Healthy Living in the North

Protecting the vulnerable: the reality of flu

As a former public health nurse (that person who immunizes you at public clinics), getting the flu shot was always about protecting my patients … until it got more personal. In 2015, my parents called to let me know they had the flu and they weren’t doing well. They asked if I could come to visit and bring over a few essentials, and my mum mentioned she was worried about my dad. After a short chat with her, I went straight over.

My dad is immune compromised. One year prior, in 2014, he had survived bladder and prostate cancer after extensive surgery that left him with a urostomy. He also has chronic kidney disease, which makes becoming ill and dehydrated very dangerous. When I arrived at my parents, I found my dad had a high fever, was lethargic, achy all over, and very weak. One look at him, and I knew we had to go to the emergency room.

family, flu, aging

Getting your flu shot protects you and loved ones (like my dad!) from flu-related complications.

Influenza had left him dehydrated and with the beginnings of a kidney infection. He felt unable to eat or drink, which quickly progressed to being unable to keep anything down. Although not a symptom of the flu itself, this was a glimpse into a 17-day saga of complications caused by influenza and dehydration.

Ten days later, dad was still in the hospital, unable to eat or drink, or pass anything through his digestive system, and he was put onto IV nutrition. We were all getting worried: my family and the doctors. Following tests and multiple procedures, he underwent abdominal surgery to investigate. The doctors found adhesions of scar tissue that formed in his bowel from his previous surgery for cancer and, once ill and unable to eat and drink well, the tissue formed a blockage in his bowel.

The two and a half weeks dad spent in the hospital were scarier and more stressful than cancer and kidney disease combined. He could have died. It became obvious to our whole family how fragile his health really could be. It was a clear reminder of the devastating impact that influenza can have on a person with complex medical issues and history. It was also my own, real-life reminder of why protecting vulnerable populations from the flu is so vital to their health.

Today, I’m an occupational health nurse (that person who pokes Northern Health staff at staff clinics and educates people about immunization). Putting my professional hat back on, I want to remind you that the Provincial Influenza Prevention policy is in effect from December 1, 2017 to the end of flu season (around March 31, 2018). Staff, patients, and visitors are asked to help protect immune-compromised populations (like my dad!) from the flu by ensuring you are immunized or that you mask when you’re in a patient-care area at Northern Health facilities.

Oh, and in case you’re wondering, I’m happy to report that dad is living a healthy life to its fullest! He and mum are currently backpacking in Southeast Asia!

Ami Drummond

About Ami Drummond

Since moving to Prince George in August 2016, Ami has enjoyed learning her role as an Occupational Health Nurse & Safety Advisor. Ami works with employees, physicians, managers and leaders to incorporate health and safety into their daily work. Outside work life, Ami enjoys hiking with her daughter and hound dog.

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Foodie Friday: Halloween celebrations – more than just food

One of the many beauties of living in Canada is the dramatic change in seasons, each one bringing something to look forward to. What do you look forward to in the fall?

For many, one of the most exciting days is Halloween, especially for the kids (or perhaps the inner child in all of us adults!). While it might seem odd for some cultures in the world to think about kids going door-to-door asking strangers for candy, Halloween is a huge part of our culture in North America. Do you know how Halloween originated? An ancient Celtic festival called Samhain gave birth to what we now know as Halloween. The Celts celebrated the harvest and the start of the long winter. The festival was celebrated on October 31st, when the boundary between the living and the dead was believed to be at its weakest.

Nowadays many children look forward to dressing up, trick-or-treating around the neighbourhood, and coming home with a huge loot of candy. This means eating foods that may not be the most nutritious. In my family growing up, our Halloween tradition was always having hot dogs before we went out trick-or-treating.  During this time of celebrating, it is important to recognize that food provides more than just nourishment.  Food is a huge part of our culture and celebrations, and Halloween can be used as an excellent teaching opportunity for moderating enjoyable treats.

While trick-or-treating is exciting for the children that can enjoy candy, there are many children that live with severe food allergies who are unable to take part in all of the treats that are handed out. Around 2.5 million Canadians self-report having at least one food allergy. The highest incidence is found in young children, less than three years of age. How do you ensure a fun Halloween for all the kids in your neighbourhood? One initiative that supports making Halloween safe and fun for all children is the Teal Pumpkin Project. This initiative encourages families to place a teal pumpkin in front of their home, which indicates that non-food treats are available for those who either have food allergies or other kids that cannot have candy for some reason.

