Exercise and Breastfeeding
Filed Under Fitmom Wellness |
All new moms who choose to breastfeed are often concerned that the quality and supply of their milk may be compromised as a result of exercise. Just as nursing moms tend to become meticulous about selecting healthy foods and avoiding toxins in pregnancy and postpartum, many are concerned that exercising may adversely affect their breast milk.
There are clear ways to reap all the benefits of exercise while producing an excellent supply of breast milk. An exercise program that is complemented with adequate nutrition and fluids will increase your metabolism and your appetite (your body’s request to be replenished as it requires). Exercised-induced appetite increase is perfectly healthy when moms meet this physiological demand by consuming quality calories.
FITMOM suggests that you follow these guidelines to ensure that exercise will not affect the quality or quantity of your milk so that you and your baby can enjoy the many benefits of both fitness and breastfeeding:
Milk Supply
It is often suggested to wait at least six weeks before doing anything other than very low intensity exercise. Aside from giving your body an adequate recovery period, this allows for your body to sufficiently build a more sustainable milk supply. However once you do begin to exercise, you still need to be aware of steps to take to ensure milk supply will be sustained.
1. Begin exercising on a slow and gradual progression.
2. Drink plenty of fluids throughout the day (carry a bottle of water with you):
• Proper hydration (at least 500 ml) should occur 20-30 minutes prior to exercise.
• Throughout exercise, drink 3 pz. every 10–15 minutes.
• Exercise should conclude with conscious rehydration (at least 500 ml).
3. Caloric intake needs to increase:
• Vigorous exercise requires 200–300 calories per every half hour.
• Breastfeeding requires an additional 500 calories daily.
Remember, quality calories will help you to rebuild muscle tissue (lean muscle mass) and not store unnecessary saturated fats. Regular eating also promotes a more efficient metabolism.
Weight Loss
Recommended postpartum weight loss is maximum 4 pounds a month initially, then decreasing over time.
Lactic Acid
Lactic acid is a by-product of anaerobic or very high intensity exercise. It is believed to be the element that causes the immediate muscle soreness and fatigue or the “burn” we feel during intense workouts. After exercise, breast milk contains higher levels of lactic acid. Babies most often do not reject milk at this time unless the exercise performed is at a very high intensity. Levels return to normal within 1–1.5 hrs after exercise.
Try wiping excess sweat off your breast with a damp cloth. Sometimes this can do the trick! Some research also suggests that the antibody immunoglobulin A in breast milk largely decreases after very vigorous exercise but return to normal levels within 1 hour.
Take great care,
Andrea Page
