Taking care of yourself whilst breastfeeding
As a new Mama breastfeeding comes with many challenges, although rewarding it also takes a lot of patience, time spent sitting (which can be beautiful, but repetitive for some) and commitment. Not only does it require a lot of hours from you, it also can deplete you of many nutrients, energy and leave you feeling touched out and exhausted. So here are a few simple steps to help ensure you are nourishing and looking after yourself whilst you are doing the same for your gorgeous bubba.
Nourishment
Breastfeeding makes you hungrier as it uses up more energy and nutrients. Making sure you eat regular, balanced meals, with adequate fats, carbohydrates and protein, will provide you with energy, help with milk supply and replete lost nutrients. One handed snacks like quiches/frittata, savoury muffins, energy balls and slices etc. are perfect for maintaining blood sugar levels and keeping you from starving between your main meals. Drinking plenty of fluids throughout the day in the form of water and herbal teas will ensure you stay hydrated and support milk supply, keeping a water bottle with you for every feed helps as a gentle reminder to drink. Keep taking your prenatal everyday as it helps provide the extra nutrients required for breastfeeding and replete your stores.
Movement
Getting outside for some fresh air and vitamin D can be so beneficial for your mood and energy levels. Even just a 5 minute break, on your back deck or lawn, in the sun with a hot cuppa and a few deep breaths can do wonders in lifting your spirits. A gentle walk if/when you feel up to it may help with reducing stress levels and improving your quality of sleep.
Slumber
You know that old saying "sleep when the baby sleeps", whilst it comes from a place of well meaning, it isn't always attainable for everyone, if you can nap when baby naps great, but if you have older children this is often hard to do. Setting yourself up to have quality sleep when you can, is often far more achievable. A simple plan as follows may work for you:
Asking your partner to take your bubba/older children for a walk or to the park so you can nap. The chores will still be there when you wake, so leave them and rest!
Laying down to rest your body, you don't have to sleep! By just taking 10-15 minutes of actual rest can be rejuvenating and provide a small burst of energy.
Going to bed not long after your bubba is down for the night to give you the longest time possible for quality sleep before their next feed/wake window.
Reduce your screen time at night, this includes bright lights at least an hour before bed.
Limit caffeine to one cup before lunchtime, as caffeine can mess with your adrenals, cortisol and ability to switch off at night.
Don't turn on bright lights during the middle of the night, use a night light or low light lamp.
Don't be tempted to scroll on your phone during night feeds also, as the bright blue light on your screen affects your ability to go back to sleep also.
Try a warm bath before bed to help bring a restful stae to your being.
A nice ritual to start could be a warming cup of cacao, caffeine free chai or herbal tea before bed to wind down and relax, ready for sleep.
Solitude
Taking time just for you to do something you love everyday, can really help you to feel refreshed and get the feel good hormones flowing. As a new Mama you may struggle with leaving your bubba (this was me) even though you know you need it or you may be craving some alone time and can't wait to hand bubba over to your partner or other support person. Here are a few ideas to give yourself some love, start small and work your way up to longer stints when you are able/ready to:
5 minutes for a hot cuppa
A hot bath/shower
10 minutes of breathing/meditation
A call to a friend/loved one to unload/catchup/gossip
A solo walk/walk with a friend
Coffee with a friend
Something that you loved doing before children ie: painting, dancing, yoga class, hiking, cooking
Date night at home once bubba/children are in bed
Dinner/movie date with your partner and grandparents babysit
I hope you find these steps helpful, remember to look after you because you are important! X
I’m Hannah.
I’m a naturopath and mama of one, living in the beautiful Southern Highlands, N.S.W. Australia. I love holistically supporting women to feel healthy and amazing from the very start of their preconception journey, throughout pregnancy, during the postpartum period and beyond.