Menu

ideas & inspiration

Menu

ideas & inspiration

Balancing Breastfeeding with Self Care

Balancing Breastfeeding with Self Care

by | Aug 24, 2023 | Being Well, Featured

Breastfeeding is a sound method of giving your baby a healthy start in life. It is a great bonding experience for both mom and baby. However, with feedings around the clock, breastfeeding can also be taxing. When combined with other responsibilities, like caring for other children, working, and household chores, new mothers can become worn down and stressed. The time you spend breastfeeding or pumping breast milk does not have to feel like another chore. Instead, use this time to find ways to care for yourself and improve your well-being. Here are some suggestions to guide your self-care.

Meditate

Find a comfortable place to sit while breastfeeding, like your favorite spot on the couch or rocking chair. Close your eyes and breathe deeply. Let random thoughts go. If your mind begins to race, focus on your breathing. Consider lighting a scented candle or diffusing essential oils that provide a pleasant atmosphere for you to relax in.

Listen to music

Do you feel like you listen to lullabies and “Baby Shark” all day? When was the last time you played some of your favorite music and took time to genuinely enjoy it? Now is the time! Music can relax you, lift your mood, and remind you of happy times.

Watch a favorite TV show or movie

Much like music, you may be streaming children’s shows all day or not have time to watch TV at all with the new baby, let alone a movie. Being forced to sit still for the feeding or pumping gives you that time to catch up on “Bridgerton,” “The Batchelor,” or watch a favorite movie.

Read a book, listen to an audiobook or podcast

Feeding sessions during the middle of the night may not be ideal for watching screens. Instead, treat yourself to that new book you’ve been wanting to read. Too tired for your eyes to focus? Keep an audiobook or podcast downloaded that you can listen to with your headphones.

Nutrition

Busy moms constantly juggle responsibilities, and eating well for themselves can fall by the wayside. Remedy this by setting up some healthy snacks and a beverage for yourself when preparing to breastfeed. Keep some cut-up fruit, vegetables and hummus, or cheese and crackers on hand that you can easily eat while breastfeeding. Prepare a cup of tea, a glass of lemonade, or even just that bottle of water you never seem to have time to drink. You will finish your session less hungry and better hydrated.

Journal

Being a new mom is a significant change and can lead to a roller coaster of emotions. Many women find journaling helpful in their mental health journey. Writing down thoughts and feelings can be insightful in helping you understand them better. Other women enjoy journaling to document milestones they can look back on later. 

Rest

Outside of your breastfeeding or pumping sessions, remember to rest. Rest is vital for physical and mental health. With a new baby, breastfeeding occurs so frequently around the clock it is hard to get more than a few hours of consistent sleep. The body is also recovering from the effort of giving birth. Your body needs rest to aid in this recovery. There is a reason your provider told you to sleep when the baby sleeps. The baby napping is not a time to ensure your house is spotless. Rest remains essential for moms who continue breastfeeding after the baby sleeps through the night. Not getting enough sleep can lead not only to fatigue but also depression. Experts recommend 7-9 hours of sleep a night. If you are napping during the day, limit the nap to no more than 15-20 minutes. Longer naps put you in deeper sleep that can make you feel sluggish when you wake up. Also, long naps can interrupt your nighttime sleep patterns.

The benefits of self-care cannot be said enough. Moms are often the “everything, everywhere, all at once” and put their well-being last. Because breastfeeding or pumping breast milk forces you to sit still, this is an ideal time to recharge and take care of yourself. Find a space away from household chaos and ask not to be interrupted. Taking time for your well-being will help you stay healthy to better care for the others in your life.

AUTHOR: Leanna Coy, FNP-C, Family Nurse Practitioner and Health Content Writer

Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.

https://medlineplus.gov/ency/patientinstructions/000631.htm
https://wicbreastfeeding.fns.usda.gov/taking-care-you
https://www.cdc.gov/reproductivehealth/depression/index.htm#Postpartum
https://www.kindredbravely.com/blogs/bravely/self-care-while-breastfeeding
Terrific Turnips Pack Nutritional Punch in Greens and Root

Terrific Turnips Pack Nutritional Punch in Greens and Root

by | Feb 12, 2017 | Recipes

By Jessica Linnell, PhD, Assistant Professor of Practice, OSU Extension
Turnips are a member of the Brassica genus of plants, which also includes broccoli, Brussels sprouts, cabbage, cauliflower, and kale. The edible portions of the plant are the root and the leaves, often called turnip greens.  The root of the plant is usually mostly white with a purple or red crown.  Turnip plants grow best in the cool weather of winter months and are in season now.
Turnip greens are a common dish in the Southern United States where they are prepared similarly to collard greens.  To prepare them, remove the leaves from the stems and simmer in water with ham hocks or salt pork until they are tender and delicious (about 45 minutes).  Like cabbage and kale, turnip greens also make a wonderful addition to soups and stews.
Turnip greens are an excellent source of vitamin C and folate.  Folate is a nutrient that our bodies use for making amino acids necessary for building proteins, and the nucleic acids that are used in DNA.  Folate is particularly important for women who may become pregnant because it is important for growth and development.  Folate also plays an important role in brain health, including cognitive function and emotions.   One cup of cooked turnip greens contain 170 micrograms of folate, which is more than 40% of the daily needs of an adult.
How much folate do I need?

  • Children 1 to 3 years: 150 micrograms
  • Children 4 to 8 years: 200 micrograms
  • Children 9 to 13 years: 300 micrograms
  • People 14 years and older: 400 micrograms
  • Pregnant women: 600 micrograms
  • Breastfeeding: 500 micrograms

People all over the world eat turnip roots.  They are commonly used in stews, soups, and braised meats.  Next time you make beef stew, add some chopped turnips along with the potatoes and carrots.  You can also throw some in with a pot roast or braised chicken.  Cooking turnips in stews, soups, or braises, allows them soak up the tasty flavors of the cooking liquids.  Adding turnips can also boost the nutritional quality of a meal. One cup of turnips is an excellent source of vitamin C, riboflavin (vitamin B2), and fiber.
Roasting is another great way to prepare turnip roots.  Like carrots and potatoes, they are wonderful when roasted with olive oil and herbs.  This delightful recipe for Maple Glazed Turnips and Sweet Potatoes combines the sweet flavors of maple syrup and brightness of lemon juice with the earthy flavors of the turnips.
Maple Glazed Turnips and Sweet Potatoes
Source: Food Hero (www.foodhero.org)
Servings: 8
Ingredients
1 Tablespoon margarine or butter
3 Tablespoons maple syrup
1⁄2 teaspoon cinnamon
2 teaspoons lemon juice
3 cups turnips, peeled and diced
2 cups sweet potatoes, cubed
Directions

  1. Melt margarine and add syrup, cinnamon and lemon juice.
  2. Mix turnips and sweet potatoes in a medium casserole dish. Add syrup mixture and stir to coat evenly.
  3. Cover and bake at 400 degrees F for 15 to 20 minutes. Uncover and bake until browned for another 20 to 30 minutes. Serve hot.
  4. Refrigerate leftovers within 2 hours.

Nutrition Facts
Per serving: 80 calories, 1.5 g saturated fat, 50 mg sodium, 15g total carbohydrate, 2g dietary fiber, 8g sugars, 1g protein, 100% DV vitamin A, 20% DV vitamin C, 4% DV calcium, and 2% DV iron.