Simple Self-Care Habits for Breastfeeding Parents

Breastfeeding can demand a lot of your time and energy. Feeding sessions throughout the day can burn up to 700 calories, and it might feel like you're nursing constantly in those first few months. Plus, you still have many other baby care tasks to handle. While dedicating yourself to your baby is essential, it’s also important to prioritize your own well-being.

Caring for yourself is not only important for you, but it’s also how you show up best for your baby.

Staying Hydrated

Breastfeeding moms need about 16 cups of fluid a day. Staying hydrated can help increase your milk production and make up for the fluid your body uses to make breastmilk.

You can get fluids from healthy beverages, water and food. A simple way to help meet this need is by leaving a reusable water bottle nearby so you can drink a water during each nursing or pumping session.

Fueling Your Body with the Right Diet

When you're breastfeeding, your body needs extra energy. Experts suggest aiming for around 2,800 calories daily, which is more than the 1,600–2,400 calories recommended for women who aren't nursing.

To meet your recommended calorie intake, try to eat three meals each day that include healthy, unprocessed foods. Instead of relying heavily on carbohydrates, focus on incorporating healthy fats and proteins into your diet. Great sources of healthy fats include avocado, salmon and nut butters. For a healthy snack, reach for options like nuts, fruit or low-fat yogurt. Learn more about a healthy breastfeeding diet.

Caffeine and Breastfeeding

Caffeine can pass through your breast milk to your baby, but it’s generally OK to enjoy a little caffeine as a nursing mother. Most experts say it’s safe to have one eight-ounce cup of coffee or tea per day. Drinking too much caffeine can agitate your baby or cause problems with their sleep. Every baby is different, though, so pay close attention to how yours reacts. If you notice your baby gets fussy or has trouble sleeping even after just one cup, it might be best to take a break from caffeinated drinks.

Is Alcohol Safe?

Alcohol can pass to your baby through your breast milk, so not drinking alcohol when you're breastfeeding is the safest choice.  However, if you choose to have an alcoholic drink, limit it to two ounces or less. If you choose to drink, wait to breastfeed for at least two hours after consuming one drink, or longer if you have more than one.

Consuming more than a moderate amount of alcohol can affect your baby's development, growth and sleep. It can also impact your judgment and ability to safely care for your child.

Boosting Your Mental Well-being

It's easy to get wrapped up in taking care of your baby and forget about your own mental health. But it’s important to manage your stress while you're breastfeeding. Stress can affect your breastfeeding experience, including how often you breastfeed your little one.

Getting Enough Rest

For many breastfeeding moms, getting enough rest is challenging. Finding time to rest can feel almost impossible. You may also be waking up at night to feed or change the baby, which disrupts your sleep.

Here are a few tips that can help you get quality sleep and enough rest throughout the day:

●      Ask your partner, a friend or a family member to watch the baby while you nap.

●      Sleep when the baby sleeps. Try not to do chores or work while your baby is napping.

●      Do something relaxing, like taking a bath, before going to bed.

Doing Things You Enjoy

Engaging in hobbies can improve your mental health and help take your mind off parenting responsibilities. Your hobby can be creative, like painting, or a favorite sport, like swimming. It’s important that you find your hobby meaningful and enjoyable.

Having a hobby can:

●      Boost your mood

●      Improve focus and overall well-being

●      Lower stress hormones

Finding time for hobbies can be challenging, but it's worth it. Start by being mindful of how you spend your downtime, or even fitting in small breaks during your day for something you enjoy.

Making Social Connections

Strong relationships give you support and lessen feelings of loneliness. Try to connect with friends, family or community groups, even if it's just for a quick chat or a shared activity.

Getting Help

Don't hesitate to get professional help if stress starts to impact your daily life.

Talk to your doctor if you have:

●      Changes in your eating habits that lead to unwanted weight gain or loss

●      Difficulty getting out of bed because of your mood

●      Losing interest in activities you usually enjoy

●      Not being able to do your usual daily activities

●      Thoughts of suicide

●      Trouble focusing your thoughts

●      Trouble sleeping

Keeping Up with Self-Care

Even when life gets super busy, make sure to take time for yourself. Try not to feel guilty about prioritizing your needs. You'll see the benefits of self-care pay off, whether it's improving your mood or giving you more energy.

Learn about the benefits of nursing and strategies to have a successful breastfeeding journey. Find a class.