Breastfeeding Tips: What Every Mom Should Know
Breastfeeding seems so easy in theory, but putting it into practice can be challenging. There are the logistics of the best positions, the questions surrounding what you should (and shouldn’t) eat and drink while nursing, and what to do when you’re ready to wean. Below, Yahoo Parenting’s comprehensive guide answers all your burning questions.
Benefits of breastfeeding
Breastfeeding comes with myriad benefits for both mom and baby. Colostrum — the concentrated, first milk that new moms produce — is loaded with protein, carbohydrates, and antibodies, according to La Leche League International. “The colostrum is a way of giving a baby its first vaccinations,” Susan Crowe, M.D., obstetrician and director of outpatient breastfeeding medicine services at Lucile Packard Children’s Hospital Stanford, tells Yahoo Parenting. “It has tremendous immunological benefits in terms of decreased rates of respiratory, intestinal, and ear infections, which translate into tremendous reductions in healthcare costs.”
Breast milk is easily digestible and provides infants with the nutrition they need to grow and develop. It can even save their lives: Research shows that breastfeeding cuts the risk of sudden infant death syndrome (SIDS) in half.
New moms also benefit from breastfeeding, from losing post-pregnancy weight faster to a decreased risk in breast and ovarian cancers. “The release of oxytocin during breastfeeding also helps the uterus return to its normal size,” Elana Sussman, a lactation consultant and registered dietitian nutritionist at UCLA Mattel Children’s Hospital, tells Yahoo Parenting.
But breastfeeding isn’t easy for every mom. A 2013 study published in Pediatrics involving 513 first-time mothers found that 92 percent of participants reported having at least one concern by their third day of breastfeeding, with the most common one being difficulty with latching, followed by breastfeeding pain and trouble with their milk supply.
To help mothers meet their breastfeeding goals, the study researchers suggest that moms need prenatal breastfeeding education; professional lactation support, particularly in those first few days at home; and support from family and friends.
Can you get pregnant while breastfeeding?
Breastfeeding typically puts your period — and therefore, ovulation — on hold for months, which means it’s unlikely that you’ll get pregnant, but it’s still possible. “Exclusive breastfeeding can be about 98 percent effective in preventing pregnancy but only if the baby is less than six months old, menstrual periods have not returned, and the baby is breastfeeding on demand (day and night) and is not receiving anything else except for breast milk,” says Sussman.
That means the chances of getting pregnant are higher in women who don’t exclusively breastfeed their babies, and in women with formula-fed babies or older babies who have a mix of breast milk and solid foods.
Getting pregnant while breastfeeding can impact your nursing baby: “Pregnancy can inhibit milk supply tremendously,” says Crowe, “and makes it more difficult to achieve your breastfeeding goals.”
If you’re not looking to add to your brood right away, talk to your doctor about the best contraception methods to use that won’t have a significant effect on your milk supply, such as condoms or low-dose oral contraceptives.
How many calories does breastfeeding burn?
The good news for moms looking to shed their post-pregnancy weight is that breastfeeding itself is a major calorie-burning activity. “In general, breastfeeding burns 300 to 500 calories per day,” Iffath Hoskins, an obstetrician-gynecologist at NYU Langone Medical Center, tells Yahoo Parenting.
Breastfeeding diet
To make sure breastfeeding moms get the nutrients they need, experts recommend eating a balanced diet that includes lean protein, whole grains, healthy fats, and lots of fruits and vegetables. Eating a variety of foods may even help you raise a healthy, more flexible eater. “Mother’s milk is always changing flavor based on the mother’s diet, meaning more exposure to different foods and possibly a less picky toddler,” Sussman says.
It’s also important to stay hydrated. “Most women will be extremely thirsty while breastfeeding,” says Crowe. “They need to follow their body’s signals. If urine becomes concentrated or dark, that’s a sign you need to increase hydration.”
In general, though, breastfeeding moms don’t need to worry about eating specific foods to get an adequate milk supply, notes Crowe. “If they are feeding their baby whenever the baby is showing signs of hunger, most women will automatically produce an adequate volume of milk for their infant,” she says. “Women who are separated from their babies [such as because they work outside the home] need to express milk on regular basis in order to have adequate volumes.”
Foods to avoid while breastfeeding
Contrary to popular belief, most breastfeeding babies don’t have problems with certain foods the mom eats if she sticks with the same diet she was on while pregnant. That said, some babies can be sensitive to particular foods, such as by becoming gassy or irritable after the mom eats garlic, cruciferous vegetables like broccoli, or beans. “But by and large, the vast majority of women will be able to consume these foods while breastfeeding,” says Crowe. “Don’t automatically rule out certain foods, especially if they’re a normal part of a mom’s diet that she’s been consuming since pregnancy.”
Smoking while breastfeeding: The facts
Cigarette smoking harms nearly every organ in the body, according to the Centers for Disease Control and Prevention, and is linked to several health problems, including a higher risk of cancer, coronary heart disease, and stroke. So it’s no surprise that smoking can also affect both the mother and baby. Babies whose mothers smoke have a higher risk of dying from SIDS and a higher incidence of ear infections, eye irritation, asthma, and bronchitis. “Smoking has also been linked to lower milk production and early weaning,” says Sussman.
But some experts say they don’t want to discourage smoking moms from breastfeeding. “Because of the benefits of breastfeeding, we still recommend that women who smoke breastfeed,” says Crowe.
