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Self-Care for Breastfeeding Moms

Self-care is essential for breastfeeding moms to ensure their physical and emotional well-being.

Here are some self-care tips specifically for breastfeeding moms:

  • Prioritize rest. Getting enough sleep and rest is crucial for your overall well-being and milk production. Take naps when your baby sleeps, ask for help from your partner or loved ones, and try to establish a sleep routine that works for you. 
  • Eat a balanced diet. Proper nutrition is important for maintaining your energy levels and providing adequate nutrients for both you and your baby. Aim for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Stay hydrated by drinking plenty of water throughout the day.
  • Take care of your breasts: Breastfeeding can sometimes lead to sore nipples or engorgement. Take care of your breasts by using lanolin cream or nipple balm to soothe soreness. Apply cold or warm compresses as needed, and ensure a proper latch to prevent nipple discomfort. 
  • Find time for relaxation. Engage in activities that help you relax and unwind. This could include taking a warm bath, practicing deep breathing exercises, meditation, or enjoying a hobby or activity you love. Taking breaks for self-care can help reduce stress and promote a sense of well-being. 
  • Seek support. Surround yourself with a supportive network of family, friends, and other breastfeeding moms. Join a breastfeeding support group or reach out to a lactation consultant for guidance and encouragement. Sharing experiences and receiving support can be invaluable during your breastfeeding journey. 
  • Practice gentle exercises. Engage in gentle exercises such as walking, yoga, or postpartum exercises specifically designed for new moms. Consult with your healthcare provider before starting any exercise routine to ensure it is safe for you. 
  • Connect with others. Stay socially connected with friends and loved ones. Arrange outings or meetups, or simply schedule regular phone calls or video chats. Sharing experiences and connecting with others can boost your mood and provide emotional support. 
  • Take breaks for self-care. Carve out time for yourself, even if it’s just a few minutes each day. Use this time to relax, read a book, listen to music, take a short walk, or engage in any activity that brings you joy and helps you recharge. 

More Tips

Remember, self-care is not selfish—it is essential for your well-being and the ability to care for your baby. Prioritize yourself and find a balance between taking care of your baby’s needs and nurturing your own.

To learn more about self-care for breastfeeding moms, here is more information from Medline Plus.

PowerMom Connect

The PowerMom platform invites pregnant people to collect and contribute important pregnancy-related health information through app-based surveys and wearable sensors. PowerMom Connect is a new, paid sub-study within the PowerMom platform. It is focused on supporting mothers during the postpartum period.

If you have any questions, the PowerMom team is here to help. You can reach us at

Lauren Serpico

Lauren Serpico, Ph.D, is the Sr. Project Manager of Social Media Content at Scripps Research Digital Trials Center. Her background is in Community Psychology, with a focus on online social networks.