From Desk to Nursing Chair: Our Lactation Experts Share Proven Breastfeeding Tips for Working Moms

Mothers are never not at work. From the mothers that work in the harsh sun in the fields and plantations with babies in their cloth slings and the homemakers who juggle a hundred chores to the ones that don multiple hats at the workplace, mothers ace every role they own.

We understand that returning to work while breastfeeding can be challenging, especially if you are a new mother. But having the personalized guidance of a lactation consultant, an integrative and lifestyle expert specializing in postpartum care, and the support of your family, can make the journey a little easier.

What are our top breastfeeding recommendations for new mothers returning to work? Find out.

• Get your family aboard your plan

  Make a commitment and set your goals before the baby is even born, so all of your family is aligned. Initiate breastfeeding within the first hour after childbirth and give your baby exclusive breastfeeding on-demand, if feasible. 10-12 times daily while in the company of your baby could be good. Want to stimulate breast milk production? Allow your baby to nurse regularly and suckle at your breast.

  Exclusive breastfeeding in the first few weeks is crucial and can also determine the transition between how your baby adjusts to going from your nipple to bottle or cup feeding. The more your baby has good practice in suckling and latching the right way, the easier the switch to the bottle/cup would be later.

• Your breast pump may now be your new best friend!

  Before you return to your workplace, learn how to express breast milk using a breast pump. Go through the instructions on how to pump, how to get the best output, and clean and maintain the pump. Seek the guidance of a lactation expert or La Leche League Leader. You can speak to Dr. Manisha Gogri here.

  What is the best time to pump? Early in the morning. Don’t worry, even if you pump, you will still have milk for the baby’s first feeding. Know more about how to use the breast pump here.

• Set up your milk bank. Express, store, and date your breast milk.

  What do you need to do this? A refrigerator with a freezer. Use clean containers with tight lids or special breast milk freezer bags for storage. Store your breast milk in small quantities. This will not only avoid wastage but also make it easier to thaw and warm when the baby needs to be fed in your absence. What is the ideal quantity? Experts suggest 1-4 ounce (29 to 120 ml) portions. Remember to always date the milk before storing it.

What are some storage guidelines to follow?

• If you have freshly expressed milk, it’s important to know how long it will last before it goes bad.
  • If you keep it in a room that’s between 80-90°F / 27-32°C, it will last for 3-4 hours.
  • At room temperature between 61-79°F / 16-26°C, it will last for 4-8 hours, but it’s best to stick to 4 hours just to be safe.
  • If you store it in an insulated cooler or use ice packs to keep it at 59°F / 15°C, it will last for 24 hours.
• Store refrigerated milk at the back of the fridge and not close to the door.
  • Fresh milk refrigerated at a temperature between 32-39°F / 0-4°C can last for about 3 to 8 days, but we recommend using it within 3 days.
  • If you’ve thawed milk in the fridge, it should be consumed within 24 hours, as it has a shorter shelf life under these conditions.
• Store frozen milk at the back of the freezer, never close to the door. Avoid refreezing at all costs.
  • When stored in a freezer compartment inside a refrigerator, frozen milk can last up to 2 weeks depending on varying temperatures.
  • If stored in a self-contained freezer unit of a refrigerator/freezer at <39°F / <4°C, it can be stored for up to 6 months.
  • For optimal storage, it’s recommended to use a separate deep freeze at 0°F / -18°C, where frozen milk can be stored for up to 12 months. However, we suggest a maximum storage time of 6 months.

Disclaimer: Always speak to your doctor or lactation consultant for specific guidelines when it comes to your baby’s unique needs, especially if the baby is sick or undergoing treatment at the time of breastfeeding.

Time management and scheduling are everything.

• Leaving for work? Don’t forget to feed your baby before you leave home in the morning. One tip by our pregnancy care experts is that while your baby is suckling on one breast, express breast milk on the other side for storage simultaneously.
• Try to mimic your baby’s feeding schedule as much as possible. Aim to pump at least every 3-4 hours during your workday. Use breaks at work to express breast milk when possible, especially if they feel full. It will reduce the risk of engorgement and help steady your milk supply.
• At work, speak with your manager or employer to have a safe, clean, and private space to pump. You need a table to place your equipment, an outlet to plug your pump if it is an electric one, and access to a sink to rinse off the parts of the pump that come in contact with your milk. Use a comfortable chair. Carry your substitute ice packs and a cooler if you do not have access to a refrigerator where the breast milk can be stored safely. What should your pumping bag contain? Your breast pump, pump parts, milk storage bags, cooler bag with ice packs, and cleaning supplies.
• Breastfeed your baby at home before leaving for work and right after you return home. Doing this ensures your baby gets enough feeding at the breast and reduces the amount of pumping required. Ask your caregiver to avoid feeding your baby a bottle/cup an hour before you arrive. If your baby is hungry or you’re running late, instruct your caregiver to feed them just enough to keep them satisfied until you arrive.
• When you get home, take some time to settle and connect with your baby. Give that phone a break. Disconnect from work. Freshen up and change into comfy clothes, listen to some relaxing tunes, and snuggle up with your baby to breastfeed.
• Allocate ample time for night feeds to ensure your baby receives sufficient breast milk. These are good to boost milk production and maintain an adequate supply. Breastfed babies often adjust to their mother’s routine. Many of them sleep more during the day and cluster feed at night.
• One may wonder if the mother sleeps at night, while the baby is feeding. Yes, many do and even suggest that their sleep quality has improved. Breastfeeding is not supposed to be painful. It will help you calm, relax, and rest better, while also keeping your baby well-fed and happy.
• Have the weekend or days off? Use them well to give unrestricted and on-demand feeds to your baby. It will strengthen your bond but also maximize your breast milk production for the upcoming week.
• Get a babysitter or a family member equipped in handling the needs of a breastfed baby to be the primary caregiver when you are at work.

