Breastfeeding is a natural and essential part of motherhood, providing numerous benefits for both the mother and the baby. However, one of the most common questions that new mothers ask is how long they should breastfeed for. While there is no one-size-fits-all answer, the World Health Organization recommends that babies be exclusively breastfed for the first six months of life, with continued breastfeeding along with complementary foods until the age of two or beyond. This comprehensive guide will explore the optimal duration for breastfeeding, taking into account the benefits, challenges, and individual circumstances that may affect the decision.
The Importance of Breastfeeding
The Benefits of Breastfeeding for Infants
Breastfeeding is an essential aspect of infant nutrition and development. It provides numerous benefits for infants, including improved immunity, proper nutrition, and emotional bonding.
Improved Immunity
Breast milk contains antibodies that help protect infants from infections and illnesses. Breastfeeding has been shown to reduce the risk of respiratory tract infections, ear infections, and diarrhea in infants. The immune system of the infant is strengthened by the transfer of maternal antibodies through breast milk, which helps to build a strong immune system in the baby.
Proper Nutrition
Breast milk is a complete source of nutrition for infants, providing all the necessary nutrients for growth and development. It contains carbohydrates, proteins, fats, vitamins, and minerals that are essential for the infant’s growth and development. Breast milk also contains different types of proteins and enzymes that help in the digestion of food, which helps to ensure that the infant receives the right nutrients for optimal growth.
Emotional Bonding
Breastfeeding promotes emotional bonding between the mother and the infant. It creates a sense of security and comfort for the infant, which helps to develop a strong emotional bond between the mother and the baby. Breastfeeding also provides a unique opportunity for mothers to nurture and care for their newborn, which can strengthen the bond between the mother and the baby.
In conclusion, breastfeeding provides numerous benefits for infants, including improved immunity, proper nutrition, and emotional bonding. These benefits make breastfeeding an essential aspect of infant nutrition and development.
The Benefits of Breastfeeding for Mothers
Postpartum Recovery
Breastfeeding can play a significant role in the postpartum recovery of mothers. The suckling action of a baby triggers the release of the hormone oxytocin, which helps to contract the uterus and reduce blood loss after birth. This can help to speed up the recovery process and reduce the risk of postpartum hemorrhage.
Reduced Risk of Chronic Diseases
Breastfeeding has also been shown to reduce the risk of chronic diseases in mothers. Studies have found that breastfeeding can lower the risk of developing type 2 diabetes, hypertension, and certain types of cancer, such as breast and ovarian cancer.
Weight Loss
Breastfeeding can also aid in weight loss after pregnancy. The act of breastfeeding burns calories, and the hormone prolactin released during breastfeeding can also help to reduce appetite and promote weight loss. However, it is important to note that not all mothers will experience weight loss while breastfeeding, and individual results may vary.
Factors to Consider When Deciding How Long to Breastfeed
The Age of the Baby
As a baby grows and develops, their nutritional and developmental needs change. Understanding these changes can help guide parents in deciding how long to breastfeed.
Developmental Milestones
Babies reach developmental milestones at different ages, and breastfeeding can play a crucial role in supporting these achievements. For example, breastfeeding can help promote the development of a baby’s motor skills, as well as their cognitive and emotional abilities. As a result, parents may choose to continue breastfeeding to support their baby’s ongoing development.
Nutritional Needs
As babies grow, their nutritional needs also change. While breast milk provides all the necessary nutrients for a newborn, older babies may require additional nutrients that may not be found in breast milk. For example, babies may need more iron and vitamins as they approach their first birthday. Parents may choose to continue breastfeeding to ensure their baby is receiving all the necessary nutrients for optimal growth and development.
In conclusion, the age of the baby is an important factor to consider when deciding how long to breastfeed. As babies grow and develop, their nutritional and developmental needs change, and breastfeeding can play a crucial role in supporting these achievements.
The Mother’s Health and Circumstances
When deciding how long to breastfeed, a mother’s health and circumstances are important factors to consider. Here are some aspects to keep in mind:
After giving birth, a mother’s body goes through significant changes, and it takes time to recover. During this period, a mother may experience physical discomfort, fatigue, and hormonal fluctuations. It is essential to consider how long it will take for the mother to recover and regain her strength before making a decision about breastfeeding duration.
