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Trouble Shooting Breastfeeding Issues
When Breastfeeding Gets Tough: What You Can Do Many new mums set out hoping to breastfeed, but once baby arrives, things don’t always go as planned. Painful feeds, engorgement, latch troubles, low supply, clogged ducts, and infections – there are plenty of common hiccups that can make breastfeeding harder than you expected. Add in sleep deprivation, postpartum recovery, and all the well-meaning voices around you, and it’s easy to feel overwhelmed if feeding isn’t going smoothly. If you decide to supplement or switch to formula, there’s no shame in that – a fed baby and a supported mum are what truly matter. But if your heart is set on breastfeeding, the good news is most challenges can be worked through – and often, they’re only temporary. You've got this. Here’s a gentle guide to some of the common hurdles and how to help overcome them: 1. Engorged Breasts When your milk comes in a few days after birth, your breasts may suddenly feel hard, heavy, and tender – this is normal. It’s your body adjusting to baby’s needs. Engorgement usually settles down as milk supply begins to regulate, but it may crop up now and again if you go longer between feeds. What can help: Feed often, even if it’s just a little. If your breasts are too full for baby to latch, try hand expressing a bit first to soften the area. Cold compresses and gentle massage can bring relief. We stock some amazing inserts from Bare Mum which you can pop into your bra to help soothe the area. Some mums also swear by popping chilled cabbage leaves inside their bra between feeds – it’s an old remedy, but surprisingly soothing. 2. Latch Issues A bit of discomfort at the start of feeds is normal, especially in the early days. But if you're experiencing sharp or lasting pain, your baby might not be latching deeply enough. A shallow latch can press your nipple against the roof of their mouth, making it painful for you and less effective for them. What can help: Encourage a wide open mouth by gently rubbing under baby’s chin. Position them with their nose opposite your nipple, then bring them to you (not the other way around). A good latch usually means your baby’s mouth is wide, their chin is tucked into your breast, and your nipple is deep inside. If pain persists or your baby still can’t latch comfortably after a week or two, reach out to your midwife or a lactation consultant. Sometimes structural issues like tongue-tie can make latching difficult, and professional help can make all the difference. 3. Cracked or Bleeding Nipples It sounds scary, but many mums experience cracked or sore nipples in the first week or two. It can happen due to a shallow latch, overuse of a pump, or simply your skin adjusting to feeding. What can help: Use a nipple cream after each feed to soothe and heal. Hydrogel pads can bring instant cooling relief. Taking a mild pain reliever like paracetamol before feeds can help too. Most importantly, check baby’s latch – and ask for help if your nipples aren’t healing. Here are two of our favourite products to help you through: Pure Mama Nipple Butter and Silverette Cups these two in combination with each other should help you heal faster and stay protected. 4. Low Milk Supply It’s common to worry about supply, especially in those early weeks when baby seems to feed non-stop. But frequent feeding, short feeds, and night wakings are all normal and don’t usually mean you’re not making enough milk. True low supply is rare, but if your baby isn’t gaining weight or has very few wet nappies, it’s worth talking to your midwife or GP. Sometimes birth complications or certain medical issues can affect milk production. What can help: If baby is showing signs of dehydration, it’s important to get help quickly. Your healthcare provider may suggest medication or a feeding plan. If you’ve been given the all-clear but still want to increase your supply, try pumping between feeds, eating milk-boosting foods like oats and fennel, or treating yourself to some tasty lactation cookies or this delicious lactation blend. 5. Inverted or Flat Nipples You might not have thought much about your nipple shape before baby arrived – but inverted or flat nipples can make latching trickier. If your nipple pulls inward when gently pinched, it may be inverted. What can help: Most mums with inverted nipples are still able to breastfeed with the right support. Talk to your midwife or lactation consultant – they may suggest trying a nipple shield or using a breast pump briefly before feeding to draw the nipple forward. 