Birth Control and Breastfeeding

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Melissa Portunato MPH, IBCLC, RLC 

If you’re breastfeeding and not quite ready to start growing your family, you might be considering birth control. Most birth control methods are not harmful to your breastfed baby, but some forms of contraceptives are linked to low milk supply. Read on to learn the safest and most effective forms of birth control to prevent pregnancy and protect your milk supply. 

Natural Family Planning 
Lactational Amenorrhea Method (LAM) is exclusively breastfeeding as a temporary form of postpartum birth control. Though using LAM as birth control is often disregarded or presented with conflicting information, LAM has proven to be 98-99.5% effective at preventing pregnancy. For LAM to be the most effective, the following criteria must be met:

✔ Baby is less than six months old 

✔ Menstrual periods have not yet returned

✔ Baby is breastfeeding at the breast on cue (both day & night) and gets nothing but breastmilk or only token amounts of other foods

LAM has been studied within the nursing-at-breast population; therefore, exclusively pumping may not have the same pregnancy protection as direct breastfeeding/nursing at the breast. In addition, one study showed that working mothers, separated from their babies and exclusively pumping milk to provide 100% breastmilk, had a higher pregnancy risk (5.2%) during the first six months. In summary, mothers that are either part-time pumping when away from their baby or exclusively pumping need to use an alternative method of contraception. 

Barrier Methods 
Barrier methods, like condoms, prevent sperm from entering the vagina and are the only form of birth control that prevents STDs. They can come in different forms for both males/females, non-latex/latex, and lubricated/nonlubricated. When used “correctly” from start to finish, condoms can be 98% effective at preventing pregnancy. Spermicide does not contain hormones and can be applied in combination with condoms for added protection against pregnancy. 

Non-hormonal IUD 
The copper IUD is 99% effective at preventing pregnancy, and it’s hormone-free. It’s an excellent option for people who prefer non-hormonal birth control or can’t use hormones for medical reasons. The most common side effects with a non-hormonal IUD are reports of pain and heavier periods, with symptoms typically subsiding after 3-6 months. Talk to your doctor about any concerns you might have to make an informed decision.

Hormonal Birth Control
Progestin-only birth control can come in different forms: oral (mini pill), injection, IUD, or implant. Mothers that have started too soon postpartum have reported issues with milk supply when using progestin-only contraception. If hormonal birth control is desired or needed, introduction after 6-8 weeks postpartum can prevent problems with milk supply. Before deciding on a long-lasting progestin-only method, try an oral form to determine if it affects your milk supply. You can always stop taking the pill and continue meeting your breastfeeding goals. 

The progestin-only birth control pill is not considered safe for all mothers. In addition, estrogen-containing contraceptives have been linked to low milk supply and a shorter duration of breastfeeding regardless of the baby’s age. Always consult your healthcare provider before starting hormonal birth control.

Effectiveness of Birth Control Methods

Number of Pregnancies per 100 Women
Method Perfect Use Typical Use
LAM 0.5 2.0
Mirena® IUD /Progestin – Only  0.1 0.1
Depo-Provera®/Progestin Only Injection 0.3 3.0
The Pill / POPs/Progestin Only Oral  0.3 8.0
Male condom 2.0 15.0
Diaphragm 6.0 16.0
* Adapted from information at plannedparenthood.org.

Got questions about birth control and breastfeeding? Message us at ibclc@spectrababyusa.com. We can help you navigate the evidence to make the best decision for you and your beautiful family! 

Sources:

Valdés, V., Labbok, M. H., Pugin, E., & Perez, A. (2000). The efficacy of the lactational amenorrhea method (LAM) among working women. Contraception, 62(5), 217–219. https://doi.org/10.1016/s0010-7824(00)00170-0

Bonyata, K. (2018, March 17). Breastfeeding and fertility • kellymom.com. KellyMom.com. Retrieved February 7, 2022, from https://kellymom.com/ages/older-infant/fertility/ 

ABM Clinical Protocol #13: Contraception during … (n.d.). Retrieved February 7, 2022, from https://abm.memberclicks.net/assets/DOCUMENTS/PROTOCOLS/13-contraception-and-breastfeeding-protocol-english.pdf 

 

Maximizing Pumping Sessions

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Melissa Portunato MPH, IBCLC, RLC

Pumping breastmilk for your baby is a huge accomplishment, one that takes time, hard work, and patience. You are already juggling the work of caring for a newborn, maintaining a household, and possibly also working or heading back to school. Finding the time to squeeze into pumping can be a struggle and exhausting at times, but we can help lessen the load! Read on to learn practical tips to help you maximize your pumping sessions and say hello to more free time! 

