Just Do It
Plan Ahead
Getting Ready to Return to Work
Getting Off To A Good Start
Returning to Work
Preventing Problems

You can do it
Continuing to breastfeed while working outside the home can be a very rewarding experience with benefits for you and your child.


• Breastfeeding helps you to keep the warm bond you have developed with your child.
• Breastfed children are less likely to get sick, parents worry less and spend less time taking them to doctors, or arranging for alternate child
care.
• Breastmilk takes no preparation, and helps children receiving solid foods to wait until a meal is prepared.

Plan Ahead

Take as long a maternity leave as possible! The older your child is, the easier your transition to work will be.

During pregnancy, consider how you plan to feed your child when you return to work.

When thinking about the option you will choose, consider the nature of your job. Will you have time to go to your child to breastfeed? Can your child be brought to work? Is there a suitable, private, clean place to pump your breastmilk at work? Can you use an electric pump, or will you need a battery pack?

You can breastfeed when you are at home, and have your child brought to you to breastfeed at work, or pump and have your caregiver feed your child your breastmilk by cup or bottle. It is best to use fresh breastmilk if possible. (Ask for
our pamphlet, Expressing, Storing and Feeding Your Baby Breastmilk.)
Should you choose to feed formula while you are at work and breastfeed at home, on days when you are not working, you can breastfeed more often, instead of giving formula. Or, you can stick to the same routine you’ve established for work days.

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Getting Ready To Return to Work

Find a co-worker, perhaps another breastfeeding mother who can share her experience, and provide you with support.

Talk with your supervisor or employer about ways they can be supportive, such as providing:

• flexible hours that allow for breastfeeding breaks;
• opportunities for part-time work or job sharing;
• a clean, private location with a comfortable chair and an electrical outlet;
• facilities for hand washing; and
• a fridge in which to store your milk

Follow up with a polite, concise letter describing your needs, and the arrangements you have agreed to.

The Ontario Human Rights code states that breastfeeding women have the right to be
accommodated at work. If your employer is not willing to provide reasonable accommodation,consult with the Ontario Human Rights Commission at 1-800-387-9080.

Choose a child caregiver who respects your wish to continue breastfeeding and will support you. Ask if you can breastfeed at the centre, or in the caregiver’s home. Let them know whether your child will be fed milk by a cup or bottle. Using a
cup may require a little more effort on their part.

Talk to your family and friends about the kind of support you will need, and accept their help. Ask for nutritious casseroles to go in the freezer.
Plan for sharing household chores.

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Getting Off To A Good Start

It is best to avoid bottles for at least six weeks
after your child is born. Early use of bottles can
cause nipple confusion, and interfere with your
milk supply.

• Several weeks, or even months beforereturning to work, build a back-up supply by
starting to pump and saving your milk.

• About two weeks before returning to work, set up a ‘practice day’. Leave your child with your caregiver for several hours, over one or two feedings. During your time away, you can pump your breastmilk. Gradually leave your child for longer periods of time, so that your child and caregiver can start getting used to each other. These trial runs will allow you to correct problems, and to figure out how long it
takes to get organized.

• If you plan to have your caregiver give formula to your child, begin two weeks in advance to substitute formula for feeds that will be missed.

• Introduce a cup or bottle to your child at least 7-10 days before returning to work. A cup is less likely to be refused than a bottle. Your child may be more willing
to take a cup or bottle from another person than from you.

• Begin work on a Thursday or Friday, if you can. The night before your first day, lay out your clothes and pack a lunch. Don’t forget your breast pump!

• Wear loose-fitting, two-piece clothing to make feeding or pumping easier. Outfits with buttons or zippers up the back can be awkward.

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Returning to Work 

Nurse your child in the early morning, again before leaving for work, and when you pick your child up or arrive home. Your child may want to nurse more frequently, or longer, during these first few weeks.

• The number of feedings per day will depend on the age and needs of your child, and your preference for giving all or some feedings by breast. The more breastmilk a child receives, the greater the immunity to illness and disease
will be.

• Expect to feel some ‘fullness’ for a day or two until your breastmilk supply adjusts to this new routine. You can avoid leaking by not getting overly full. If you feel your milk ‘letdown’ at work, suppress it by folding your arms across your breasts and pressing inward. Wearing layers - vest, sweater, or jacket - and
washable print fabrics will help to conceal leaking. Keep extra nursing pads at work just in case!

• Provide your caregiver with 2 to 3 extra bottles of breastmilk for the freezer, in
case milk gets spilled, forgotten, or your child is extra hungry.

• Explain to your caregiver the proper storage, thawing, and appearance of
breastmilk. Breastmilk can separate, and be blue or yellow in colour.

• Ask your caregiver not to give foods without your permission, and not to feed your child within one hour of your return.

• When your child is 8-9 months old, and is taking a variety of solid foods, you can keep an adequate milk supply and give your child all he needs nutritionally by breastfeeding 4-5 times in a 24 hour period.

If you plan to express at work, set up a private ‘pumping station’. Keep your child’s picture, a nutritious snack and a drink handy. The more relaxed you are, the easier it is for your body to let-down milk. Don’t do work-related tasks while pumping. Instead listen to your favourite music or comedian, or try relaxation
exercises. Don’t be discouraged if the amount of milk obtained is small at first. At work, it may take longer before your milk starts to flow. Most mothers are able to express enough milk each day to provide for the next day. Keep
track of how much milk your child takes, so that you know how much is needed for the next day. When your child is In a 9 hour period, pump 3 months 3 times
6 months 2 times 10 months 1 time

• Expect your milk supply to fluctuate from time to time. Stress or fatigue can temporarily decrease supply; some mothers notice a decrease at the end of the work week. Frequent nursing on the weekends, and drinking more fluids will help.

• It is important to keep up your energy by eating nutritiously. Keep healthy snacks like dried fruits and nuts, and a bottle of water at your work station.

• Working and being a mother is rewarding, but tiring. Eliminate non-essential chores, and be realistic about the priorities in your life. Wanting to do your best at work and for your child, may leave you overwhelmed at times. When this happens, evaluate your situation, and work at balancing your roles. (See Work and Family . . . finding the balance, available at the Health Unit.)

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Preventing Problems

At times, you may not have enough milk to meet your child’s demand. This can happen during growth spurts, or if you reduce the number of times you pump or breastfeed. To increase your supply, here are a few things you can try:

• stay home for a day or two and breastfeed exclusively; feed often and long – do not wait until your child asks to feed – offer;

• breastfeed every 2-3 hours for one to two evenings and nights;

• pump more often at work; and

• get more rest, go to bed earlier for the first few months, and avoid bringing work home with you, or working overtime. If your schedule is hectic and you don’t do the
pumping that is needed, you may get plugged ducts. You will feel a tender lump in your breast. To prevent plugged ducts:

• breastfeed or pump at the same time each day;

• wear a comfortable bra, such as a sports bra -
avoid bras with underwires; and

• gradually, change your routine to prevent your breasts from becoming too full.
If you have concerns about your milk supply, or plugged ducts, call the Family
Healthline at 705-743-1000 or make an appointment at the Breastfeeding
Clinic by calling 705-743-4132. Over time, you andyour child will adjust
to your new routine. Ultimately, breastfeeding will make your work easier, not
harder.

 

Plan ahead!  Breastfeeding will make your return to work easier. Call  (705) 743-1000 and ask for the  Child Health Program