While you might not know this, Christmas time truly can present it’s own set of breastfeeding barriers . . . from foods that are popular at Christmastime that can decrease supply, to making sure you’re taking the right kind of decongestant for a breastfeeding mama. . .

but as long as you are aware of them and go into the Holidays well prepared with a few key reminders . . . it’ll keep the stress out of your nursing relationship, so that you can focus on enjoying your Holidays!

 Tip #1 Stay Hydrated

With all the yummy liquid treats we have during Christmastime, it can be appealing to pass on good old H2O for a soda at a christmas party, a sparkly cocktail, a glass of eggnog, or (can you say YUMMY?) a peppermint latte. But it’s important to remember to balance out all those delicious dessert drinks with enough water – ideally 6-8 glasses (or bottles of water) a day, in order to stay hydrated.

• Caffeine and alcohol not only dehydrate your body, but both can be a contributing factor in milk supply issues. So make sure not to over-do the Christmas themed lattes and pour yourself a glass of water or 100% fruit juice at your next holiday shin-dig. Your body will retain more energy, and it will be in prime condition to continue to make plenty of mommy’s milk for your little one!

Tip #2 Take it Easy

Like I said before, the holidays can get stressful at times. Feel free to relinquish control over things like cleaning, shopping, gift-wrapping, and decorating when you need a break – put that energy into making sure to continue to connect with your partner, immediate family, and your baby.

• So what if hubby does the dishes differently than you do, or if he rolls the bath towels instead of folding them flat. It’s still getting done, right? Do what you can to ease the pressure of normal duties around the house so that the extra stressors of the holiday season don’t get to you.

Tip #3 Shop Smart

And I’m not talking about Black Friday or comparison shopping for deals . . . I’m talking about planning your shopping excursions so that they are good for you and your baby.

• Respect your child’s napping and feeding schedule – plan your trips accordingly, and think about places that you can nurse comfortably while you are out
•  If you’re exclusively breastfeeding, being out shopping for the Christmas season with your little one should not be your reason for starting to try bottles or supplementing with formula. Lots of malls have comfortable and semi-private sitting areas in certain places that you can us to nurse very comfortably.
• Upscale department stores like Neiman Marcus or Nordstrom commonly have a sitting area separate from the toilet in their ladies rooms; some that I have been to have chaise lounges! These type of places are great places for nursing your baby while out and about. They are quieter and less chaotic than the food court or random bench, and much more comfortable than the car. And your baby still gets to enjoy the comfort of mom’s breast, even when you’re out and about.

During the holiday season, there is a lot of out and about going on. Remember that in most US states, breastfeeding mothers have the right to breastfeed (without covering) wherever they are authorized to be. So public places like the mall? Your child’s school at the Holiday Pageant? Go for it! Plan according to your nursing needs, and your baby will thank you for it.

Thinking ahead to places that you feel comfortable nursing while out of the house can make a shopping trip or other activity much less stressful.

(and if anybody sees you – *GASP* – then you’ll be a beautiful poster child for the normalization of breastfeeding, with a lovely smile on your face, and a happy baby to boot)

Tip #4 Watch What You Eat

No, I’m not talking about calorie intake – though that is something to consider, with all the food that is associated with Holiday time. No, I’m speaking about specific foods popular during the holidays that really CAN mess around with your milk supply and/or the taste of your milk. Here is a short list of the primary offenders . . . not that you need to avoid these foods entirely, but just eat them in moderation, and watch out for any signs that they may be affecting you or your baby.

Peppermints and candy canes

Spearmint candies

Sage (this is a popular Turkey seasoning, but is found in other holiday recipes as well)

Parsley

Decongestants like Sudafed

Menthol cough drops

Garlic (affects the taste of milk, not supply)

Milk products (affects the taste or tolerance of milk, not supply)

For most moms, its necessary to eat large amounts of these foods in order to have adverse affects on milk supply and/or milk tolerance.

But keep in mind that you may be eating a lot of these foods when you combine them together with each other. The amount of sage flavoring a slice of turkey won’t stop you from producing milk on its own – but it’s entirely reasonable to experience a drop in supply if you use different ones in combination with one another¹.

For example, you could eat turkey, stuffing, gravy, or finger foods at several different parties over the holidays that contain sage, parsley or both, then munch on candy canes with your kids during the day, have some peppermint bark with the hubby after bedtimes, drink holiday teas and coffees flavored with peppermint or spearmint in the mornings, and pop a couple sudafed and menthol cough drops per week to rid yourself of that nasty seasonal stuffy nose and sore throat – and a combination like that can lead to a decrease in your milk supply.

• If your nursling seems unusually fussy during or after feedings
• If your nursling pulls on your breast
• If your nursling wants to nurse much more often than usual

. . . then you might take a look at what your intake of these popular holiday food items has been – because it can and does make a difference for some moms.

This type of behavior can also signal extra amounts of stress/tension in the nursling and/or mom, so think about your emotional state as well if you see these types of behaviors.

Just keep an eye out for unusual nursing behaviors, and be aware of the physical and emotional stressors that can cause them.

Tip #5 Don’t Hate, Educate

The Holidays are a social time. Friends, co-workers, neighbors, family members . . . you’ll see so many people socially over the Holidays that you’re bound to get some interesting opinions and conversations out of them. This gets even more complex when you throw a nursing mom into the picture.

If you’re visiting friends and relatives, what should you do when your baby or toddler needs to nurse?

What if someone makes a negative comment about breastfeeding or tells you you should let go a little and let your baby have a little formula so that you can have a night out?

These kinds of situations can get stressful for a breastfeeding family. The majority of Americans are badly educated on breastfeeding topics, but are very outspoken and steadfast in their own opinions. Will your nursing relationship cause drama during your holiday celebrations with friends and family?

I truly hope that you don’t have any run ins with friends and family over your choice to breastfeed for the benefit of your child – but if you do, I say the thing to do is not to hate, but to educate. Don’t get mad about comments that are false or hurtful – instead, carry some interesting facts about breastfeeding benefits around in your head, ready for times when you need to educate someone on the merits of breastfeeding and the irreplaceable benefits of a nursing relationship.

These suggestions from Lauren at Nursing Freedom are both useful and a little entertaining as well.

Buying into drama by becoming upset about a situation can fuel a fire so very fast. When Aunt Bernice says you’re spoiling your baby by breastfeeding on demand, or your co-worker makes a degrading sexual comment about breastfeeding at a work event, just take a deep breath, and offer some interesting and solid facts that can educate them to a better understanding of breastfeeding, why it’s important, and why you advocate for it. Not only will it save you some drama, but it’ll make a difference in the education of our nation on feeding choices.

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I hope that these tips serve you well over the Holiday season. You may not need to use any of them, or you may find yourself using all 5 during the next couple of months. Just keep these social ideas, scheduling tips, personal care suggestions, and food items and ingredients in mind over the holidays – and make good choices that will benefit you, your baby, and your family. Remember that stress, dehydration, and large amounts of caffeine, alcohol, and social drama can also contribute to a drop in supply.

The Holidays are a joyous time, filled with friends and family, decked out shopping malls, and holiday fairs, recitals, and parties. But all of these great holiday traditions can put undue stress on a nursing relationship right under your nose. With these few tips, I hope that you can continue your nursing relationship happily and easily through the Holidays and beyond!

This post has been edited from a previous version by Amy Willa