BREASTFEEDING WHILE TRAVELING: HOW TO TRAVEL AS A PUMPING MOM
With the packing of suitcases and booking of reservations, family travel is an adventure in itself. However, breastfeeding while traveling poses a unique set of challenges. Not only do breastfeeding moms need to pack extra bags and supplies, but they have to navigate logistical details like where to pump, TSA regulations, and more.
The key to successfully breastfeeding while traveling is planning ahead. That’s why our Integrative Lactation Consultant, Marisa Baker, is revealing what you need to know about traveling as a pumping mom. Keep scrolling for guidance on where to pump, what to pack, and everything in between.
Tips for Breastfeeding While Traveling
Our Fort Worth lactation consultant shares her tips for traveling as a pumping mom:
Stick To Your Schedule
Whether you’re traveling by car, train, or airplane, the best way to preserve your milk supply is to stick to your regular breastfeeding or pumping schedule. Resist the temptation to skip sessions, as even short(er) sessions are better than nothing.
What to Pack as a Pumping Mom
Here’s what you’ll need to pack when breastfeeding while traveling:
Wireless pump. A cordless travel breast pump allows you to pump milk just about anywhere.
Insulated travel breastmilk tumbler. We love the OG Breastmilk Chiller from Ceres Chill because you can pump directly into it. It holds anywhere from 12 to 34 ounces of breast milk for up to 20 hours of safe chilling.*
Travel nursing pillow. A travel nursing pillow is ideal for feeding on the go. We like this Boppy Anywhere Support Nursing Pillow.
Extras. Make sure to pack multiple bottles and storage bags. You’ll also want to check for adaptors to pump.
Comfortable and accessible clothing. Trust us – this makes pumping and/or breastfeeding while traveling significantly easier.
*If you don’t have an insulated travel breastmilk tumbler, you’ll need translucent storage bottles and ice packs. Note that you can bring breast milk and/or formula cooling accessories (aka ice packs) through airport security – regardless of the presence of breast milk.
Getting Your Milk Through Security
Formula, breast milk, toddler drinks, and food are allowed in carry-on baggage in quantities greater than 3.4 ounces, as they're considered medically necessary. Additionally, your infant doesn’t need to be present for you to carry on breast milk, formula, and supplies. Simply inform the TSA officer that you're carrying breast milk or related items. Then, remove said items from your bag for a separate screening. (Note that TSA X-ray machines are not harmful to food or medicine.)
Where to Pump at the Airport
So, where do you pump at an airport? The Friendly Airports for Mothers Act mandates that all small, medium, and large hub U.S. airports provide a lactation station in each terminal. If you’re struggling to find it, simply ask a customer service representative.
Lactation Consultant Fort Worth
Breastfeeding while traveling can be an exciting, emotional, and overwhelming experience. However, our Fort Worth lactation consultant, Marisa Baker, is here to help you every step of the way.
Whether you have upcoming travel plans or simply want guidance throughout the breastfeeding process, Marisa’s lactation and newborn services will support you throughout your transition into parenthood. Regardless of your needs, she’ll develop an individualized feeding plan that works for you.
Contact our team to learn more or book an initial consultation.
How to reduce pms symptoms naturally
As hormones rise and fall during their menstrual cycle, women can experience a variety of emotional and physical symptoms. But while mild premenstrual symptoms vary from woman to woman, severe PMS symptoms are not normal. If you’re experiencing extreme bloating, breast tenderness, heavy periods, digestive issues, irritability, appetite changes, and mood swings, there’s most likely an underlying cause.
Instead of relying on over-the-counter medications and hormonal birth control methods to curb your symptoms, our integrative medicine practitioners can help you determine the root cause(s). Then, we’ll show you how to reduce PMS symptoms naturally.
How to Reduce PMS Symptoms Naturally
Wondering how to reduce PMS symptoms naturally? We’d recommend starting here:
Diet and Nutrition
We say this all the time, but food truly is medicine. If you’re struggling with PMS symptoms, try increasing your calcium consumption. However, because dairy products are inflammatory to most, we recommend opting for calcium-rich alternatives like:
Eggs
Cucumbers
Baked beans
Fennel
Chickpeas
Oranges
Sesame seeds
Dried apricots
Brazil nuts
Broccoli
Walnuts
Bok choy
Artichokes
Kidney beans
Kale
Almonds
People with PMS symptoms will also want to ensure they get enough vitamin D through sunlight, fatty fish like salmon, and/or supplements (dosage differs based on the individual).