Learn the details about participating in this initiative at: Teal Pumpkin Project.

Can you see yourself participating in the teal pumpkin project this Halloween? Even if you don’t have a teal pumpkin to display, definitely feel free to give out non-food treats on Halloween – you never know what the little ghosts and goblins will choose.  To make it clear that your house is giving out non-food treats, you can display a poster like this one:

teal pumpkin project poster

The Teal Pumpkin Project is an initiative that encourages families to place a teal pumpkin in front of their home to indicate non-food treats are available for those with food allergies.

If you feel like following my family tradition and possibly having a hot dog before going trick-or-treating with your little ones, check out the Prince George Farmer’s market cookbook called “Cooking with the Market” for a very unique hot dog recipe. The recipe uses zucchini as a bun and is a great way to use up those zucchini’s that you may have leftover from the harvest. The recipe is definitely unique, but it might make getting a few vegetables in before the candy a bit easier.

Lindsay Kraitberg

About Lindsay Kraitberg

Lindsay is a registered dietitian working regionally with the CBORD (a food and nutrition database used in food services) team as well as in complex care. Originally from Vancouver Island, she grew up in the small town of Duncan then lived in Halifax, Nova Scotia for four years before relocating to the north. Lindsay thoroughly enjoys her position with Northern Health as she works with many different health care teams and learns something new every day. When Lindsay isn’t at work, you can find her snowboarding in the winter and hiking, biking or camping in the warmer weather.

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Sit less and move more for a healthier workplace

In honour of Healthy Workplace Month, I want to encourage you to take a good look at your workplace. So, what does a healthy workplace look or feel like? It could include things like:

  • The physical environment being set up to support movement, interaction, and activity.
    • Meeting spaces that are conducive to standing and stretching.
    • Bicycle storage and changing/showering facilities.
    • Sit/stand workstations in offices.
  • The social environment and workplace culture making employees feel valued and supported to pursue wellness inside and outside of work.
    • Flexibility in schedules.
    • Lunch or coffee time walking groups.
    • Workplace wellness challenges and incentives.
    • Access to programs and activities onsite, nearby, and/or at discounted rates.

Why is it important to foster and support employees to be healthy? Healthier employees tend to display:

  • Improved productivity.
  • Increased job satisfaction.
  • Decreased absenteeism (sick time, injuries, recovery time, etc.).

We know that, in theory, moving more and sitting less is better for you; however, today’s culture of convenience and constantly advancing technology has, in many cases, removed the need for physical movement at work and during leisure time. We literally only need to lift a finger (okay, maybe a few fingers) to connect with a colleague via email; that the colleague is sitting mere steps away rarely stops us from taking the “instant” route. We petition to have office printers moved closer to our desks in the name of increased efficiency and time savings when, in reality, we should be moving them further away to allow for more frequent breaks from sitting and staring at screens.

According to the latest Canadian Health Measures Survey, approximately one in five Canadian adults are meeting the current physical activity guidelines. Considering over sixty percent of British Columbians are members of the workforce, and most workers are spending a great deal of their waking hours either at or getting to and from their jobs, doesn’t it just make sense to target the workplace when looking to increase physical activity and overall wellness?

Even those who are managing to achieve the recommended amount of physical activity outside of their working hours are not immune to the health risks associated with excess sitting while at work.

Workplace wellness sometimes means stepping out of the office!

What can you do to help make your workplace healthier? Here are a few ideas to get you started:

  • The next time you organize or attend a meeting, why not either suggest a walking meeting?
  • If a walking meeting isn’t possible, start the meeting off by giving (or seeking) permission for all attendees to feel free to stand, stretch, and/or move around the room as they feel the need. Many people don’t feel comfortable to do this for fear of appearing disrespectful or distracted, when in reality it will likely lead to improved attention and focus.
  • Request or initiate wellness programs (check out ParticipACTION’s) and/or activities with your colleagues (i.e. walks during your breaks, organize or sign up for corporate recreation/sport teams or events, activity challenges, etc.). For extra fun and competition, open up your challenge to other workplaces.

Being active is usually far more fun with others, so don’t disregard the value of camaraderie and social support networks as you strive to make your workplace healthier. Having positive influences and relationships make going to work a far more enjoyable and rewarding experience, and I guarantee the benefits will extend far beyond your workday.

