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It’s National Breastfeeding Month and whether you’re a new mom or a mom of four, you know the joy and the pain associated with breastfeeding.
In the early days and weeks of breastfeeding a newborn, mothers often feel like they’re spending all of their waking and semi-waking hours on feeding. Newborns feed on demand, and it can seem unending. And those mothers that nurse their children into the toddler years are champions. Yet, with all of this time being dedicated to breastfeeding, it needs to be equally important for mothers to take time for themselves.
But what’s there to do while breastfeeding, aside from maintaining a sometimes uncomfortable position for the little one to feed? Whether you choose to do some self-care, or just indulge in a Netflix binge, it’s the perfect opportunity for some “me time.”
Celebrating National Breastfeeding Month
Although August is officially National Breastfeeding Month, moms and their dedication to feeding their babies should be celebrated all year. The U.S. Breastfeeding Committee chose the theme, “Every Step of the Way,” for this month, to convey how they “envision a world in which every family is supported at every step along the infant feeding journey.”
Breastfeeding is a journey, and as mothers brave it, it is important that they find time to take care of themselves.
What to do while breastfeeding: Self-care
Dr. Elizabeth LaRusso, a perinatal and reproductive health psychiatrist, emphasized the importance of self-care for mothers. “I think that women would benefit from knowing that taking care of themselves, including getting adequate rest, exercise, support, and asking for help when needed, is one of the most important parts of being an effective mother,” she told Mother Baby Center.
To help you through the 4th trimester and to reduce the risk of postpartum depression, you’ll need all of the self-care that you can get.
1. Focus on your body
Instead of sitting uncomfortably during a feed, finding the right position should be the top priority. Victoria Theisen-Homer, who nursed her children for 20 months each, knows how important this is. “I had to find ways to make this sustainable for me,” she told Mom.com. “One of the ways I did this was by sitting in an ergonomically supportive chair and using a nursing pillow…I also learned to mix up my breastfeeding positions, using the side-lying position when I was too exhausted to sit up and hold the baby.”
2. Meditate
Nursing can be the only time when you can quietly sit with your newborn. Stephanie Gatschet’s “How to Practice Mindful and Meaningful Breastfeeding” guides mothers who are new and experienced in meditation through the mindful practice.
3. Take a moment to eat
Tiny crumbs falling from a mother’s mouth won’t harm an infant as he munches on breastmilk. Take a moment to feed yourself, so that you and the baby can be healthy.
4. Organize your day
Sometimes making a list of things to do helps bring people peace. If you’re a list maker, take the time to jot down a list of daily activities.
What to do while breastfeeding: Entertain yourself — and your baby!
5. Listen to audiobooks
No need to wait until your hands are free — there are so many ways to find a free or paid online audio version of a book that you’ve been meaning to read.
6. Binge watch your favorite show
This might be an obvious one, but sometimes moms get so caught up in creating the right atmosphere that they forget that the right mood can happen even with the TV on. Laughing at a favorite show or being emotionally connected to a storyline in a drama can be great for you and baby.
7. Get on the phone
A mother’s social life can easily get put on hold, but maybe it doesn’t have to. Sure the amount of get-togethers and phone calls might decrease, but nursing involves a huge amount of sitting time that you could utilize by calling or texting friends to catch up.
8. Sing to your newborn
Singing to a newborn is not only good for the little one, but it also helps continue to develop the mother-child bond. “Babies recognize the voice much, much earlier than they recognize a mother’s face,” Sandra Trehub, a researcher at the University of Toronto, told UC Berkley’s Greater Good Magazine. “Voice is a very powerful stimulus for an infant.”
What not to do while breastfeeding
While it’s good to relax while you’re nursing your little one, it’s also important not to get too distracted, and to pay careful attention to your baby. Here are some things to keep in mind:
- Avoid falling asleep with your baby on your chest — sleeping on a couch, armchair or recliner along with your infant increases the risk of SIDS death by up to 70%, neonatology physician Michael Goodstein, MD, told Today.
- Don’t ignore signs of distress your baby might be exhibiting while breastfeeding — your milk may be be coming in too fast and your baby may be having a hard time swallowing, or they may be experiencing a food allergy or food sensitivity.
- Do not consume alcohol or any harmful drugs while nursing. Also, it is advised you avoid highly processed foods such as: caffeine, fish high in mercury such as bigeye tuna, and some herbal supplements. Check with your doctor for specific diet recommendations and before you take any OTC medications.
- Avoid focusing too much on your phone — texting while breastfeeding even has its own term, "brexting." Finding the right balance between baby bonding time and just mommy time will help keep both mommy and baby happy and healthy.
Breastfeeding safety begins with the mother. If the mom is well taken care of, then so is her child. Therefore, it's important that you take time for yourself so that all of your baby's needs are met.
