As one of the only countries in the world without a national paid leave policy, lack of paid leave leaves millions of parents struggling to balance their most basic needs. Why is it that so many nations prioritize paid parental leave as a reflection of their commitment to families, but here, parents are left piecing together inadequate solutions?

Across the globe, progressive policies stand as proof that better support is possible — and necessary. American maternity and paternity leave policies aren’t just outdated; they’re a glaring failure to recognize the value of giving parents the time and resources they deserve. It’s past time for change.

At The Lactation Network, we’re exploring how paid parental leave in the U.S. compares to communities across the globe — because change is made possible with a blueprint in mind. Just as we’re taking the necessary steps to change and improve the future of family care in the U.S., so can our country at scale.

Benefits of paid maternity and paternity leave

So, why does paid maternity and paternity leave matter in the first place? Simply put, the impact of paid maternity leave is life-changing for families, providing significant benefits.

When parents receive meaningful support during this crucial time, their stress diminishes, their mental health thrives, and they can forge deeper bonds with their baby — building a foundation of trust and emotional resilience for the child. This well-being also benefits employers, as supported parents return to work more focused, engaged, and loyal. It’s a mutual investment that strengthens families and workplaces alike.

Paid leave has been shown to save lives, leading to lower infant mortality rates and healthier outcomes for mothers, parents, and babies. It also supports breastfeeding families by increasing both the initiation and duration of breastfeeding, fostering long-term health benefits for both parent and child.

Maternity and paternity leave outside of the U.S

Countries with generous parental leave policies provide powerful examples of how parental leave can support families during critical early months of life. These nations understand what we at The Lactation Network so boldly advocate for: That parental leave isn’t a privilege, it’s a fundamental right. Giving families this time to heal, bond, and thrive isn’t a perk — it’s a necessity.

From extended paid time off to shared leave that emphasizes equal parenting roles, the following countries are a few examples that prove prioritizing families is absolutely possible.

• Sweden
  In Sweden, parents enjoy 480 days of shared leave, with 90 days reserved exclusively for each parent, ensuring both parents have time to bond with their child. The leave is paid at 80% of their wages, encouraging shared caregiving roles while alleviating financial stress​.
• Bulgaria
  In Bulgaria, mothers are entitled to 410 days of maternity leave paid at 90% of their salary, starting 45 days before their due date. Fathers also have 15 days of paternity leave, and parents can transfer unused leave to one another​.
• Chile
  In the Global South, Chile offers 30 weeks of maternity leave, with six weeks before birth and 24 weeks post-birth, at full pay. Additionally, fathers receive five days of paternity leave, with options for shared parental leave beyond that period.

These are just a few of many global examples that highlight what’s possible when governments and societies champion parental leave. By ensuring parents have the time and financial security to care for their newborns without fear of losing their livelihoods, these countries send a powerful message: not only do families matter, but the infrastructure to support them is crucial as well. When families are given the resources they need to thrive, the benefits ripple outward, strengthening entire communities.

For the U.S., these examples serve as both inspiration and a challenge to do better. If we want to empower parents and provide the support every family deserves, we must advocate for change boldly and compassionately because every parent and every child deserves a strong start.

Maternity and paternity leave in the U.S.

In the U.S., parents often face an uphill battle when it comes to balancing the demands of family and work, especially during the crucial early months of a child’s life. The federal Family and Medical Leave Act allows new parents to take up to 12 weeks of unpaid leave, with the average maternity leave in the USA being 10 weeks. And the average paternity leave in the USA is 17 days.

While sweeping federal changes may seem out of reach in the near future, there’s still action we can take to create meaningful change. Drawing inspiration from countries with effective parental leave policies, we can build a culture that supports parents, starting from the ground up.

At a grassroots level, communities can rally to create networks of support for new parents. Nonprofits, advocacy groups, and even neighbors can organize meal trains, provide childcare co-ops, or fundraise for families struggling without paid leave. Social media and local organizations can amplify the voices of parents, pushing for policies that prioritize caregiving and work-life balance.

Employers have a powerful role to play, too. Even without federal mandates, businesses can implement progressive leave policies, such as offering extended paid leave, flexible scheduling, or the option to work remotely. Family-friendly benefits like on-site childcare, formal lactation policies, properly equipped breastfeeding rooms, and phased returns to work are also steps that make a world of difference. These adaptations aren’t just about compassion — they’re smart business decisions, leading to happier employees and better retention.

Healthcare providers can also help close the gap by ensuring postpartum care is robust and accessible, including providing parents with access to International Board Certified Lactation Consultants (IBCLCs), who play an instrumental role in supporting parents on many levels throughout pregnancy and beyond.

Additionally, schools and other organizations can offer parenting classes or support groups. States can create their own paid leave programs, as seen in California, New York, and other states, bridging the gap where federal policy falls short.

We can transform parental leave in the U.S.

The path forward is smoother with support from Congress, but doesn’t require it; by looking at successful models around the world and tailoring them to fit our unique landscape, we can create a system of care and support that uplifts families.

Change begins with the small, impactful actions happening around us — whether through employers extending paid leave, communities organizing childcare, or states implementing their own policies. These efforts can transform lives and build a network of support for parents. The Lactation Network is a proud advocate for families, providing the support they need and helping them feel valued and empowered, even when larger systems fall short. Connect with an International Board Certified Lactation Consultant to get the breastfeeding, prenatal and postpartum support you deserve today.

We know what early parenthood is like, and we’ve been there—searching for countless, often conflicting answers online. At The Lactation Network, our International Board Certified Lactation Consultants (IBCLCs) are committed to providing families with trusted, authoritative information about your prenatal-to-weaning journey.

The information in this article is for informational and educational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. The content is made available with the understanding that The Lactation Network is not providing professional medical advice on a particular matter. Every family, parent, and care plan is unique—your MD and IBCLC can work with you to ensure you receive the evidence-based, personalized clinical care you deserve. Always consult your clinical team for medical guidance.

Get support for your breastfeeding journey from an IBCLC

We’re here for you, every step of the way. We work with your insurance to provide in-home, in-office, or telehealth visits with an IBCLC.

Request a consultation

The post Maternity leave in the U.S. vs other countries: A deep dive on global standards appeared first on The Lactation Network.

Whether it’s bonding with a newborn, recovering from childbirth, or adjusting to new family dynamics, this period demands more care, understanding, and compassion — which is what The Lactation Network is here for.

It’s time we stop treating parental leave as a luxury and start seeing it for what it really is: A human right. For bonding, healing, and ultimately, for building a stronger future — for families, for communities, and for society.

Why parental leave is a must-have

The first few months are crucial for a baby’s development, and research shows that when babies have time with their parents, it makes a huge difference — helping babies develop emotionally, cognitively, and physically. When parents are able to be fully present during this time, it helps build the foundation for stronger, healthier attachments and gives babies the best start in life.

But parental leave doesn’t just benefit the baby. For parents, especially those recovering from childbirth, time away from work is essential for healing. Longer parental leave, paid or unpaid, has been associated with better mental health. Without the adequate time and space to care for themselves, both physically and emotionally, the challenges of new parenthood can feel overwhelming.

