World Breastfeeding Week 2023: Time management and nutritional tips for working mothers

Dr Chopra suggested the following measures:

Plan ahead: Time management is crucial for any working mother. Plan your day the night before, including work tasks, breastfeeding breaks and personal time. This way you can stay organised and reduce unnecessary stress during the day.

Create a breastfeeding schedule: Talk to your employer about creating a flexible breastfeeding schedule that aligns with your work hours. This will ensure you have dedicated time for nursing your baby without compromising on your work commitments. According to Dr Aruna Kalra, senior gynaecologist and obstetrician, CK Birla Hospital, Gurugram, one should make use of one’s break time. “If you reside close to your place of employment, you can return home during lunch to feed your infant. If you intend to leave your child in a childcare facility, seek for on-site facilities within the workplace. Find a nearby daycare so you can drop your child off there during your break times,” she said.

Breast pumping at work: Invest in a high-quality breast pump and designate a private space at work for pumping sessions. Pumping not only maintains your milk supply but also allows others to help feed your baby, giving you some well-deserved rest. “Purchase a reliable breast pump, then begin freezing or chilling extracted milk. The breast milk can then be given to your infant by the person who is caring for your child after being warmed to room temperature. You can sustain your milk production by pumping,” said Dr Kalra.

Pack nutritious snacks: As a breastfeeding mother, your body needs extra nutrients. Prepare healthy snacks like nuts, fruits and yoghurt to keep you energised throughout the day. This will also prevent you from reaching for unhealthy options during busy hours.

Stay hydrated: Breastfeeding can be dehydrating, so make sure to drink plenty of water. Carry a water bottle with you at all times as a reminder to stay hydrated.

Here are some tips (Source: Pixabay)

Balanced meals: Aim for balanced meals that include a variety of fruits, vegetables, whole grains, lean proteins and dairy. These provide essential nutrients for both you and your baby.

Avoid skipping meals: Despite a busy schedule, skipping meals can leave you fatigued and affect your milk supply. Set alarms or reminders to ensure you eat regularly.

Meal prep: Use weekends or your free time to prepare and freeze nutritious meals for the week. This way you can quickly access healthy options when time is limited.

Seek support: Reach out to other working mothers who breastfeed for support and advice. Share your experiences and learn from each other’s strategies to maintain a healthy work-life balance.

Establish a daily schedule for nursing your child: Dr Kalra mentioned that before you leave for work and right after you arrive home from work, it is essential to feed your child. “You can tell the person watching your child not to feed her right before you get back. This is a wonderful approach to re-establish contact with your infant,” she said.

“Remember, being a working mother who breastfeeds requires self-compassion and understanding. Be kind to yourself and celebrate the effort you put into nourishing your baby while managing your career. With effective time management and a well-balanced diet, you can thrive in both roles, providing the best care for your little one and yourself,” concluded Dr Chopra.

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