6. Blocked Ducts A blocked duct feels like a hard, sore lump under the skin. It usually happens when milk isn’t draining well – perhaps due to a skipped feed or a tight bra. What can help: Keep milk flowing by feeding often on the affected side. Apply a warm compress before feeding and gently massage the lump toward the nipple. Most clogs clear within a day or two. 7. Mastitis If a blocked duct doesn’t clear or if bacteria enters through a cracked nipple, it can cause mastitis – a breast infection. You may feel feverish, achey, and have a red, painful area on your breast. What can help: Mastitis needs medical treatment, so see your GP for antibiotics. Keep feeding or pumping often – it might be sore, but emptying the breast helps you recover faster. Warm or cool compresses between feeds can ease the discomfort. 8. Thrush This yeast infection often begins in baby’s mouth and spreads to the breast. It can cause sharp, shooting pain and red, shiny, itchy nipples. What can help: Thrush won’t go away on its own, so you’ll need to see your GP for antifungal medication for both you and baby. It’s important to treat both of you at the same time to stop it from bouncing back. You Are Not Alone – and You’re Doing Great! Before baby arrives, breastfeeding can feel like it should come naturally – and for some, it does. But if you’re finding it hard, you’re not doing anything wrong. Many new mums face bumps in the road, and most find they only need support for a short time before things click into place. For others, despite trying everything, breastfeeding may not work out – and that’s okay too. You haven’t failed. Formula feeding is a perfectly valid option, and many babies thrive on it. What matters most is that your baby is fed, loved, and cared for – and you’re doing an incredible job. Don’t hesitate to ask for help – whether it’s from your midwife, GP, a lactation consultant, or another mum who’s been through it. And if you don’t feel listened to, keep asking. The right support can make all the difference ❤️
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Bottle-feeding: choosing the right bottles and teats
Finding the Right Bottle and Teat for Your BabySupportive tips for bottle-feeding families Whether you’re fully bottle-feeding or just introducing the occasional expressed feed, finding the right bottle and teat can help make feeding time easier and more comfortable for both you and your baby. There’s no one-size-fits-all - just options to suit different families, routines, and preferences. Let’s walk through some popular choices and how each can support your feeding journey. Bottle Materials: What Works for You? Plastic bottles are lightweight, shatterproof, and practical for everyday use. They’re great for busy parents on the move, and most brands now use BPA-free materials for peace of mind.Glass bottles are a classic choice. They’re easy to clean, don’t retain smells or stains, and hold up well to repeated sterilisation. Though heavier, many parents love them for their durability and purity.Silicone bottles are soft and squeezable, which can mimic the feel of breastfeeding more closely. Their flexible design is also easier for some babies to grasp as they grow.Stainless steel bottles are incredibly durable and a great long-term option. They maintain temperature well, making them perfect for outings or warmer climates, and they’re ideal for eco-conscious families. Bottle Shapes: Tailored to Your Baby Standard bottles are simple and familiar, working well for most babies.Wide-neck bottles are easier to fill and clean, and they often pair with wide teats that mimic the shape of the breast - handy if you’re switching between breast and bottle.Angled or ergonomic bottles offer an easier grip for little hands and can support a more upright feeding position, which may help with digestion.Anti-colic bottles feature internal vents or valves that reduce the amount of air your baby swallows during a feed. These are popular for babies with sensitive tummies or who experience wind or reflux. Teats: Comfort, Flow, and FeelChoosing the right teat is just as important as the bottle itself.Silicone teats are firm, odour-free, and