benefits are well worth it. Breastfeeding keeps a mother and baby close even when they are apart. Breast milk helps keep your baby healthy. Breastfeeding saves money.

Plan during pregnancy: Learn as much as you can about breastfeeding. Find support, a role model, a knowledgeable advisor, a person whose shoulder you can lean on.

After the birth: Enjoy this time to the fullest with your baby. Breastfeed often to establish a good milk supply. Avoid pacifiers, bottles or foods other than breast milk for the first four weeks after your baby is born. Choose a pump, talk to someone knowledgeable about pumps and other mothers. After purchasing read the instructions carefully regarding use and cleaning. After four weeks practice expressing. Don't be discouraged with the small amount you might get at the beginning. Remember what you pump is a bonus.

A good time to pump is first thing in the morning when the baby is taking one breast you can pump the other side. Or you might start pumping one hour after a morning feed. If you are feeling full after a feed at any time try expressing some milk.

Find a caregiver for when you start back to work who is supportive of your decision to continue breastfeeding while working.

Two weeks before work: Discuss your plan with your supervisor. Talk about where you are going to pump and when. Give assurance that you will be able to maintain your workload.

Arrange a short first week, for example: return to work on a Wednesday or Thursday. Begin to establish a milk expression schedule about one to two weeks before you go back to work.

If you are not able to express at work, drop one feeding during the day and introduce a substitute so your milk supply has a chance to adjust. Some mothers arrange for baby to be brought to them at work or they go to breastfeed their babies at lunch time.

Leave your baby with the babysitter for a few hours two or three times so they can get to know each other. Teach your baby sitter about expressed breast milk. Breastmilk looks different than formula. Since it is not homogenised it separates and will need to be mixed gently before giving it to your baby.

Remind her not to use the microwave to warm the expressed milk since this destroys some nutrients in the milk and can easily become over heated.

Demonstrate how you hold your baby for feedings and tell her that you would like to have your baby cuddled while being fed a bottle, as this is what she is used to.

Hold a dress rehearsal for your first day back to work for example, packing bags, transporting expressed milk, and traffic considerations. Try to get plenty of sleep the week before returning to work.

Returning to work: Take it a day at a time remember that your return to work can be an emotionally and physically draining time whether or not you are breastfeeding.

Excitement, nervousness, guilt, sadness and joy are a few of the emotions you might experience.

Feed your baby before you go to work and as soon as you can after picking her up from Day Care as this decreases the amount of milk you need to express.

Set up a routine for pumping: Wash your hands.

Set up your pump, perhaps setting up a picture of your baby.

Have a cool drink and a snack.

Prepare for storage of the expressed milk afterwards.

Cleaning the pump parts.

At first you may find pumping at work a bit complicated. Be assured that in time you will learn to relax and feel rejuvenated. Try to keep a relaxed attitude, regardless of how you think co-workers might feel about someone expressing milk. You can keep you activity to yourself, or you may find that your co-workers are fascinated and start to ask questions. If anyone speaks disapprovingly, brush off his or her comments. Remember you have chosen to do this for your baby and yourself, nobody else's opinion matters! Always pump earlier rather than later thus preventing feeling uncomfortable and leaking. If you feel a let down reflex and your milk may start to leak, apply firm pressure to your nipples using your forearms and the leaking will stop.

Ask the babysitter to keep track of how much milk your baby is taking each day so you know how much expressed milk to put in each bottle.

During these first few months take care of yourself. Going to bed early and eating a healthy diet is essential. Afternoon naps on Saturday and Sunday for the first six months should be the rule. Stop all but the most necessary household cleaning and other chores for now.

Breastfeeding will provide a rest stop at the end of the day. You may find that your baby feeds more at night on the days you go to work. Bringing your baby to bed or nearby in the crib can give you more sleep at night.

Breastfeeding at home on days off will help maintain the good milk supply.

Some babies are fussy and demanding the moment their mother arrives at Day Care, remember they are just trying to express all the frustration and other feelings that they have built up during the day. This might be a good time to feed baby before you leave the Day Care. If this is the case ask the babysitter not to feed your baby for about two hours prior to your arrival.

Support and encouragement by the people around you is important so don't hesitate to ask for help. Remember any amount of breastfeeding is wonderful! By Kathy Chapman Bermuda Breastfeeding Promotion Network HEALTH AND SOCIAL ISSUES HTH