Stop Watching the Bottles 
Relaxation is key when it comes to pumping. It is really hard to get milk flowing when you are staring at the bottles fill up slowly and stressing out. Find a comfortable place to pump, where you can feel most at ease. Cover up the bottles with a baby bootie or blanket. Take a deep breath in and out to relax any places of tension that you feel on your body, face, shoulders, and even your pelvic floor! Sip a cup of tea or glass of coconut water (nature’s hydration drink) and put on some soothing background music. 

Do the “Milk Shake”
To get started, stimulate your milk ducts by gently shaking and massaging your breasts. Just a minute or two of massaging your breasts before a pumping session can help to stimulate your milk-producing glands, allowing for a faster letdown.  Using hand stimulation or vibration on the breasts can help to dilate the milk ducts, increase circulation and encourage milk to flow. Applying warmth to your breasts can also help to maximize pumping sessions. Wrap up your flanges in a warmed towel or dishcloth before applying them to your breasts. 

Hands-on Pumping 
“Hands-on Pumping” is a technique that uses breast massage to drain the breast better and stimulate healthy milk production. Studies tell us combining hand expression, and breast massage while pumping can increase milk volume by 48%. Benefits of Hands-on Pumping are higher milk volumes, increased fat content, and less time pumping! Every breastfeeding mom should use Hands-on Pumping because it’s simple and maximizes pumping sessions!

Watch this video on Hands on Pumping while you pump! 

Flange Size Matters
Having the right size flange can make a huge difference in your pumping output. So how do you know if it’s a proper fit for you? During pumping, your nipples should move freely in the tunnel, there should be space around the nipple, and very little of the areola should be drawn into the tunnel. If the flanges are too small, you may experience discomfort as the nipples rub up and down along the sides of the tunnel. If it’s too big, a large portion of the areola is drawn into the tunnel. Improperly fitted flanges can reduce your milk output. Spectra baby USA flanges come in several sizes, 20mm (S), 24mm (M), 28mm (L), and 32mm (XL).

 Need breastfeeding support? Connect with us at ibclc@spectrababyusa.com. Our highly skilled Lactation Consultants will continue to troubleshoot with you and help to get you on track with your pumping goals. 

 At Spectra Baby USA, we’re here for you and support you! 

What is a Doula?

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By Danina Avery Doula, Childbirth Educator, and Breastfeeding Counselor

Doula-ing is the act of educating, loving, respecting, listening, embracing, advocating for, and assisting a person prenatally during labor, childbirth, and after.

Many care providers are running from patient to patient and don’t have the time to sit down and have a conversation and provide a thorough response to every patient’s question. A doula takes the time to open discussions with their client and answer any question they may have, with evidence-based research and without judgment, regardless of how serious or silly the question may seem. In addition, a doula can be a confidant for any doubts, fears and answer any questions. Having an informed birth leads to a more joyful and less stressful occasion.

Usually, especially for a first-time parent, birth is an unknown experience, and the unknown can sometimes be scary. However, a doula understands that although births happen every second around the globe to an individual woman who has never gone through that experience, it can be a life-altering event. Having someone there during labor, continuously providing support, makes a difference when a birthing person and their partner feel lost within the birth world. And even if they aren’t, having someone with knowledge of different positions and movements and providing a calming presence can change the whole view of the birth experience.

As a birth doula, I love holding space for birthing people during their first time through the process as a compassionate presence. Additionally, as a doula, I am prepared with tools to guide the birthing family through the most challenging times. Examples include my rebozo, essential oils, meditation sounds, hypnobirthing audios, and pain-relieving techniques.

In times of doubt of progression or when roadblocks come along, a doula with extensive knowledge of the physiology of birth can help the parents make an informed decision on the next step to take, whether it be to follow through with an intervention or refuse the treatment and try something different.

Once the baby is born, the parents’ lives are completely transformed. A baby comes along with a life-changing schedule, a need for sleep, and a necessity for an abundance of patience. Sometimes, babies are very easy to comfort and take care of during infancy. Other times, they are not easy to manage between two parents who are new to the experience and sleep-deprived. Regardless of the situation, there are many questions new parents have, whether it be about the amount baby is eating, what a diaper rash looks like, what to pack in a diaper bag, the best types of diapers, what bottles to use, how a good latch looks, what babywearing is, how a car seat needs to be installed, or if the baby’s poop is a healthy color. A doula expert in newborn care can help answer all these questions. And if they do not know the answer, they can refer to a list of trustworthy providers.

Teaching parents the importance of self-care is also part of the role of a postpartum doula. Parents tend to engulf themselves by their new baby’s schedule and put their own lives and relationships on the back burner. As a doula, I talk about taking a few minutes to themselves to shower and have a good meal, and even go out to get a cup of coffee so they can feel refreshed. Having parents who have a stable relationship allows a child to grow in a happy environment. Doulas are also trained to look for signs of PPMD (Postpartum Mood Disorders) and know when to provide clients with referrals.

