6 ways a postpartum doula can make breastfeeding easier

You deserve someone in your corner, mama.

postpartum doula for breastfeeding help

Imagine this: You've just received your driver's license and are given a car. You hop in only to find that it's a stick shift. You've never driven one, you've never watched someone drive one, you're alone… and now you're expected to drive it onto the highway.

That would be ridiculous, right?

Well, it's essentially what we ask of new nursing mothers.

Now, to be fair, most new birth persons won't get into the "driver's seat" completely unfamiliar with breastfeeding. It's likely you will get some lactation support in the hospital after delivery—perhaps a breastfeeding education session or a group class. But during those first days you're exhausted and overwhelmed. Even with hands-on help in the hospital, once you're home it can be easy to forget what you learned and grapple with getting that perfect latch position.

This is why most industrialized countries—except for the U.S.—have a system of postpartum care in place: Spain's cartilla de embarazo, "mother's passport," which provides routine access to a community midwife. Insurance-covered breastfeeding counseling in Sweden. Denmark's health visitor and Belgium's kraamverzorgster, who visit for up to eight hours during the first five days post-birth to check on you and guide lactation.

We're the only ones who expect new mothers to do everything and do it alone. Nursing takes experience and practice. Period. This is why I became a certified postpartum doula, and why I encourage new parents to seek out the care and support of a doula so they can have the most successful fourth trimester possible—especially when it comes to nursing.

Here are some of the ways a postpartum doula can help support your breastfeeding or chestfeeding journey:

1. Help you manage engorgement

At birth, your body will produce colostrum, which is known as "liquid gold." It's named not only for its yellow color, but for its incredible nutrient-dense composition, which helps establish gut flora in your baby's tummy. Even the tiniest amounts are, well, worth their weight in gold for your little one.

It's not until approximately day three that your milk—the free-flowing whitish kind that we typically associate with breastfeeding—is really going to come in. It can be intense. Lactation support is crucial at this point. If the baby doesn't have a sufficient latch, or is unable to efficiently drain the breast for whatever reason, your breasts will balloon and become hard, making it all the more challenging for the baby to feed.

You want to prevent that vicious cycle from happening so your baby can feed freely, your supply can increase (the more milk that goes out, the more milk is produced), and you can avoid painful and problematic clogged ducts. A postpartum doula will be able to provide tips to minimize engorgement, soothe your chest and demonstrate various breastfeeding positions that allow you to nurse more easily.

2. Teach a good latch

Latch: The holy grail of postpartum! A "good latch" is dependent on several things, including how the baby's lips and head are positioned and the depth of your nipple and areola in their mouth; all things you might not know unless someone showed you.

A postpartum doula can teach you nursing best practices, the signs of a successful latch, how to feed if you have protruding, flat or inverted nipples, and the rhythms of a successful nursing session. Breastfeeding can feel odd and uncomfortable at first, but it should never create a wincing, crying out-loud kind of pain or cracked, bloody nipples. That's a sign it's time to call a doula or lactation professional. Same goes for a baby who is losing weight or not gaining weight despite regular breastfeeding sessions.

3. Talk through nipple concerns + care

When we think of breastfeeding, we tend to think of the breast itself. After all, it's in the name, right? The alveoli in your breasts, combined with hormones, are the ones producing and supplying the milk. But your nipples are the true gatekeepers to breastfeeding success.

In fact, the shape of your nipples can impact your ability to feed even more than your breast size (it's a myth that larger breasts produce more milk). Protruding, flat and inverted nipples present unique challenges to breastfeeding. It can be frustrating and disheartening to think you "just don't get breastfeeding," when in reality, challenges might be based on factors out of your control, such as your anatomy. Knowing your nipple shape and what techniques and tools to use—like nipple shields for flat or inverted nipples, for example—can help you successfully initiate breastfeeding.

Doulas are trained on this and other topics, like aggressive letdown, treating clogged ducts and general nipple care. It may surprise you to learn that the dreaded mastitis has more to do with micro tears in your nipple than a clogged duct.

4. Offer evidence-based information on diet + milk supply

Go to any new mama forum online and 50% of the questions are related to milk supply and supplements.

