Breastfeeding in Public

The federal government and many states have laws that allow women to breastfeed anyplace they are usually allowed to be. These are based on the recognition of organizations such as the American Academy of Pediatrics, United Nations International Children's Emergency Fund (UNICEF), and the World Health Organization (WHO) that breastfeeding is the best choice for the health of a mother and her baby.

If you still feel uncomfortable breastfeeding in public you can:

• Wear clothes that allow easy access to your breasts, such as tops that pull up from the waist.
• Breastfeed your baby in a sling. Slings or other soft infant carriers are especially helpful for traveling — it makes it easier to keep your baby comforted and close to you.
• Slip into a women's lounge or dressing room to breastfeed.

It's usually helpful to breastfeed your baby before he or she becomes fussy so that you have time to get into a comfortable place or position to feed.

Going Back to Work

Breastfeeding keeps you connected to your baby, even when you are away at work, and your baby will continue to receive the best nutrition possible.

• After you have your baby, arrange with your employer to take as much time off as you can, since it will help you and your baby get into a good breastfeeding routine and help you make plenty of milk.

• If you can't breastfeed your baby directly during your work breaks, plan to leave your expressed or pumped milk for your baby. The milk can be given to your baby by the caregiver with a bottle or cup. Some babies don't like bottles; they prefer to breastfeed. So, be patient and give your baby time to learn this new way of feeding. Babies may better learn other ways of feeding from their dad or another family member.

• You can help your baby practice bottle-feeding by giving him or her a bottle occasionally after he or she is around four weeks old and well used to breastfeeding. During these practice times, offer just a small amount (an ounce or two) of milk once a day.

• Before you deliver, talk with your employer about why breastfeeding is important, why pumping is necessary, and how you plan to fit pumping into your workday, such as during lunch or other breaks. You could suggest making up work time for time spent pumping milk. If your day care is near your workplace, try to arrange to go there to breastfeed your baby during work time.

• Request a clean and private area where you can pump your milk, preferably some place other than the bathroom. You also need a place to wash your hands and your pump parts.

• You can start pumping and storing your milk before you go back to work so that you have lots of milk stored and ready for the first week when you are away from your baby. It is helpful to copy your baby's feeding schedule when coming up with your pumping schedule. Pumping patterns are affected by your breast size and milk storage capacity, so pay attention to your breasts. When they start to feel full, pump until your milk stops spraying and then for a few more minutes each time. Don't wait until they are very full and swollen. Expect each breast to make about one ounce of milk every hour.

• Some states have laws that require employers to allow you to breastfeed at your job, set up a space for you to breastfeed, and/or to allow paid or unpaid time for breastfeeding or pumping. See the resources below to see if your state has a breastfeeding law for employers. Even if your state does not have breastfeeding laws, most employers support breastfeeding employees when they explain their needs. Learn about the breastfeeding laws in your state.

• You should know that if your family receives financial assistance from the federal government's Temporary Assistance for Needy Families (TANF) program and you have a baby under 12 months old, your state has the option as to whether or not it will require you to work during that year. Each state also makes the decision on the type and amount of payments, the range of other services provided, and rules for who is eligible for benefits and how long you are eligible. If you are a single mother and the only parent or caretaker of a family with a child under the age of six and your state requires you to work, you are only required to work part-time, so you can have needed time with your child. You can visit the Federal Office of Family Assistance web site for more information on this program. If you have questions or concerns about your own state's TANF policies, you should contact your state's TANF office.

Nutrition and Fitness for Mom

Healthy Eating

Many new moms ask, "Do I need a special diet while breastfeeding?" Women often try to eat healthier while they are pregnant. Making healthy food choices after your baby is born also will help you stay healthy, which will help your mood and energy level. You can eat the same number of calories that you ate before becoming pregnant, which helps weight loss after birth. But, every mother's needs are unique. There are no special foods you should avoid and no special foods that will help you make more milk. You may find that some foods cause stomach upset in your baby. You can try avoiding those foods to see if your baby feels better.

Ask your Pediatrician for assistance.

What about a vegan diet?

If you follow a vegan diet or one that does not include any forms of animal protein, you or your baby might not get enough vitamin B12 in your bodies. In a baby, this can cause symptoms such as loss of appetite, slow motor development, being very tired, weak muscles, vomiting, and blood problems. You can protect your and your baby's health by taking vitamin B12 supplements while breastfeeding.

What about fluids?

All mothers should drink enough fluids to stay well hydrated for their own health. But, fluid intake does not affect the amount of milk you are making. Always drink when you are thirsty. If your urine is dark yellow you should drink more fluids.

Can I drink caffeine or alcohol?

Too much caffeine (more than five 5 ounce cups of coffee or caffeinated soft drinks per day) can cause the baby to be fussy and not able to sleep well. But moderate caffeine intake (fewer than five 5 ounce cups) usually doesn't cause a problem for most breastfeeding babies. You also should avoid drinking large quantities of alcohol. If you have an occasional drink of alcohol, you should wait for about two hours to pass before breastfeeding. Also, many babies don't like the taste of your milk after you have had alcohol and will breastfeed more once the alcohol is out of your system.