Send us photos of your workplace wellness activities; we’d love to see what makes your workplace a healthy one!

For inspiration to get going, check out this Healthy Activity Ideas List from the Healthy Workplace Month website.

Gloria Fox

About Gloria Fox

Gloria Fox is the Regional Physical Activity Lead for Northern Health’s Population Health team. She is a graduate of the University of Alberta’s faculty of PE & Recreation, and until beginning this role has spent most of her career working as a Recreation Therapist with NH. She has a passion for helping others pursue an optimal leisure lifestyle and quality of life at all stages of their lives. In order to maintain her own health (and sanity), Gloria enjoys many outdoor activities, including hiking, camping, canoeing, and cycling, to name a few. She is a self-proclaimed foodie and her life’s ambition is to see as much of the world as possible.

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Eating well at work: what Northern Health staff have to say

Have you ever tried to make a lifestyle change, say tweaking your eating habits, and it didn’t quite work out? My past efforts have taught me that success is more likely to happen when you consider what is needed to make “the healthy choice the easy choice”. I find that different strategies are needed for home, work, and fun.

In recognition of October’s Healthy Workplace Month, I asked a few work colleagues throughout the region to share with me what makes it possible to eat well at work. Here’s what I learned:

 Planning at home can support easy access to your preferred food

I have a morning routine that includes packing a lunch. I also try eat away from my desk. It’s important for me to take a break.”

“I typically bring a week of snacks with me on Monday to save time and take the guess work out of snack planning. Some of my favourites are whole fruit, cut up veggies, homemade muffins or cookies, oatmeal packs, yogurt, cheese cubes, and boiled eggs.”

Supportive work colleagues and spaces make a difference

We plan potlucks a few times a year, with a focus on balancing out dishes to include all four food groups – and we always leave room for dessert!”

“I appreciate that we have a space at work where we can eat together. I really enjoy spending social time with work colleagues catching up, sharing food and recipes, laughing and relaxing.”

“It’s great that we have access to a kitchen to safely store and prepare lunches. It means I am not stuck eating sandwiches every day!”

“We’ve changed the culture at our worksite so that our staff room isn’t the “dumping ground” for people’s unwanted sweets. Years ago, there would be bags and bags of leftover Halloween candy, boxes of Christmas chocolates, or Valentine and Easter treats on the communal table – it was hard to not eat it when it was sitting there. Some days I’d feel sick from eating so much candy. It’s better now because if I want a seasonal treat, I can bring my own or accept one if it’s offered.”

Tasty, healthy, options that anyone will love!

 Management support, whether through policy, resources, or events, really shows that my workplace values my health

Twice a year, our managers host social events for all staff — one is a bbq and the other is a luncheon. There is always a great variety of food.”

“It’s great that we have approachable dietitians at our workplace. I like that they have a flexible approach to what healthy eating is, and they make me feel good about my food choices.”

“My team lead tries to follow the Eat Smart, Meet Smart guidelines when planning our team meetings. This means we have more healthy options to choose from, and we’re more likely to have a fruit bowl instead of a box of doughnuts at meetings these days!”

As you can see, there is a variety of strategies that people feel make healthy eating easier at work. For some additional thinking, check out Marianne’s blog about Workplace celebrations:  More than just food and Beth’s blog about Eating smart at work.

I’d love to hear how your workplace makes it easier for you to eat well!

Flo Sheppard

About Flo Sheppard

Flo has a dual role with Northern Health—she is the NW population health team lead and a regional population health dietitian with a lead in 0 – 6 nutrition. In the latter role, she is passionate about the value of supporting children to develop eating competence through regular family meals and planned snacks. Working full-time and managing a busy home life of extracurricular and volunteer activities can challenge Flo’s commitment and practice of family meals but flexibility, conviction, planning and creativity help!

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Nine reasons to quit smoking today

I had been smoking for 58 years. When I decided that enough was enough I was smoking over two packages a day. I had tried everything over the years to quit, but nothing seemed to work for me. This time I was determined that I was quitting no matter what. I started using the 14mg patch, weaned down to 7mg, which I kept on for a while. And no, I wasn’t forced to quit smoking if that what some of you may be thinking. I quit because I was sick and tired of allowing cigs to take over my life, and throwing $124.00 a week to the wind, and living on a pension, meant a lot of times doing without something just to please my addiction. Today I don’t have to say no to my friends when they invite me to join them for lunch, because now I have money to be able to do that and a whole lot more. And for anyone reading my story, read it a few times, because if I can do it after 58 years, I know anyone can.”