Evidence-based doulas will have a working knowledge of healthy foods that have been shown, through research, to naturally boost and maintain your supply. These are called galactagogues, which include things like oatmeal, chickpeas and brewer's yeast (not beer, as the Internet may lead you to believe). It's our job to rely on available science to empower you to make informed decisions.

For example, if you're eyeballing a particular supplement, we can share resources with you, like LactMed, to review the ingredients. This way, you can better understand what you're taking and whether it's the best bet for your body. I can't stress enough how important that is!

When I had a dip in my supply, I reached for fenugreek. I wasn't a doula at that time, I didn't have a doula, and it was what everyone recommended on my parenting group. I couldn't tell by looking at bottle labels that fenugreek is related to the legume family. I am deathly allergic to peanuts. Thankfully the supplements didn't cause an allergic reaction, but they did cause me to feel unwell and develop painful cystic acne. No wonder: As I later learned, fenugreek is one of the most effective lactogenic herbs, but it also has the most negative side effects. If only I had known about goat's rue!

5. Provide pumping support + a pumping schedule

For most birth persons, a pump will be involved in their postpartum journey. Your doula will be able to walk you through how to use a pump and, most importantly, how to tell if your flange is the right size. The flange is the saucer-and-tube part of the pump that envelops your nipple and areola—too loose and it won't effectively empty your breast; too tight, and it can cause painful chafing and tearing.

Once you have the right flange, your pump can be a powerful tool to jumpstart your milk supply after birth (critical if your baby came early), or to maintain or increase your supply at any point. Pumping allows your partner or other trusted support person to bottle-feed your baby. Alternatively, you may decide to exclusively pump or combination feed by supplementing a formula-based diet with pumped milk. And, of course, pumping is necessary if/when you head back to work outside of the home.

Having a doula support these decisions can be a powerful experience, as they walk you through logistics and outline milk storage safety and handling. Some doulas, myself included, also make a point to educate you on your rights as a pumping parent. Being made to pump in a bathroom is not okay—and it's illegal.

6. Offer relationship-based care—beyond breastfeeding tips + "hacks"

It's important to note that unless additionally certified, postpartum doulas have basic lactation training. Depending on the circumstances, you may need or want someone with more advanced training, including a lactation educator, lactation counselor or IBCLC (the highest level of accreditation). You can certainly use both.

Why I particularly love doulas for lactation support—and love being one—is that doulas offer life-saving, relationship-based care. Nothing else is quite like it. We typically work together for several weeks or months, which gives us a unique and useful perspective on your birth, body, breastfeeding challenges and overall experience. Beyond the mechanics of breastfeeding, we are there to listen and hold space for you. Nursing decisions, milk supply, feeding and pumping politics among family and work—it can all be deeply emotional.

Your breastfeeding or chestfeeding journey is just that. Yours. It's up to you what you do, what you try and who is involved. Whatever that looks like, I hope you won't do it alone or step into it unprepared.

Take that lactation course your hospital is offering. Read a book or blog on lactation ahead of the birth. Think about crafting a postpartum plan just like you would a birth plan. Put a postpartum doula on your gift registry. Make a list of the lactation counselors, educators and IBCLCs available in your area or online should you need them. Check in with your health care provider and local resource centers, too, as many states have programs to help people find low-cost or free doula support. Student doulas may also be able to offer their services for a reduced rate as part of their training. These are all things that can support breastfeeding, and your transition into parenthood, in meaningful ways.

Get meaningful support on your feeding journey

Breast milk test kit

Created for moms, by moms, the Breast Milk Test Kit from Lactation Lab analyzes your breast milk for basic nutritional content like calories and protein, as well as vitamins, fatty acids and environmental toxins to bring you an extra dose of breastfeeding confidence. (Read a Motherly editor's real-life review of how this breast milk analysis works.)


C-section-friendly breastfeeding pillow

The unique L-shape of this support pillow, designed by Motherly in partnership with Ingenuity, is made to hug all shapes and stages of recovery, with c-section moms in mind. No matter how your baby made their big debut, this breastfeeding pillow works as an effective positioner for you and your newborn.