Return to Work or School
Mothers who are planning to return to work or school may need to consider how long they will continue breastfeeding. In some cases, breastfeeding may need to be reduced or stopped altogether to accommodate work or school schedules. It is important to find a balance between meeting personal and professional obligations and maintaining breastfeeding.
Future Pregnancy Plans
If a mother plans to have more children in the future, this may impact her decision about how long to breastfeed. In some cases, a mother may choose to continue breastfeeding until she becomes pregnant again, as breastfeeding can help space out pregnancies. However, if a mother plans to wait some time before becoming pregnant again, she may choose to wean her child earlier to prepare for a future pregnancy.
Cultural and Personal Beliefs
- Traditions and Practices
- Comfort with Breastfeeding in Public
- Individual Preferences
Traditions and Practices
In many cultures, breastfeeding has been a traditional practice passed down through generations. The duration of breastfeeding can vary greatly based on cultural traditions and practices. For example, in some cultures, breastfeeding may be expected to continue until the child is two or three years old, while in others, it may be discouraged after six months.
Comfort with Breastfeeding in Public
Another factor to consider when deciding how long to breastfeed is the level of comfort with breastfeeding in public. Some mothers may feel more comfortable breastfeeding in public for longer periods of time, while others may prefer to breastfeed in private or gradually wean their child.
Individual Preferences
Ultimately, the decision of how long to breastfeed should be based on the individual preferences of the mother. Some mothers may choose to breastfeed for a shorter duration due to work or personal commitments, while others may prefer to breastfeed for a longer period of time.
It is important to remember that there is no one-size-fits-all approach to breastfeeding, and the duration should be based on the individual needs and preferences of the mother and child. It is recommended to seek the guidance of a healthcare provider or lactation consultant to help determine the best approach for each individual situation.
Recommended Guidelines for Breastfeeding Duration
The World Health Organization’s Recommendations
- Exclusive Breastfeeding for the First Six Months
- Continued Breastfeeding with Complementary Foods Until Two Years of Age or Longer if Desired
The World Health Organization (WHO) provides recommendations for the optimal duration of breastfeeding, which are based on extensive research and evidence. According to the WHO, the recommended guidelines for breastfeeding duration are as follows:
- Exclusive Breastfeeding for the First Six Months: The WHO recommends exclusive breastfeeding for the first six months of life, which means that the infant should receive only breastmilk and no other food or drink, including water. This is because breastmilk provides all the necessary nutrients, vitamins, and minerals that an infant needs during the first six months of life. Exclusive breastfeeding also helps to prevent infections, such as diarrhea and pneumonia, which are common causes of infant mortality.
- Continued Breastfeeding with Complementary Foods Until Two Years of Age or Longer if Desired: After six months, the WHO recommends that infants should be introduced to complementary foods, such as vegetables, fruits, and grains, in addition to breastfeeding. Breastfeeding should continue until the child is at least two years old, or longer if desired by the mother and child. The WHO recommends continued breastfeeding because it provides long-term health benefits, such as improved cognitive development, better immune function, and reduced risk of chronic diseases, such as obesity and diabetes.
It is important to note that these recommendations are based on the best available evidence and are designed to promote the health and well-being of both the mother and child. However, it is ultimately up to the mother and child to decide the duration of breastfeeding that is best for them.
The American Academy of Pediatrics’ Recommendations
+ The American Academy of Pediatrics (AAP) recommends <strong>exclusive breastfeeding for the first</strong> six months of life. This means that the infant should receive only breastmilk and no other liquids or solids during this period. Exclusive breastfeeding is recommended to provide the best nutrition and immunological benefits for the infant.
- Continued Breastfeeding with Complementary Foods Until at Least 12 Months of Age
- After six months, the AAP recommends introducing complementary foods in addition to breastfeeding. The introduction of complementary foods should be gradual and based on the infant’s developmental readiness. Breastfeeding should continue until at least 12 months of age to ensure adequate nutrition and to support the infant’s immune system.
- Continued Breastfeeding Thereafter as Long as Mutually Desired
- The AAP recommends that breastfeeding continue thereafter as long as mutually desired by the mother and child. Breastfeeding should be an individual decision between the mother and child, taking into account the child’s nutritional, emotional, and developmental needs. Breastfeeding should also be supported by healthcare providers and society to ensure that mothers feel comfortable and confident in their decision to continue breastfeeding.