-Diane from Prince George, BC

It’s not easy

As Diane shares on QuitNow, tobacco users often think about quitting but struggle to find a solution that works for them. Elder Leonard also faced challenges before quitting. He shares on QuitNow:

Are you wishing that you never started? Do you hope that your kids never start? You are probably planning to quit someday. Why not make it today? Have a look at these nine reasons to quit and feel free to add your own.

Nine reasons to quit smoking

  1. My health will improve within eight hours of my last cigarette.
  2. I can stop worrying about how smoking is hurting my health. I will lower my chances of getting cancer, heart disease, lung disease, and other disabling diseases. I will also look younger.
  3. Winter is coming. I won’t have to go outside in nasty weather to smoke or buy cigarettes etc.
  4. I will save money! I will have more money for Christmas and other fun stuff.
  5. My clothes, house, or car won’t smell like smoke.
  6. I won’t have to live with the constant cravings to smoke or chew once I have quit.
  7. I will feel more in control of my life. Smoking isn’t cool anymore.
  8. I will no longer expose my friends and family to the harmful effects of second hand smoke.
  9. I will help prevent my kids from getting addicted to tobacco.

Free supports are available

The Provincial Smoking Cessation Program helps eligible BC residents who wish to stop smoking, or using other tobacco products quit, by covering the cost of nicotine replacement therapy (NRT) products, and helps with the cost of specific smoking cessation prescription drugs. Visit your local pharmacy to pick up your first month of patches, gum, inhalers, or lozenges. There are twelve weeks left in 2017 and you can access another twelve weeks of NRT in January of 2018.

Learn more

You can also access counselling by phone, email or text. Visit QuitNow or call 1-877-455-2233 for support from QuitNow services.


Northern Health supports the cultural and ceremonial uses of tobacco and recognizes that the benefits of traditional tobacco use can outweigh the potential harms.

Nancy Viney

About Nancy Viney

Nancy is a registered nurse working in Northern Health’s population health team. She often imagines a day when no one in northern British Columbia suffers from the harmful effects of tobacco. In her time off, she enjoys spending time with her family and friends, especially her two little grandchildren! Nancy also enjoys quilting, knitting, crocheting and many other home spun crafts.

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October is Canada’s Healthy Workplace Month

While October is a very busy month for a variety of health promotion topics, one definitely worth talking about is Canada’s Healthy Workplace Month®! What began in 2001 as Canada’s Healthy Workplace Week has now grown to a dedicated month with a year round website, promoting the importance of workplace health in organizations and the well-being of employees in workplace settings.

The website serves as a resource where organizations of all sizes can inspire and share their accomplishments with others, as well as access a variety of tools that can support the promotion of healthy workplace practices. With the majority of the population (60%) spending their waking hours at a workplace setting, we should make it a top priority to ensure that most of those hours support health in a positive way!

The main goals of Canada’s Healthy Workplace Month® (CHWM) are to:

  • Increase awareness of the need for a comprehensive approach to workplace health in Canada that is influenced by the four elements of a healthy workplace:
    • Healthy Lifestyles
    • Workplace Culture and Mental Health
    • Physical Environment
    • Corporate Social Responsibility
  • Provide healthy workplace tools, resources and best practice examples, through Healthy Workplace Month, to help organizations create healthy workplaces with benefits for employees and themselves
  • Increase the number of healthy workplaces in Canada

    Taking our meeting outside for a change of scenery!

At my workplace, we have a really great group of staff that work together to make each day a positive experience. When an opportunity arises, we take our meetings outside or for a walk around the block. A handful of staff also have a friendly competition going to see who can get the most steps in each week. The numbers have been impressive – so much so that a recent weekend challenge had people questioning whether or not someone put their Fitbit on their dog! Who knew that hiking the Berg Lake Trail could get you over 100,000 steps in a weekend?

We are known to have great lunch potlucks, where we share our favorite nutritious recipes and take some time to connect with one another on a more social level. Our efforts to grow produce in a community garden plot near our work-site has so far proved to be unsuccessful, but we will keep trying! Our goal is to be able to offer something for locals in the neighborhood to enjoy. And, each Christmas we get together, pick a local cause, and collect donations/funds to add some holiday cheer to those in need!