When you ask any two mamas to share their experience with breastfeeding, you are bound to get very unique answers. That's because while the act of breastfeeding is both wonderful and natural, it also comes with a learning curve for both mothers and babies.

In some cases, breastfeeding won't be the right path for everyone. But with the right tools, resources and social support systems, we can make progress toward the American Academy of Pediatrics' recommendation to continue breastfeeding through the first year of a child's life. After all, breastfeeding helps nourish infants, protects them against illnesses, develops their immune systems and more. Not to mention that mothers who breastfeed experience reduced risk for breast and ovarian cancer, type 2 diabetes and high blood pressure.

With National Breastfeeding Awareness Month this month, it's a great time for mamas (and expectant mamas!) to gather the supplies that will support their feeding journey—whether it looks like exclusively breastfeeding, pumping or combo-feeding.

Customflow™ Double Electric Breast Pump

Designed for regular use, this double electric breast pump allows mamas to customize the cycle and vacuum settings that work for them. The 100% SoftShape™ silicone shields on this pump form-fit to a wide range of breast shapes and sizes—which means more comfortable, more efficient pumping. And every pump comes with two complete Dr. Brown's Options+ bottles, giving you everything you need to go from pumping to feeding.


Dr. Brown’s™ Breast Milk Collection Bottles

There's no need to cry over spilled milk—because it won't happen with these storage bottles! Make the pump-to-feeding transition simpler with Dr. Brown's Milk Collection Bottles. The bottles adapt to Dr. Brown's electric pumps to easily fill, seal and transport, and they work with Dr. Brown's bottle and nipple parts when your baby's ready to eat. (Meaning no risky pouring from one bottle to another. 🙌)


Breast Milk Storage Bags

With an extra-durable design and double zip seal, your breast milk will stay fresh and safe in the fridge or freezer until it's needed. Plus, the bags are easy to freeze flat and then store for up to six months, so your baby can continue drinking breast milk long after you are done nursing.


Silicone One-Piece Breast Pump with Options+™ Bottle & Bag

Here's something they don't tell you about breastfeeding ahead of time: While feeding your baby on one side, the other breast may "let down" milk, too. With this one-piece Silicone Breast Pump, you don't have to let those precious drops go to waste. The flexible design makes pouring the milk into a bottle stress-free.


Dr. Brown’s® Manual Breast Pump

No outlet in sight? No worries! With this powerful-yet-gentle Manual Breast Pump, you can get relief from engorgement, sneak in some quick midnight pumping or perform a full pumping session without any electricity needed. With Dr. Brown's 100% silicone SoftShape™ Shield, the hand-operated pump is as comfortable as it is easy to use. Complete with Dr. Brown's® Options+™ Anti-Colic Wide-Neck Bottle, a storage travel cap and cleaning brush, consider this the breastfeeding essential for any mama who has places to go.


Options+™ Anti-Colic Baby Bottle

With the soft silicone nipple and natural flow design of these bottles, your baby can easily switch between breast and bottle. Clinically proven to reduce colic thanks to the vent, your baby can enjoy a happy tummy after feeding sessions—without as much spit-up, burping or gas! By mimicking the flow and feel of the breast, these bottles help support your breastfeeding experience.


This post is sponsored by Dr. Brown's. Thank you for supporting the brands that support Motherly and mamas.

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7 hacks for simplifying after-school snacks

Prepping delicious and nutritious foods shouldn't take all day.

When you're in the middle of the school year and managing a family, each minute of time becomes very precious. Sometimes that means healthy food choices in the household can take a backseat. But don't stress it, mama. Prepping delicious and nutritious choices for the kids to munch on doesn't need to take all day.

Remember to keep it fun, simple and interactive! Here are tips for simplifying after-school snacks once and for all:

1. Prep snacks on Sunday

This simple trick can make the rest of the week a breeze. Tupperware is your friend here, you can even write different days of the week on each container to give the kids a little surprise every day. I really like storage with compartments for snack prep. Personally, I slice apples, carrots or cucumbers to pair with almond butter and hummus—all great to grab and go for when you're out all day and need some fresh variety.

