Exercises » Exercise & Breast Feeding
Your breasts now take on a new life as no longer are they simply objects of desire, they have responsibilities of their own
The benefits of breast feeding are unequivocally positive if you choose, or indeed are able to breast feed
Breast milk contains proteins, carbohydrates, fatty acids, minerals and vitamins in perfect proportion for your newborn baby
It is also rich in antibodies to strengthen the immune system and provide extra protection against allergies. It comes pre-sterilized, it is portable, quick and free!
Research has shown that performing high intensity exercise can have an impact on breast milk production and successful feeding. Establishing a successful breast feeding program takes priority over an intensive exercise regime
However, by following the BloomingFit advice below there is no reason why you shouldn't find the balance between active exercise and successful breastfeeding
This is why BloomingFit is so versatile, as you can fit small chunk exercise sessions around feeding times all within the comfort and privacy of your own home
Factors for successful Breast feeding & Exercise....
Dehydration. Water is a powerful yet underestimated tool for your body to perform successfully.
A lack of water reduces your breast milk production and depletes you of energy to exercise. Aim to drink at least 4 litres a day for optimum hydration. Check your urine, the clearer it is, the better hydrated you are. Carry a bottle of water wherever you go, especially to the gym. Also have a large jug nearby to hand when you are breastfeeding at home, as this is the time most women have a thirsty trigger
Extra nutrients and calories. Your body requires extra calories to produce the nutrient rich breast milk. An average of 400 extra calories a day is recommended. Most women experience a natural increase in their appetite. Obviously, if you start to supplement breast milk with formula, baby rice etc then as the quantity of milk production reduces, so will the amount of extra calories you need
Instead of becoming obsessed with calorie counting, aim to add high quality wholesome meals and snacks packed with nutrients. This will not only help keep your health optimal, it will also give you the vital nutrient spark plugs to fire up your body for exercise
High Intensity exercise. Studies have shown that high intensity workouts can reduce the quality and quantity of breast milk production. During intense aerobic exercise, the body produces lactic acid as a by product. This has shown to be deposited in the breast milk and although it is harmless and will not poison your baby, however the sour taste may make your baby reluctant to feed which will result in a hungry, crying baby and a stressed out mum
Levels of lactic acid can remain elevated for a few hours post high intensity exercise
Therefore, try to keep your level of exercise in the gentle to moderate level. It may be a case of trial and error to see what aerobic level is suitable for you, whilst still continuing to successfully breastfeed?
Alternatively, you could express prior to exercising. This will not only reduce the weight of your breasts, but provide lactate free milk ready for your baby.
Remember the harder you exercise, the more water you will need to drink!
Leaking. Large, full breasts are more likely to leak during activity, so feeding prior to exercise is recommended. They are also more likely to feel comfortable.
Certain movements stimulate milk flow. These include vigorous arm movements such as circles and one’s which sweep across your chest. Also, exercises which squeeze or put pressure on your breasts such as lying on your front or inverted positions. Avoid these, or adapt the movement to suit your comfort level
Relaxin. The hormone relaxin continues to be produced whist you are breast feeding, so the same care over posture, medium range of movement and attention to good exercise form should still be adhered to until you stop regular breast feeding
Quick Tips.......
- Try to feed or express before exercising
- Water, water. Keep a bottle of water constantly within reach
- Keep your intensity level in the moderate/ medium level
- Lower the intensity to a low/ gentle level if you experience problems feeding post exercise
- Some babies are put off feeding by their mothers body odour and sweat after exercise, so you may need to take a shower first.
- Wear a supportive bra with bra pads. Many women find wearing a nursing bra with a crop top exercise bra over the top works well. Don’t squish your breast in though, as this may cause a blocked duct and lead to mastitis.
- Check you posture as the weight of your breasts may cause you to hunch. Think long and tall.
- Eat a nutrient, energy packed snack within 1 hour of exercise.
One more thing….
After an exercise session you may be feeling stimulated and ‘hyped up’. This may transfer to your baby and make them unsettled to feed. Try to end your session with some releasing stretches and consciously calm yourself into a more relaxed state
Having problems Breastfeeding?
Please don’t struggle on you own as help is available Contact the following for further advice and support with breast feeding.
The National Childbirth Trust (NCT)
Tel: 0870 444 8707
www.nct-online.org
Breastfeeding Network ( details of your local breastfeeding support)
Helpline: 0870 900 8787
www.breastfeeding.co.uk/bfn