How does your organization focus on the health of employees? Looking for ideas to create a healthier workplace? Check out Healthy Workplace Month today to get started!

Mandy Levesque

About Mandy Levesque

Mandy Levesque is Northern Health’s Lead, Healthy Community Development, Integrated Community Granting. Born and raised in northern Manitoba, Mandy and her family moved to Prince George in 2013. Mandy has a background in public health and health promotion and is a graduate of the University of Saskatchewan. She is passionate about innovation and quality, empowering northern populations, and promoting health and wellness across communities. In her spare time, Mandy enjoys spending time with her family and stays active by taking in the exciting activities, trails, and events northern B.C. has to offer.

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Sustaining breastfeeding together: what mothers have to say

This week on the Northern Health Matters blog we have been celebrating Breastfeeding Week in Canada, with the theme: Sustaining Breastfeeding Together. I appreciate this theme because it speaks to the fact that we all have a role to play in supporting breastfeeding, both in the newborns days, and in the months and years to follow. Earlier this week on the blog, colleagues shared posts that spanned the breastfeeding journey, from early skin-to-skin contact to breastfeeding toddlers. Today, I want to share breastfeeding stories from mothers throughout northern BC.

Last year, Northern Health encouraged people to share their breastfeeding stories, and dozens of mothers responded. Of course, each story is different, but there are various commonalities. Mothers shared their thoughts on:

  • What they’ve enjoyed about breastfeeding
  • How they learned to breastfeed and how they overcame challenges
  • What hints and tips they found helpful
  • How they benefitted from support

Given this year’s theme of “sustaining breastfeeding together,” I thought I would share what these women had to say on the topic of support. Mothers shared that support comes from many different people, and in many different forms. It can start in our own homes, with partners and key support people:

  • “My husband was so supportive: ‘Of course you must breastfeed.’”
  • “My partner has been extremely supportive and accommodating. Whether it’s been bringing me dinner on the couch, having something defensive and educational to say for one of our public breastfeeds, or rubbing my back…” -Christine

Health professionals and community partners are also key, and many women spoke about the supports they received from midwives, nurses, lactation consultants, breastfeeding counsellors, and others:

  • “I love that maternity nurses are there for you to help when needed, even after you have left the hospital.”
  • “My midwife taught me to breastfeed lying down so that I could rest.”

While families, friends, and health care teams are important support people, many women strongly emphasized the importance of connecting and learning with other breastfeeding mothers:

  • “I had never seen a mother breastfeeding a baby up close before I became pregnant! So before I had my first baby, I consciously spent time around breastfeeding mothers, went to breastfeeding support groups.”  -Amy
  • “We have found a community of other breastfeeding mothers – a community which supports us, as we support it.” -Haylee
  • “I am a passionate advocate of breastfeeding education support, and I decided to start a local group of La Leche League Canada … to offer peer support to other breastfeeding mothers.” -Kelsey
  • “I have joined some Facebook groups for Pumping Moms and have given and received so many helpful tips along the way. Pumping moms stick together for sure!!” -Jody

Finally, mothers reminded us that it’s not just about receiving support in the early days. Our communities can do a lot to help sustain breastfeeding for months and years:

  • “Having the support of my husband and family, as well as co-workers and a supportive work environment, created the opportunity for me to continue our breastfeeding journey.” -Chelsea, about continuing to breastfeed as she returned to work
  • “I have two children and they were born in India. I breastfed them both more than one year. That is the cultural practice.”
  • “I did not hesitate to breastfeed in public. On the contrary, I was delighted that the majority of the community was very supportive.” -Tanya

All of these stories help to emphasize that support for breastfeeding mothers can come in many forms. What steps can you take to help to normalize and support breastfeeding in your community? Consider the following resources to learn more:

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace “for a year.” More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.’s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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Juggling the joys (and challenges) of breastfeeding my toddler

Jovie and her proud mama!

Having a mommy and daddy who work full-time is hard for a toddler. Despite a busy schedule, our two-year old daughter, Jovie, continues to enjoy breastfeeding. She always looks forward to snuggles after daycare – a time when she can have “mama num-num” (her name for breastfeeding!).