To learn more, follow Danina @midsummers_eve_doula on IG or on her website at: https://midsummersevedoulaservices.com

 

The Magic Number

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By Melissa Portunato MPH, IBCLC, RLC 

What is the “Magic Number”? 
The “Magic Number” refers to the number of times per day a breastfeeding mom needs to empty her breasts to maintain healthy milk production. This theory is based on individual storage breast capacity and will be different for everyone. Women with larger storage capacity will need to empty less, while those with a smaller capacity will need to empty more often to produce the same amount of milk. 

How much breastmilk is normal when pumping?
The average milk output for mothers exclusively pumping or pumping for a missed feed is 2 – 4 oz every 2-3 hours / 25-30 ounces per day. If you are nursing then pumping, expect to see about half the amount. 

How to Find Your “Magic Number”
How much milk do you pump in the first breast pump of the day? This amount will determine the number of times to remove milk for healthy production. 

Largest  Large Average Small  Smallest 
Max Yield  10 + oz 5-9 oz 3-5 2-3 oz 1-2 oz
Maintain Milk Production  3-4 pumps per day  5 pumps per day 6 pumps per day  7 pumps per day  8 pumps per day 

The “Magic Number” is based on breast storage capacity or the max amount of breastmilk your breasts can hold. Pump more than your “Magic Number” to increase milk supply or when weaning, gradually pump fewer times throughout the day. Avoid waiting to pump until you feel full or engorged because it can lead to reduced milk supply over time. On average, 6 times per day will maintain milk production. 

If you are struggling with milk supply or have seen lowered milk production since you returned to work, finding your “Magic Number” can help you readjust your pumping/nursing schedule to continue to meet your breastfeeding goals. 

Need help with pumping? Schedule a complimentary consultation with a Spectra baby USA IBCLC! We are here for you, and we support you! 

Source: 

Mohrbacher, N. (2016, August 29). The ‘magic number’ and long-term milk production (parts I and II). Nancy Mohrbacher. Retrieved January 4, 2022, from http://www.nancymohrbacher.com/articles/2010/8/13/the-magic-number-and-long-term-milk-production-part-1.html 

 

Unboxing the Synergy Gold

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We’re unboxing The Spectra Synergy Gold Dual Electric Breast Pump just in time for Christmas! If you’re on the fence about purchasing the SG or have questions on what makes it special, read on for everything you need to know to make the best decision for your breastfeeding journey. 

Why the Synergy Gold? 

The SG dual-motor advanced technology promotes more productive pumping sessions that save time.  Double the motors mean more customizable features and pumping options. The Spectra Synergy Gold has 15 vacuum levels on expression mode and 5 on massage mode that can be independently adjusted at 0-270mmHg per breast. With so many variations to choose from, this pump has something for everyone – part-time and exclusive pumpers alike. Benefits to having a breast pump with dual motors include increasing milk supply on lower producing breast, treating and preventing clogged ducts, and creating a healthy milk supply for premature infants. The Spectra Synergy Gold Dual Breast Pump maintains the same high standards as other Spectra models with its trusted closed system and 2-year warranty. 

What’s in the Synergy Gold Box?

  • Synergy Gold Breast Dual Electric Breast Pump
  • One (1) Spectra 12-Volt AC Power Adapter
  • Two (2) 24mm Spectra Breast Flanges
  • Two (2) 28mm Spectra Breast Flanges
  • Two (2) Spectra Tubing
  • Two (2) White Tubing Connectors 
  • Two (2) Spectra Duckbill Valves
  • Two (2) Spectra Backflow Protectors. Includes silicone membrane, uppercase, and lowercase for each Backflow Protector
  • Two (2) Spectra Wide Neck Storage Bottles with Gold Spectra logo. Includes nipple, cap, disc, and lid for each bottle

Unique features of the Spectra Synergy

  • First of its type in the USA
  • Newest technology, dual independent motors, hospital strength (270+) per breast 
  • All current model Spectra accessories are compatible, including CaraCups
  • 15 vacuum settings and 5 cycles for expression
  • 5 vacuum settings and 5 cycles for massage mode
  • Vacuum levels (not cycle) adjustable on each side
  • Quiet and discreet with mute button option
  • 3 level soothing nightlight feature
  • Comfortable carrying back handle 

Find out if your health insurance is covering the Synergy Gold! Learn more here. Can’t decide on which Spectra Breast Pump is right for you? Schedule a complimentary virtual consultation with one of our International Board Certified Lactation Consultants today! We’re here for you, and we support you! 

What’s Lowering Your Milk Supply?

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By Jacquelyn Ordner BSN, RN, IBCLC, RLC

A breath mint, candy cane, or peppermint patty all seem pretty harmless, right?  Did you know that peppermint is often the sneaky culprit of reduced milk supply? Most moms don’t!  So, to make it easier for nursing moms, we’ve compiled a list of some little-known milk supply suppressors. 