Tips for Transitioning from Breastfeeding
Gradual Introduction of Complementary Foods
- Age-Appropriate Textures and Nutrients
- The World Health Organization (WHO) recommends introducing complementary foods at 6 months of age, alongside continued breastfeeding.
- These foods should be of appropriate texture and nutrient content for the infant’s developmental stage.
- The introduction of solid foods should not be based solely on the infant’s weight or developmental milestones, but rather on their readiness to chew and swallow.
- Starting with Small Amounts and Gradually Increasing
- Begin by offering small amounts of food, typically starting with a spoon or small amount of pureed food on a finger.
- Gradually increase the amount and variety of foods offered over time, while continuing to breastfeed.
- It is important to observe the infant’s cues, such as reaching for food or opening their mouth, to indicate readiness for solid foods.
- It is also essential to continue breastfeeding as the primary source of nutrition during this transition, as complementary foods alone may not provide all the necessary nutrients for optimal growth and development.
Establishing a Strong Nursing Relationship
Establishing a strong nursing relationship is crucial for a smooth transition from breastfeeding. Here are some tips to help you achieve this:
- Fostering a Positive Breastfeeding Experience
The first step in establishing a strong nursing relationship is to foster a positive breastfeeding experience for both you and your baby. This involves creating a comfortable and relaxed environment for breastfeeding, allowing your baby to determine the pace and frequency of nursing sessions, and responding to your baby’s needs promptly. By doing so, you will be helping your baby feel secure and nurtured, which will make the transition from breastfeeding easier.
- Maintaining Regular Nursing Sessions
Another important aspect of establishing a strong nursing relationship is to maintain regular nursing sessions. This means nursing your baby at least 8-10 times a day, including during nighttime, to ensure that your baby is getting enough milk and attention. By establishing a consistent nursing schedule, you will be helping your baby to learn when to expect nourishment and comfort from you, which will make the transition from breastfeeding smoother.
In addition to these tips, it is also important to remember that every baby is unique and may have different needs and preferences when it comes to breastfeeding. Therefore, it is essential to be flexible and responsive to your baby’s individual needs as you establish a strong nursing relationship.
Supporting Emotional and Physical Transitions
Breastfeeding is a unique and intimate experience between a mother and her child. As the time comes to transition from breastfeeding, it is essential to provide support for both the mother and child to navigate the emotional and physical changes that come with this transition.
One way to support the emotional and physical transitions is by discussing plans and concerns with healthcare providers. They can provide guidance on the best approach to weaning and address any concerns or questions the mother may have. Additionally, they can offer resources and support for the mother and child during this time.
Another way to support the emotional and physical transitions is by seeking support from family, friends, and breastfeeding groups. These support systems can provide a safe space for mothers to express their feelings and concerns about weaning and offer advice and encouragement during this process.
It is important to remember that the transition from breastfeeding is a journey, and each mother’s experience is unique. It is crucial to be patient and understanding as the mother and child navigate this transition together.
Common Challenges and Solutions for Breastfeeding
Lack of Milk Supply
Lack of milk supply is a common challenge faced by many breastfeeding mothers. This can be caused by various factors such as inadequate nutrition, stress, and hormonal imbalances. However, with the right approach, it is possible to overcome this challenge and ensure a healthy milk supply.
Consulting with Healthcare Providers
One of the first steps in addressing a lack of milk supply is to consult with healthcare providers. A lactation consultant or a healthcare provider can assess the mother’s diet, overall health, and lifestyle to identify any potential issues that may be affecting milk production. They can also provide guidance on appropriate techniques to increase milk production.
Implementing Techniques to Increase Milk Production
There are several techniques that can be implemented to increase milk production. These include:
- Breastfeeding more frequently: This can stimulate the production of prolactin, a hormone that promotes milk production. Mothers should aim to breastfeed at least eight to twelve times a day, including at night.
- Nursing on demand: This means breastfeeding when the baby wants to, rather than following a schedule. This can help the baby learn to control their feeding and also helps to increase milk production.
- Hand expression or pumping: This involves expressing milk by hand or using a breast pump to remove milk from the breasts. This can help to stimulate milk production and can be done in addition to breastfeeding.