2. When in doubt, go for fruit

Fruit is always a quick and easy option. I suggest blueberries, clementine oranges, apples, frozen grapes or even unsweetened apple sauce and dried fruit, like mixed fruit. It's fun to put together a fruit salad, too. Simply cut up all the fruit options and let the kids decide how they'd like to compile. Prepped fruit is also great to have on hand for smoothies, especially when it's been sitting in the fridge for a few days—throw it in the blender with some nut milk and voila.

3. Pair snacks with a dip

Hummus is a great dip to keep on hand with lots of versatility or you can grab a yogurt-based dip. Easy and healthy dippers include pre-sliced veggies, baby carrots and multigrain tortilla chips. Plain hummus is a great way to introduce seasonings and spices too—shake a little turmeric, add fresh basil and you'd be surprised what your kids will take to.

4. Have high-protein options readily available

Snacks with high protein, like cottage cheese, Greek yogurt, hard boiled eggs and jerky will fuel kids for hours. One of my favorites is a turkey stick, which is a fun addition to the hummus platter. Just slice into bite-sized pieces. I love cottage cheese because it can go savory or sweet, use as a dip with your prepped veggies, or drizzle pure maple syrup and sprinkle with berries.

5. Always keep the pantry stocked

Monthly deliveries keeps the pantry updated without a trip to grocery store. Many kids are big fans of popcorn, granola and pretzels. We like to DIY our own snack packs with a little popcorn, pretzels, nuts and whatever else is in the pantry so there's always something different!

6. Make cracker tartines

I love the idea of replicating popular restaurant dishes for kids. Here are some of my favorite snack-sized tartines using any crisp bread, or favorite flat cracker of your choice as the base. There are no rules and kids love adding toppings and finding new combinations they love.

  • Avocado crackers: Use a cracker and then layer with thinly sliced avocado, a dollop of fresh ricotta cheese topped with roasted pepitas or sunflower seeds.
  • Tacos: The base for this is a black bean spread—just drain a can of black beans, rinse and place into a wide bowl. With a fork or potato masher, lightly smush the beans until chunky. Spread onto your cracker and top with tomato, cheddar cheese and black olives. Try out a dollop of super mild salsa or some lime zest to introduce some new flavor profiles.
  • A play on PB&J: Smear peanut butter, almond or a favorite sun butter on the cracker. I like to get a mix it up a bit and put fresh fruit (strawberries, blueberries and tiny diced apples) and a little bit of dried fruit sprinkled on top.

7. Pre-make smoothie pops

The easy part about meal prep is the prep itself, but knowing exactly how much to make ahead is tricky. Freeze a smoothie in popsicle molds to have a healthy treat ready-to-go snack. They're super simple to make: Add any fruit (I like apples, berries, pineapples and mangoes) and veggies (carrots, steamed beet and wilted kale) to a blender with your favorite nut milk until you have consistency just a bit thinner than a smoothie. Pour into your trusty reusable popsicle molds and then into the freezer to make an ice pop so good they could eat them for breakfast.

Family Foodies

15 toys that will keep your kids entertained inside *and* outside

They transition seamlessly for indoor play.

Keeping kids entertained is a battle for all seasons. When it's warm and sunny, the options seem endless. Get them outside and get them moving. When it's cold or rainy, it gets a little tricker.

So with that in mind, we've rounded up some of the best toys for toddlers and kids that are not only built to last but will easily make the transition from outdoor to indoor play. Even better, many are Montessori-friendly and largely open-ended so your kids can get a ton of use out of them.

From sunny backyard afternoons to rainy mornings stuck inside, these indoor outdoor toys are sure to keep little ones engaged and entertained.

Stomp Racers

As longtime fans of Stomp Rockets, we're pretty excited about their latest launch–Stomp Racers. Honestly, the thrill of sending things flying through the air never gets old. Parents and kids alike can spend hours launching these kid-powered cars which take off via a stompable pad and hose.


Step2 Up and Down Rollercoaster

Step2 Up and Down Rollercoaster

Tiny thrill-seekers will love this kid-powered coaster which will send them (safely) sailing across the backyard or play space. The durable set comes with a high back coaster car and 10.75 feet of track, providing endless opportunities for developing gross motor skills, balance and learning to take turns. The track is made up of three separate pieces which are easy to assemble and take apart for storage (but we don't think it will be put away too often!)