The following are usually harmless to milk production in typical quantities used for cooking as long as they aren’t consumed in large amounts or very frequently.

– Parsley

-Oregano

-Caffeine

-Thyme

-Vitamin B6 – Watch out for large amounts in common breakfast cereals! (stay well below the 100mg daily limit and you should be fine)

These foods/products/behaviors should be AVOIDED if you are breastfeeding  and want to keep your supply:

-Peppermint: Peppermint Essential Oil is often used when a mother wants to dry up her milk supply!  It is effective at doing so and should be avoided. Most people don’t realize that peppermint oil is in mint-flavored candies, gums, and even menthol cough drops!  A cup of peppermint tea here or there will likely be fine, but that’s the limit. 

-Sage: Sage Tea is another remedy often used when a woman wants to wean or dry up her milk supply.  Sage is powerful and even too much in a turkey and dressing recipe can have negative effects. 

-Smoking: Studies tell us that mothers who smoke produce less breastmilk and their infants typically weigh less.  Studies also reveal that breastfed infants of mothers who smoke sleep less. Coupled with the increased risk of SIDs, it’s clear that quitting is best. Still, smoking and breastfeeding has far more benefits than formula feeding and breastfeeding!

-Dehydration:  You’ve probably seen one of those posts in a social media breastfeeding group where someone swears by red Gatorade, Body Armour, or drinking 200 oz of water a day.  The truth is that you need to be adequately hydrated to make milk, but you don’t need special drinks or excessive amounts of water. In fact, excessive fluids can actually have a negative impact on your supply! So, shoot for your 8 glasses of water a day, plus drinking to thirst, and that’s all you need.

-Dieting:  Don’t get me wrong, eating a healthy and balanced diet is fantastic!  However, heavily restricting your calories can definitely reduce your milk production.  Talk with your doctor about a healthy calorie range for you. Make sure they know you’re breastfeeding, and keep in mind that some women are more sensitive to calorie restrictions than others.

-Decongestants: Think Sudafed.  If it’s meant to dry up mucus, it can also dry up breastmilk.

-Many forms of Birth Control:  The biggest culprits are birth controls that contain estrogen.  Beware, even birth controls that are supposed to be “ok for breastfeeding” can still cause major supply issues for sensitive women.  The best bet for your supply is a barrier method (like condoms). The next best choice is a non-hormonal method (like an IUD). The third choice would be something like the mini pill.  Just be aware that any birth control that contains or affects hormones CAN negatively impact your milk supply. Always talk with an IBCLC if you have questions about medications and breastfeeding.

-Stress: Yep, we know…..this one’s a doozy!  Stress is everywhere when you’re a mom!  Still, if there’s anything you can do to reduce stress, it will benefit your milk supply.  Incorporating light exercise, like walking can help reduce stress. Eating well, trying to incorporate more sleep, and even just getting 30 minutes of “alone” time can be huge for stress reduction. Are there little things you can do to help?  Maybe prepping a few meals on the weekends, or packing your pump bag and baby’s diaper bag the night before? Even seemingly small reductions in stress can have a big payoff!

BONUS:

-Alcohol:  Maybe you’ve heard you should “have a beer so you can relax and make more milk”.  Well, there’s more to it than that! While alcohol consumption isn’t prohibited for breastfeeding mothers, it can have a negative impact on their breastfeeding relationship and breastmilk production.  Alcohol can inhibit your Milk Ejection Reflex or MER. The MER is what causes your milk to let-down. If your milk won’t let down, or if it lets-down very slowly, baby won’t drink as much, or you won’t pump as much.  In the long run, this can lead to less milk being produced. 

Looking for breastfeeding support? Schedule a complimentary consultation with a Spectra Baby USA IBCLC here. 

 

Setting Up a Mobile Pumping Station

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Melissa Portunato MPH, IBCLC, RLC

Setting up a pumping station is an inexpensive and practical way to make breastfeeding easier for all moms! This simple DIY can save you time and allow you the mobility to move around the house to find a quiet place to help you relax while you pump.

How to do it

Step 1 

An art cart or portable plastic drawers will work well – must have wheels! Most portable carts and drawers come with three levels which is plenty of space to include all your must-haves. The more levels, the better; just make sure they have enough space in between for some of the larger items. You can use some of the movable space for other baby items, too, like diapers, wipes, and extra clothes! 

Bonus Tip: Add bins to separate items and create an even more organized mobile pumping cart! 

Step 2 

Time to load up your mobile station with all your pumping cart essentials! 