I’ve been grateful to be able to follow the recommendations from the World Health OrganizationHealth Canada, the Dietitians of Canada, and the Canadian Pediatric Society:

  • To exclusively breastfeed Jovie for the first six months of her life,
  • To introduce solid foods and other fluids around six months (her first meal with solid foods was turkey dinner at her first Christmas!), and
  • To continue breastfeeding for up to two years and beyond.

Learning to mother through breastfeeding has been an important part of my journey as a first-time mom. I’m constantly amazed by the many health benefits it has for both toddlers and mommies alike. Here are some of the reasons why I’m continuing to breastfeed Jovie during her toddler years, even while juggling a busy work schedule.

The benefits for breastfed toddlers can include:

  • Enhanced emotional security and comfort, as it helps them to achieve independence at their own pace.
  • Better jaw and tooth development for improved speech and oral health.
  • Strengthened immune systems and protection from chronic diseases and acute infections (especially with all the exposure they have to germs at daycare!).

The benefits for breastfeeding moms include:

  • Improved mental wellness – it’s a great opportunity for her to practice mindfulness, connect with her toddler, and tune into her own body.
  • Lowered risk of breast and ovarian cancers – the longer she breastfeeds, the lower her risk of cancer.
  • Help adjusting to being away from home while working (when Jovie was younger, I visited her daycare during my lunch break to give her “mama num-num”!).

There’s another benefit that may not be regularly considered: it helps to normalize breastfeeding in our society, especially when done in public.

Women have the right to breastfeed their toddler anytime, anywhere.

I’m thankful my daughter’s and my journey has been generally positive, but I’ve definitely experienced a few raised eyebrows myself along the way! In our Western society, breastfeeding toddlers are less understood and much less accepted than in other parts of the world. This is why it’s so important to support mothers along their breastfeeding journey.

Evidence shows that women who receive continued support are more likely to breastfeed their children for an extended period of time. Unfortunately, many families are lacking the support they need. Wondering how you can help? Check out the Growing for Gold program that’s improving breastfeeding support for moms across the North!

As a breastfeeding mom, I know how important support has been for us. Do you know of a mother-child dyad who is breastfeeding beyond infancy? Here are a few resources to help you on your journey to strengthen your support for them:

Randi Parsons

About Randi Parsons

Randi has lived in northern BC since 2010 after graduating from the University of Alberta with her Bachelor of Science in Nursing. Since her graduation, Randi has held different nursing positions with a focus in maternal-child health. Her career as a nurse started on Pediatrics in Prince George before transitioning into Public Health Nursing in the Omineca area. For 5 years, Randi worked as a generalist Public Health Nurse, finding her passion in perinatal wellness, early child development and community collaboration. With her husband, daughter and two Chihuahuas, Randi lives in Fraser Lake, currently working as the Regional Nursing Lead for Maternal, Infant, Child, Youth with Public Health Practice. When she is not nursing, Randi enjoys crafting, practicing yoga, learning to garden and being a mom! She is passionate about raising awareness for mental health and advocating for women, children and families.

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What does introducing solid food mean for breastfeeding?

Infant eating chicken and peas.I am the mother of an energetic and impish toddler, and have experienced many humbling lessons in my short parenting career. One of my biggest lessons so far is, “You figure something out, and then it changes.”

Take feeding, for example. After an initial learning curve with breastfeeding, my daughter and I got to the point where we were doing really well with it. I appreciated how convenient it became to feed her. Time passed quickly, and around six months of age, it was time to start offering solid food – a whole new chapter with new questions and new learnings.

Good things to know about starting solids:

  • There are no hard and fast rules about how to start solids. Pick a couple of times per day to offer solids, either before or after breastfeeding. It can help to include babies at the table during meal and snack times, so that they can learn by watching other people eat.
  • Focus on iron-rich foods to start, and offer these foods twice per day (for more information, see pumping iron: first foods for building strong babies).
  • When starting solids, babies will likely only eat small amounts. Offer a few small amounts of food a couple of times per day; follow their lead, and offer more if they seem interested.
  • At first, more might come back out of their mouth than goes in! It will take some practice before they figure out how to use their tongues to move food into the back of their mouth for swallowing.
  • Changes in inputs will result in changes in outputs! Poops will look (and smell) quite different, and the frequency of these outputs will also likely change.

What does starting solids mean for breastfeeding? In short, the beginning of solids is not the end of breastfeeding.