This is what makes parental leave so significant — it’s not just about stepping away from work but, rather, stepping into the role of being there for your child and yourself during the delicate weeks after birth that allows for proper recovery and promotes long-term health and happiness. When families get the leave they need, they get the time and support from the community and employers to thrive, making it a critical investment in the future of both parent and child.

Ways to support parents on leave and returning from leave

When parents go on leave, they’re not stepping away from responsibilities. They’re experiencing a time of profound adjustment, growth, and dedication to caring for a new life. Parents need the time to bond, recover, and adjust to their new roles, which is why we need to step up and be there for them in a real, meaningful way.

Phrases like “Enjoy your time off!” or “You’ll be back to normal soon enough” may seem well-intentioned, but they often lack the empathy needed to acknowledge the profound reality of parental leave. These statements simplify an experience that is anything but simple. The idea of “normalcy” falls short because life after a child doesn’t revert to what it was before. It evolves into something entirely new and deeply personal.

Likewise, using “out of office” language for parental leave isn’t aligned with the purpose of this leave. Vacation implies rest and renewal, while leave focuses on recovery, caregiving, and navigating significant change.

Casual comments like these can make parents feel unseen, as though their experience is being reduced to a temporary disruption rather than acknowledged as a monumental shift. Instead, empathetic support involves reaching out with care and asking, “How are you really doing?” without any hidden agendas.

When it’s time to come back to work, it’s crucial for employers to offer flexibility, whether it’s part-time hours, remote options, or a gradual return. Accommodating breastfeeding parents by providing a supportive environment to pump — and flexibility in their schedule to do so — is also important.

At the end of the day, it’s about creating an environment/culture that sees parents as whole, valued people — not just employees.

​​Get the support you need before your leave

​​​As a working parent, the best time to think about leave is before you’ve left! Start considering your postpartum needs during pregnancy, so you’re fully prepared when the time comes.

It’s critical that we recognize the vital role employers play in providing meaningful leave options by crafting clear, inclusive policies that address recovery, bonding time, and flexible transitions back to work. Employers also need to communicate these benefits openly, ensuring employees feel supported in using them without fear of judgment or repercussions.

To explore your leave options, review your company’s policies and talk with HR or your manager about available benefits. Research state and federal leave laws, like FMLA or paid family leave, to fully understand your rights. For tailored advice, consult healthcare providers or advocacy organizations to help you anticipate and plan for your postpartum needs effectively.

Planning ahead not only ensures a smoother transition but also gives you the support you need when you return to work. International Board Certified Lactation Consultants (IBCLCs) are here to help guide you through this critical time, offering expert care and advice on everything from preparing for breastfeeding prenatally through the return to work and when you decide to wean one day. IBCLCs can provide resources and referrals to providers who can also support you as you learn how to balance work and family life.

We know what early parenthood is like, and we’ve been there—searching for countless, often conflicting answers online. At The Lactation Network, our International Board Certified Lactation Consultants (IBCLCs) are committed to providing families with trusted, authoritative information about your prenatal-to-weaning journey.

The information in this article is for informational and educational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. The content is made available with the understanding that The Lactation Network is not providing professional medical advice on a particular matter. Every family, parent, and care plan is unique—your MD and IBCLC can work with you to ensure you receive the evidence-based, personalized clinical care you deserve. Always consult your clinical team for medical guidance.

Get the care you deserve

We’re here for you, every step of the way. We work with your insurance to provide in-home, in-office, or telehealth visits with an IBCLC.

Request a consultation

The post More than just time off: How to support parents during parental leave appeared first on The Lactation Network.

The truth employers need to hear? Paid maternity and paternity leave are necessary. And leave isn’t just for the sake of the employee. When working parents are given the time and support they need, they return to the workforce more focused and engaged. They’re ready to take on challenges at work because they’ve had the chance to find their footing at home to properly recover and feel prepared to return to work at an appropriate time. Paid parental leave improves employee well-being and retention rates, making it a win-win for everyone. It’s time every employer offered it.

What is maternity leave?

Traditionally, maternity leave has been the time off mothers receive after the birth or adoption of a child. This invaluable time lets them recover and bond with their new baby. Paternity leave is becoming increasingly popular too, as it ensures all parents, regardless of gender, can share early caregiving responsibilities and spend quality time with their little ones.

For employers, providing paid maternity and paternity leave isn’t just ethical — it’s smart business. When companies offer paid leave to both parents, they create a workplace culture that values family, fosters loyalty, and reduces turnover. Studies show that parents who receive paid family leave return to work more productive, efficient, and committed. Paid family leave boosts employee morale and helps companies stand out in a competitive market where work-life balance is now a necessity.

Is maternity leave paid in the United States?

In the U.S., paid maternity leave is not guaranteed at the federal level. The Family and Medical Leave Act (FMLA) of 1993 provides up to 12 weeks of job-protected leave for eligible employees, but it’s unpaid.

The FLMA offers some protections. For instance, it ensures that employees don’t lose their job or get demoted because of their leave, as long as they return to “their same or an equivalent job.” The act also guarantees employees the same benefits before and after leave. However, many workers don’t qualify for FMLA, and it comes with limitations.

FMLA is only applicable to employees who work for companies with 50 or more employees in a 75-mile radius, have been with the company for at least 12 months, and worked at least 1,250 hours in the past year. If both spouses happen to work for the company, they must share the 12 weeks off between them. Because FMLA is unpaid, many parents can’t afford to take full advantage of it.

Different types of maternity leaves in the United States

In addition to FMLA, there are a few different types of maternity leave in the U.S. These vary widely depending on the employer, state, or local laws:

1. Federal Employee Paid Leave Act (FEPLA): For eligible federal employees, paid parental leave is granted under FEPLA. It’s a substitute for unpaid FMLA leave and is available during the 12 months after birth or placement.   

2. Employer-provided paid maternity leave: Some companies offer paid maternity leave as part of their employee benefits package, but the length and payment terms vary. These terms are at the employer’s discretion. 

3. State-provided paid family and medical leave programs: A handful of states, including California, New York, New Jersey, Rhode Island, Washington, and Massachusetts, have their own Paid Family Leave (PFL) programs. These programs usually provide a portion of the employee’s salary for a set number of weeks; the exact percentage of pay and duration varies by state. 

4. Short-term disability (STD) insurance: Some employers offer short-term disability insurance that covers a portion of a parent’s salary during maternity leave. This benefit is often used to cover the recovery period after childbirth, typically six weeks, and longer for a C-section. 

5. Unpaid leave: For employees not covered by the above, unpaid leave may be the only option. While this allows parents time off, the financial strain can make it impossible to take the full 12 weeks or any extended time away at all. 

Tips for returning to work from maternity leave

Going back to work after maternity leave is a huge adjustment that requires careful planning, patience, and support. This transition can bring a mix of emotions, from excitement about re-entering the workforce to anxiety about balancing your job with your new parenting responsibilities. To make this process as smooth as possible, connecting with an International Board Certified Lactation Consultant (IBCLC) can be incredibly beneficial.

An IBCLC can provide expert guidance tailored to your unique situation, helping you establish a feeding routine that accommodates both your work schedule and your baby’s needs. They can offer valuable tips on managing breastfeeding or pumping at work, including how to maintain your milk supply, how to store and transport breast milk, and how to communicate your needs with your employer. This support can empower you to navigate potential challenges confidently, ensuring you feel prepared as you step back into your professional role.