Handy Checklist for the Perfect Pump Cart:

✔ Spectra baby USA pump
✔ Power cord 
✔ Pump Accessories – duckbills, backflows, flanges, bottles, caps, and disks
✔ Wet bag for used pump parts
✔ Milk Storage Bags
✔ Cooler kit with an ice pack
✔ Paper Towels or Napkins for spills
✔ Hand Sanitizer 
✔ Water bottle
✔ Cell phone and charger 
✔ Yummy snacks – nuts, dried fruit, and crackers make great snacks! 

Do I really need a pumping cart? 

If you are mostly nursing at the breast, you can definitely do without; but if you are pumping multiple times a day or exclusively pumping – highly recommended. It especially comes in handy if you are working from home, others are working from home, or in virtual school, where space is sometimes limited, and working areas can change throughout the day. Creating a mobile pumping station can help you stay organized and make pumping less stressful to squeeze into your busy day!

Want more pumping tips? Follow us on IG and Facebook!

Happy Pumping Team Spectra!

Traveling With Your Rechargeable Pump

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Melissa Portunato MPH, IBCLC, RLC 

Are you ready to hit the road with your baby and breast pump this holiday season? Planning ahead will eliminate unnecessary stress so you can enjoy the time away with your growing family. Read on for our best tips for traveling with your rechargeable breast pump. 

In the car 
Car Charger is a MUST! Spectra has car chargers for both the Spectra 9 Plus (9 volt) and the Spectra S1 (12 volt). We recommend charging your Spectra rechargeable pump for 3-4 hours; leaving it to charge overnight can ultimately damage the battery. If you’re traveling abroad, Spectra baby USA breast pumps are internationally compatible, which means all you need is the country converter, and you’re all set! 

On a plane 
Yes, you can absolutely pump on a plane! And your breast pump does NOT count as an additional carry-on. Find out more on the TSA guidelines on carrying a breast pump and breastmilk here. Don’t pump in the restroom! Most airports now provide private pumping pods where you can nurse or pump in a clean, quiet space. Download the app to plan ahead and find the nearest pod if you need to pump before boarding. 

Anywhere Must – Haves 
Milk Storage
Keep your breast milk cool when a refrigerator is not available. Transport refrigerated/frozen milk by placing breastmilk in an insulated bag or cooler with a frozen cold pack. Milk should be refrigerated or frozen within 24 hours. 

Remember the RULE of 4! According to the CDC, breastmilk is optimal for 4 hours at room temp, four days in the fridge, and 4-6 months in the freezer. If you will be freezing your breastmilk, it’s best to freeze it right away. Refrigerated breast milk can be frozen within four days of expression. 

Extra Parts
It’s recommended that you wash all your pumping parts (except tubing) after every use in a designated basin with warm soapy water. In addition, the CDC recommends sanitizing parts once daily for extra germ removal. If you know you won’t have access to a sink, bring enough sets of pump parts to get you through the day. Placing pumping parts in the refrigerator in between uses is not recommended. 

Hand Pump
Every mom should have a hand pump as a backup. They are lightweight, convenient, and can be your lifeline in an emergency! Throw it in your pump bag and never get left without pumping if you run out of battery on your rechargeable electric breast pump. 

Pumping Packing List 

✔ Pump Bag

✔ Power cord 

✔ Breast pump 

✔ Car adapter 

✔ Extra accessories – duckbills, backflows, flanges, bottles, caps, and disks

✔ Wet bag for used pump parts

✔ Milk Storage Bags

✔ Cooler kit with an ice pack

✔ Hand pump

✔ Nursing Cover

✔ Paper Towels or Napkins for spills

✔ Hand Sanitizer 

Have more questions before you hit the road? Email us at IBCLC@spectrababyusa.com! 

We’re here for you, and we support you! 

Breastfeeding in Public

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By Melissa Portunato MPH, IBCLC, RLC

Have you been cooped up inside, soaking up all those yummy newborn snuggles but ready to bust out of the house finally? Going out sounds nice, but you might be thinking about how you will manage it all away from your comfy nest. It’s common for breastfeeding moms to worry about how they will feed their little babe at the breast when in public or how they can find a space to pump. Life doesn’t have to stop! Go on and enjoy your family time anywhere you want!

First things first…
It’s legal in all 50 states to nurse or pump breastmilk for your baby in any public or private location with or without a cover – that’s totally up to you! Click here to read more on breastfeeding laws in your state. 

The Two Shirt Trick
The trick is simple: wear two shirts, lift the top and pull down the bottom. When planning your outfit for the day ahead, choose a loose-fitting cami as an undershirt and then wear the other shirt on top. The top shirt doesn’t necessarily have to be a “breastfeeding friendly shirt” since instead; you will lift the top shirt and pull down the cami to expose your breasts for pumping or nursing. Bring out those cute pre-preggo shirts! 