long-lasting, making them a practical choice for most families.Latex teats are softer and more flexible, offering a more breast-like feel. They’re a good option for younger babies or those who prefer a gentler teat.Teat flow rates vary from slow to fast, with slow-flow best for newborns and faster flows suited to older babies who feed more quickly. Many brands offer variable-flow teats too, which can adapt as your baby grows.Teat shapes can be narrow, wide, or orthodontic. Wide teats are often designed to encourage a natural latch - helpful if you’re combining breast and bottle. Helpful Tips to Keep in Mind Start with a few different options - your baby will often let you know what they like. Check the flow rate regularly, and switch when feeds start taking too long or become too fast. Sterilise bottles and teats after each use to keep everything clean and safe. Replace teats at the first sign of wear and tear. Every baby is different, so it’s completely okay if it takes a little trial and error. The most important thing is that your feeding routine feels calm, nourishing, and works for your family. Shop our full range of bottles and teats here
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Formula and bottle-feeding tips for new parents
Everything you need to know about bottle feeding During the first year, your baby goes through a great deal of growth and development. Most babies triple their birth weight by the time they hit their first birthday – so it’s no wonder they need lots of energy to grow! While it’s widely acknowledged that ‘breast is best’, choosing how you feed your baby is an important and completely personal decision. For some women, personal circumstance, cultural beliefs and physical or mental wellbeing mean breastfeeding isn’t an option, and therefore a safe alternative is required. If you’ve decided to bottle-feed (if you’re thinking about it, speak with your midwife, doctor or nurse first), it’s vital to have clear and well-informed information on the safe preparation and use of formula. Here’s what you need to know about formula-feeding your wee one: About baby formula Most formula is made from modified cow’s or goat's milk so the protein level isn’t too high and babies can digest it. Unlike regular milk, formula has added minerals, vitamins, and fats essential for human growth and development, and when prepared correctly, it contains enough nutrients for healthy growth in babies. In New Zealand, there are strict manufacturing regulations in place to make sure that the formula in your local supermarket is always of good quality and safe for your baby. But that doesn’t make the baby aisle any less overwhelming. Here’s a quick breakdown of the kinds of formula you can buy: Cow’s-milk formula Most cow’s-milk formulas sold in New Zealand have a similar nutritional profile – so price doesn’t necessarily mean one is better than another. Casein and whey are the proteins in breastmilk, and cow’s-milk formula has the same proteins. It will either have more casein or more whey – you can find the percentage of each noted on the formula’s ingredient label. Key points: Your baby’s first formula should contain whey as the main type of protein, as it’s the easiest to digest. Some formulas will be labelled ‘follow-on’ or ‘step 2’ – these are casein-dominant formulas best suited for babies aged six months and over. They’re also designed for hungrier babies who are not yet old enough to start solid food. Your baby can stay on the first formula for 12 months and as you start to introduce solids. If your child isn’t reacting well to cow’s-milk formula and you suspect an allergy, it’s best to seek advice from a healthcare professional who can advise you on alternative types of formula. Goat’s-milk formula This type of formula also contains whey and casein proteins, but the casein protein is slightly different from that in cow’s milk. It contains beta-casein (rather than alpha-casein) which is more easily digestible. Again, you can find the protein ratios outlined on the nutritional label. Soy infant formula Made using soya beans as a source of protein, soy infant formula is a vegetarian option. It’s best to seek advice from a healthcare professional before switching to the soy alternative. Gold formula Gold formula contains extra ingredients which aren’t strictly necessary for your baby – but may be beneficial. Here we explain