Breastfeeding after maternity leave? Don’t forget to nourish yourself

Returning to work after maternity leave can present significant challenges for mothers who wish to continue breastfeeding. Between pumping schedules, meetings, commutes and daily demands, self-care often takes a back seat. While some mothers may choose to stop breastfeeding sooner than planned due to the difficulties of balancing work and pumping, maintaining personal well-being is crucial for supporting both the mother and the baby.

Breastfeeding demands a substantial amount of energy, nutrients and fluids, requiring mothers to consume an additional 500 calories daily, alongside higher amounts of protein, calcium, iodine and fluids compared to pre-pregnancy levels. Relying on coffee and snacks throughout the day may seem like the only option on hectic days, but this can lead to exhaustion and hinder milk supply over time.

It is essential to view good nutrition as an integral part of the working day rather than an afterthought.

To help sustain energy levels and support milk production, here are some practical strategies for breastfeeding mothers in the workplace. Begin the day with a nutritious breakfast, choosing options that combine protein and fibre to maintain steady energy levels. Simple and quick options include wholegrain toast with eggs, oats with milk and fruit, or a sandwich.

Even on busy mornings, it's important to take a moment to nourish the body. Use every pumping break as an opportunity to refuel. Keep a selection of convenient, nutritious snacks at work, such as nuts with dried fruit, yogurt, boiled eggs, boiled sweet potato or high-fibre cereal bars. Pair these snacks with a large glass of water, as breastfeeding increases fluid requirements.

Staying hydrated is crucial not only for replenishing fluids used in milk production but also for supporting overall energy levels.

Building a balanced lunch is another key aspect of maintaining energy throughout the day. Aim to include lean protein sources like fish, chicken, tofu, eggs or beans, wholegrain carbohydrates such as brown rice, wholemeal bread or noodles, and a generous serving of vegetables. This balanced meal provides the necessary nutrients to support milk production and helps keep hunger at bay. A nourishing snack during a pumping break can also help breastfeeding mothers stay energized throughout their workday.

It's important to remember that while certain foods like fenugreek and traditional herbs are often thought to boost milk supply, scientific evidence supporting their effectiveness is limited. Instead, focus on regular and effective milk removal, consuming enough nourishing food, staying hydrated, and prioritizing rest. Staying hydrated should be a priority, as breastfeeding increases fluid needs.

Keep a water bottle within easy reach and make a habit of refilling it after each pumping session, before lunch, and before leaving work. Such small habits are often easier to maintain than trying to catch up on hydration at the end of the day. Ultimately, taking care of oneself is not a luxury but a vital component of sustaining a successful breastfeeding journey.