- Using herbal supplements: Certain herbs such as fenugreek, blessed thistle, and milk thistle have been known to increase milk production. However, it is important to consult with a healthcare provider before taking any herbal supplements.
- Eating a balanced diet: A mother’s diet plays a crucial role in milk production. Eating a balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats can help to increase milk production. Foods such as nuts, seeds, eggs, fish, and dairy products are particularly beneficial.
By implementing these techniques and seeking guidance from healthcare providers, mothers can overcome a lack of milk supply and ensure a healthy milk supply for their baby.
Difficulty with Latch or Pain During Nursing
Breastfeeding is a natural process, but it can be challenging for some mothers to establish a proper latch or to breastfeed without experiencing pain. Difficulty with latch or pain during nursing can hinder the breastfeeding experience and lead to discomfort for both the mother and the baby. In this section, we will discuss the common challenges associated with difficulty in latching or pain during nursing and provide solutions to overcome these challenges.
Seeking Assistance from Lactation Consultants
Lactation consultants are healthcare professionals who specialize in breastfeeding and can provide valuable assistance to mothers facing challenges with latching or pain during nursing. They can help identify any issues with latch or positioning, assess the baby’s weight gain and growth, and provide guidance on breastfeeding techniques and positions.
Seeking assistance from a lactation consultant can provide mothers with personalized support and guidance to overcome challenges with latching or pain during nursing. Lactation consultants can provide hands-on assistance to help mothers improve their latch and technique, and they can also provide guidance on breastfeeding equipment and accessories.
Employing Techniques to Improve Latch and Comfort
There are several techniques that mothers can employ to improve latch and comfort during nursing. These techniques include:
- Proper positioning and latch: Ensuring that the baby is positioned correctly on the breast and that the latch is deep and wide can help prevent pain and discomfort.
- Gentle compression: Gently compressing the breast tissue during nursing can help prevent milk from leaking out and can also help to stimulate letdown.
- Using a breastfeeding pillow: A breastfeeding pillow can provide support and help mothers maintain a comfortable position during nursing.
- Relaxation techniques: Relaxation techniques such as deep breathing, visualization, and progressive muscle relaxation can help mothers to relax and reduce stress, which can help to alleviate pain and discomfort during nursing.
In conclusion, difficulty with latch or pain during nursing can be challenging for some mothers. Seeking assistance from lactation consultants and employing techniques to improve latch and comfort can help mothers to overcome these challenges and establish a successful breastfeeding experience.
Returning to Work or School
When a mother returns to work or school after giving birth, breastfeeding can become more challenging. The following are some strategies that can help mothers continue breastfeeding while balancing their work or school responsibilities:
- Establishing a Breastfeeding Plan with Employer or School: Mothers should discuss their breastfeeding plans with their employers or schools before returning to work or school. This can help them identify any potential challenges and develop a plan to overcome them. For example, mothers may need to express milk before or during work or school hours, and employers or schools may need to provide a private space for this purpose.
- Seeking Support from Family Members or Daycare Providers: Mothers may also need to rely on family members or daycare providers to support their breastfeeding efforts. This may involve expressing milk and storing it for use when the mother is not available to breastfeed directly. Family members or daycare providers can also provide emotional support to the mother and help her maintain her breastfeeding routine.
Overall, breastfeeding while returning to work or school can be challenging, but with proper planning and support, it is possible for mothers to continue breastfeeding while meeting their other responsibilities.
The Benefits of Extended Breastfeeding
Maintaining a Strong Bond with the Child
Continuing to Provide Comfort and Nurturing
Breastfeeding provides comfort and nurturing to a child, and extended breastfeeding can help maintain this connection even as the child grows older. The physical closeness and the sense of security that comes from breastfeeding can help a child feel safe and loved, and can also provide emotional support during times of stress or anxiety.
Supporting Emotional Development
Breastfeeding is not just about providing nutrition, but also about nurturing emotional bonds between a mother and child. Extended breastfeeding can help support the emotional development of a child by providing a sense of security and stability, which can help them develop a healthy sense of self and build positive relationships with others. This can also help to promote emotional intelligence and resilience in children, which can have long-term benefits for their mental health and well-being.
Additionally, extended breastfeeding can also help a child develop a sense of independence and self-regulation, as they learn to self-soothe and regulate their own emotions through breastfeeding. This can help them develop healthy coping mechanisms and reduce the risk of developing anxiety or other emotional disorders later in life.