Also consider creating a plan that includes scheduling breaks for pumping, discussing flexible work options with your employer, and setting realistic expectations for yourself. Involve your partner or support system in this planning process to share responsibilities so you have a support network in place.

With the right strategies and resources, returning to work can be a positive experience that strengthens your family bond and allows you to thrive in both your personal and professional life.

Fighting for change: Paid maternity leave in the U.S. must improve

Simply put, the maternity leave support programs available in the U.S. have a lot of room for improvement. Even though a few states and forward-thinking employers offer paid maternity leave options, most U.S. workers rely on unpaid leave or partial pay, leaving many families without the support they need during such a critical time.

If all parents had access to paid maternity leave, downstream impacts would contribute to healthier workplaces with stronger employee retention. By advocating for paid leave, employers can turn the often-dreaded return to work into a seamless, empowering experience.

Parents deserve compassionate care and support before, during, and after maternity leave. Schedule an insurance-covered lactation consultation with one of our International Board Certified Lactation Consultants (IBCLCs) to connect with an expert, clinical ally who will offer prenatal through postpartum support at a critical time for prenatal and postpartum families.

We know what early parenthood is like, and we’ve been there—searching for countless, often conflicting answers online. At The Lactation Network, our International Board Certified Lactation Consultants (IBCLCs) are committed to providing families with trusted, authoritative information about your prenatal-to-weaning journey.

The information in this article is for informational and educational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. The content is made available with the understanding that The Lactation Network is not providing professional medical advice on a particular matter. Every family, parent, and care plan is unique—your MD and IBCLC can work with you to ensure you receive the evidence-based, personalized clinical care you deserve. Always consult your clinical team for medical guidance.

Get the breastfeeding care you deserve

We’re here for you, every step of the way. We work with your insurance to provide in-home, in-office, or telehealth visits with an IBCLC. 

Request your visit

The post Is maternity leave paid? Understanding your rights and benefits appeared first on The Lactation Network.

But is it, “I’ve got perfect hair and makeup immediately after giving birth” magical? Is it, “My baby took to my breast with no problem at all” magical? Is it, “This feels great, all the time, every time!” magical?

Unfortunately for many (and at The Lactation Network, we know this firsthand), probably not.

Breastfeeding can be a beautiful, natural, life-giving experience. It’s ancient. It’s intimate. And it’s incredible! Why? Because the body transforms into an ecosystem, allowing a new life to feed and find comfort. And as a baby’s body grows, that breastfeeding ecosystem adapts, again and again.

But it’s not always the perfect, easy, mess-free situation you might see in movies or on social media.

Here are some breastfeeding realities that challenge the myths you may have been told by Hollywood, by internet strangers, or even in the delivery room. If you’ve ever leaked through your shirt on the way to work, spilled milk on the counter after a hard-won pump session, or accidentally dropped your phone on your baby’s face while nursing, these next sections are for you.

Breastfeeding isn’t free

People have a saying: “All you need to breastfeed is your breast and a baby.” That may have been true somewhere, sometime. But today, breastfeeding costs something. It takes time. And while federal law requires most employers to offer paid breaks to nursing or pumping employees, it’s not a perfect system. There’s also the cost of tools, like a good-quality pump, replacement parts, and milk storage containers.

That being said, breastfeeding doesn’t have to break the bank! There is no shame in bargain finds or less popular pump brands, as long as they fit your body, lifestyle, and your family’s needs. And rest assured, the Affordable Care Act requires most insurance companies to help with the cost of lactation counseling and a pump. Check with your insurance to see if you have a benefit for the equipment and care you need.

It gets messy

If your baby can drink milk from a nipple or bottle without any mess at all, congratulations: You’ve got a miracle on your hands! For the vast majority of parents, yes, there will be some mess. A little milk loss while feeding is normal. But if you’re experiencing any latch challenges, or if your pump’s flanges aren’t the correct size for your nipples (which may have changed size after starting to breastfeed), you might be losing more milk than is necessary.

You can prevent milk loss while nursing by experimenting with different feeding positions until you find one that works for you and your baby’s latch. An air-tight seal is ideal.

You can also prevent excess mess while pumping by making sure your flanges fit your body as it is now. Once your milk is ready to store, keep it in clean, food-grade glass or plastic containers with tight lids, stored in a secure cooler or refrigerator that won’t get jostled.

And if you still spill some of your hard-earned milk? Well, you have our full permission to cry over it.

It changes, even day to day

As your baby grows, their needs will change. They’ll develop new behaviors and new sleep patterns. Their oral anatomy will also shift as they grow; new teeth and an expanding palate may change your baby’s latch over time. Breastfeeding evolves with your baby — and not always in comfy ways. They may develop new preferences they didn’t have before. And frankly, you might, too! It’s all perfectly normal and part of the process.

Breastfeeding can also change from child to child. What may have worked for your mother or aunties while breastfeeding their kids might not work for you and your baby. What may have worked for your firstborn might not work for your second child. Even twins may have different rhythms and needs!

The key is to extend your baby — and yourself — as much patience and grace as you can muster. Your baby’s feedings will become fewer and further between as they age. Changes will come up. Some of those changes may be surprising. Some might even be disappointing, frustrating, or sad. But some will be exciting and joyous. Take heart in knowing your baby is growing, developing, and bonding with you on this journey.

It takes so much energy

Experts recommend adding between 400 to 500 additional calories to your diet each day while you’re breastfeeding. Why? Because you need extra gas in the tank while you’re creating your baby’s fuel.

Add to that the extra scheduling work, the planning, the cleaning, the sleep deficits, and all the other elements of parenting a newborn — there’s no way around it; you will be tired.

Just remember, it won’t be like this forever. Navigating this new normal gets easier as you and your family find your rhythms. And one of the best things you can do is to ask for the kind of support you need to recuperate. Consider calling in a sitter while you nap or delegating other responsibilities to a loved one so you can get some much-needed rest.

Yes, sometimes it hurts

Breastfeeding itself shouldn’t bring you chronic pain. With enough feedings throughout the day and night, and (heaven help us) with a teething baby, yes, you might feel occasional, temporary discomfort. But too often, new mothers give up breastfeeding earlier than they would have liked to because they find it too painful. And that can be a difficult choice.

Our best advice is to consult your International Board Certified Lactation Consultant. IBCLCs are the gold standard in lactation certification, and they’ve seen it all. If you’re experiencing pain while nursing, it could be the result of mastitis, a clogged milk duct, or simply a less-than-ideal feeding position. And if you have pain while pumping, it could be related to your flange sizes or the settings on your pump. Thankfully, an IBCLC can guide you through all of these factors, answer common breastfeeding questions, and more! They’ll help pinpoint the root cause of that discomfort so you can find a solution, meet your feeding goals, and only end your breastfeeding journey when you and your baby are ready. 

You’re not alone

Postpartum life can feel isolating. It can be hard to find the time and energy to leave your home, especially when a baby is so reliant on you and your body at this young age. And while parental leave is so incredibly necessary, it can also come with the loss of adult conversation and stimulation that comes from working in the outside world.