  • When starting solids, mama’s milk continues to be the main source of nutrition. Babies six to eight months of age get about 80% of their calories from breastmilk.
  • As they get older, food plays a bigger role. By nine to eleven months of age, babies typically get just under 50% of their calories from breastmilk.
  • By one year, toddlers do well with a predictable routine of three meals and two or three snacks per day. Breastfeeding can fit into the day depending on interest and family schedules.

In our case, my daughter started solids at around six months, and by nine months, she was nursing about five times per day (in the morning, after each of her two naps, at bedtime, and once in the night). At eleven months, we stopped nursing at night. Over the next few months, in preparation for my return to work, we dropped the feeds after naps, too. For the past nine months, we have maintained a nice pattern of nursing in the morning and again when I get home from work. It’s a nice way for us to connect.

Everyone’s breastfeeding journey will be unique. I have found it helpful to learn from other breastfeeding moms; I love hearing their stories. Check out a few more stories about breastfeeding on our blog:

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace “for a year.” More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.’s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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Sustaining breastfeeding together: She can do it, you can help

breastfeeding momA cup of hot tea. A tasty meal. A much-needed foot rub. In my early postpartum days, these supportive gestures from my husband helped while I was learning how to breastfeed our daughter, Jovie.

Like most moms, I was feeling the exhaustion that accompanies a new baby. Yet, I can recall feeling empowered and well cared for by my family, friends, and health care providers. My confidence as a mother gradually increased and together, Jovie and I grew and learned through our breastfeeding journey; today, even though she is now a busy toddler, we continue to breastfeed.

We know that most women want to breastfeed their babies; nature has equipped mothers and babies with strong instincts to help them get started. Yet, it’s more common to hear that “breastfeeding is natural” rather than its potential challenges. Moms and their little ones will need time and practice to learn how to breastfeed, and support from others during this time can be so valuable.

What types of support do women benefit from?

  • Family support. For all moms, learning to breastfeed can be easier when women have the support of their family. All relatives can have a role: grandparents, parents, siblings, and extended family. Offering emotional support through active listening will be deeply appreciated by new moms. Practical support is equally important, such as doing housework or picking up groceries. I’m grateful for my family; their support truly made a difference for Jovie and me, both in the early days and over the last two years more generally.
  • Spousal support. Getting support from her significant other can help a woman to build her comfort and confidence with breastfeeding. Husband and wife, boyfriend and girlfriend, or a same-sex couple: all mothers benefit from support. As a child, I was raised in a single parent home and learned about breastfeeding by watching my mom care for my younger siblings. Even at a young age, it was apparent to me how much my mom benefited from having support, including help with simple household tasks and a visit from a close friend.
  • Peer support. A friend, a neighbour, or any other mother who has had a positive experience with breastfeeding can be a great source of support. They can offer emotional support, encouragement, and simple tips and tricks. I found peer support online through a Facebook group of other moms; some of these gals are my dearest friends today!
  • Community-based support. Beyond their close circle of support, women may appreciate other supports in their community. Health care providers, breastfeeding groups, and advocates (such as Lactation Consultants and La Leche League leaders) are additional resources that can enhance a woman’s knowledge, skill, and confidence to breastfeed her baby. Attending groups with Jovie was one of my favourite sources of support; it’s empowering to be part of a community of breastfeeding mothers.

Seeing a mother and her baby thrive in their breastfeeding journey is rewarding. By offering support, this can enhance relationships and improve the health of mothers, babies, families, friendships, and communities. You don’t have to be a breastfeeding expert to provide support to a mom and her baby; we can all have a role in “sustaining breastfeeding together.”

Eager to learn how you can protect, promote, and support breastfeeding? Check out these resources:

Randi Parsons

About Randi Parsons

Randi has lived in northern BC since 2010 after graduating from the University of Alberta with her Bachelor of Science in Nursing. Since her graduation, Randi has held different nursing positions with a focus in maternal-child health. Her career as a nurse started on Pediatrics in Prince George before transitioning into Public Health Nursing in the Omineca area. For 5 years, Randi worked as a generalist Public Health Nurse, finding her passion in perinatal wellness, early child development and community collaboration. With her husband, daughter and two Chihuahuas, Randi lives in Fraser Lake, currently working as the Regional Nursing Lead for Maternal, Infant, Child, Youth with Public Health Practice. When she is not nursing, Randi enjoys crafting, practicing yoga, learning to garden and being a mom! She is passionate about raising awareness for mental health and advocating for women, children and families.

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