4 Self-Care Tips for Breastfeeding Moms

Welcoming a baby is a rewarding experience, but it can also be stressful. As a new mom your main focus will be ensuring your baby’s needs of nutrition, rest and play are met at all times. However, during this period, your body will experience various emotional and physical changes as well, which need to be catered to for making a healthy recovery from giving birth. Here, Organic Healthy Life explores a few ways new moms can achieve a balance between caring for their baby and themselves.

Maintain Good Nutrition

As a new mom, you’ll be responsible for the nutrition requirements of two individuals – your baby and yourself. While there is no specific diet for breastfeeding moms, as reported by Beaumont, here are a few nutritional tips to keep in mind:

• Eat a balanced diet that includes a combination of organic, sprouted, whole-grains and nuts, fruits and vegetables, and protein (through hormone-free meat, dairy, or other substitutes depending on your dietary restrictions).

• Stay hydrated at all times through the constant intake of liquids. Avoid drinks like Gator-Aid or energy drinks. They have chemicals and additives in them that harm your thyroid and can cause health problems. Drink coconut waters and mineral-rich waters like Crazy Water, Mountain Valley Spring, Panna, or well-water ) for optimum hydration.

• Aim to increase your daily calorie intake by at least 300-500, to make up for the increase in daily physical activity and the effort your body needs to put into feeding the newborn.

• Avoid eating processed foods, sodas, gator-aid or pedialyte (pedialyte is all chemicals and the second ingredient is sugar. Coconut water will actually hydrate better and there are no chemicals in it and it’s organical, from a coconut), or packaged snacks. Instead turn to healthy organic snacking options such as fresh fruits and vegetables, sprouted, whole-grain snacks, and dry fruits.

Get Plenty of Rest

As reported by Kids Health, newborns sleep up to 17 hours a day. But, they will wake up every few hours and need to be fed. As a breastfeeding mom, getting 8 hours of sleep each night will seem like a novelty, however getting ample rest is important to help your body recover and keep stress at bay. Here are a few ways to get the rest you deserve:

• Sleep when your baby is napping. Short naps are a great way to overcome fatigue and recharge your batteries during the day.

• Try to follow a sleeping routine. While a newborn is too young to adhere to a schedule, following a routine can make their napping habits predictable.

• Delegate caring duties to your partner or family members. If your baby is already fed, others can take care of its needs when you get some much-needed shut-eye.

Wear Comfortable Undergarments

Wearing comfortable undergarments needs to be a priority while breastfeeding, particularly if you’re recovering from a C-section. The last thing you want is to have clothing that is tight, uncomfortable, and makes life difficult while taking care of your newborn.

• A nursing bra should be the first addition to a new mom’s wardrobe. Compared to normal bras, these are made of stretchable material that adjusts to any changes in breast size, which can occur in the months following delivery. Additionally, these nursing bras don’t use underwire, making them great for sleeping.

• In addition to nursing bras, invest in high-waisted underwear specifically designed for mothers who’ve had a C-section. The waistband sits above the C-section line, and these undergarments are made with soft material that doesn’t pinch, chafe or scratch. You can easily find top-rated nursing bras and postpartum underwear through preferred online retailers. Rather than set up a day to go shop, simply add a few bras and a pack of underwear to your shopping cart when making a weekly order.

In addition to comfortable bras and undies, other clothing options to complete your wardrobe include:

• Button-down shirts

• Comfortable leggings

• Maxi dresses

• Tunic tops

Make Time for Things You Love

One of the best ways to maintain good mental health in the postpartum period is to make time for activities you love daily, which can include:

• Exercise: Exercise allows individuals to enter a state of mindfulness, disassociate from stressors, and enjoy happier moods. While strenuous exercise will be out of the question for a few weeks, your routine can include taking a walk around the neighborhood, body-weight exercises, and practicing meditation. Fortunately, your baby can join you when you’re out walking, ensuring that you get to move and your little one gets some fresh air.

• Family Activities: If you have other kids at home, make an effort to spend time with them as well. This can include watching a movie each day, having a night-time storytelling routine, and eating meals together. Additionally, if they’re old enough let them pitch in toward caring for their new sibling. They can supervise the baby while you rest and undertake household chores to take some stress off your shoulders.

While the baby’s health will always be priority number one, as a mom, it is important to take care of your needs as well. Because the healthier and happier you are, the better care you can provide to the newborn. So focus on eating nutritious foods and drinking plenty of water. Do your best to get plenty of rest, and invest in comfortable bras and underwear. When you also make time for the things you love, you won’t feel stretched so thin.

Written by guest writer,  Katherine Williams