But you don’t have to parent and feed in solitude. A partner, family members, friends, and even colleagues could have a wealth of knowledge, time, and support to share with you.

Not sure what kind of help to ask for? Maybe your partner can take diaper duty while you get a handle on your baby’s feeding schedule. Perhaps your neighbors are just itching to bring you a homemade meal. Your parents might actually enjoy cleaning for you or going on a grocery run with the baby while you get some sleep.

And of course, in addition to your “village” of loved ones and caretakers, don’t forget to add an IBCLC to your clinical team. Parents deserve expert clinical professionals in their corner throughout their journey, from prenatal to postpartum. An IBCLC can provide you with the best form of clinical lactation support and breastfeeding care you could ask for.

You’re doing great

Yes, breastfeeding can be #^@%ing hard. And it won’t be perfect. It can come with costs, and get messy, and frustrating, and sometimes uncomfortable. But with your own love and devotion and body’s sustenance, you’re keeping your baby nourished and thriving. And that makes you… well, incredible.

Get the breastfeeding care you deserve

We’re here for you, every step of the way. We work with your insurance to provide in-home, in-office, or telehealth visits with an IBCLC. 

Request your consultation

The post “This is #^@%ing hard!” The good, the bad, and the messy of breastfeeding appeared first on The Lactation Network.

Yep, it’s back-to-school season. And it can be an exciting time! It can also be… daunting, to say the least.

Teachers dig in with lesson plans and classroom supplies, seemingly out of thin air. Parents fill out planners and calendars with the intensity of an international ambassador. And children prepare for a whole new year of learning math, reading, science, and ever-important social skills.

Unfortunately, when we all learned these subjects (or tried to, at least), we didn’t learn about one key detail that helps humans thrive: Breastfeeding. Many of us never learned about breastfeeding until we were actively doing it. In fact, many folks never learn about it at all! Wouldn’t life be easier if there was a teacher who could educate new and expecting parents about the many ins and outs of lactation?

Lucky for all of us, these expert teachers exist. And they’re ready to help you with every step in the breastfeeding journey.

Lactation consultants fill in the gaps

International Board Certified Lactation Consultants (IBCLCs) hold the highest and only internationally recognized credential in the field of lactation. They demonstrate specialized knowledge and clinical expertise in lactation care. We don’t use this title lightly; it’s well-earned!

With years of extensive education, hands-on training, and a frequent recertification process, IBCLCs offer the gold standard in breastfeeding support. These experts are the only type of lactation consultants qualified to provide clinical care. IBCLCs can support you with:

• Prenatal preparation, education, and expectation-setting 

• Initiating breastfeeding and first-feed best practices 

• Breastfeeding positions, latching issues, and hand expression techniques 

• Bodily experiences like engorgement, the letdown reflex, clogged milk ducts, mastitis, or sore nipples 

• Unexpected challenges as baby grows and shows new behaviors, such as feeding difficulty due to anatomical abnormalities in baby’s mouth 

• Navigating all things pumps: Schedules, maintenance, sanitation, and sizing 

• A return-to-work plan that fits your needs 

• And so much more

Your new TLN newsletter: Nourished, by TLN

Just as children everywhere deserve the best, most comprehensive education, so do parents on their postpartum journey. Welcome to your tailor-made, nonjudgmental breastfeeding “class.”

The Lactation Network is excited to share our first-ever newsletter for parents. At long last, we can announce it!

“Nourished, by TLN” is created with you in mind. Each month, a new issue of our exclusive, clinically reviewed newsletter will serve as your informational resource for:

• Timely blog writeups on subjects that matter to you and your family

• An expert Q&A column for important parenting questions — including the ones you might be too afraid to ask out loud

• New maternity gear and tools

• Breastfeeding breakthroughs and national news

• And more!

Think of this monthly newsletter as a “bulletin board” that supplements the expertise of an IBCLC.

4 back-to-school tips for lactating parents

Okay. This section is for those of you who take back-to-school literally since you’re either teaching, attending classes yourself, or prepping little ones to get back in the classroom. If you’re breastfeeding during this time, we’ve got some expert tips that may help.

• Start a new rhythm — and don’t fight it. You’ll be busy. Your child(ren) will experience bumps in the road, no matter their age. Do your best to map out a feeding/pumping schedule before school starts. Study it. Make sure your partner, boss, and/or older child(ren) know about it. Then, if you need to tweak it as time goes on or as your baby’s needs evolve, you can make an informed decision about what changes need to happen. Rest assured that a new routine will very likely get easier after just a week or two.

• Gear up. Back-to-school shopping isn’t just about new shoes and school supplies when you’re keeping a baby fed. We’re talking nursing pads. Nipple cream. Nursing bras. And plenty else. If you’re pumping, make sure you’ve got the right-sized nipple flanges for your nipple size (which may have changed since your first sizing). If you’re insured, you can check with your insurance carrier to see if a pump is a covered expense. Stock up on milk storage bottles, and maybe even a cooler with reusable freezer blocks to keep milk from spoiling. And if you have the option, consider keeping a duplicate set of these tools at work. It can prevent the dreaded “I left it at home!” moment and save you tons of transport time.

• Take time for you. Even when your body creates a living human — and then keeps that human alive with nourishment and care — your body and your life are still yours. The beginning of the school year can be a frantic time for families, especially when there’s a new little family member in the routine. So, amid this juggling act, preemptively schedule time for your own well-being. Even if it’s as simple as a 15-minute break at work without pumping, getting someone to watch the baby while you shower, or taking a nap while the baby sleeps, this time is sacred. It’s necessary. And it’s yours.

• Encourage self-soothing in others. People need you. That’s a given. But it’s a real challenge to manage an older child’s need for attention when you’ve got a younger baby on your breast. And answering a student’s questions while simultaneously pumping in your classroom is no easy task for a teacher. Depending on the ages of the other children in your life, they may be ready to operate a bit more independently. Perhaps this is the year they start to get themselves dressed and packed before school. Maybe they’re even old enough to make their own lunches. Or if you’re a teacher managing a class, you might reach out to your administration to ensure access to a private pumping space — away from students. As for the adults in your life: Let them know your priorities have shifted and you’ll be less available to them for a while. Share with them how they might even help you as a nursing parent, and how they could nurture you as responsibilities shift. Remember, your emotional and mental well-being are non-negotiable.

We wish you a smooth, happy back-to-school season. And we’re thrilled to come back to you each month with a fresh newsletter.

See you next month!

We know what early parenthood is like, and we’ve been there—searching for countless, often conflicting answers online. At The Lactation Network, our International Board Certified Lactation Consultants (IBCLCs) are committed to providing families with trusted, authoritative information about your prenatal-to-weaning journey.

The information in this article is for informational and educational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. The content is made available with the understanding that The Lactation Network is not providing professional medical advice on a particular matter. Every family, parent, and care plan is unique—your MD and IBCLC can work with you to ensure you receive the evidence-based, personalized clinical care you deserve. Always consult your clinical team for medical guidance.

Get the care you deserve

Got questions about how to create or improve your own breastfeeding plan?