Secret Agent play set


This set has everything your little secret agent needs to solve whatever case they might encounter: an ID badge, finger scanner, walkie-talkie handset, L-shaped scale and coloring comic (a printable file is also available for online download) along with a handy belt to carry it all along. Neighborhood watch? Watch out.


Stepping Stones


Kiddos can jump, stretch, climb and balance with these non-slip stepping stones. The 20-piece set can be arranged in countless configurations to create obstacle courses, games or whatever they can dream up.


Sand play set

B. toys Wagon & Beach Playset - Wavy-Wagon Red

For the littlest ones, it's easy to keep it simple. Take their sand box toys and use them in the bath! This 12-piece set includes a variety of scoops, molds and sifters that can all be stored in sweet little wagon.


Sensory play set


Filled with sand or water, this compact-sized activity set keeps little ones busy, quiet and happy. (A mama's ideal trifecta 😉). It's big enough to satisfy their play needs but not so big it's going to flood your floors if you bring the fun inside on a rainy day.


Vintage scooter balance bike

Janod retro scooter balance bike

Pedals are so 2010. Balance bikes are the way to go for learning to ride a bike while skipping the training wheels stage altogether. This impossibly cool retro scooter-style is built to cruise the neighborhood or open indoor space as they're learning.


Foam pogo stick


Designed for ages 3 and up, My First Flybar offers kiddos who are too young for a pogo stick a frustration-free way to get their jump on. The wide foam base and stretchy bungee cord "stick" is sturdy enough to withstand indoor and outdoor use and makes a super fun addition to driveway obstacle courses and backyard races. Full disclosure—it squeaks when they bounce, but don't let that be a deterrent. One clever reviewer noted that with a pair of needle-nose pliers, you can surgically remove that sucker without damaging the base.




Whether they're digging up sand in the backyard or picking up toys inside, kids can get as creative as they want picking up and moving things around. Even better? It's made from recycled plastic milk cartons.


Hopper ball

Hopper ball

Burn off all that extra energy hippity hopping across the lawn or the living room! This hopper ball is one of the top rated versions on Amazon as it's thicker and more durable than most. It also comes with a hand pump to make inflation quick and easy.


Pull-along ducks


There's just something so fun about a classic pull-along toy and we love that they seamlessly transition between indoor and outdoor play. Crafted from solid cherry and beechwood, it's tough enough to endure outdoor spaces your toddler takes it on.


Rocking chair seesaw


This built-to-last rocking seesaw is a fun way to get the wiggles out in the grass or in the playroom. The sturdy design can support up to 77 pounds, so even older kiddos can get in on the action.


Baby forest fox ride-on

janod toys baby fox ride on

Toddlers will love zooming around on this fox ride-on, and it's a great transition toy into traditional balance bikes. If you take it for a driveway adventure, simply use a damp cloth to wipe down the wheels before bringing back inside.


Meadow ring toss game

Plan Toys meadow ring toss game

Besides offering a fantastic opportunity to hone focus, coordination, determination and taking turns, lawn games are just plain fun. Set them up close together for the littles and spread them out when Mom and Dad get in on the action. With their low profile and rope rings, they're great for indoors as well.


Mini golf set

Plan Toys mini golf set

Fore! This mini golf set is lawn and living room ready. Set up a backyard competition or incorporate into homeschooling brain breaks that shift focus and build concentration.


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Even 5 hours of screen time per day is OK for school-aged kids, says new study

Researchers found screen time contributes to stronger peer relationships and had no effect on depression and anxiety. So maybe it isn't as bad as we thought?

MoMo Productions/Getty Images

If you've internalized some parental guilt about your own child's screen time usage, you're not alone. Numerous studies have shown that exposure to significant amounts of screen time in children leads to an increased risk of depression and behavioral issues, poor sleep and obesity, among other outcomes. Knowing all this can mean you're swallowing a big gulp of guilt every time you unlock the iPad or turn on the TV for your kiddo.

