Pumping at Work: Tips & Tricks
It took me some time to find a pumping at work schedule that worked for me, and along the way I picked up some tricks & tips that make expressing at work much more manageable.
Here are my favourite hacks to help the experience more practical for you too:
1. Choose an effective breast pump
Hand express? Manual pump? Electric pump? Choose the method that is best for you. I personally found that an electric pump with a double pumping kit was the most efficient and the best choice for use at work for me.
2. Familiarise yourself with your pump before returning to work
At first, it'll be important to familiarise yourself with how to use your pump at home. Then once you’re in the office to pump for the first time, the task won’t seem too daunting. You may also find it helpful to pump in a private space for your first time at work. The more often you pump in the office, the more you'll find out a rhythm that works for you.
3. Store your milk and equipment in its own bag
I loved having a breast pump bag that I could just take to the expressing room when I was ready to pump. Unlike just any large bag, pumping bags are uniquely designed with specialised compartments for storing your pump and insulated to keep milk cool. It is really convenient having everything in the one place so I could just sling the bag over my shoulder & head to the expressing room.
4. Pump when your milk supply is at its peak
Most mothers get their best supply in the morning. Or you can pump between breastfeeding, either 30-60 minutes after nursing or at least one hour before breastfeeding (1). If you’ve realised that your baby is dropping their night feed, you can also try and replace those feeds with a pump. That way you’ll also have a handy stash of night time milk. Night time milk? A little more explained under AM milk vs PM milk.
5. Build a freezer stash - just in case!
There may be times when you’re unable to pump or something unexpectedly arises. There will be no need to panic as you’ve got some back up.
6. Know the difference between AM and PM milk
There have been studies to show that breastmilk that has been pumped in the morning has a slightly different make up to the ones that have been pumped in the evening. The levels of cortisol – a hormone that promotes alertness – is higher in morning milk than in evening milk. Melatonin, which promotes sleep and digestion, can barely be detected in daytime milk, but rises in the evening and peaks around midnight(2). Hence why it’s recommended to write the time on the bag so you know which milk to give to your baby.
7. Look at photos and videos of your baby while pumping
The hormones in your body can be tricked to help release the letdown for your milk. It's probably not a shock to hear that even the best pump may not elicit the same hormonal response as your baby, so having photos, videos and hearing your baby may help with getting the milk flowing.
8. Stay hydrated
Did you know that breastmilk is mostly made up of water? More than 80%(3)! So it’s a no brainer that keeping your fluids up is important. You can also get special teas that support breastfeeding. Fenugreek and Fennel are common herbs found in lactation teas.
9. Bring extra snacks
Breastfeeding is hard work, it’s not a work out, but your body will use up the calories. Your body needs fuel to make the milk. You may find snacking on lactation cookies handy! Did you know that Brewer's Yeast is the special ingredient that is found in most lactation foods because it contains the proteins and minerals that help develop more breastmilk and support lactation(4). There’s no shortage of specially marketed lactation food and drinks, but you don’t need anything too special. As long as you’re not skipping meals (busy mum work life, I get it!) your body will have what it needs to make milk. Don't forget to bring a nutritious lunch too in - a new insulated lunch bag is always great motivation! As always, check with your medical professional if this is suitable for you.
10. Listen to your body and take a break when needed
Pumping regularly at work is hard work. It’s hard work full stop. If you’re feeling too much pressure to pump regularly, it’s okay to back off a bit and schedule just the one pump for the day. Try again tomorrow.
11. Pump hands-free with this pumping bra hack
All you need is your pump and a nursing top! Watch the video for a step-by-step guide:
Remember, it's important to listen to your body and do what works best for you. Consult with your medical professional if any concerns.
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Content Disclaimer: The information and other content provided in this blog, or in any linked materials, should not be construed as medical advice and it is not intended to replace advice from your doctor or other registered health professional. All users are urged to always seek advice from a registered health care professional for answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The views, thoughts and opinions expressed in the text belong solely to the author, and not necessarily to the author's employer, organisation, committee or other group or individual.
References:
1) https://breastfeedingusa.org/content/article/how-much-milk-should-you-expect-pump-0
2) https://parentingscience.com/breast-pumps-and-baby-formula/
3) https://www.who.int/news-room/questions-and-answers/item/breastfeeding#:~:text=Breast%20milk%20is%20more%20than,to%20continue%20to%20grow%20well.
4) https://www.ncbi.nlm.nih.gov/books/NBK572248/
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