Schedule a consult with an IBCLC

The post Announcing TLN’s new parent newsletter (with 4 back-to-school tips)! appeared first on The Lactation Network.

How quickly you return to work can range from months to just days after giving birth. And if you choose to breastfeed, workplace lactation protections are critical for continuing to feed your baby after you return.

“For many people, if they didn’t have legal protections affording them the time and a place to pump, this transition back to work would mark the end of their breastfeeding journey,” explains TLN International Board Certified Lactation Consultant (IBCLC) Chrisie Rosenthal. “Federal and state laws protect a breastfeeding person’s right to take regular pumping breaks at work and ensure that they have an accessible and appropriate place to pump.”

As a nursing parent, it’s important to know your rights in the workplace. Here are the laws that protect those rights.

Break time for nursing mothers when they return to work

Break Time for Nursing Mothers is a federal law that amended the Fair Labor Standards Act and passed as part of the Affordable Care Act in 2010. It requires employers to provide reasonable break time for an employee to express breast milk for one year after the child’s birth. It also gives employees the right to a private place to pump at work, other than a bathroom. 

Though this was an important step in establishing breastfeeding rights in the workplace, it only applies to some hourly wage-earning and salaried employees (nonexempt workers), leaving many without protection. Nearly one in four women of childbearing age are not covered by the Break Time for Nursing Mothers law. But more recent amendments grant workplace lactation rights to more employees.

The PUMP Act

The Providing Urgent Maternal Protections for Nursing Mothers Act, or PUMP Act, aimed to improve the protections of the Break Time for Nursing Mothers law. It received bipartisan support, demonstrating new recognition of the importance of systemic breastfeeding care and protections. 

Passed in December 2022, the PUMP Act expands the breastfeeding rights provided by the Affordable Care Act. It protects salaried employees and others previously not covered by the Break Time for Nursing Mothers law. This includes millions more workers, including teachers, nurses, farmworkers, and more. As of December 29, 2025, it also protects employees of rail carriers and motorcoach service operators. Unfortunately, due to industry opposition, flight attendants and pilots are still not covered.

In addition, The PUMP Act extends the timeframe for these accommodations from just one year after the baby’s birth to two years. Time spent pumping equates to hours worked if an employee is not completely relieved from duty. The law’s expanded enforcement provisions also give employees the right to file a lawsuit if their employer fails to comply with the law, effective April 28, 2023. 

The Pregnant Workers Fairness Act

The Pregnant Workers Fairness Act (PWFA) closed a gap in federal law that previously left pregnant and postpartum workers without help if they needed accommodations. The PWFA requires covered employers to provide reasonable accommodations for medical conditions and limitations related to pregnancy and childbirth. This includes everything from taking leave or time off after childbirth to receiving additional break time in order to use the bathroom, eat, rest, and pump. You do not need to have a pregnancy-related disability in order to receive accommodation. 

“Covered employers” include private and public sector employers with at least 15 employees, Congress, federal agencies, employment agencies, and labor organizations.

Other protections

“In addition to federal protections, many states also have state-level protections in place,” says Rosenthal. “Your local city or state breastfeeding coalition or task force may have information for your local area. Often you can find those resources on their website or by reaching out to them.”

While these laws are important to building a world with better breastfeeding support, you still have to advocate for yourself — and be prepared to have direct conversations with your employer about the time and space you need to pump. Going back to your job (or traveling for work-related responsibilities) shouldn’t mean your breastfeeding journey has to end. Know your rights and prepare for your return to work in advance by talking to your employer. They may offer breastfeeding support, such as an employee lactation program (like TLN’s Newborn Families program) which provides breastfeeding benefits and care for employees.

If you run into trouble when you return to work, don’t be afraid to speak up. You can also reach out to the Department of Labor Wage and Hour Division by filing a complaint here. Your International Board Certified Lactation Consultant (IBCLC) can also help you determine how to advocate for your needs while returning to work in an insurance-covered consultation.

We know what early parenthood is like, and we’ve been there—searching for countless, often conflicting answers online. At The Lactation Network, our International Board Certified Lactation Consultants (IBCLCs) are committed to providing families with trusted, authoritative information about your prenatal-to-weaning journey.

The information in this article is for informational and educational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. The content is made available with the understanding that The Lactation Network is not providing professional medical advice on a particular matter. Every family, parent, and care plan is unique—your MD and IBCLC can work with you to ensure you receive the evidence-based, personalized clinical care you deserve. Always consult your clinical team for medical guidance.

Get the care you deserve

We’re here for you, every step of the way. We work with your insurance to provide in-home, in-office, or telehealth visits with an IBCLC.

Request a consultation

The post Your rights as a nursing parent in the workplace appeared first on The Lactation Network.

Talk to your boss about lactation support

When should you start preparing to return to work after giving birth? Before you even leave! Tribus says the best way to approach your employer about breastfeeding is by starting the discussion early (in the prenatal period). You want to “…avoid high tension, high-stakes conversations taking place in the days just before the parents return to work. [Instead,] requesting a meeting time to discuss expectations on both sides will allow time and space for the logistical aspects to be flushed out and an agreement to be made.” Not only will this give the appropriate time for arrangements to be made but “it also cultivates mutual respect between the lactating parent and their employer.”

If your company doesn’t currently have a lactation support program in place, it could be because no one has asked for one yet. Lactation programs like TLN’s Newborn Families are designed to seamlessly integrate into existing employee benefits, giving you the workplace lactation care you deserve. Communicate your plan to breastfeed and explain that you will need the time and space to pump at work. Be prepared to address possible concerns, advocate for yourself, and acknowledge company efforts made to support your breastfeeding. By talking about it now, you have one less thing to worry about later (when you’re slightly sleep-deprived and have a newborn at your side). 

Plan a prenatal IBCLC visit

It’s normal to have a lot of questions or anxieties about breastfeeding at work. Get ahead of those concerns by meeting with a TLN International Board Certified Lactation Consultant (IBCLC) for a prenatal consultation. You can use this time to get to know your IBCLC, identify your feeding goals, and find the breast pump that’s right for you ahead of time. This meeting will help you start your breastfeeding journey with confidence and prepare you for long-term success.

Your IBCLC will be able to provide you with a wealth of resources, including additional research, information on local classes or support groups, and tips for your transition back into the workplace. Tribus explains that for some, the stress of returning to work can cause a temporary dip in supply, compounded if the parent doesn’t have a plan in place for their return. “By leaning on [your] lactation consultant, [you] can establish a plan ahead of the return to work and remain in contact with the lactation consultant as issues arise.” Together, you’ll create a detailed plan to reduce stress and prevent common pitfalls.

Find and practice with your breast pump

When it comes to breast pumps, there’s no one-pump-fits-all solution. The pump you choose will depend on your unique needs, so finding the right breast pump for your body, feeding goals, and lifestyle is essential. You can take a breast pump quiz and consult with your IBCLC to determine what style of breast pump will work best for you. 

Once you’ve found your breast pump, don’t wait until you’re back at work to try it for the first time. Pumping feels very different from breastfeeding your baby, so start to practice pumping around two weeks before you plan to return. This will give you the chance to troubleshoot any issues in the comfort of your home and start to build up your stored milk supply so that caregivers can feed your baby while you’re at work.  

