Are you struggling to balance work and breastfeeding?
Worried about how your baby getting enough nutrition while you are at work?
You’re not alone.
As a working mom, balancing work and breastfeeding can be daunting. Many working moms face this challenge.
Well, it’s not an impossible thing!
Follow a consistent breastfeeding schedule and pump correctly to make it smoother.
Wondering how? Let’s take a closer look!
How Much Breast Milk To Prepare?
On average, breastfed babies need about 25-30 ounces of milk per day. Calculate how much milk your baby needs based on your time away.
Calculation Example:
If you are away for 8 hours and your baby eats every 3 hours (with 4 ounces per feeding), you’ll need 3-4 feedings of milk.
For instance: 8 hours / 3-hour intervals = ~3 feedings.
3 feedings * 4 ounces (average per feeding) = 12 ounces.
So, you’ll need to prepare around 12 ounces if you’re away for 8 hours.
Worried about maintaining your milk supply? A breastfeeding schedule will help!
How a Breastfeeding Schedule Can Help
A well-planned breastfeeding and pumping schedule is essential for working moms. Here’s why:
- It helps in maintaining your milk supply.
- Ensuring your baby receives consistent nutrition.
- Preventing engorgement and discomfort.
- Reducing stress and anxiety about feeding.
- Helping you stay organized through your busy day
By creating a routine, you can manage your time better and ease the transition back to work for you and your baby.
Related Reading: How Working Moms Breastfeed Like Pros While in The Office
Sample Pumping and Breastfeeding Schedule
Creating a consistent schedule helps your body adjust and maintain milk production.
Here is a sample schedule for a typical 9-5 working mom:
- 6:00 AM: Breastfeed your baby before leaving for work.
- 9:00 AM: Pump at work.
- 12:00 PM: Pump during your lunch break.
- 3:00 PM: Pump again in the afternoon.
- 6:00 PM: Breastfeed your baby as soon as you get home.
- 9:00 PM: Breastfeed before bedtime.
Plan Your Nursing Breaks
Align your breaks with your pumping schedule to maintain your milk supply. In many places, federal law requires employers to provide break time for nursing mothers to pump milk.
Tips to Attempt:
- Schedule your pumping sessions around your work breaks.
- Use these breaks to relax and focus on your baby to encourage let-down.
- Communicate with your employer to ensure you have the necessary time for pumping.
Do Breast Pump Correctly
The right breast-pumping process is essential for your baby’s health. Keeping the breast pump clean and storing milk well helps maintain its quality.
How to Clean Your Breast Pump
Proper cleaning of your breast pump is essential for your baby’s health and your peace of mind. Here’s how to do it:
After Each Use:
- Disassemble all parts that come in contact with breast milk.
- Rinse parts under running water to remove milk residue.
- Wash with warm soapy water or use a dishwasher if parts are dishwasher-safe.
- Rinse well and air-dry on a clean towel or drying rack.
Daily:
- Sanitize pump parts using a steam sterilizer, microwave sterilizer bags, or boiling them in water for 5 minutes.
- Ensure parts are completely dry before reassembling and storing.
Related Reading: Cleaning Your Breast Pump At Work Just Got Easier
Tips for Storing Breast Milk
Proper storage of breast milk ensures its safety and nutritional value. Here are some tips:
Storing Breast Milk At Work:
- Store milk in breast milk storage bags or clean bottles.
- Use an insulated cooler bag with ice packs if a refrigerator is unavailable.
- Label each container with the date and time of expression.
Storing Breast Milk At Home:
- Store recently pumped milk in the refrigerator for up to 4 days.
- Freeze milk if you do not use it within 4 days. You can freeze it for up to 6 months.
- Thaw frozen milk in the refrigerator overnight. This method preserves the milk’s quality the best.
- If you need to thaw milk faster, place the container or bag in a bowl of warm (not hot) water. Avoid using boiling water or microwave to prevent nutrient loss.
- Once warmed, use breast milk within 2 hours. Throw away any milk your baby doesn’t finish to avoid bacterial contamination.
Maintaining Milk Supply
Maintaining your milk supply while working can be challenging. But it’s achievable with consistent pumping, proper hydration, and nutrition.
To support lactation, stay hydrated and eat a balanced diet.
Pump at regular intervals to mimic your baby’s feeding schedule.
You can use breast compression and massage during pumping to maximize milk extraction.
Seek Support from a Lactation Consultant If Needed
A lactation consultant provides invaluable advice and support for your breastfeeding plan. They assist with milk supply, pumping techniques, and any challenges you have.
Tips to Attempt:
- Schedule regular consultations to get personalized advice.
- Join breastfeeding support groups for more tips and encouragement.
Balancing Work and Life
Balancing work and breastfeeding needs good time management and support from your employer and family.
Plan your day for work and pumping, and ask for help if you need it.
You can use a planner or digital calendar to schedule your pumping sessions.
Free up time for breastfeeding and pumping by delegating tasks at home.
Making a sustainable breastfeeding schedule as a working mom is challenging. But it’s possible with the right strategies and support as mentioned above.
Remember, you are not alone in this journey. A good schedule and the right resources can help you thrive as a working mom who breastfeeds.
Share your tips or experiences in the comments below. Let’s support each other in this rewarding journey!