Caring for Yourself While Breastfeeding

Being a breastfeeding mother is an incredibly rewarding experience, but it can also be taxing on your body and mind. Taking the time to care for yourself will ensure that you have the energy and stamina to continue providing for your baby. Today, Doulas of the Southwest shares some self-care tips to help make this journey easier.

Stay Hydrated

Breastfeeding mothers need to stay hydrated in order to keep up with their increased demands for water. Cure explains the importance of drinking plenty of fluids throughout the day and aim to drink at least eight glasses of water every day. Drinking herbal teas or other non-caffeinated beverages can also help keep you hydrated while also helping soothe any soreness or discomfort associated with nursing. Remember, caffeine is a diuretic that will help to flush water out of your system, which is why it’s best to stick with decaf while nursing.

Fit in Physical Activity

Fitting in physical activity may seem challenging as a breastfeeding mother, but it is important to make time for yourself and take care of your body. Incorporate small amounts of physical activity into your day such as going on a walk with your baby or doing simple stretches while they sleep in their bassinet. It’s important to remember that even small amounts of movement can make a difference when it comes to staying healthy and strong during this time.

Prioritize Your Nutrition

For both you and your baby to stay healthy, it is important to prioritize nutrition while breastfeeding. Eating plenty of fresh fruits, vegetables, protein sources, whole grains and healthy fats will provide you with the necessary vitamins and minerals needed for optimal health during this time. Additionally, Exclusive Pumping points out that taking supplements such as omega-3 fatty acids or probiotics can also help support good health while nursing.

Make Sure You Have Insurance

 

With all the changes in your life, health insurance is critical – so make sure you’re covered, not to mention everyone else in your family. If necessary, start by exploring your options, which may include employer-sponsored plans, government programs like Medicaid or Medicare, or private insurance plans. Compare different plans based on your healthcare needs, budget, and preferences. Once you've selected a plan, you can typically enroll during open enrollment periods, through your employer, or through government healthcare exchanges, depending on your eligibility and circumstances.

 

Maintain a Healthy Home

Creating a healthier home environment can be an important part of parenting, especially for breastfeeding mothers. Improving air quality by introducing natural plants, relying less on synthetic materials in furnishings, and making an effort to remove clutter can help create a more calming and positive atmosphere.

Begin to Journal

Now more than ever is a great time to reflect and relax. Journaling is an excellent way to do this, and it’s beneficial for your emotional and physical well-being! Putting pen to paper can help you release any stress or anxiety caused by caring for a newborn full-time, allowing the peace of mind that every parent deserves.

Ask for Help

It's okay to ask for help. Don't feel like you have to do everything alone! Friends and family might offer assistance which could include anything from bringing meals over every few days, lending an extra pair of hands when needed (e.g., folding laundry), and running errands. Additionally, there are many online resources available today which offer support programs and information about all things related to breastfeeding and infant needs, especially in regards to sleep.

Sleep When the Baby Sleeps

Providing around-the-clock care for your little one can be exhausting. To ensure you have the energy and resilience that they need, make sure to sneak in snoozes whenever possible. Even if it's just a 15-minute break here or there. Take time out of every day dedicated solely towards getting some much-deserved rest.

Help Tuck Your Other Children Into Bed at Night

Make sure to show every one of your children some extra love – no matter their age. Taking the time each night before bed helps them feel included and cherished despite any shifts in attention brought on by a newborn at home. Tuck in all those little ones!

Be Kind to Yourself as You Adjust to Breastfeeding

Breastfeeding is an incredible experience that allows moms to connect with their babies in ways beyond words. However, taking care of yourself should also be a top priority during this special period. Simple tips such as staying hydrated, prioritizing nutrition, making sure you’re up-to-date on your insurance, and maintaining a healthy home can go a long way toward making sure you’re able to care for yourself and your baby.

Doulas of the Southwest is here to give soon-to-be mothers the support they deserve. Please visit the website to learn more about how to get in touch.

Get Your Om On: Prenatal Yoga in Albuquerque

Prenatal yoga has tons of benefits: it can help you feel more calm and centered, as well as prepare your body and mind for labor and birth. Research has found lots of good outcomes associated with a regular prenatal yoga practice, too, like a lower risk of depression and higher birth weights for babies. Here’s a list of studios and people who provide prenatal yoga in Albuquerque. Pick one (or a few!) and get your om on!

1. High Desert Yoga: High Desert is well-known for their popular and long-running prenatal yoga classes, located just east of Nob Hill. The classes happen on Thursdays, Fridays, and Saturdays, giving you a good range of days to practice. Check out the schedule for more information on when to go.

2. Bhava Yoga Studio: Huning Highland yoga spot Bhava has both private and public prenatal yoga.

3. Labor of Love: If you’re birthing at Lovelace Women’s or Lovelace Westside hospitals, you can join the free Labor of Love program and get a bunch of pregnancy perks, including free prenatal yoga classes. Contact the program for more information.

4. Women’s Specialists: The collaborative midwife and physician practice Women’s Specialists of New Mexico offers a prenatal yoga class every Thursday night—the first class is free and subsequent classes at $10. Classes are located at their downtown office, inside of the office building at Presbyterian Hospital. More information can be found here.

5. 3B Yoga: Popular Ashtanga-based yoga studio 3B offers prenatal classes several times a week in their pretty Northeast Heights space. Click here to see the schedule.

6. The Remedy Day Spa: Just across the street from UNM, this tranquil spa offers classes in partnership with New Life Birth Services.

If you know of other teachers or studios who offer Albuquerque prenatal yoga, please let us know and we will add them to the list!