When you head to work, ensure you have everything you need, including a pump, storage bottles or bags, an extra shirt (trust us), a silicone milk collector or nursing pads, pump cleaning supplies, and a cooler with ice packs. Find more of our favorite expert-recommended breastfeeding accessories here. 

Practice bottle feeding

You’ll want to help your baby adjust to taking breast milk from a bottle. With the guidance of your IBCLC, you will be able to create a plan based on the details of your situation and decide when it is best for you to begin offering a bottle. Every IBCLC is an expert lactation consultant that can help you decide which bottle would best suit your baby and needs, while also guiding you on bottle feeding skills, breast milk handling, and storage education. They can also work with you to determine how much to provide in the bottle, and what feeding intervals to use upon your return to work.

What to expect when pumping at work

However you’re feeling about the return to work, it’s okay! Tribus says it can be an emotional experience. “The transition back to work can bring a myriad of emotions. For many parents, it will be bittersweet…Having a plan in place is crucial in alleviating some of the emotional and logistical issues that can arise during this transition.” To make your plan, consider these common questions you might have about your first day back.

How often should you pump?

• You’ll want to pump about as often as your baby eats and try to keep the same basic schedule. Maintaining a regular pumping schedule helps sustain your milk supply and prevents plugged ducts and/or mastitis.
• The amount of time it takes to express milk differs from person to person. Parents who have a very strong milk supply, low milk supply, or are combo feeding may be on a different pumping schedule.
• Typically, you can expect to pump two to three times within an eight-hour workday.
• Your IBCLC can guide you and provide a personalized pumping plan unique to you.

How long will pumping take?

• On average, you’ll need to pump both breasts for 15 to 30 minutes every two to three hours. (Not including set-up, clean-up, or travel time.)
• If you are exclusively breastfeeding, the goal is to pump enough to cover your baby’s bottles while at work. If you are not covering your baby’s bottles with your pumped milk, meet with an IBCLC to discuss your milk production and supply, frequency of bottle feedings, and pumping schedule and techniques.
• Be sure to discuss pumping skills with your IBCLC before your return to work to maximize efficacy.

How do I store my milk safely?

• Make sure you label the milk container with your name and the date before storing it.
• Breast milk is food and can be safely stored in a refrigerator with other food and beverages for up to four days. 
• Breast milk can also be stored in a portable cooler or insulated bag with ice packs for up to 24 hours. 

Learn more about how to safely store expressed breast milk in this resource from the CDC.

Breastfeeding rights in the workplace

When it comes to breastfeeding at work, it’s important to know your rights! According to Tribus, “Many lactating families don’t realize that they have the right to time and space for pumping.” In most workplaces — whether that’s in an office, on the factory floor, or somewhere entirely different — lactating parents have the right to pump or feed at work through the Break Time for Nursing Mothers law, an amendment to the federal Fair Labor Standards Act (FLSA).

This law requires certain employers to provide lactating parents with reasonable break time and a functional, private space (not a bathroom) to pump for one year after the baby’s birth. No one should be able to see inside the area or be able to enter while it is being used. A flat surface where you can place the breast pump and other supplies is also important. Ideally, this space would include a comfortable chair, a door with a lock, and an electrical outlet. The more comfortable you can be, the better.

Even though the Break Time for Nursing Mothers law doesn’t apply to all jobs, you may have state laws protecting your right to pump at work. So do your research, know your rights, and advocate for yourself (and your new baby!). 

A lot of work still needs to be done when it comes to protecting lactation rights at work. At TLN, we believe that lactation care is a human right — not a privilege — and that every family deserves expert lactation support. We are committed to and actively working to support lactation protections everywhere.

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Lactation support in the workplace is an essential part of meeting feeding goals. Know your rights, advocate for yourself, and consider sharing resources like this article with your employer to give them an overview of your breastfeeding rights and the business benefits of providing breastfeeding care for employees. You can also request an insurance-covered lactation consultation with an International Board Certified Lactation Consultant (IBCLC) to make a plan so you can meet these milestones together. Remember, you’re not alone in this.

We know what early parenthood is like, and we’ve been there—searching for countless, often conflicting answers online. At The Lactation Network, our International Board Certified Lactation Consultants (IBCLCs) are committed to providing families with trusted, authoritative information about your prenatal-to-weaning journey.

The information in this article is for informational and educational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. The content is made available with the understanding that The Lactation Network is not providing professional medical advice on a particular matter. Every family, parent, and care plan is unique—your MD and IBCLC can work with you to ensure you receive the evidence-based, personalized clinical care you deserve. Always consult your clinical team for medical guidance.

Get the care you deserve

We’re here for you, every step of the way. We work with your insurance to provide in-home, in-office, or telehealth visits with an IBCLC.

Request a consultation

The post How to return to work after parental leave appeared first on The Lactation Network.

Whether you are six weeks postpartum or six months, going back to work as a breastfeeding parent requires preparation. For example, accessing breastfeeding support, learning how to breastfeed comfortably wherever you are outside of the home, building up a stash of breast milk, and planning your schedule ahead of time are all ways to make breastfeeding and going back to (or traveling for!) work easier so you can provide for your family while also providing essential nutrients for your baby. Here are some ways to prepare for the change to make it work for you and your baby.

Know your rights as nursing parent

Especially for first-time parents, making the transition from full-time nursing to pumping at work may feel intimidating. But there are laws in place to protect nursing mothers and parents just like you. If you’re going back to the office, review the “Break Time for Nursing Mothers” law. This federal law requires employers to provide reasonable break time for a nursing mother to express breast milk for her baby during the year following birth. It also requires employers to provide a private place, other than a bathroom, that is shielded from view and not open to non-nursing coworkers or the public. Make sure to familiarize yourself with additional breastfeeding and pumping at work laws specific to your state because some extend the benefits for working mothers. 

Then, set up a time to talk with your employer before your maternity leave ends to explain that you’ll need breaks throughout the day and a clean, quiet place to pump. Your human resources department will also be a valuable resource. Maintaining open communication will help make sure that you have the support you need — whether you are working at home or on-site. 

Start building up a supply of breast milk

For working parents, a breast pump becomes a lifeline. Having a supply built up in advance will give you added peace of mind as you prepare to go back to work. After your baby is six to eight weeks old and your milk has started to regulate, go ahead and get to know your breast pump.

Remember, you can start small. You don’t need to stockpile a month’s supply before you head back to work. Stock up about two days’ worth of breast milk and then keep replenishing that supply while you pump at work. We recommend pumping after or in between breastfeeding sessions to start building up your stash of frozen breast milk with some good quality breast milk storage bags.

Plan your pumping schedule ahead of time

Even if your baby doesn’t follow a strict schedule, it doesn’t mean you can’t at work. When you’re mapping out your pumping schedule, consider how often your baby eats — usually every two to three hours — and how many feedings they will need while you’re at work and on your commute. Then plan your pumping sessions accordingly, counting forward from your morning nursing session. When scheduling at-work pumping sessions, be sure to block this time in your calendar and clear it with your boss.

Finally, because you won’t have a lot of time on your pumping breaks, know how to use and clean your breast pump at work and make sure to practice in advance. Most breast pumps will come with brand-specific guides.