Can a baby be allergic to breast milk?

Research shows that a mother's milk is affected only slightly by the foods she eats. Breastfeeding mothers can eat whatever they have eaten during their lifetimes and do not need to avoid certain foods. Babies love the flavors of foods that come through in your milk. Sometimes a baby may be sensitive to something you eat, such as dairy products like milk and cheese. Symptoms in your baby of an allergy or sensitivity to something you eat include some or all of these:

• green stools with mucus, diarrhea, vomiting
• rash, eczema (EG-zuh-muh), dermatitis, hives, dry skin
• fussiness during and/or after feedings
• crying for long periods without being able to feel consoled
• sudden waking with discomfort
• wheezing, coughing

Babies who are highly sensitive usually react to the food the mother eats within minutes or within four to 24 hours afterwards. These signs do not mean the baby is allergic to your milk itself, only to something you are eating. If you stop eating whatever is bothering your baby or eat less of it, the problem usually goes away on its own. You also can talk with your baby's doctor about his symptoms. If your baby ever has problems breathing, call 911 or go to your nearest emergency room.

Fitness

An active lifestyle helps you stay healthy, feel better, and have more energy. It does not affect the quality or quantity of your breast milk or your baby's growth. If your breasts are large or heavy, it may help to wear a comfortable support bra or sports bra and pads in case you leak during exercise. It is also important to drink plenty of fluids.

For more information on fitness, visit the womensheatlh.gov special section on Fitness and Nutrition.

Handling Stress

For more information on how to manage stress, see the womenshealth.gov Stress and Your Health fact sheet.

Both short and long-term stress can have effects on your body. In fact, stress triggers changes in our bodies and makes us more likely to get sick. It can also make problems we already have worse. It can play a part in a range of issues, including trouble sleeping, stomach problems, headaches, and mental health conditions. Having a new baby and learning how to breastfeed can be incredibly stressful events and it is important for mothers to also take care of themselves. Try to listen to your body so that you can tell when stress is affecting your health. Here are some steps you can take to help handle stress:

• Relax. It's important to unwind. Each person has her own way to relax. Some ways include deep breathing, yoga, meditation, and massage therapy. If you can't do these things, take a few minutes to sit, listen to soothing music, or read a book.
• Make time for yourself. It's important to care for yourself. Think of this as an order from your doctor, so you don't feel guilty! No matter how busy you are, you can try to set aside at least 15 minutes each day in your schedule to do something for yourself, like taking a bubble bath, going for a walk, or calling a friend.
• Sleep. Sleeping is a great way to help both your body and mind. Your stress could get worse if you don't get enough sleep. You also can't fight off sickness as well when you sleep poorly. With enough sleep, you can tackle your problems better and lower your risk for illness. Try to get seven to nine hours of sleep every night.
• Eat right. Try to fuel up with fruits, vegetables, and proteins. Good sources of protein can be peanut butter, chicken, or tuna salad. Eat whole-grains, such as wheat breads and wheat crackers. Follow our other nutrition tips for nursing mothers.
• Get moving. Believe it or not, getting physical activity not only helps relieve your tense muscles, but helps your mood too! Your body makes certain chemicals, called endorphins, before and after you work out. They relieve stress and improve your mood. If you are a new mother, make sure your doctor says it is okay to start exercising.
• Talk to friends. Talk to your friends to help you work through your stress. Friends are good listeners. Finding someone who will let you talk freely about your problems and feelings without judging you does a world of good. It also helps to hear a different point of view. Friends will remind you that you're not alone.
• Get help from a professional if you need it. Talk to a therapist. A therapist can help you work through stress and find better ways to deal with problems. For more serious stress related disorders, like post traumatic stress disorder, therapy can be helpful. There also are medications that can help ease symptoms of depression and anxiety and help promote sleep.
• Compromise. Sometimes, it's not always worth the stress to argue. Give in once in awhile. Write down your thoughts. Have you ever typed an e-mail to a friend about your lousy day and felt better afterward? Why not grab a pen and paper and write down what's going on in your life! Keeping a journal can be a great way to get things off your chest and work through issues. Later, you can go back and read through your journal and see how you've made progress!
• Help others. Helping someone else can help you. Help your neighbor, or volunteer in your community.
• Get a hobby. Find something you enjoy. Make sure to give yourself time to explore your interests.
• Set limits. When it comes to things like work and family, figure out what you can really do. There are only so many hours in the day. Set limits with yourself and others. Don't be afraid to say no to requests for your time and energy.
• Plan your time. Think ahead about how you're going to spend your time. Write a to-do list. Figure out what's most important to do.
• Don't deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, or smoking, all of which can harm the baby. It is also unhealthy to over eat in response to stress.