Congratulations! You have just welcomed a new member of your family into the world. Life has turned upside down and now you have to go back to work or school! Now what are you doing? There is so much to learn about your baby, how to manage your life with this new little person, and now how to successfully labor and feed your baby the best that you have to give. This article will give you a good start on the road to becoming ...A PRO PUMPING!
Whether you're returning to work or going back to school part-time or full-time, choosing the right pump can make a big difference to your milk supply, wallet, and energy. There are two types of pumps, manual and electric pumps.
Hand pumps are good if you plan to use them only occasionally. They are not beneficial if you have to pump several times a day. They are not as efficient as an electric pump. An electric pump is a much better choice if you need to express enough milk per day to feed your baby while you are at work or school.
Electric pumps are delivered with a single or double pump. There are "hospital grade" pumps. Hospital grade pumps remove milk from both breasts at the same time. You can usually pump up and be done within 10 to 15 minutes maximum.
Hospital grade pumps can be used by many people. Each person using a hospital grade pump will have their own pump accessory kit. There is no risk of cross contamination with a hospital grade breast pump. The accessory kits supplied with the pumps are generally paid for by most insurance companies. A hospital grade pump is more powerful and efficient. It is also more expensive. Many people rent pumps for a limited time. Some insurance companies cover the cost of renting the breast pump. But if you plan on having more kids and working full time, buying one can be a great investment.
NEVER BORROW OR PURCHASE A USED PERSONAL PUMP
Personal grade pumps are single user pumps. They are generally intended to pump one year, for a baby, and used by one person. Many personal pumps may not pump as efficiently as a hospital grade pump. They also may not pump at the same capacity or efficiency at the end of a year as when the pump was first purchased. The other risk is that personal grade pumps have an “open system”.
An open system means that milk can seep and enter the tubing during a pumping session. This can cause mold or moisture to build up in the motor or tube. This is the main reason why you should never borrow, buy, or use a personal pump that someone else has used. You could expose your baby to any disease, pathogen or bacteria that the other person may have.
A closed system will have a barrier that prevents your expressed breast milk from entering the tubing or motor of the breast pump. You can even pump your breasts while lying down and the milk will not overflow into the tubing or motor. Even if your pump has a closed system, you should still never share it with anyone else.
If you have to pump several times a day, you will probably need an electric pump. The batteries can be weak and this can cause problems. Make sure you have access to an electrical outlet. If you are on the road, in your car, get a pump with an adapter to plug into the car. You will need to think about in advance what type of access you will need to the electricity, where you can pump, and when and for how long.
THINGS TO CONSIDER WHEN DECIDING TO GET A PUMP AND WHAT TYPE OF PUMP TO GET.
- Your baby is not feeding well (or not feeding at all). A quality pump is the best way maintain milk supply in this situation. You will need a hospital grade pump at first to help establish milk supply. Transfer in 6 weeks-2 months to a premium personal pump.
- You need to increase milk production. Start with a hospital-grade pump for 4-6 weeks. Reassess whether or not milk production has increased.
- You plan to return to work or school full or part time and want to provide baby milk. An efficient personal grade pump is a good choice.
- You plan occasional baby separations for more than two hours. Manual expression of breast milk is another option. An electric pump with one or two flanges and bottles or a hand pump should suffice. Remember that a hand pump takes longer to express milk. If you are limited on time, get an electric pump.
- You prefer to offer expressed milk (some or all of the time) for whatever reason. Invest in a very good personal pump or a hospital grade pump.
This blog post can help you start your breastfeeding and pumping journey. But if you want to learn more about pumping and pumping, expressing and storing breast milk. Go to this link at Milkology and learn everything you need to know in one place. Or contact your local breastfeeding support group or lactation consultant.
Everyone seems to be a yogi these days, from your BFF to your co-worker to your aunt—heck, even dogs and goats are getting their zen on. But if you have yet to attempt Warrior II or Mountain Pose, taking your first yoga chic can be a little intimidating. What if your hands sweat and you fall off the mat ? What if you hate it ? What if you can’t do a single. damn. pose ?
Okay, rewind a second—there’s a reason so many people have hopped on a mat over the past few years. ' Yoga is a non-judgmental practice, ' says Claire Ewing, certified yoga instructor and studio marketing directeur for CorePower Yoga. It’s is a totally accessible way to unwind and break a sweat, so there’s nothing to worry about before checking out a chic.
But to help you feel a little more comfortable before you say your first ' om ' or ' namaste, ' Ewing has some yoga tips to answer all those questions floating around your head.
When in doubt, Ewing says opt for a vinyasa flow class, ' where you have the opportunity to explore the postures and fundamental principles of yoga. ' These are the types of classes most of your friends probably do, and it’s a great form of yoga for beginners. But oui, it never hurts to check out a couple different types of classes to see what feels best to you.
' Definitely go for something breathable and easy to move in, ' says Ewing. ' You will work up a sweat, so consider wearing something with moisture-wicking abilities. ' Oh and FYI : Yoga is a no-shoes kind of workout, so don’t worry about sporting your best sneakers addict to chic.
Like with any workout, it’s totally a personal preference how much you mazout pre-yoga. But Ewing points out that yoga is a pretty soutenu workout, and fueling your body properly will help you get the most out of your practice. Keep it light, though, ' I usually start with a protein shake or bar knowing that the classes can physically take you in dynamic directions, ' says Ewing. ( A. k. a. don’t down that massive avo toast right before class. ) If you’re just having a small pre-workout snack, you can probably do that about 30 minutes beforehand; but wait a full one to two hours before sérieux out after a meal.
She adds that hydrating beforehand is also key, especially if you ever do attempt a heated flow. ' Drink a full glass of water about two hours before class—that way you have something to sweat out and you will feel better during class. '
' Absolutely ! ' says Ewing. ' A regular yoga practice increases flexibility and strength in your muscles. It has you work your full range of motion in every joint of your body and build strong and long groupes de muscles. ' ( In fact, vinyasa yoga even made this list of the top calorie-burning workouts. )
This depends on the type of yoga class you take—for example, a slow flow or hatha chic may require you to hold a pose for an extended period of time. But in vinyasa, ' it comes down to the intention of how the posture was designed, ' says Ewing. ' For example, balancing poses are held longer to benefit concentration and focus, while transition postures build strength while teaching fluidity in movement. '
For the most part, though, poses are held for three to five breaths during the first round to help them sink into your memory. Then they’re held for a solo breath when you repeat the pose, to help amp up the cardio component of yoga.
Don’t stress ! No one expects you to master every pose your first go-round ( or really, ever—it’s a constant learning process ). Your yoga instructor should offer options for pose modifications, especially for the more challenging ones. ' Your breath is key in yoga, if you are losing sight of this, you may want to consider modifying or completely backing off, ' says Ewing. And don’t be afraid to ask your instructor for assistance.
Also, try to avoid comparing yourself to the other yogis in the room—all bodies are unique, and have varied strengths and challenges. Plus, every time you step on the mat, it’s going to feel a little different, ' for both your body and your mind, ' says Ewing. ' If there is one thing you can take away from the classroom, it is learning how to modify and create a practice that is fit for you. '