Make your mental health a priority

However you feel about heading back to work, whether you’re racing to the office or getting dragged there so you can pay the rent, remember: You’re amazing for breastfeeding and providing for your family. Especially when you’re dealing with the stress of work and life while breastfeeding, make sure you’re looking out for your mental health. Self-care practices like meditation and mindfulness can make a huge difference in your daily routine. Scheduling time with friends and taking time for a hobby you love are also small but effective ways to mitigate the stress of working and having a new baby.

It may also benefit you to connect with a therapist or another mental health expert so you have a safe space to unload and get professional advice. For new parents, it’s especially important to be aware of the dangers of postpartum depression and anxiety. Sometimes mistaken for “the baby blues,” a condition that typically goes away after a few days, postpartum depression (PPD) is a serious mental health condition that can have long-lasting effects on everyday life. Signs and symptoms of PPD include prolonged crying, a sense of hopelessness, intense guilt, anxiety, irritability, difficulty sleeping, rapid mood swings, loss of pleasure, thoughts of harming yourself or your baby, and difficulty bonding with your newborn.

Postpartum anxiety (PPA) is a similar condition that often manifests as obsessive-compulsive disorder (OCD). PPA leads to sleeping and eating disturbances, constant and debilitating worry, racing thoughts, and the general feeling that something bad is going to happen. Those who suffer from postpartum depression and anxiety may also experience panic attacks. Postpartum depression and postpartum anxiety are treatable conditions, and their symptoms usually improve with appropriate treatment. If you suspect you may be suffering from either or both of these conditions, consider taking a screening test like this one, and get help as soon as possible. Even if you don’t have PPD or PPA, reaching out for support is a good idea for any new parent. Identify local support groups, connect with friends and don’t be afraid to ask for help when you need it.

Connect with a lactation consultant

For breastfeeding parents going back to work, meeting a lactation consultant before the end of your maternity leave can empower you to stick to your breastfeeding goals and gain their expert tips. The Lactation Network exclusively works with IBCLCs, or International Board Certified Lactation Consultants. These certified healthcare professionals are breastfeeding experts accredited by the International Board of Lactation Consultant Examiners (IBLCE) who assist parents throughout their breastfeeding journey by providing individualized support either in their office or in the comfort of parent homes. Some IBCLCs offer virtual visits as well. 

Visiting with an International Board Certified Lactation Consultant should be the standard of care for people who choose to breastfeed. Thankfully, the Affordable Care Act requires that insurance plans cover lactation care, so you should be able to meet with an IBCLC at no out-of-pocket cost. Before going back to work, take steps to ensure you have the support you need. We can confirm your coverage and set up a visit for you with an IBCLC in your area, so you can concentrate on taking care of yourself and your baby as you head back to work.

We know what early parenthood is like, and we’ve been there—searching for countless, often conflicting answers online. At The Lactation Network, our International Board Certified Lactation Consultants (IBCLCs) are committed to providing families with trusted, authoritative information about your prenatal-to-weaning journey.

The information in this article is for informational and educational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. The content is made available with the understanding that The Lactation Network is not providing professional medical advice on a particular matter. Every family, parent, and care plan is unique—your MD and IBCLC can work with you to ensure you receive the evidence-based, personalized clinical care you deserve. Always consult your clinical team for medical guidance.

Get the care you deserve

We’re here for you, every step of the way. We work with your insurance to provide in-home, in-office, or telehealth visits with an IBCLC.

Request a consultation

The post Breastfeeding and going back to work appeared first on The Lactation Network.

There’s no doubt that working from the comfort of home has its perks. For one, it eliminates the stress of morning commutes and traffic jams. For another, there’s an undeniable convenience to having everything you need to do in one place. But it’s not always as easy as it sounds. Many people who work from home face challenges when it comes to work-life balance and properly addressing their mental and physical health needs. This is doubly true for parents who work from home. After all, working parents have to balance their jobs while caring for their children. It’s no wonder that sometimes their mental and physical health gets put on the back burner. For all our hard-working work-from-home parents, here are nine self-care tips to help you relax, unwind, and, most importantly, stay healthy.

1. Talk to a breastfeeding expert

Our top self-care tip for parents and breastfeeding moms is to connect with a lactation consultant. These health professionals are here to guide you throughout the breastfeeding journey and can answer questions on anything from the best positions for nursing to combating common breastfeeding problems like low milk supply or sore nipples. And the great news is that you don’t have to break the bank or even necessarily leave your home to get professional breastfeeding support. Simply request a consultation through The Lactation Network and they’ll verify your insurance coverage and connect you with an International Board Certified Lactation Consultant (IBCLC) near you.

2. Put up physical boundaries between work and home

Like our two parents who gave advice on working from home with a baby, we recommend setting up a “home office” of sorts to help you get work done. This space can serve as a place where you focus solely on your job and your family knows not to bother you. Work-life balance is tough to achieve, but physical compartmentalization helps.

To really make an impact, set up a physical boundary to separate this space from the rest of your house. Whether it’s a curtain, room divider, door, or something else, having a tangible boundary will also serve as a reminder to leave work behind when you’re not in that space.

3. Set a routine

Having a routine will help you stay focused and organized. And for breastfeeding parents, it is an essential part of making sure you have time to pump during the workday. You don’t have to stick to a strict schedule, of course, but setting up general times for when you want to wake up, take a lunch break, and, most importantly, stop work each evening can be helpful. As psychologist Danielle Forshee explains, “It is crucial to set routines to enable yourself to get better at the things you do. Routines help us cope with change, they help to create healthy habits, and more importantly, help to reduce stress levels.”

Use a calendar, download an app like Google Calendar, or get a daily productivity journal like this one from Papier to help keep you on track.

4. Declutter your space

The more organized your workspace is, the better you’ll feel. Make like Marie Kondo and get rid of anything that doesn’t need to be there. Then, you can start working at a clear desk with a clear mind. Incorporating a general “decluttering” mindset into your everyday life is a proven emotional self-care idea. Start with something simple, like making the bed every day (if you don’t already), and encourage your family to participate too. Ultimately, doing little things like this can help make the whole house feel more spacious and put together.

5. Download self-care tips from apps

Taking up a hobby or working active self-care techniques into your routine is the perfect way to make sure you actually take the time to practice it. Think about whatever typically helps you relax — there’s probably an app for that. From cures for insomnia like White Noise Lite to the guided meditation of Headspace and Calm to arts and crafts from Colorfy, there are all kinds of apps out there that can help you take a breather and de-stress.

6. Stay active

Exercise has incredible and well-documented physical and mental health benefits, which is why it’s so important for new parents to get moving. If you’re nervous about how this may affect breastfeeding — don’t be. Here’s a handy rundown on what you should know about exercise and breastfeeding.

Staying active doesn’t mean you have to fit a two-hour workout into your everyday routine. There are a lot of great ways to get moving that don’t involve going to the gym or turning your home into one. An easy way to include daily exercise into your working-from-home schedule is to plan a walk right before or after lunch. If you’re up for it, bring the little one with you. Then, pop in some headphones and put on your favorite album or podcast. The movement and fresh air will keep your blood flowing and re-energize you for the afternoon — plus you’ll get some vitamin D while you’re out and about.