a few: Long-chain polyunsaturated fatty acids (LCPUFAs). Thought to be important in the development of the brain and eyes. Alpha-lactalbumin. Thought to be nutritious for babies because it’s the main type of whey protein in breastmilk. Pro and prebiotics. These help promote the growth of good bacteria and may help maintain a healthy balance of gut bacteria. May be good for eye health. How to prepare baby formula Before you get started, always carefully read and follow the instructions on the formula tin – not all formulas have the same size scoops or are prepared in the same way. Check the use-by date and dispose of formula if it has expired. Bottle-feeding equipment Here’s what you’ll need to bottle-feed: Large bottles (saves you buying new ones as your baby grows) Bottle rings and caps Teats (either silicone or latex is fine, graded according to size of the hole or age of the baby) Bottle brushes Teat brushes A steriliser (optional) Check our handy guide to bottles and teats here! Making up a bottle of formula Step 1 : Boil the kettle and let the water cool for about 30 minutes, until it has reached a lukewarm temperature. You can also do this in advance, storing the cooled boiled water in sterilised bottles in the fridge. Step 2 : Pour the lukewarm water into the bottle before carefully adding the scoops of formula powder (levelling the powder with a clean knife or the tin's in-built level). Seal the bottle with a ring and cap, then shake gently to encourage the powder to dissolve. Step 3 : Before feeding your baby, check the temperature of the formula by tipping a few drops on the inside of your wrist – it should feel lukewarm. Never add anything to the formula, and if your baby doesn’t finish the bottle, throw any leftover formula away within an hour. Warming infant formula If you are not feeding your baby straight away, place formula in the fridge immediately (store at the back of the fridge) with a cap over the teat to prevent contamination. It can be stored for a maximum of 24 hours. Once removed, it’s only safe to use for up to one hour. The safest way to warm formula is to stand the bottle in a bowl of warm water for no longer than 10 minutes as harmful bacteria can grow in prepared formula. After warming, gently swirl the bottle to mix the formula, and test the temperature. If it’s too hot, cool it down by putting it in a bowl of cold water or by running it under the cold tap. Microwaving bottles is not recommended because uneven heating of the milk can burn your baby’s mouth. Cleaning and sterilising Hygiene is essential – your baby’s immune system isn’t strong enough to fight off some diseases yet, and formula-fed infants are at higher risk of gastrointestinal infection. You need to clean your bottles, teats, rings and caps after every feed and before you sterilise them. Tips for cleaning bottle-feeding equipment: Wash all bottles, rings, caps and teats in hot soapy water. Squirt water through the teat holes and use a bottle brush to ensure that everything is scrupulously clean, getting into all those nooks and crannies, then rinse well. Check for any cracks in the teats and throw away any damaged ones. Rinse everything well in hot water and leave them to air dry. After you’ve cleaned your equipment, you need to sterilise everything by boiling, steaming, or with chemicals. Boiling - To sterilise a baby bottle by boiling, place the disassembled bottle parts into a large pot and cover them fully with water. Bring the water to a rolling boil and let it boil for at least 5 minutes to ensure all parts are thoroughly sterilised. Use clean tongs to remove the items and place them on a clean, dry surface to air dry completely. You can buy electric (plug-in) or microwave steam sterilisers. These units 'cook' your equipment at a temperature high enough to kill bacteria. If using chemical sterilisers , follow the instructions on the box or packet. If you’re unsure, seek help from a professional Don’t be afraid to take your time deciding about feeding your baby. The most important consideration is that your baby is comfortable and well-fed, and you’re able to enjoy this special (albeit exhausting!) time with your newborn. Get the information you need to make an informed decision, and if you’re not sure, consult with your health professional, who’s in the best position to give you accurate advice for your baby and his or her needs.