Overall, extended breastfeeding can play an important role in supporting the emotional development of a child, and can help to build a strong bond between a mother and child that can last a lifetime.
Providing Continued Nutritional Benefits
Extended breastfeeding has been shown to provide numerous continued nutritional benefits for infants. These benefits include maintaining immunity and growth, as well as delaying the introduction of potentially allergenic foods.
Maintaining Immunity and Growth
Breast milk contains immunoglobulins, which are proteins that help to protect the infant from infections. These immunoglobulins are present in higher concentrations in breast milk during the second half of lactation, making extended breastfeeding particularly beneficial for maintaining immunity. Additionally, the fat content of breast milk changes during lactation, with a higher proportion of unsaturated fatty acids present in later stages of lactation. These fatty acids are important for growth and development, making extended breastfeeding important for continued growth.
Delaying the Introduction of Potentially Allergenic Foods
Extended breastfeeding has also been shown to delay the introduction of potentially allergenic foods, such as cow’s milk, eggs, and peanuts. These foods are commonly associated with food allergies, and delaying their introduction can reduce the risk of developing an allergy. Breast milk also contains proteins and fats that can help to protect against the development of food allergies.
Overall, extended breastfeeding provides continued nutritional benefits for infants, including the maintenance of immunity and growth, as well as the delay of potentially allergenic foods. These benefits can have a significant impact on the health and well-being of the infant, making extended breastfeeding an important consideration for mothers and healthcare providers.
Benefits for the Mother
Extended breastfeeding offers numerous benefits for the mother beyond the basic nutritional needs of the baby. Here are some of the most significant advantages of extended breastfeeding for the mother:
- Delaying the Return of Menstruation and Ovulation
Breastfeeding can delay the return of menstruation and ovulation, which can help the mother space out her pregnancies if she desires to have more children. This can be particularly beneficial for women who do not want to use artificial contraceptives or those who are not yet ready to have another child. The duration of lactation amenorrhea varies among women, but it typically lasts for about six months after the birth of the baby.
- Reducing Risk of Postpartum Depression
Breastfeeding has been shown to reduce the risk of postpartum depression in mothers. The hormonal changes that occur during breastfeeding can help regulate the mother’s mood and emotions, making it easier for her to cope with the challenges of motherhood. Breastfeeding also provides a sense of accomplishment and pride, which can boost the mother’s self-esteem and confidence.
- Aiding Weight Loss
Breastfeeding can also aid weight loss after pregnancy. Breastfeeding burns extra calories, which can help the mother lose weight and regain her pre-pregnancy figure. This can be particularly beneficial for mothers who gained a lot of weight during pregnancy and are struggling to lose it. Additionally, breastfeeding can help regulate the mother’s appetite and make her feel fuller for longer, which can help her avoid overeating.
Making the Decision That’s Right for You
Reflecting on Your Personal Circumstances and Beliefs
Considering Factors Such as Health, Work, and Cultural Beliefs
When considering the optimal duration for breastfeeding, it is important to reflect on your personal circumstances and beliefs. There are several factors that may influence your decision, including your health, work schedule, and cultural beliefs.
- Health: If you have any health concerns or medical conditions, it is important to consult with your healthcare provider before making a decision about breastfeeding duration. Certain health conditions may require you to breastfeed for a shorter or longer period of time, depending on your individual needs.
- Work: If you are a working mother, your work schedule may impact your ability to breastfeed. You may need to pump milk during the workday and store it for later use, which can affect the duration of breastfeeding. Some mothers may choose to breastfeed for a shorter period of time due to work commitments, while others may be able to continue breastfeeding for a longer period of time.
- Cultural Beliefs: Cultural beliefs and practices may also play a role in your decision about breastfeeding duration. In some cultures, breastfeeding is viewed as a natural and important part of child-rearing, while in others, it may be viewed as less important. It is important to consider your cultural beliefs and practices when making a decision about breastfeeding duration.
Evaluating Your Comfort with Breastfeeding in Public and Beyond
In addition to health, work, and cultural factors, it is also important to consider your comfort level with breastfeeding in public and beyond. Breastfeeding in public can be a sensitive topic for some mothers, and it is important to feel comfortable and confident in your decision to breastfeed.