If walking outside isn’t an option due to the weather, try working in a wake-up morning yoga routine before or after your first nursing or pumping session of the day. The important thing is to commit to an active goal that’s enjoyable for you—whether it’s dancing around the kitchen or investing in a Peloton bike. 

7. Disconnect from social media

Let’s be honest — sometimes, social media platforms cause more stress than anything else. If you find yourself concerned with managing social media stress, it may be worthwhile to consider logging off your accounts. At the very least, think about what may be doing more harm than good to your mental health and work to eliminate those sources. After all, social media should be fun and relaxing and provide you with a way to feel connected to other people. Do whatever feels right for you and don’t be afraid to take a break if you need one.

8. Lean on your village for support

Your network of family and friends is such an important resource when it comes to self-care. For parents working from home, it’s easy to feel isolated and overworked. Reach out to your friends, take real breaks, and go on real dates with your partner. Just don’t be afraid to ask for help when you need it. They say it takes a village to raise a child, and just because you happen to be home most of the time, that doesn’t mean you have to be that village all on your own. When you need a break from the kids, want to talk about something that isn’t parent-related, or are struggling with breastfeeding challenges, get the childcare support you need, connect with friends, and encourage your partner to be there for you throughout the journey.

9. Get a breast pump

One way to make working from home easier is to get a breast pump. Having a pump to use during the workday can further help create those boundaries between work and home life. The good news is that this doesn’t need to be an expensive or complicated investment. In fact, it can even be completely free. Explore pump options through The Lactation Network’s marketplace partners, or contact the TLN team. We can connect you with an International Board Certified Lactation Consultant (IBCLC) who can help you find a pump that works for you during an at-home or virtual insurance-covered lactation consultation.

Taking care of your wellness is as important as anything else in your life. Use these self-care tips to make working from home a more positive experience.

We know what early parenthood is like, and we’ve been there—searching for countless, often conflicting answers online. At The Lactation Network, our International Board Certified Lactation Consultants (IBCLCs) are committed to providing families with trusted, authoritative information about your prenatal-to-weaning journey.

The information in this article is for informational and educational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. The content is made available with the understanding that The Lactation Network is not providing professional medical advice on a particular matter. Every family, parent, and care plan is unique—your MD and IBCLC can work with you to ensure you receive the evidence-based, personalized clinical care you deserve. Always consult your clinical team for medical guidance.

Get the care you deserve

We’re here for you, every step of the way. We work with your insurance to provide in-home, in-office, or telehealth visits with an IBCLC.

Request a consultation

The post 9 self-care tips for moms and parents working from home appeared first on The Lactation Network.

Breastfeeding when you work from home has its pros and cons. If you’re a new mom who works remotely, you’ll likely benefit from setting up a pumping schedule. Whether you’re an exclusive pumper or using a pump to supplement breastfeeding when returning to work, a routine lets you keep track of breastfeeding milestones and structure your day. Plus, a schedule will help you concentrate on either working or feeding your baby, rather than worrying about both at the same time. Here’s what to consider and how to set up your ideal working-from-home pumping schedule.

How many pumping breaks should working moms take?

The number of breaks you take to feed your baby depends on what your workday looks like—and how often your baby gets hungry. Most babies from one to six months old require about 25 to 30 ounces of milk in a 24-hour period, so you should pump and nurse as often as you need to hit this goal. This will differ for every mom depending on her milk supply and personal breastfeeding goals, but will typically be anywhere from four to 14 times in a day. 

Other factors to consider when determining how often to pump include: 

• Your baby’s age: As your little one gets older, they’ll likely need to feed less often so you’ll be able to take fewer breaks. 
• Your pumping vs. nursing schedule: If you’re exclusively pumping, you’ll need to pump more often. But if you’re nursing and pumping, you can balance the two however works best for you. We recommend using a breast pump during the workday, as it can be a great way to create barriers between work and home life, which can be seriously important to a work-from-home mom’s mental health. 
• Your milk supply and production goals. Some moms are looking to build up a freezer stash and some are trying to boost their supply. But because every mom’s milk supply is different and breast milk fluctuations are normal, what’s right for another mom might not be the best schedule for you. If you do need to produce more milk, try working a few extra pumping sessions into your day to get things on the move.
• How long you pump for. The longer you pump, the more milk you’ll produce and the less breaks you’ll be able to take.
• Your workday schedule. What does a typical workday look like for you? If there are natural lulls where it would make more sense for you to pump, add it to your calendar. If it’s difficult to schedule longer pumping sessions, then plan for more frequent, briefer sessions throughout the day.

How long should pumping sessions last?

Again, the length of your sessions can depend heavily on the above factors — mainly, how long do you have to pump and how many times does it make sense for you to pump in one day? But in general, the ideal pumping session usually lasts about 15 to 30 minutes. Remember, you’re trying to reach that 25- to 30-ounce goal in a 24-hour period, so calculate the time you need to pump based on that goal.

What’s the best breast pump for a working parent?

Depending on your lifestyle and needs, there are a great number of breast pump options available through our marketplace partners to choose from. But most working parents

are looking for similar characteristics in their breast pump — quiet, powerful and easy to carry. Some of the quietest breast pumps even make pumping on Zoom calls possible. 

Breast pumping schedule sample

Keeping in mind the above information about how often babies typically eat, how long to plan pumping sessions for and the ideal breast pumps for working moms, here are a few sample breastfeeding and pumping schedules to help make sure you get started on the right foot. 

Exclusively pumping moms and parents

If you’re an exclusive pumper, you’ll need to pump more often and for longer than a pumping and nursing mom. 

If you need to add in more sessions, try setting up a cadence of pumping every few hours. Don’t forget to build time while you’re pumping at work to take real breaks too — you need food, hydration, bathroom breaks, and time to snuggle with your baby.

Pumping and nursing moms

For breastfeeding and pumping moms, decide ahead of time when you want to nurse and when you want to pump. We recommend nursing your baby before and after the workday and saving the breast pump for those busier hours.

These are just two examples of how to work breastfeeding and pumping into your workday. Do whatever makes the most sense for you and your schedule. Make sure you’re constantly stimulating your supply and getting the milk you need to feed your baby. If you encounter issues or have additional questions, request an insurance-covered visit with an International Board Certified Lactation Consultant (IBCLC). These clinical experts are here to help moms and babies thrive throughout the breastfeeding journey. 

We know what early parenthood is like, and we’ve been there—searching for countless, often conflicting answers online. At The Lactation Network, our International Board Certified Lactation Consultants (IBCLCs) are committed to providing families with trusted, authoritative information about your prenatal-to-weaning journey.

The information in this article is for informational and educational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. The content is made available with the understanding that The Lactation Network is not providing professional medical advice on a particular matter. Every family, parent, and care plan is unique—your MD and IBCLC can work with you to ensure you receive the evidence-based, personalized clinical care you deserve. Always consult your clinical team for medical guidance.

Get the care you deserve

We’re here for you, every step of the way. We work with your insurance to provide in-home, in-office, or telehealth visits with an IBCLC.

Request your visit

The post Your #WFH pumping schedule appeared first on The Lactation Network.