Another way to combat PMS symptoms is to eat less, more often. Not only does this reduce premenstrual bloating, but it stabilizes your blood sugar. This keeps you energized and calm(er) throughout the day.
Be wary that salty foods can increase bloating. And foods high in sugar can cause drastic blood sugar fluctuations, which worsen fatigue and mood swings. Additionally, high-fat foods increase prostaglandin levels, which can increase the severity of menstrual cramps.
Exercise
Research confirms that regularly engaging in 20 to 30 minutes of light exercise can alleviate PMS symptoms. Plus, the endorphins released throughout will boost your mood and energy levels, support healthy sleep, reduce stress, and minimize any pain you’re experiencing.
To reap the most benefit, try to exercise regularly throughout your cycle (instead of just before your period). We recommend cycle syncing to align your exercise routine with your fluctuating hormones:
Menstrual phase. Engage in light movements like yoga or brisk walks.
Follicular phase. Because your hormones are low, stick to light cardio like hiking, jogging, or vinyasa yoga flows.
Ovulation. Opt for circuit, high-intensity exercises (like HIIT or spin classes), as your energy is higher.
Luteal. Your energy levels will dip as your body prepares for menstruation. Light-to-moderate exercises — like strength training or pilates — are best.
Reduce Caffeine and Alcohol Intake
Many of us reach for caffeinated drinks when PMS fatigue starts to hit. However, caffeine elevates heart rate and adrenaline levels, increasing stress and anxiety. Some people also find that caffeine upsets their digestion, furthering abdominal discomfort.
Similarly, alcohol increases fluctuations in blood sugar levels, worsening PMS symptoms. Alcohol is also dehydrating and prevents you from getting a good night’s sleep – both of which are essential during menstruation.
Supplementation
Maintaining a varied diet of unprocessed, nutrient-dense foods can help prevent nutrient imbalances. And some studies have linked PMS symptoms to low nutrient levels. Those include:
Calcium. Our body’s natural calcium levels fall the week before menstruation. To increase calcium intake, eat more seeds, almonds, beans, lentils, and leafy greens. You could also discuss calcium supplementation with your healthcare practitioner.
Vitamin B6. Supplementing with vitamin B6 has been shown to reduce mood swings and anxiety. Potatoes, peas, cabbage, and bananas are all great sources.
Magnesium. Some clinical trials have found that increasing magnesium intake minimizes PMS symptoms like bloating, migraines, mood swings, and anxiety. Our favorite dietary sources of magnesium include spinach and nuts.
Of course, your supplement needs depend on your specific body and circumstances. Make sure to check with your healthcare provider before embarking on a supplement routine, as some supplements interfere with existing medications.
Herbal Remedies
While there is limited research on herbal remedies for PMS, some women swear by them. We recommend trying:
Evening primrose oil. Evening primrose oil is the most-studied herb for PMS and breast tenderness.
Chasteberry. Chasteberry is thought to reduce prolactin production and breast tenderness.
St. John’s wort. This herbal remedy eases anxiety, depression, and irritability.
Ginkgo. One study found that taking 40mg of ginkgo three times daily reduced PMS symptoms like bloating, fatigue, and insomnia.
Integrative Fort Worth Primary Care
If you were wondering how to reduce PMS symptoms naturally, we hope today’s article offered some clarity. As an integrative Fort Worth primary care practice, R+R Integrative Medicine takes a whole-person approach to healthcare, addressing the physical, emotional, and mental well-being of patients.
Because we focus on the root cause, we’ll strive to improve your overall quality of life – instead of merely slapping a bandaid on symptoms. If you’re experiencing severe PMS symptoms, we’ll help determine (and treat!) the underlying cause. Contact us to get started.