The good news is that if you’re breastfeeding and are a smoker, it’s never too late to quit. “Nicotine replacement therapy is okay during breastfeeding and is likely safer than the effects of directly smoking,” says Crowe. “Women can use these products safely.” Talk to your doctor about which smoking cessation methods are best while breastfeeding.
Alcohol while breastfeeding: The facts
Now that your pregnancy is behind you, you may be looking forward to having a cocktail or two. About half of all lactating women in Western countries drink alcohol while breastfeeding, according to a 2013 study. But how safe is it to drink while you’re nursing? The study’s researchers, who reviewed 41 publications on alcohol and lactation, found that alcohol has a small effect on inhibiting lactation and that babies are exposed to a fraction of the amount of alcohol ingested by the mother. The researchers concluded that having an occasional drink while breastfeeding doesn’t appear to negatively affect nursing infants. La Leche League International agrees: “When the breastfeeding mother drinks occasionally or limits her consumption to one drink or less per day, the amount of alcohol her baby receives has not been proven to be harmful.”
To play it safe, Crowe recommends spacing out drinking and nursing. “Women should be encouraged not to breastfeed for one and a half to two hours after consuming alcohol because the alcohol can stay in the breast milk,” she says. “But women don’t necessarily have to ‘pump and dump’ if they aren’t otherwise going to be feeding their baby [until a couple of hours after having a drink]. Their liver will metabolize the alcohol and get rid of it.”
How does caffeine affect breastfeeding?
Caffeine doesn’t necessarily affect breastfeeding and is safe in moderation, but it can affect the baby. In other words, you may be sharing your morning cup of joe with your little one. “Caffeine is rapidly transferred to the baby in breast milk, but small amounts — less than 300 milligrams [about two to three small cups of coffee] — probably have no effect,” says Hoskins. “Larger quantities can cause jitteriness, sleep problems, and a faster heart rate in the baby, just like in the mother.”
As with adults, some babies are more sensitive to caffeine than others. If you’re not sure whether your caffeine consumption is affecting your baby, monitor your little one after breastfeeding when caffeine is in your system, noting that caffeine peaks in your milk supply one to two hours after ingestion, notes Sussman.
Breastfeeding positions:
There are several positions for breastfeeding, so it’s good to experiment and find which one works best for you, depending on whether you’re at home or in public. With laid-back breastfeeding, for example, the mom leans back while supported by pillows and lays the baby on top of her, letting gravity keep the infant in place as he breastfeeds, which some find to be more natural and relaxed. Other positions include the cross-cradle, the football hold, and the side-lying position. La Leche League International has some helpful descriptions with visuals, or a lactation consultant can help walk you through the different positions. You can find a local one through the International Lactation Consultant Association.
In general, you want to find a comfortable position with pillows to support your back and if needed, your arms as well, so they don’t get tired supporting your baby. Use a nursing pillow or two to raise your infant to nipple height rather than craning your body forward, which only leads to an aching back, neck, and shoulders. To get a good latch, La Leche League International recommends making sure your baby opens his mouth wide so that at least a half inch of your breast around the base of your nipple (aka the areola) is in his mouth and that the baby’s lips are flanged, or splayed out, along your breast.
When to stop breastfeeding:
There’s no one-size-fits-all rule as to when moms should stop breastfeeding. In general, the American Academy of Pediatrics recommends that moms exclusively breastfeed for about six months, followed by continuing breastfeeding as solid foods are introduced up to 12 months old or longer. But it’s really up to what the mom feels is right for her and her baby, notes Sussman. “Some moms stop after the baby gets settled into eating solid foods, usually around six to nine months,” says Hoskins. “Some stop due to a decreased amount of breast milk, and some stop when the baby is becoming more active, around one year old or so.”
How to stop breastfeeding:
When you’re ready to stop breastfeeding, be prepared for a gradual process. “The best way to wean is by slowly cutting down on the time spent breastfeeding and the number of feeds in a day,” says Sussman. “This can take weeks or even months. This will allow the milk supply to gradually decrease and eventually diminish — hopefully, preventing engorgement.”
Sussman points out that the last and most difficult feeds to eliminate are usually the early morning or late night ones that are mainly for comfort. “Start by focusing on one feed that you want to take out,” she suggests. “Once you are successful with eliminating that feed, focus on another feed that you want to eliminate.”
As your breastfeeding sessions go down, so will your milk supply. “Babies will naturally lose interest in breastfeeding as the milk supply dwindles,” says Crowe. Introducing solids is another a step towards weaning. “Babies will take in less breast milk as they take in more solid foods,” notes Crowe.
Your breasts after breastfeeding:
Breastfeeding is often blamed for changes to women’s breasts, but Crowe points out that it’s hard to tease out which changes are created by pregnancy and which ones are brought on by breastfeeding. “Breasts will usually increase in size during pregnancy to accommodate the milk supply,” says Sussman.”Even if mom chooses not to breastfeed, breasts will still increase in size. They will likely go back to pre-pregnancy size once she gets back to pre-pregnancy weight.”
That said, some women notice that their breasts shrink after they’ve stopped breastfeeding, while for others, breasts get bigger and stay that way. “Breasts will usually be less ‘perky’ after breastfeeding,” says Sussman. Or as Hoskins puts it: They often become saggy and less firm. “It’s all due to changes in the elasticity of the tissues,” she says.
(Photo: Kidstock/Getty Images)
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