Go Hands-Free 
The Spectra baby USA CaraCups are discreet and simple to slip inside your regular bra. Yep, you got it! No fancy pumping bra is needed. Instead, you can easily slide them into your bra, center your nipple and start pumping right away. The Spectra CaraCups allow you to easily pump while comforting a clingy toddler, getting active outdoors, or hitting the mall! Have the freedom to go about your day all while expressing your liquid gold! Pump in meetings, with clients, or on breaks. Going hands-free will make all the difference in your breastfeeding journey! 

Baby Wearing for the WIN!
Structured carriers with a top hood are great to nurse in, and YES, even pump! Throw the Spectra 9Plus in your pocket, and you’ll pump your liquid gold without missing out on any fun while you’re out and about! I recommend pumping one breast at a time if you are wearing baby. If you’re nursing at the breast, make your pumping sessions even more discreet and interchange your carrier for a breastfeeding cover. And YES, mamas! Pumping is breastfeeding! 

Expert tips: 

✔ At home, practice in front of a mirror! This will help you get the hang of things before heading out, and you will be more confident! 

✔ You can turn away from the crowd to latch your baby or hook up your flanges. 

✔ Throw an infinity scarf over your neck to be even more discreet. 

Do you have breastfeeding questions? We can help! Our Spectra baby USA IBCLC experts are happy to help answer your questions so that you can get back to what matters most—making milk for your baby.

Follow us for tips and tricks on Facebook and IG!

Healthy Eating and Breastfeeding

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Melissa Portunato MPH, IBCLC, RLC

Though it’s totally fine to indulge every once in a while, maintaining a balanced diet will give you energy, keep you satisfied longer, and can help your breast milk flow easier. Breastfeeding burns on average between 300-500 calories per day. It takes a ton of energy to produce your liquid gold; make sure you compensate with healthy milk-making foods. 

Read on to learn more about the best foods to eat while breastfeeding to keep you feeling happy and healthy as a new mom. 

What are the best foods to eat while breastfeeding?

The best breastfeeding foods offer a variety of macronutrients – protein, complex carbohydrates, and healthy fats. The World Health Organization recommends adding 25grams of protein for breastfeeding moms –  individual needs based on your weight and other factors. 

High-quality protein sources include eggs, red meat, and wild-caught salmon. These all have a  long list of health benefits, but the top of the list includes improving eye health, aiding in weight loss, and preventing disease. If you’re vegan or vegetarian, legumes are loaded with iron and protein too! Especially the dark ones! 

Leafy greens are nutrient-dense, low in calories and carbs, and packed with vitamins and minerals like Calcium, Vitamin K, Folic Acid, and Iron. Fresh fruit is a simple, nutritious snack! Blueberries are one of the most nutritious fruits globally, providing Vitamin C, Vitamin A, Vitamin E, and Antioxidants. Eating two servings a day of fresh fruit like berries can help amp up weight loss, decrease inflammation, and promote digestion which is beneficial to breastfeeding moms recovering from childbirth. 

Are “diets” OK when breastfeeding? 

Any diet that dramatically cuts calories can impact milk supply, especially within the first 6-8 weeks, as your body regulates how much milk is needed to keep your baby growing and thriving. However, low-carb diets like the Paleo diet are compatible with breastfeeding moms as long as they consume enough nutrients from a variety of lean proteins, fruits, and veggies. Research studies claim, aiming for at least 1800-2000 calories per day, breastfeeding moms can safely lose about 1 pound a week. 

Are protein shakes OK?

The short answer is YES! But not all protein shakes are created equal. Here are tips when choosing a protein shake. 

  • Making your own protein shake is always best! Packed with protein, calcium, magnesium, and iron, raw almond butter makes for an easy base for a clean protein shake made at home. 
  • Consider medications and supplements you are already taking to avoid exceeding recommended daily values of vitamins and minerals, which can be dangerous for you and your baby. 
  • Avoid protein shakes created for athletes which can have additives not intended for nursing mothers. 
  • Avoid shakes with added and artificial sugar, GMO’s, caffeine, and common allergens such as dairy, wheat, soy, etc. 
  • Most plant-based store-bought options are considered safe for nursing moms. Though some whey proteins may be safe, many often have additives that can be harmful. Always check with your doctor first before starting a new store-bought protein shake. 

Proper nutrition is required to feel well and care for your new baby! A healthy diet can also encourage plentiful milk production. Fuel your body right and be kind to yourself. Don’t forget to always check with your doctor before starting any weight loss or exercise plan. Have more questions? Please email us at ibclc@spectrababyusa.com. 

Sources:

Kominiarek, M. A., & Rajan, P. (2016). Nutrition Recommendations in Pregnancy and Lactation. The Medical clinics of North America, 100(6), 1199–1215. https://doi.org/10.1016/j.mcna.2016.06.004

Dewey et al. (1994). Effects of dieting and physical activity on pregnancy and lactation. Am J Clin Nutr, 59( Suppl 2), 446s-453s.

