
Share the nights. Ask your partner, mom, sister, or other family members to help. For example, they can change diapers or put your baby back to sleep for you.
Ask friends and family for extra support. Try asking a friend or family member to come sit with your baby while you have a nap. Or see if a friend or relative could stay with you for a few days so you can get more sleep. They can also help with chores and errands.
Try relaxation techniques. As little as 5-10 minutes of deep relaxation may help you feel refreshed. Try a bubble bath, deep breathing, meditation, or massage. You can learn relaxation techniques online, download relaxation apps to your phone, or go to the library for books or DVDs.

Remember, this phase when the baby wakes several times a night won’t last forever. As your baby gets older, they will sleep for longer stretches, and you will, too!

Mental and Emotional Health

After having your baby, you may feel sad, worried, and overwhelmed for a few days. Lots of new moms have these feelings after giving birth. Changing hormones, anxiety about caring for your baby, and a lack of sleep all affect your emotions.

Go easy on yourself. These feelings are normal and usually go away in a week or two. If your feelings are extreme or interfere with being able to care for your baby and yourself, talk to your doctor. You can also call the National Helpline at 988 or find help and other resources online.

Here are other ways to take care of yourself:

“Me time.” Taking care of a baby 24/7 is challenging. Rest when you can, eat healthy, and squeeze in some time for yourself.
Talk to someone. Talking to your partner, friend, or family member lets you express your feelings and can help you feel better.
Connect with other moms. WIC peer counselors can give you support and talk to you about your ups and downs. They may be able to connect you with other moms who can share their similar experiences and cheer you on.
Accept help and do less. Don’t be afraid to ask others for help. They can care for your baby, do chores around the house, or run errands. That way you can rest or spend time on yourself. If chores don’t get done, that’s okay, too. Time spent caring for yourself and your baby is more important than a perfect house.
Go outside. Sunshine and a change of scenery can help brighten your mood. You can walk with your baby in a stroller, so you both can enjoy some fresh air.
Do something you enjoy. Take a few minutes each day to do something you enjoy, whether it’s chatting with a friend, listening to music, or watching a favorite show.
Be realistic. Don’t worry about being perfect. Just do what you can and leave the rest for later.

Nutrition

Proper nutrition is also so important! Read about what you should eat while breastfeeding here.

What to Avoid

Like when you were pregnant, there are things you should limit or avoid while you are breastfeeding to keep your baby happy and healthy.

AVOID ALCOHOL. Alcohol can enter your breast milk and transfer to your baby. If you choose to drink, you may have a single alcoholic drink once in a while if your baby’s breastfeeding routine is well established—and your baby is at least 3 months old. Be sure to wait 2 - 3 hours before nursing. You can also express milk before you drink to feed your baby later. It’s best to talk with your doctor before drinking alcohol.

IF YOU SMOKE/VAPE, it is best for you and your baby if you quit as soon as possible. Smoking can cause low milk supply, colic, and milk let-down issues.

If you do continue to smoke, you should still breastfeed. Your milk can protect your baby from breathing problems, sudden infant death (SIDS), and poor weight gain. Wait as much time as possible between smoking and breastfeeding. This will lower the amount of nicotine in your milk while nursing.

Be sure to smoke away from your baby and change your clothes to keep your baby away from the chemicals smoking leaves behind. Other people smoking around your baby (secondhand smoke) can also harm your baby’s health.

Electronic cigarettes, also known as “e-cigarettes,” “e-cigs,” “vapes,” or “vape pens,” may also harm your baby’s health. These devices deliver nicotine, flavorings, and other additives through an inhaled aerosol. There is limited research about the safety and health effects of e-cigarettes.

Ask your doctor for advice on quitting smoking.

STAY DRUG-FREE while breastfeeding. Anything that gets you high can harm your baby and can pass to your baby through your breast milk. Avoid using marijuana, crack, cocaine, heroin, ecstasy, meth, and other street drugs.

Misusing prescription drugs can also harm your baby. This includes taking your own prescription drugs in a way not intended by your doctor and taking a prescription drug meant for someone else. Taking drugs while breastfeeding could make your baby have seizures, vomit, and have trouble feeding.

DRUG USE can also impact your family in many ways. It may be linked with poor parenting, child neglect, and abuse. Parents with drug use disorders may not be able to care for their children well.

If you are taking drugs, speak with your doctor or find a treatment center right away to get help. Stopping drugs suddenly without a doctor’s help can cause serious withdrawal and health problems for you and your baby.

Source: USDA WIC Breastfeeding Support, CDC Breastfeeding & Maternal Diet, Making More Milk 2nd Edition by Lisa Marasco, MA, IBCLC and Diana West, BA, IBCLC, The Womanly Art of Breastfeeding by La Leche League International