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Pregnancy Pillows: Comfort for You, Your Bump & Beyond
During pregnancy, your body undergoes amazing changes to nurture and make space for your little one. As your pregnancy progresses, you may find it more challenging to get comfortable and restful sleep in preparation for the busy days ahead with your newborn. Weight gain during pregnancy can also put a strain on your joints, causing discomfort in your back, hips, knees, and ankles, making finding a comfortable position even harder. This is where a good pregnancy pillow becomes your best friend, offering the support you need to sleep more soundly and comfortably. Embrace Versatility with the 3-in-1 Buddy Supportive Pregnancy Pillow The Doomoo Buddy pillow offers full-body support, designed to relieve pressure on your hips and spine, whether you prefer sleeping on your side or your back. Its hypoallergenic micro pearl filling adjusts to your body’s shape, providing comfort throughout the night. But it’s not just for pregnancy! Once baby arrives, the Buddy becomes an excellent support for breastfeeding or bottle feeding, making those moments a bit more comfortable. It also serves as a soft cushion for your baby to rest or play on, making it a truly versatile product. For Extra Comfort: Doomoo Comfy Big & Doomoo Maxxy The Doomoo Comfy Big is designed for ultimate relaxation during pregnancy, with soft, supportive filling that allows you to find the perfect position for sleep or lounging. Whether you're supporting your growing bump or using it for added back support, the Comfy Big offers tailored comfort that adjusts to your body’s needs. The Doomoo Maxxy offers a versatile solution for both you and your baby. It’s perfect for sleeping, feeding, or even giving your baby a comfy place to rest and play. Its larger design makes it ideal for more support as your body changes during pregnancy, and it’s just as useful post-pregnancy when baby arrives. For feeding your little one Finally, the Doomoo Soft Feeding Pillow is a must-have for any new parent. Its soft, supportive design provides comfort during breastfeeding and ensures your little one is well-supported while feeding or relaxing. It can also double as a tummy time tool to help prop your baby up, or even a barrier for when they are learning to sit up on their own! We Love Doomoo! Softness and comfort are at the heart of everything Belgium-made brand Doomoo creates. Their products are designed with both you and your baby in mind, providing the perfect balance of support and relaxation. We love them for their thoughtful, high-quality designs that make pregnancy and postpartum life that much easier and more comfortable. They have a fantastic range of products designed to support both your and your baby’s sleep. Check out the full range here or visit us in-store at Dimples.
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How To Store Your Breast Milk Safely and Successfully
Tips to Storing Your Breast Milk Safely, Sustainably and Successfully. If you are looking for ways to store your breast milk Dimples has plenty of solutions to make sure you are making the most of that liquid gold. Once baby has arrived you may decide pumping and storing your milk is a great solution, particularly if you are heading back to work or just if you are after a solution for when baby’s milk isn’t being fed straight from you. Collecting the First Stage of your Milk Colostrum is the first stage of milk you will develop during the late stages of your pregnancy as well as in the first few days after baby has arrived. Colostrum will appear in a thick clear or yellow consistency. Colostrum is filled with all the good nutrients your newborn will need in those early days to help begin building their immune system. What is the best way to store my breast milk? Once your breast milk has officially come in and you are wanting to store milk for another day, Dimples has everything you will need to make sure your supply is stored away safely and conveniently. Haakaa has created reusable milk storage bags designed out of silicone so you can reduce any waste in the environment that is caused by single-use plastics. The environment you choose to store your breast milk in may need to change based on when you are planning to feed baby. Breast milk is best when transferred to a cooler place after four hours, however, breast milk should remain stable within room temperatures that are 25ºC or lower between 6 and 8 hours. If you choose to store your breast milk within the refrigerator it should remain safe for use up to 2 days at a temperature of 4ºC or lower. If your breast milk isn’t required within this time frame it should be stored in the freezer after 48 hours. Breast milk can be stored in your basic fridge freezer for up to 3 months. How to prepare breast milk that has been stored . Preparing breast milk that has been previously frozen is simple. Placing the pouch in the refrigerator to thaw for several hours before use is an easy solution. When heating any form of milk for baby using a microwave should be avoided. Using a microwave can lead to heating milk unevenly and increase the risk of scalding your baby. To safely heat milk and have it ready for baby, simply stand the pouch in a bed of warm water (not boiled) and allow it to sit until it has reached a lukewarm temperature. Simply use a food thermometer to test the temperature of baby’s milk to always ensure that they are safe. Another option to heat your little one’s milk is using the Meke Milk Warmer . This item stocked by Dimples is an innovative way to heat baby’s milk whether it is breast milk, formula, or even hot chocolate. Simply choose the appropriate temperature and with the press of a button and your milky beverage is ready to go. Sterilising your equipment Being able to re-use the equipment required during your breastfeeding journey is a great positive not only does it significantly reduce costs, but it also has a positive effect on the environment with reduced consumption. Ensuring you have everything clean and sterilised will be an important part of your routine. Haakaa’s Silicone bottle brush is sized to fit perfectly into Haakaa’s silicone milk storage bags , the soft and flexible bristles are made from 100% silicone allowing you to reach all area’s giving a thorough clean. Dimples stocks all the solutions you will need to make your breastfeeding journey as simple and as gentle on the environment as possible.
