Returning to work after having a baby can be a challenging transition for new mothers, especially when it comes to maintaining a breastfeeding routine. Proper planning, a supportive environment, and practical strategies can make this process smoother and more manageable. Here are some essential tips by Dr. Shilpi Sachdev (MBBS, DNB, DMAS)- Consultant Obstetrics & Gynecology, Apollo Cradle & Children’s Hospital - Moti Nagar, New Delhi to help breastfeeding mothers successfully navigate this period.
Try Alternative Feeding Method
Before resuming work, it is beneficial to start practising feeding your baby with an alternative method, such as a feeding cup or spoon. Introducing your baby to these alternatives well in advance, preferably at least two weeks before returning to work, is crucial. “Many babies may initially resist or take time to adjust to a new feeding method, so starting early gives both you and your baby ample time to acclimate. Consistent efforts and patience are key, and eventually, your baby will become comfortable with the new feeding routine,” suggests Dr Sachdev.
Also Read: Exclusive Breastfeeding or Formula Milk, How To Choose The Right One
Take Care of Your Nutrition and Hydration
Maintaining adequate hydration and nutrition is vital for sustaining your milk supply. Drinking plenty of water and consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can significantly support your breastfeeding efforts. Dr Sachdev suggests keeping healthy snacks and a water bottle at your workstation can serve as helpful reminders to stay hydrated and nourished throughout the day. Proper nutrition not only benefits your milk supply but also contributes to your overall well-being and energy levels.
Use a Breast Pump
Investing in a high-quality breast pump is another critical step. A good breast pump can make a significant difference in maintaining your milk supply and reducing the time needed for pumping sessions. A double electric pump, which can express milk from both breasts simultaneously, is a time-efficient option. Ensure you have all the necessary accessories, such as storage bags, bottles, and a cooler bag for transporting your milk. Familiarise yourself with the pump before returning to work to ensure you are comfortable and efficient in using it.
As per Dr Sachdev, “Expressing breast milk requires some practice, just like breastfeeding. New mothers should begin expressing breast milk so that their child care provider can feed their baby while they are at work. It is recommended to express milk every three hours during the workday to maintain your supply. The expressed milk can be stored at room temperature (up to 27 degrees Celsius) for 4-5 hours or in the refrigerator for up to 24 hours. Avoid direct heating of breast milk as it can spoil the milk; instead, use the double boiler method when warming is necessary.”
Also Read: Guide For New Moms For Using Breast Pumps and Storing Breastmilk
Consider Keeping A Childcare Provider At Home
Finding a trustworthy childcare provider can alleviate much of the stress associated with returning to work. It is advisable to hire a childcare provider 15 days to a month before you return to work. Conducting a practice session where the baby spends time with the caregiver in your absence can help the baby get comfortable and accustomed to the new arrangement. Trusting your chosen provider is essential for keeping stress at bay while at work.
Be Stress-Free
Managing stress is crucial for working mothers. The stress of resuming work and being away from the baby can be overwhelming. However, practising stress-relieving activities such as yoga, exercises, or mindfulness can help relax your body and mind. At home, a brisk walk with the baby in a stroller or even alone can be beneficial in lowering stress levels. It is also important to seek help if you feel overwhelmed instead of trying to combat the stress alone. Prioritising mental health is essential while juggling work and baby responsibilities.
Final Thoughts
“It is important to have a plan for creating a healthy work-life balance. Going back to work and fulfilling the roles of both an employee and a mother can be stressful and may cause feelings of guilt and separation anxiety,” concludes Dr Sachdev.
However, continuing to breastfeed your baby can help preserve the bond and provide emotional comfort. Instead of feeling overwhelmed about returning to work, breastfeeding mothers should follow the above suggestions and develop a schedule that accommodates both work and breastfeeding needs. By planning ahead, seeking support, and prioritising self-care, mothers can successfully balance their professional and personal lives, ensuring their well-being and their baby's health.