New Mom Self Care: Breastfeeding Edition


self care as a new mom

As a new mom, it's hard to find the time to take care of yourself, especially when you have a little one to watch over. Here are some handy tips that we've cultivated. May seem small, but sometimes it's the smaller efforts that count!

  • Hydration is key! If you want to maintain an adequate supply you have to ensure you are taking inadequate hydration

  • During breastfeeding your caloric needs increase about 3-400 calories per day but this obviously depends on many individual factors.

  • While breastfeeding, it is essential to maintain a healthy and well-balanced diet. You want to make sure you are taking in adequate amounts of calcium and vitamin D because breastfeeding and pregnancy cause a temporary decrease in bone mass which resolves once you stop breastfeeding

Vitamin D: According to WebMD, your body must have vitamin D to absorb calcium and promote bone growth — look at oily fish, red meat, + sunlight are all great sources

If you take medications you should run them by your doctor to make sure they are safe to take. Some things can cross into the breast milk so it is always important to check! Other considerations to take below:

  • Caffeine: Most women can drink a moderate amount of caffeine without affecting their infants

  • Alcohol: when drinking alcohol a small percentage is transferred into the breastmilk. When the alcohol is cleared from the bloodstream it is cleared from the milk as well. Currently, it is recommended to wait 2 hours after you have had your last drink to breastfeed because this is the amount of time it takes to clear the 1 drink from your system. However, if you had 2 drinks in a row you will need to wait 4 hours total and so on. There is no need to pump and dump if you wait the appropriate time

  • Tobacco: It is recommended to not smoke around your infant because it can cause much respiratory illnesses down the line but it can also reduce your milk supply.


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