- Comfort with Breastfeeding in Public: Some mothers may feel more comfortable breastfeeding in private, while others may feel comfortable breastfeeding in public. It is important to consider your own comfort level when making a decision about breastfeeding duration.
- Comfort with Breastfeeding Beyond Infancy: Some mothers may choose to breastfeed beyond infancy, while others may not. It is important to consider your own comfort level with breastfeeding beyond infancy when making a decision about breastfeeding duration.
Overall, it is important to reflect on your personal circumstances and beliefs when considering the optimal duration for breastfeeding. By taking into account health, work, cultural beliefs, and personal comfort, you can make an informed decision that is right for you and your child.
Seeking Support and Guidance
Consulting with Healthcare Providers
When considering the optimal duration for breastfeeding, it is important to seek guidance from healthcare providers. These professionals can provide valuable insights and support based on the specific needs and circumstances of the mother and baby. Some of the ways in which healthcare providers can assist include:
- Assessing the baby’s growth and development to determine if they are receiving adequate nutrition from breast milk alone.
- Providing guidance on how to maintain a healthy milk supply, including recommendations for diet and hydration.
- Identifying and addressing any potential challenges or concerns related to breastfeeding, such as sore nipples or low milk supply.
Reaching Out to Lactation Consultants or Breastfeeding Support Groups
In addition to consulting with healthcare providers, reaching out to lactation consultants or breastfeeding support groups can be a valuable resource for mothers. These professionals and support groups can provide personalized guidance and advice on how to successfully breastfeed, including tips for managing common challenges and concerns. Some of the ways in which lactation consultants and breastfeeding support groups can assist include:
- Providing hands-on guidance and instruction on proper latch and positioning.
- Answering questions and addressing concerns related to breastfeeding, such as managing engorgement or low milk supply.
- Offering emotional support and encouragement, as well as connecting mothers with other breastfeeding mothers for additional support.
By seeking support and guidance from healthcare providers and breastfeeding support groups, mothers can feel more confident in their ability to make the best decision for themselves and their baby when it comes to the optimal duration for breastfeeding.
FAQs
1. How long should I breastfeed my baby for?
Answer:
The World Health Organization (WHO) recommends exclusive breastfeeding for the first 6 months of a baby’s life, with continued breastfeeding along with appropriate complementary foods for up to 2 years of age or longer. However, the duration of breastfeeding can vary depending on the individual baby’s needs and the mother’s preference. It’s important to remember that every baby is different and some may need breastfeeding for a longer or shorter period of time.
2. Is it possible to breastfeed for too long?
No, it is not possible to breastfeed for too long. Breastfeeding is a natural and normal process, and there is no evidence to suggest that extended breastfeeding has any negative effects on the baby or the mother. In fact, many mothers find that their breastfeeding relationship becomes even more special and rewarding as their child grows older. It’s important to listen to your baby’s cues and continue breastfeeding for as long as you both feel comfortable.
3. What are the benefits of extended breastfeeding?
Extended breastfeeding has many benefits for both the baby and the mother. For the baby, extended breastfeeding provides a sense of security and comfort, and can help support their immune system, brain development, and overall health. For the mother, extended breastfeeding can help with postpartum recovery, support future pregnancies, and reduce the risk of certain types of cancer. Additionally, breastfeeding can help create a strong bond between the mother and child, which can last a lifetime.
4. What are the signs that my baby is ready to wean?
The signs that your baby is ready to wean can vary, but some common signs include:
* Losing interest in breastfeeding or refusing to breastfeed altogether
* Drinking less milk from the breast
* Eating more solid foods and being less interested in breastmilk
* Showing signs of independence, such as wanting to do things on their own
* Sleeping through the night without breastfeeding
It’s important to remember that every baby is different and some may wean at a different age than others. It’s always a good idea to talk to your child’s pediatrician if you have concerns about your baby’s growth or development.
5. What are the benefits of breastfeeding for the mother?
Breastfeeding has many benefits for the mother as well. Breastfeeding can help with postpartum recovery by helping to reduce uterine bleeding, burn calories, and support hormonal changes. Breastfeeding can also help the mother bond with their baby and create a strong emotional connection. Additionally, breastfeeding can reduce the risk of certain types of cancer, such as breast and ovarian cancer, and support future pregnancies by helping to space them out.