Lauwers, J. & Swisher, A. (2015). Counseling the Nursing Mother: A Lactation Consultants Guide. Burlington, MA: Jones & Bartlett Learning.

Neville et al. (2014). The relationship between breastfeeding and postpartum weight change—a systematic review and critical evaluation. International Journal of Obesity, 38, 577-590.

How can you help your partner breastfeed?

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By Melissa Portunato MPH, IBCLC, RLC

Congrats! You and your partner just welcomed a new bundle of joy earthside! But between mommy recovering and spending most of her time getting the hang of breastfeeding, where does that leave you? How can you help in all the chaos? The support you provide can determine whether or not your partner accomplishes her breastfeeding goals. That makes your job in all this, pretty important.

Here are 5 practical tips for those who want to help their partner be successful at breastfeeding.

Find her support and get educated

Research tells us mothers who have breastfeeding support from their partners are more likely to meet their breastfeeding goals. So that makes YOU pretty important! The support you give is vital in making breastfeeding work for her and your baby. Educate yourself on breastfeeding. If you were not able to attend a class prenatally, contact your local hospital. Take the time to learn about how the human body makes breast milk and what is typical newborn behavior. The more you know about breastfeeding the more you will be able to support her and encourage her when the going gets tough.

Compliment her and mean it

If seeing your partner carry your child for 9 months and spend brutal hours in labor didn’t change you, check your pulse because you might be dead. I mean seriously! This woman just created life inside of her belly and is now making food from her body to feed your growing child! She deserves the world. Buy her flowers. Kiss her gently on the forehead and tell her you are proud of her. Tell her you love her. Tell her what a great job she’s doing. Make sure you do it in front of others too, so everyone can know how amazing she is! Put your phone down, close your laptop and be present.

Give her some “me” time

Even a hot shower can feel like a vacation to the Galápagos Islands during this journey. Take the baby and give her some alone time to soak out all the stress of being a new mama. For an added bonus, prepare the shower or bath in advance and sprinkle a few drops of lavender essential oil in the corners of the tub for an even more rejuvenating experience. Take the opportunity to do skin to skin and bond with baby. Research tells us that skin to skin with dad is not only important for baby’s development but promotes the bonding process between them. Mommy gets to relax and you get to bond with your baby. Perfect combo!

Screen visitors

Listen, learning to breastfeed can be messy! Newborns are messy. Spit ups, poop explosions, and wet stains on everything from leaking and dripping breastmilk are just a few to name. Go to your partner first and ask if it’s OK to have visitors over the house. It’s OK to say no to visitors. Always ask her first. If an unexpected visitor comes by don’t expect her to have to entertain them. Right now her only worry in the world should be learning to breastfeed and bond with baby. It can all be so overwhelming dealing with cluster feeding and a fussy baby. Throw in your long-lost cousin and her runny nose toddler to the mix and you will have one grumpy postpartum mama. Have a plan in place to dodge visitors. Papa Bear to the rescue!

Keep her fed and hydrated

Provide her with cool water on all her typical nursing stations – night table, living room, coffee table, maybe even a balcony or porch. Did she have lunch? Does she need a snack? Keep the fridge stocked with healthy high protein / healthy fat options to keep mommy producing that super milk to power your little superhero! Keeping mommy fed and hydrated won’t necessarily make her produce more milk but it will help with her feeling relaxed and her milk will flow more easily. Join in and share a glass of water with your partner! Cheers to your health!

Breastfeeding is a family commitment. It takes a village to support a new mom and baby. Arm yourself with the right tools and you will be ready to walk through any breastfeeding obstacle your partner will face. She needs you and so does your baby. Breastfeeding is the best nutrition for your baby and you can help make this journey even more beautiful. Need help finding local breastfeeding support? Email us ibclc@spectrababyusa.com.

We’re here for you and we support you!

5 Tips For Preserving Milk Supply While Learning to Latch

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By Melissa Portunato MPH, IBCLC, RLC

You’ve done everything right the first few weeks with your new baby. You are exclusively nursing on demand, starting every feed with skin to skin, and have surrounded yourself with all the breastfeeding resources and support you can find. But you still have pain while latching and your nipples just really need a break. It’s OK! Take a break if you need to but you still need to keep up with your milk supply to ensure baby continues to receive the endless benefits of breastmilk. Keep your baby close. Keep your milk flowing. Keep your baby fed. And breathe. It will get better.

Here are 5 practical tips to help you preserve your milk supply while you are working on that perfect latch.

