Around four out of five mothers in Switzerland breastfeed their babies. Breastfeeding remains a popular option, and with more and more places that are breastfeeding friendly, it's also much easier to do on the go.

Breast milk is free, available anytime and anywhere, and is always at the right temperature. And the quantity of milk is continually adjusted to meet the baby’s needs as it develops. Because of these benefits, breastfeeding is recommended by midwives and doctors, but there are still some things to consider.

Why is breastfeeding important in the first few months?

Breast milk contains proteins, important high-quality fats, carbohydrates, vitamins, minerals and iron. These nutrients provide the ideal combination for a baby’s physical and mental development. Breast milk also contains antibodies, which help to prevent infections. Breastfed babies are often at lower risk of becoming ill – even in later life – and are less susceptible to diabetes, heart disease and allergies. But breastfeeding is about more than nutrition. It helps strengthen the emotional bond between mother and child, and provides affection and warmth.

Why is it dangerous to diet immediately after pregnancy?

Mothers should eat a balanced, varied and healthy diet while breastfeeding. Breastfeeding increases a woman’s energy requirements by about 500 kcal per day. The body takes this energy either from additional food or from reserves accumulated during pregnancy. Sudden weight loss, for example due to a strict diet, can put the baby at risk. In addition, toxins stored in the fatty tissue are released from the body when you lose weight quickly, and can pass into the breast milk.

Can I eat anything I like while breastfeeding?

Some varieties of fish such as swordfish, herring, salmon and tuna should be consumed with caution as they may be contaminated with dioxins and mercury. Substances such as caffeine, alcohol and nicotine should also be avoided, as these can pass into breast milk through the bloodstream and can harm the baby. Taking medication (including alternative medicine) can also be risky, so any medicines required should be discussed with your doctor in advance.

What vitamins does a breastfeeding mother need? What do vegans need to bear in mind?

Breastfeeding mothers should consume plenty of folic acid (e.g. green vegetables), vitamin C (e.g. citrus fruits), vitamin D (e.g. avocados), calcium (e.g. nuts) and iron (e.g. pulses). It's important to get enough protein, because the daily requirement increases by about seven grams when you are breastfeeding. This is equivalent to an extra portion of dairy products, such as 200 ml of milk or one yogurt per day. A vegan diet isn't recommended without supplementary intake of vitamins and minerals found mainly in animal products.

Can I play competitive sports while breastfeeding?

Physical activity is important, but you should be careful not to overdo it. Breast milk can be affected in particular by anaerobic exercise, when the body produces lactic acid as a result of extreme physical activity (e.g. during a marathon). The blood carries the lactic acid into the breast milk and makes it taste sour and bitter, which can lead to the baby refusing the milk. Experts recommend slowly resuming exercise around six weeks after birth. Activities such as Nordic walking, light jogging, inline skating and swimming are good options.

When can I start bottle feeding?

Breastfeeding is a learning process for mother and child, so it can take a while to get the hang of it. For this reason, breast milk shouldn't be given by bottle during the first six to eight weeks.

After that, it's perfectly fine to use bottles with milk that has been expressed beforehand. If you intend to express milk regularly, it’s worth investing in an electric pump. Many pharmacies, hospitals, midwives and breastfeeding advisors have pumps you can hire.

How long does expressed milk keep?

Breast milk stored at room temperature (between 17°C and 25°C) lasts up to eight hours, or less at higher temperatures. You can store breast milk for up to 72 hours in the fridge and if you freeze it in small amounts in sealed containers, it will keep for up to six months.