Everything you need to know about peptide therapy
Peptide therapy is gaining immense popularity in regenerative medicine – and for good reason! Peptides are responsible for a variety of bodily functions, but as we age, our natural peptide levels decline. This weakens our bones and immune system, slows our metabolism, amplifies fatigue, disrupts mental clarity, and much more.
Peptide therapy is a revolutionary treatment that replenishes our peptide stores. By doing so, it offers a multitude of health benefits ranging from muscle and joint recovery to sleep and cognitive improvements.
So, if you’re struggling with age-related weight gain, brain fog, immune deficiency, or sexual dysfunction, keep scrolling. Today’s article covers everything you need to know about peptide therapy, as well as which peptides are right for you.
What Are Peptides?
As you probably already know, proteins are long chains of amino acids. Peptides, on the other hand, are shorter chains of amino acids. Therefore, you can think of peptides as small fragments of protein.
Peptides support a variety of bodily functions that include building muscle, burning fat, and losing weight. Some peptides are designed to stimulate human growth hormone (HGH) and are called growth hormone-releasing peptides (GHRP). And other peptides are designed to support specific goals like weight loss or the reduction of joint pain.
As we mentioned, our natural peptide stores decline with age – that’s where peptide therapy comes in. By replenishing our peptide levels, this treatment supports bone and muscle strength, heals damaged tissues, wards off diseases, boosts energy levels, improves skin elasticity, and optimizes mental clarity.
At R+R Integrative Medicine, we prescribe peptides for weight loss, athletic performance, sleep, hair growth, and more.
Benefits of Peptide Therapy
Peptide therapy offers a variety of health benefits that improve one’s quality of life:
Increase Energy
If you’re struggling with fatigue or lack of energy, peptide therapy revitalizes your body by optimizing energy production.
Enhance Immune Function
Peptides strengthen the body’s immune response, making you less susceptible to — and better equipped to ward off — diseases.
Improve Sleep
Peptide therapy regulates your sleep patterns, ensuring you get a restful night’s sleep.
Enhance Cognitive Function
The cognitive-enhancing effects of peptide therapy are ideal for improving memory, mental focus, and clarity.
Treat Health Conditions
Peptide therapy also addresses specific health concerns:
Weight management. Getting peptides for weight loss regulates your metabolism and reduces fat accumulation.
Hormone imbalances. Peptide therapy restores equilibrium to your body’s hormones, improving mood, energy levels, and overall well-being.
Chronic pain. Specific peptides have analgesic properties that help manage pain.
Most Popular Peptides (& Their Uses)
As we mentioned, we prescribe different peptides for different reasons. Here’s a glimpse of the most popular peptides and their benefits:
1. BPC-157
BPC-157 is a peptide that treats diseases of the GI tract and musculoskeletal injuries. It stands for “body protective compound”, and it’s often used for stomach and intestinal conditions like leaky gut and inflammatory bowel disease (IBS). It also accelerates the healing of soft tissues after injury.
2. Thymosin Alpha 1 (TA-1)
This powerful peptide is produced by the thymus gland, which is a critical part of the immune system. It’s most often used to treat chronic viral diseases. However, it also boosts immunity and controls inflammation associated with chronic diseases.
3. Ipamorelin with CJC
This combination of peptides stimulates muscle development by increasing the blood level of hormones associated with growth. We prescribe it to increase muscle mass and strength, decrease body fat, accelerate recovery, improve sleep, and enhance cognitive function.
4. PT-141
PT-141 treats sexual dysfunction and related issues. Essentially, this peptide enhances sexual desire and increases sexual satisfaction in both men and women. It works by stimulating the melanocortin system, which regulates sexual arousal.
5. Semaglutide
This injectable drug was initially used as diabetes medication. It prompts the body to produce more insulin, which lowers blood sugar (glucose). When used in combination with diet and exercise, it supports weight loss. It can also reduce the risk of heart disease, diabetes, and cancer in people who are overweight or obese.
Peptide Therapy in Fort Worth, Texas
Interested in peptide therapy in Fort Worth? Our Integrative Medicine team would love to help you explore your options and determine the best peptide(s) for your medical needs. Contact our team to schedule an appointment today.