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Tips for Successful Breast Pumping
How to express breast milk minus the stress 10 simple tips to get the pumping party started Whether a return to work is calling, you’re desperate for a night out or just keen to share the responsibility of feeding your baby, most new mamas eventually need some time off from breastfeeding. Enter the breast pump. While it might seem daunting at first, with tubes, suction and strange noises, it’s not so complicated once you get the hang of it. And just like any new skill, it can take a bit of time to learn. So how do you become a pumping pro? Read on to find out… Get started with the right pump : Before you meet your new baby, it’s a good idea to research, purchase and familiarise yourself with your breast pump. Depending on whether you’re planning on being an occasional pumper or pumping regularly, manual pumps like this one from Haaka and electric pumps like this one from Vital Baby each have different merits. That’s a whole other blog! The pre-pump clean-up : Before you get started, thoroughly wash your hands with soap and water, and ensure you’ve cleaned and sterilised your pump as per the manufacturer’s instructions. If you’re planning on storing the milk, cleanliness is super important to avoid passing any nasties on to your baby. Create a designated pumping spot : Whether it’s at work or home, find a comfortable, quiet spot where you can have some uninterrupted pumping time. Make your go-to spot cosy and relaxing, with everything you need on hand. You’ll want a good book (or your phone) to pass the time, snacks (lactation cookies are perfect), a bottle of water and some soothing nipple cream. Think of pumping as an opportunity for some precious time out rather than a dreaded chore. Get your seating right : Once you’ve found your spot, get your seating sorted. A comfy chair that supports your back is a must for pumping sessions that won’t leave you aching. Make sure your feet are flat on the floor and have a cushion or nursing pillow handy to support your pump-holding arm. Dress for pumping success : A feeding-friendly wardrobe is essential for easy pumping or breastfeeding access. Get the basics right, starting with a comfortable nursing bra like this one from Body Silk and then layer with buttoned shirts from your existing wardrobe or specific nursing tops or dresses. Breathe deeply and relax : Expressing can be a stressful experience until you get the hang of it, so once you’re in position and have your pump ready to go, take some slow, relaxing breaths. Slow breathing calms your nervous system and is a good way to get yourself in the zone. Try breathing in for the count of 5, pausing, then exhaling for the count of 6. Repeat until relaxed. Encourage let-down : In the absence of a sucking baby, encouraging let-down can be one of the trickiest parts of pumping. A soft massage before pumping coupled with a warm compress like a wheat bag can help get your milk-makers ready to go. Thinking about your baby (if he’s not with you) or looking through photos or videos (you’ll likely have a few) will also assist. Resist bottle-watching : While it’s tempting to stare at the bottle, obsessing over how quickly (or slowly) it’s filling up – it won’t help! Just like the old saying ‘A watched pot never boils’, a watched bottle doesn’t fill. It’s tough to be relaxed while compulsively watching your milk ducts do their thing. If you really can’t resist the urge, throw a blanket over the bottle, and go for the big reveal several minutes later. Don’t waste a drop : Seeing any of that precious milk wasted is slightly soul-destroying, so be prepared to catch leaks and spills. Haaka has produced a clever little milk collector called the Ladybug that allows you to capture every last drop. You can use it between feeds, or place on your other breast while pumping to capture excess milk that would usually be resigned to a nursing pad. There’s an app for that : If you’re planning on being a regular pumper, an app like Milk Maid will help you keep track of how much you pump, when you’ve pumped and how much you have stored. That’s one less thing for a tired mama to try and remember! Be consistent and persistent Just like anything new, breast pumping has its learning curve. It involves a bit of trial and error to find out what works best for you, and a degree of persistence. And while it might feel strange and uncomfortable early on, the above tips will have it feeling like just another part of your normal baby routine soon enough. Remember, professional help is always available too if you need it.
