Does Exercising Really Decrease Breast Milk Supply?
Quick Answer: No, exercise does not reduce breast milk supply. While some mothers experience a temporary dip in milk supply after a workout, this is usually temporary and would not affect a mother’s overall milk capacity. With proper hydration and nutrition, exercising can be beneficial for both mother and baby.
Breastfeeding is a crucial aspect of motherhood. However, many breastfeeding mothers are concerned that exercising may affect their milk supply. Others completely avoid exercise due to the fear that this might hurt the production of milk for their infants. This article will explore the relationship between exercise and the supply of breast milk, and provide helpful tips for breastfeeding mothers who want to stay active and healthy.
How Does Breast Milk Production Work?
Before we get into how exercise affects breast milk production, let’s first see how lactation works.
Breast milk production is regulated by a complex interplay of hormones, primarily prolactin and oxytocin. Prolactin stimulates milk production, while oxytocin triggers the let-down reflex, allowing the milk to flow from the alveoli (milk-producing cells) through the ducts and out of the nipple.
Numerous studies have investigated the relationship between exercise and breast milk supply. A research published in the NIH found that moderate to high intensity exercise does not appear to have a negative impact on milk production or composition. In fact, some studies suggest that regular physical activity might even improve the overall quality of breast milk by increasing the concentration of immune-boosting compounds.
Misconceptions About Exercise and Breast Milk Supply
Despite the scientific evidence, several myths persist about the relationship between exercise and breast milk supply.
Myth 1: Exercise Reduces Breast Milk Production
This belief may stem from the fact that some mothers experience a temporary dip in milk supply after a workout. However, this decrease is usually short-lived and does not affect the overall milk production capacity. As long as the mother maintains a consistent breastfeeding or pumping schedule and stays well-nourished and hydrated, exercise should not have a detrimental effect on the milk supply.
Myth 2: High-Intensity Workouts Are Harmful to Breast Milk Supply
While it’s true that strenuous exercise can lead to lactic acid accumulation in breast milk, making it taste slightly sour, this change in taste is temporary and does not affect the milk’s nutritional value. Moreover, research has shown that infants do not reject breast milk after their mothers engage in vigorous exercise.
Myth 3: You Should Wait Until Your Baby Is Weaned Before Starting Exercising.
In reality, it is safe and beneficial to start exercising postpartum, even while breastfeeding. Gentle exercises, such as walking or low-impact workouts, can usually be introduced shortly after birth, depending on individual recovery and comfort levels.
Myth 4: It’s Painful to Exercise While Breastfeeding
Some nursing mothers worry that exercising while breastfeeding will be painful due to breast fullness or discomfort. Though it’s true that some women may experience tenderness, proper support (like wearing a well-fitted sports bra) and timing workouts around feeding or pumping can greatly alleviate discomfort. If pain persists, consulting a healthcare professional can help address any underlying issues.
By clearing these myths, we can see that exercising properly at this period is not only possible, but also beneficial for both mother and baby.
Benefits of Exercise for Breastfeeding Mothers
Now let’s see how these exercises benefit breastfeeding mothers.
Physical Health Benefits
● Regular physical activity can help improve cardiovascular health, promoting better circulation and oxygenation throughout the body. This, in turn, may support more efficient milk production.
● Exercise can also assist postpartum women rebuild muscular strength and tone, particularly in the abdominal and pelvic areas.
● Furthermore, physical exercise helps with weight control, which is a common concern for many breastfeeding mothers.
Mental Health Benefits
During the postpartum period, stress and anxiety levels can be particularly high. Exercise promotes the release of endorphins, the body’s natural mood boosters, leading to increased energy levels and a more positive outlook. Furthermore, creating and attaining fitness goals may enhance self-esteem and create a feeling of success, which is especially empowering for new moms.
Potential benefits for breast milk supply
Improved overall health and circulation can contribute to more efficient milk production, while the stress-reducing effects of physical activity may help optimize the let-down reflex. Some mothers also report that exercise helps them feel more relaxed and connected with their bodies, which can enhance their breastfeeding experience.
Tips for Exercising While Breastfeeding
If you’re a breastfeeding mother looking to incorporate exercise into your routine, here are some tips to help you do so safely and comfortably.
Start Slowly and Gradually Increase the Intensity
If you’re new to exercise or haven’t been active in a while, start with low-intensity activities, such as walking, gentle yoga, and stretching. Then, gradually increase the duration and intensity over time. Consider wearing maternity workout leggings for added comfort during your workouts. This approach allows your body to adapt and reduces the risk of injury or overexertion.
Stay Hydrated Before, During, and After Workouts
Keeping hydrated is required for both exercise performance and milk production. Make sure you drink plenty of water before, during, and after your workout. A good rule of thumb is to drink 8 ounces of water every 30 minutes of activity.
Wear Supportive Nursing Bras and Comfortable Clothing
Investing in a well-fitting, supportive nursing bra can make a big difference in your comfort level during exercise. Look for bras with adjustable straps, moisture-wicking fabric, and easy access for nursing or pumping. Choose comfortable, breathable clothing that allows for easy movement and temperature regulation.
Time Workouts Around Breastfeeding or Pumping Sessions
To minimize any potential impact on milk supply, try to schedule your workouts after a nursing or pumping session. This helps to prevent discomfort or leakage when breasts are too full during exercise. If you need to nurse or pump shortly after a workout, consider expressing a small amount of milk beforehand to make latching easier for your baby.
Listen to Your Body and Adjust as Needed
Every mother’s experience with exercise and breastfeeding is unique. Pay attention to your body’s signals and make changes if necessary. If you notice a significant drop in milk supply or experience persistent fatigue or discomfort, take a break or scale back your workouts.
When to Consult a Healthcare Professional
Although exercise is generally healthy for nursing moms, there are specific circumstances in which it would be recommended to see a medical practitioner.
Persistent Concerns About Breast Milk Supply
Talk to a lactation expert or your healthcare provider if you are still worried about your breast milk supply even though you are nursing or pumping regularly and eating a healthy diet. They can help you figure out what’s going on and give you personalized advice.
Excessive Fatigue or Discomfort During Exercise
If you feel too tired, hurt, or uncomfortable while working out, please listen to your body and take a break. Talk to your doctor to rule out any underlying health problems and discuss changes you should make to your workout practice.
Signs of Dehydration or Malnourishment
Women who are breastfeeding need more food and fluids, and daily exercise can make those needs even higher. If you think you might be dehydrated with signs like dark urine, headaches, or feeling dizzy, or if you think you’re not eating enough calories to support nursing and exercise, talk to your doctor.
Ensure Exercise Safely While Nursing
Not only is it safe to exercise while nursing, but most moms find it helpful. Many people think that moderate physical activity will hurt their breast milk flow, but this doesn’t seem to be the case. In fact, daily exercise can be good for your body and mind in many ways, and it might even make breast milk better overall.
To ensure a positive experience, breastfeeding moms should start slowly, drink plenty of water, wear comfortable clothes, time their workouts appropriately, and pay attention to their bodies. If persistent concerns or discomfort arise, it’s a wise choice to get help from a medical worker.