Wish to speak to our integrative team of experts? Get in touch with us. 

How to make the switch from the nipple to the cup or bottle?

Avoid bottles/cups for the first three weeks. First, let the baby learn to latch to your breast. Mixing the two can create nipple confusion in some babies. Once the baby has aced suckling onto your breast, introduce the bottle/cup a couple of weeks before you return to work. Start by offering it as a toy, let them play, and figure it out. Once they become familiar, slowly start introducing bottle/cup feeding.

Perception is everything

Choose faith over fear!

Rejoining work after your babymoon can be overwhelming. You may struggle with using a pump, may have leaky accidents at inappropriate times, or may not feel the support you deserve, but do not give up. Choose faith over fear in moments like this. You know that breastfeeding is great for both you and the baby.

Try not to go down the rabbit hole of fears like:

• How will my baby manage?
• What if my breast milk supply dwindles?
• What if my baby struggles to switch to the bottle/cup when I am not around?

Yes, these questions need planning, but don’t let these eat into the exclusive time you have with your baby before you rejoin work. Enjoy your maternity leave and breastfeed your baby on demand as much as possible.

Solution over problem approach

Apply for as much maternity leave as you can and explore your options for breastfeeding while at work.

• Is bringing your baby to work an option?
• Can you work from home a couple of days a week and make a slow transition?
• Are there trustworthy daycares and creches closer to work where you can pop in during the breaks for feeds?
• Can someone from the family visit you with the baby during a break for a feeding session?
• Or do you have someone experienced at home who can be a primary caregiver to feed the baby your stored breast milk when you are at work?
• It will often be the other parent, a grandparent, or a sitter. Discuss and figure this out with your partner.

Remember…

Breastfeeding is not a solo journey. Involve your partner and family to share household chores. Delegate work where you can. Discuss and share responsibilities with your partner and older children, if any.

Prioritize caring for yourself

• Stay hydrated and well-nourished. Follow a balanced diet to maintain the milk supply.
• Add natural galactagogues to your meals that promote milk production like fenugreek seeds (methi seeds), asparagus racemosus (Shatavari), edible gum (Gondh), dry ginger, fennel seeds, moringa leaves, dill leaves, sesame seeds, holy basil (tulsi), steel-cut oats, drumsticks, gourd vegetables, cinnamon, nuts, and dry fruits. Check out some nurturing recipes for breastfeeding mothers here.
• Stress can negatively impact milk production. Use relaxation techniques like deep breathing or gentle massage to stimulate the letdown while pumping.
• Consistency is key. Stick to your pumping schedule even on busy days to maintain your milk supply.
• Seek community support. Connect with other working mothers who have experience with breastfeeding. Online forums, local support groups, or lactation consultants can provide valuable advice and encouragement.
• Balancing work and breastfeeding is a learning process. Be patient and kind to yourself as you figure out what works best for you and your baby.

Happy breastfeeding!

Disclaimer: Please make an informed decision before trying anything new. None of what’s shared here is a replacement for any ongoing medical procedure, medicines, or advice given by your doctor or healthcare provider.

If you are looking for expert guidance on making your motherhood and breastfeeding journey even more beautiful, we help you find a way.

Set up a consultation with our Head Nutritionist and Head of the Pregnancy Care vertical Charmi Gala here. With an experience of 13+ years, her expertise lies in managing pregnancy nutrition and complications, lactation, and infertility, among other lifestyle conditions.

Speak one-on-one with our lactation consultant Dr Manisha Gogri here. With an inspiring career spanning over two decades, she is one of the first La Leche League International leaders and International Board-Certified Lactation Consultants in India. Today, she trains others in this field. Dr. Gogri specializes in dealing with all kinds of breastfeeding and infant feeding issues.

You can also write to us at consults@lukecoutinho.com to book a slot.

Know more about our Pregnancy Care Program here.

For any program-related queries, write to us at info@lukecoutinho.com, WhatsApp here, or call 1800 102 0253.