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Motherhood: Beyond the Fourth Trimester
Beyond The Fourth Trimester - A Sustainable Approach To Health Once the first few months with your new baby have passed you might be feeling like the haze of those early weeks has passed. You also might not be there just yet, just as each baby is different so is each pregnancy and the subsequent postpartum period. This is why it is important to be mindful of not judging how well you are doing based on other mothers who might appear to be completely back to normal with a baby who sleeps all night. If you are still breastfeeding, many mothers report a drop in milk supply at this point often saying that they no longer feel like their breasts are as full. This is something I experienced with my first baby and thought it meant I was losing my milk supply. It is normal for the initial fullness and engorgement to diminish as your milk supply is more established at this point, and your body has adjusted to supplying what your baby needs. If you do ever feel concerned by this your Plunket nurse, local lactation consultant or the La Leche league are a wonderful source of support & encouragement. Once those exhausting early months have passed many of the mothers I work with are keen to start focusing on reclaiming their pre-pregnancy bodies and to start dieting and exercising. Focusing on good nutrition and consistent exercise is hugely beneficial and has many positive health impacts such as increased energy, better sleep, improved mood and changes in body composition. What is really important to be mindful of, is that changes in diet and physical activity are best to be done with an incremental approach to minimise the chances of under-fuelling yourself, drops in milk supply, injuries and adding too much pressure on yourself. It also allows you to build sustainable health habits that you are more likely to maintain long term. I always recommend an appointment with a postpartum trained physiotherapist. They can assess your posture for diastasis recti (tummy muscle separation) and guidance on pelvic floor exercises. Women who have had caesareans often think because they haven't had a natural birth they don't need to worry about pelvic floor exercises - this isn't the case, pregnancy still takes its toll on the body so re-strengthening the pelvic floor after carrying a baby is important for all mothers. Working with a personal trainer that specialises in postpartum exercise is a great idea. They can ensure your exercise technique is correct to avoid injury and set an exercise program that is suitable for your current fitness level that will be mindful of the changes that need to be made to a fitness program based on your requirements postpartum. When looking at dieting I always encourage my Mum’s take a non-diet approach to focus on improving health not through restriction but with healthy nutritional choices that improve their health status not diminish it. To achieve this we focus on a nutritional approach that has a strong focus on nutrient repletion to help the body to replete nutrients that were preferentially supplied to their growing baby. Focusing on a diet full of whole unprocessed foods is the foundation for this. Most women find that this approach is very empowering, it leads to better satiety and self-regulation of eating over restriction then binge eating. When it comes to improving your diet always aim for progress, not perfection, and most importantly enjoy your meals! Adequate protein intake is essential for tissue repair and rebuilding especially when exercising. Sources of protein include meat, chicken, seafood, eggs, legumes nuts and seeds. Protein also helps to keep you feeling full for longer. I use and recommend Clean Lean Protein powder for smoothies as it is perfectly safe for breastfeeding mums. You can use the discount code ‘mela’ to save 15% at nuzest.co.nz . Eating plenty of colourful vegetables and some fruits (eat the rainbow!) is important to supply essential vitamins, minerals, phytonutrients, fibre and carbohydrate. I aim to have three fist-sized servings of vegetables with lunch and dinner. It is important to supply yourself with some complex carbohydrate for energy and to assist with glycogen repletion after exercising. Some good sources are pumpkin, yams, kumara, and whole grains such as brown rice and quinoa. Don't forget to incorporate healthy fats with each