Breastfeeding and expressing can be a juggle, but with the right approach, it can be manageable and rewarding. Whether you're at home or on the go, knowing the best practices for breastfeeding and expressing can help you make the most of both methods. Here are some practical tips for mums who breastfeed and express:
1. Maintain a Consistent Routine
One of the most important aspects of breastfeeding and expressing is establishing a consistent routine. Try to breastfeed your baby regularly, as well as express at consistent times each day. Your body works best when it knows when to expect milk removal, which can help regulate your supply. Over time, your milk production will adjust to meet the needs of your baby and any expressing sessions you include.
2. Focus on Comfort and Relaxation
Expressing milk should be as comfortable as possible. Make sure you're in a quiet, relaxing environment where you can sit back and focus. Stress can impact milk flow, so the more relaxed you are, the easier it will be to express milk. You can use a hands-free breast pump to make the process even more comfortable and allow you to multitask—whether you're playing with your baby, responding to emails, or just taking a well-deserved break.
3. Timing Your Expression Sessions
The ideal time to express is typically after a breastfeeding session, when your breasts are slightly emptied but still have some milk. This allows you to remove any remaining milk, which can help maintain your supply. Additionally, expressing after nursing can help you build a stash without interfering with your baby's regular feeding sessions. Just make sure to allow your baby to nurse first to get the milk they need, and then you can express the rest.
4. Stay Hydrated and Nourished
Breastfeeding and expressing both require energy, so it’s essential to take care of yourself. Drink plenty of water and eat a balanced diet with a variety of nutrient-rich foods to keep up your milk production. Healthy fats, protein, fruits, and vegetables can all support your milk supply. You can also try snacks designed to boost lactation, like oats or lactation cookies, to give you extra energy and ensure you’re fuelling your body properly.
5. Choose the Right Pump
Having the right breast pump can make a huge difference in your experience with expressing. Hands-free pumps like the MumsWay Luxe and Forte electric breast pumps allow you to express milk while going about your day—whether you’re tending to your baby or getting some work done. A good pump should mimic your baby’s natural suction, offer multiple suction modes and levels, and be comfortable to wear. Consider choosing a pump that offers adjustable settings to suit your comfort and milk flow needs.
6. Store Your Milk Properly
While we’re not diving deep into storing milk in this guide, instead you can find this here, it’s always a good idea to ensure you're storing your expressed milk properly to maintain its quality and safety. Use BPA-free storage bags or bottles, and make sure to label them with the date and time of expression. Keeping milk at the proper temperature and following safe storage guidelines ensures your baby is getting the best nutrients.
7. Take Care of Your Pump Parts
Your breast pump is an essential tool for expressing, so it's crucial to maintain it properly. Clean and sterilize your pump parts after each use to prevent the growth of bacteria. Regularly check parts like the valve, diaphragm, and flange to ensure they are in good condition. Over time, these parts may need to be replaced, so it’s a good idea to have a replacement set on hand. If you're unsure about the fit, consider using a measurement tool to ensure the flange size is right for you.
8. Give Yourself Grace
Breastfeeding and expressing take time to get the hang of, and it’s okay if things don’t always go perfectly. Every mum’s journey is different, and some days will be easier than others. Don’t be too hard on yourself if you're not able to express as much as you'd like. Trust your body, and know that you're doing your best for your baby.
Final Thoughts
Breastfeeding and expressing are both amazing ways to nourish your baby, and finding a balance that works for you will take time. Whether you’re at home, at work, or out running errands, expressing milk allows you to provide your little one with the best nutrition, even when you’re not there. By following these tips and being patient with yourself, you can navigate the world of breastfeeding and expressing with confidence.