Breastfeeding at work? Here’s how to do it right!
Returning to work as a nursing mom can be challenging. Here’s help to ease the transition.
Eat healthy
Stick to a healthy diet and stay hydrated, says Abigail Courtenay, a dietician from Johannesburg with a special interest in women’s health. Have something to drink and a small snack every time you pump milk to keep your energy levels up.
Remember your rights
As a breastfeeding mother, you are entitled to two 30-minute breastfeeding breaks, over and above your tea time or lunch breaks, to either breastfeed or express, says Abigail. “You are also entitled to a private, clean and safe area to express your milk.”
Practice
Whether you choose to use a manual or electric pump, or even your hands, try practicing expressing before you go back to work to get the hang of it, suggests Courtenay. This gives you time to familiarise yourself with the pump and estimate how long pumping sessions will take.
Get organised
Make sure you have everything you need to express at work before your return, including your pump, cleaning supplies and ice packs with a cooler bag to keep your milk cool if you don’t have access to a fridge.
Create a stockpile
Having milk in your home freezer will give you peace of mind, says Courtenay, regardless of how much you pump at work. Save the milk in single portions so it’s easy to use.
Store milk correctly
Abigail says fresh breast milk can last at room temperature for up to six hours. At 5-10°C in the fridge, it lasts for three days, or eight days at 0-4°C. Frozen milk lasts six months, but has to be used immediately after being defrosted.
Get into a routine
Breastfeed your baby before and after work, during the night and on weekends. At work, aim to pump mid-morning, at lunch, and mid-afternoon, depending on your baby’s needs.
Prepare for leaking
If you feel your milk coming down, cross your arms over your chest and apply pressure for ten seconds. Wear dark colours and take a jacket to work, or even keep an extra shirt there, in case.
Focus on the benefits for baby
Breastfeeding has its challenges, especially for working moms, so remember why you’re doing this. “Breast milk offers complete nutrition for your baby for the first six months of their life and contributes significantly to their energy and nutrient intake even after food is introduced,” says Courtenay.
And the benefits for you.
Breastfeeding decreases postpartum bleeding, may help you lose pregnancy weight, improves bonding, and decreases your risk of high blood pressure, hormonal cancers and postmenopausal osteoporosis, says Courtenay.