meal. Fats have been demonised and avoided for so long that many people are not aware of how important adequate fat intake is for health. Dietary fat is essential for the absorption of many nutrients, production of certain hormones, the supply of energy and support of cell growth. Good sources of healthy fats include oily fish such as salmon, extra virgin olive oil, hemp seed oil, avocado, nuts and seeds. Lastly don't forget to drink your water! Aim for two glasses on rising then another 2 litres throughout the day and more when exercising. If you are a breastfeeding mum aiming to have a glass of water with each feed I find keeping a water bottle close by during the day and for those night feeds is a great idea - it’s thirsty work! Kylie Stowe @melawholefoods Postpartum Nourish Bowl Serves 1 Ingredients 120-150 grams of cooked sliced meat (or vegetarian alternative) 2 cups of salad greens 1 cup of an assortment of diced colourful vegetables 1 palm-sized serve of cooked complex carbohydrate (pumpkin, yams, brown rice, quinoa, kumara) ¼ - ½ of an avocado or 40 grams of Feta 1 tbsp of hummus 1tbsp toasted pumpkin & sunflower seeds 2 tbsp of dressing of your choice. Method Arrange all of the ingredients in a bowl, season, drizzle with dressing and enjoy! My favourite dressing is made with extra virgin olive oil, apple cider vinegar & wholegrain mustard. To change up the flavours you can coat your protein in different herbs and spices the one pictured is Moroccan chicken.
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Breastfeeding Basics and Tips
Understanding the Fundamentals of Breastfeeding Breastfeeding might seem straightforward, but many new moms find it challenging. Patience is essential, and being well-prepared can make the process smoother. Here, we break down the basics to help you get ready for this journey. The Three Stages of Breast Milk Colostrum: The First Stage When your baby is born, your body produces colostrum, a clear or yellowish liquid packed with nutrients, proteins, and vitamins. This small amount is perfect for newborns, helping to protect their digestive tract and immune system. Transitional Milk: The Second Stage Regular breastfeeding will stimulate the production of transitional milk, which appears around the third to fifth day. It looks like a mix of milk and orange juice, rich in lactose, fat, and calories. Mature Milk: The Third Stage By the second week, mature milk replaces transitional milk. This pale, sometimes bluish milk provides all the nutrients, fat, and proteins your baby needs, adjusting its water content in hot weather and boosting antibodies when needed. Achieving a Good Latch Proper latching is crucial to prevent discomfort. A good latch covers both the nipple and the areola and shouldn't be painful. Here’s how to ensure a successful latch: Positioning Your Baby Hold your baby tummy-to-tummy with your breasts, keeping their head aligned with their body. Mouth to Nipple Tickle your baby’s lips with your nipple or express a bit of milk to encourage the rooting reflex. When your baby opens wide, bring them to your breast. Ensuring Proper Attachment A proper latch involves the baby’s chin and nose touching your breast. If necessary, adjust the bottom lip to ensure it isn’t tucked in. Watch for a steady suck-swallow-breathe pattern. Trying Different Positions If you encounter difficulties, experiment with different breastfeeding positions like the football hold or side-lying. Consult a lactation consultant if needed. Maintaining Comfort and Milk Supply Relax and Feed on Demand Stay calm and relaxed to enhance milk production. Allow your baby to feed without time limits, ensuring one breast is fully drained before switching to the other. Recognizing Hunger Cues Signs of hunger include nuzzling your breasts, rooting, sucking on hands or clothing, and making lip-smacking noises. Crying is a late hunger cue. Feeding Frequency Newborns typically feed 8-12 times a day. Some may need to be woken up for feeds if they sleep for more than six hours. Patience and Persistence Breastfeeding takes time and practice. Be patient with yourself and your baby, seeking professional help if needed. With time, breastfeeding will become more natural and enjoyable for both of you. By following these tips, you can create a calm and successful breastfeeding experience, eventually making it look effortless.
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