#1 Get Nakey

Skin to skin is an important way to sustain your breastfeeding hormones and continue bonding with your baby. Mama’s chest is a newborn baby’s natural environment. During skin to skin, oxytocin (happy good feeling hormone) will be released and make sure your milk ejection reflexes stay on point. Skin to skin helps relieve stress for mom and baby. It promotes healing and encourages an easier transition back to breastfeeding. Skin to skin should be done on your bare chest and with baby only in a diaper. Try to do skin to skin any chance you can get. You can even do it while pumping for quicker and easier letdowns. So get all cozy and enjoy those extra newborn snuggle sessions.

#2 Get on a pumping schedule

If your baby is not directly nursing from your breast, maintaining a pumping schedule will ensure your milk supply stays up to meet baby’s ever-changing nutritional needs. Ideally, you should be pumping when baby is feeding. This will keep you on the same schedule, signaling your body to make exactly enough breastmilk for your baby. Don’t ever go past 4 hours without pumping. This can start signaling your body to make less milk and your supply will start to tank. For maximum milk output when pumping, use a hands-free bra and massage your breasts while you pump. Moms who use double breast “hands-on pumping” can express double the milk compared to moms who don’t. If you don’t have a hands-free bra you can make one by cutting holes in an old sports bra. Wah-lah!

Cyclical pumping can help keep your supply soaring too! Spectrababy USA pumps start on expression mode. Switch between expression and massage mode every few minutes or after a letdown. This will allow you to pump similar to your baby’s natural rhythm at the breast, quick bursts of suction (massage mode) to stimulate letdowns and a slower deeper suction to mimic nutritive sucking (expression mode). Start with the massage mode, then alternate between the two modes throughout your pumping session for better stimulation and to see more milk.

#3 Treating nipples and breasts

If you are reading this blog post,and working on baby having a better latch, then you might be dealing with sore nipples. Sore nipples can be caused by a variety of different reasons; like when baby has a shallow latch, is tongue tied, recovering from a revision, or it can also be a sign of infection. If you have discharge coming from your nipples, deep breast pain or red streaks on your breasts, call your doctor. You might have more than just the typical sore nipples.

To care for sore nipples, hand express a few drops of breastmilk and let your nipples air dry. If you have cracking or scabbing, wearing breast pads can make them worse. Expose them to fresh air as much as you can. In your daily shower wash nipples with non-antibacterial soap, let air dry and then express a few drops of liquid gold on them immediately after. Breastmilk will help treat sore nipples and keep them healthy as well.

#4 Alternative Feeding Methods

While you and baby are working on the latch, you can try alternative feeding methods like using a small medicine cup, spoon, or a syringe to feed your baby. Alternative feeding methods such as these can help avoid adverse reactions from using a bottle. Too many bottles within the first 6 weeks can lead to breast refusal altogether. Babies can quickly get accustomed to the fast-paced flow of an artificial newborn nipple. Even those are fast compared to nursing directly from the breast. Cup feeding can be a good option. Did you know a newborn baby will lap up breast milk from a medicine cup just like a little kitten? Really! It’s pretty cute to watch. Try cup feeding if you are not directly nursing from the breast.

If it doesn’t work out using an alternate feeding method or just the idea is daunting “paced bottle feeding” will be the way to go. Paced bottle feeding is a method of feeding your baby that mimics baby nursing at the breast. You will start with the bottle teat at baby’s nose, wait for baby to open wide and bring baby to the bottle. Let baby suck a few times, and gently pull the bottle back. You will continue this process throughout the feed. Pausing in between to burp baby. With paced bottle feeding, baby can control the flow of milk better and it can prevent overfeeding. Unlike, with traditional bottle feeding when baby will simply gulp, gulp, swallow;  pace bottle feeding allows baby to pause in between like when breastfeeding.

#5 Think Twice Before Grabbing a Nipple Shield

Hey, a nipple shield can save a breastfeeding relationship, absolutely 100%! But’s important to work directly with an International Board Certified Lactation Consultant when doing so. Nipple shields are infamous for low weight gain, clogged ducts, low milk supply and a ton of other breastfeeding issues even Mastitis. If you are using one, make sure it’s the right size and baby’s weight is being monitored closely by your pediatrician or an International Board Certified Lactation Consultant. Nipple shields are not intended for long-term use and should be approached with caution. Even with inverted nipples, most draw out with nursing or pumping so a nipple shield is still not necessary. Like with anything, there is always an extra special circumstance when mom might need a nipple shield, but for the most part – just say no to nipple shields.

We make milk by supply and demand so if you are not nursing your baby directly from the breast, pumping will be crucial to keeping up with your milk supply. Learn more about choosing the right Spectrababy USA breast pump here. Keeping up with your milk supply while working on baby’s latch is hard work. It’s important to have the support of your family, friends, and your pediatrician. Our Spectrababy USA certified IBCLCs, can help you jump over your breastfeeding hurdles, cheer you on when you need it most, and help you meet all your breastfeeding goals. Schedule your complimentary consult here. 

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