But is screen time really that bad? New research says maybe not. A study published in September 2021 of 12,000 9- and 10-year-olds found that even when school-aged kids spend up to 5 hours per day on screens (watching TV, texting or playing video games), it doesn't appear to be that harmful to their mental health.

Researchers found no association between screen usage and depression or anxiety in children at this age.

In fact, kids who had more access to screen time tended to have more friends and stronger peer relationships, most likely thanks to the social nature of video gaming, social media and texting.

The correlations between screen time and children's health

But those big social benefits come with a caveat. The researchers also noted that kids who used screens more frequently were in fact more likely to have attention problems, impacted sleep, poorer academic performance and were more likely to show aggressive behavior.

Without a randomized controlled trial, it's hard to nail down these effects as being caused directly by screens. The study's authors analyzed data from a nationwide study known as the Adolescent Brain Cognitive Development Study (ABCD Study), the largest long-term study of brain development and children's health in the country. They relied on self-reported levels of screen time from both children and adults (it's funny to note that those reported numbers differed slightly depending on who was asked… ).

It's important to remember that these outcomes are just correlations—not causations. "We can't say screen time causes the symptoms; instead, maybe more aggressive children are given screen devices as an attempt to distract them and calm their behavior," says Katie Paulich, lead author of the study and a PhD student in the Department of Psychology and Neuroscience. Also worth noting is that a child's socioeconomic status has a 2.5-times-bigger impact on behavior than screens.

Weighing the benefits with the risks will be up to you as the parent, who knows your child best. And because we live in a digital world, screens are here to stay, meaning parents often have little choice in the matter. It's impossible to say whether recreational screen time is fully "good" or "bad" for kids. It's maybe both.

"When looking at the strength of the correlations, we see only very modest associations," says Paulich. "That is, any association between screen time and the various outcomes, whether good or bad, is so small it's unlikely to be important at a clinical level." It's all just part of the overall picture.

A novel look at screen time in adolescents

The researchers cite a lack of studies examining the relationship between screen time and health outcomes in this specific early-adolescence age group, which is one of the reasons why this study is so groundbreaking. The findings don't apply to younger children—or older adolescents, who may be starting to go through puberty.

Screen time guidelines do exist for toddlers up to older kids, but up to 1.5 hours per day seems unattainable for many young adolescents, who often have their own smartphones and laptops, or at least regular access to one.

Of course, more research is needed, but that's where this study can be helpful. The ABCD study will follow the 12,000 participants for another 10 years, following up with annual check-ins. It'll be interesting to see how the findings change over time: Will depression and anxiety as a result of screen time be more prevalent as kids age? We'll have to wait and see.

The bottom line? Parents should still be the gatekeepers of their child's screen time in terms of access and age-appropriateness, but, "our early research suggests lengthy time on screen is not likely to yield dire consequences," says Paulich.

Children's health

Mom and gorilla bond over their babies at the zoo: ‘It was so beautiful’

The new mothers shared a special moment at a Boston zoo.

Franklin Park Zoo/YouTube

Motherhood knows no bounds.

When Kiki the gorilla spotted a new mom and baby visiting her habitat at the Franklin Park Zoo in Boston, she immediately took a liking to the pair. Emmelina Austin held her five-week-old son Canyon to the glass so Kiki could get a better look.

The gorilla spent nearly five minutes happily pointing and staring at baby Canyon.

Emmelina's husband captured the sweet moment on his phone, in a video that's now gone viral.

Mother shares unique maternal bond with gorilla (FULL VIDEO) www.youtube.com

Why was Kiki so interested in her tiny visitor? Possibly because Kiki's a new mom herself. Her fifth baby, Pablo, was born in October.

Near the end of the video, Kiki scooped up Pablo and held him close. The new moms held their baby boys to the glass and shared a special moment together: just a couple of mothers, showing off their little ones.

"When I walked into the zoo that day, I never could've imagined that we would have had that experience," Austin told ABC News. "It was so beautiful, and we walked out just over the moon."

We can't get enough of the sweet exchange. There's something special about sharing your little one with the world. Mothers of all ages, races–and it turns out, species–understand.

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