Breastfeeding is such a wonderful time for mother and child, however, it can have it's challenges and every journey is different. Here are some basic tips for new mothers.
Get adequate sleep
Easier said than done as a new parent but so important to ensure restoration post partum and an adequate milk supply. Try and have daytime naps when your child is sleeping to compensate for the interrupted nights.
30 minute walks with bub in a pram or in a baby carrier, 5 times a week will improve mood and aid stress management.
Drink plenty of fluids
This is especially important for breast feeding mothers due to the fluid output. Drinking 2-2 1/2 liters of water a day will insure adequate hydration. This includes broths and herbal teas.
Avoid smoking tobacco and limit alcohol
Both substances can reduce milk production.
Include protein snacks throughout the day to improve and sustain energy. Try vegetable sticks with nut butter or hommous, berries with yogurt or cottage cheese, nut milk smoothies or boiled eggs.
Keeping up milk supply
The more milk is moved through the breasts the more the body will supply it. Breastfeed frequently or on demand to keep up milk supply. Express milk if necessary.
This can occur from missed feeds, incomplete feeds, incorrect positioning or constrictive bras or clothing. Cold cabbage leaves left on the breast 20 minutes can provide relief, as can feeding or expressing and massaging and expressing breasts with a warm face washer in the shower.
Ask friends and family to help with cooking healthy meals and housework.
Join a mothers group.
Get lactation consulting if needed.
Contact The Australian Breastfeeding Association, Breastfeeding Helpline for support 1800686268