Tips to survive EPing Early Postpartum
Being a mom comes with its own set of challenges, especially when it comes to navigating motherhood in a world full of distractions (hi, doom scrolling) and demands (boomers butting into your business). For exclusively pumping moms, the journey can be both rewarding and overwhelming. Whether you’ve chosen to exclusively pump out of necessity or by choice, here are some tips to help you along the way.
For context – I am not a CLC or IBCLC. Just a new Mom with ADHD, internet access, and hundreds of hours (and dollars) spent pumping. This is just to get you started
Proper Flange Size. This is what did me in the first few weeks of my exclusive pumping journey. I didn’t fully understand how to measure for the proper flange size and found out the hard way that the “standard” sizes that come with breast pumps are actually sizes for cow udders. You read that right. Cows. 24mm and 28mm are the size of cow udders. Using a sizing kit like this one (affiliate link) that comes with flange inserts will help set you up for success! I actually had to measure my nips a few times and went from a 21mm (improper size), to a 17mm, and after my supply was established and hormones leveled out, I’m now a 15mm. So you might have to measure a few times over those first few weeks!
Establish a Pumping Schedule. Setting a consistent pumping schedule is key to signaling to your body in a similar way your baby would. This will also help in maintaining your milk supply and ensuring that you have enough milk for your little one. I followed the 240 Minute rule from Pump with Purpose and was very strict about it. This means, I was pumping every 3 hours for 30 minutes at a time. I found that the recommended 15-20 minutes left me still feeling full and and resulted in clogged ducts. I would have a late letdown around the 25 minute mark.
Invest in a Good Quality Pump. Having a reliable and efficient breast pump can make all the difference in your pumping experience. Look for a double electric pump that allows you to pump both breasts simultaneously to save time. Check with your insurance on what they cover – they usually will cover some or all of the purchase of a primary pump. Wearables are great for on the go, but I learned the hard way shouldn’t be your primary pump as the motors aren’t as strong and you might not get as good of seal as you would with standard flanges. My top two favorite pumps are the Baby Buddha (you can use code THATMILLENNIALMOM for 10% off) and the Pumpables Genie Advanced. This is going to be blasphemous but…I hate my Spectra 😵.
Invest in a hands-free pumping bra to make multitasking easier while pumping. I thought there was somethin’ up with my boobs because I went through about 7 or 8 different bras before I learned that because of my smaller nipple diameter, it felt like no bras were secure enough because the tunnel on the flange wasn’t as wide. I found that the SimpleWishes Hands Free Pumping Bra worked best those first few months postpartum as the band is sizeable to accommodate for rib flair. My current favorite bras are the Davin & Adley Amelia Bralette and the Amelia Crop Cami (use code THATMILLENNIALMOM for 10% off!) for when I am on the go. The Amelia works great with standard flanges and collection cups. (both links earn me a small commission!). They come in cute colors and are so comfy for both nursing and pumping!
Stay Hydrated and Nourished. I swear those first few weeks into pumping, I was thirsty 24/7!!! Drink to thirst and staying hydrated was really impactful on my supply. So was protein! There’s really no special pill or supplement that I found that worked as well as consistently removing milk, making sure I wasn’t thirsty, and eating adequate protein. I personally try to aim for 30 grams of protein per meal and do what I can do to make sure snacks are rich in fat + fiber. I’d recommend on following Megan Brister @postpartum.weightloss.rd on Instagram. She has Protein + Fat + Fiber (PFF) philosophy that I’ve been following and feel like this is what helped turn my supply around when I was having trouble! If you’re going to add any supplement, I would recommend Mommy Knows Best Brewers Yeast, which is a natural galactagogue. It has about 8g of protein per serving and I add it to my protein shake every morning!
Seek Support and Connection. Exclusively pumping can feel isolating and overwhelming, so it’s essential to seek out support from CLCs and IBCLCs who specialize in exclusive pumping. Bethany Bourgin is a friend and CLC who has a wonderful course that is not a standard one size fits all but is truly educational and will teach you what you need to know about your pump, pump parts, and how lactation works. You can snag the course here (affiliate) or book a 1:1 session here – I did two 1:1 sessions with a CLC early in my pumping journey and that is what actually helped me the most and made it possible to continue pumping for 10 months and counting!
Lastly, don’t forget to prioritize YOU. I know, first hand, how hard the first 12 weeks are trying to establish your supply, figure out what pumps/bras work, how to feed baby and pump, etc. I battled PPD/PPA/PPOCD for months and seeking therapy was a huge help. Finding a community that understood what it was to exclusively pump was huge for me – nursing and occasionally pumping just isn’t the same as exclusively pumping so finding other moms who understand exactly what it’s like has been a huge help. I’ve carved out a little corner on the Instagram for exclusively pumping moms and would love for you to join! You can find me @_thatmillennialmom_ on both Instagram and TikTok 💟