In addition to taking care of their children, new mothers have a plethora of tasks. With all of the feeding and sleepless nights, you may be itching to get back into your workout regimen. However, a crucial query emerges: does exercising decrease milk supply? Many breastfeeding moms struggle with this worry since they can't decide whether to improve their baby's nutrition or get back to their pre-pregnancy figure. This article discusses the realities of exercising and nursing and provides advice on how to prioritize your health and fitness while maintaining your milk supply.
Does Exercising Decrease Milk Supply?
The short answer is: typically, no. Moderate exercise usually does not decrease milk supply for most breastfeeding mothers.
Research Supports Exercise for Breastfeeding Moms
Research suggests that mild to moderate physical activity has no effect on lactation. On the other hand, other studies have linked high exercise intensity to elevated lactic acid levels in breast milk. Some women report that after such exercise sessions, their infants seem uneasy, but they do not see any changes in their child's development or milk production.
What Happens During Exercise
Your body goes through a number of changes as you exercise:
- Hormonal shifts: Prolactin, a hormone essential for milk production, is released when exercise is performed. Further research is necessary to confirm the theory that this could eventually increase the supply of milk, as some researchers believe.
- Short-term effects: You may experience a brief drop in milk volume following vigorous exercise. Dehydration and variations in blood flow after physical exertion are frequently to blame for this. Nevertheless, this impact normally wears off quickly as your body goes back to rest.
Individual Differences Matter
The way each woman's body reacts to exercise varies. Even if the majority of moms don't have any issues with physical exercise, it's important to pay attention to your body and your baby's eating habits. Speak with a lactation consultant or other healthcare professional if you observe any consistent changes in your milk production.
Seven Benefits of Working Out for Milk Supply
Exercise can help you get back in shape after pregnancy and may also improve your breastfeeding experience.
1. Boosting Potential Milk Production
Many moms worry that exercise might reduce their milk supply, but it might actually help. When you work out, blood flow increases throughout your body, including your breasts. This extra blood flow could help you make more milk supply.
2. Reducing Stress for Better Milk Flow
Regular exercise is great for reducing stress. When you work out, your body releases chemicals that make you feel good. Less stress is good for making milk because stress can sometimes interfere with milk production.
3. Improving Sleep Quality
New moms often have trouble sleeping. Exercise can help you sleep better at night. When you sleep well, your body might make milk more consistently, and you'll have more energy for those nighttime feedings.
4. Strengthening the Immune System
Staying fit is good for both you and your baby. Regular exercise can boost your body's ability to fight off illnesses. This might mean more protective substances in your breast milk.
5. Increasing Energy for Motherhood
Regular activity can help fight tiredness, which many new moms experience. Being fit helps you handle the physical demands of motherhood better.
6. Promoting Safe Weight Loss
Exercise, along with eating well, can help you lose pregnancy weight slowly and safely. This gradual approach is better than quick diets, which might affect your milk supply.
7. Enhancing Mental Well-being
Many new moms feel sad or anxious after having a baby. Exercise can help:
- It releases chemicals in your brain that improve your mood.
- It makes you feel good about taking care of yourself.
- It can be a chance to meet other moms, especially in exercise classes.
When you feel happier and more balanced, you're better prepared to handle breastfeeding and caring for your baby.
Regular exercise offers many benefits for breastfeeding moms. It can potentially help with milk production, improve your physical and mental health, and make you feel more energized for motherhood.
When to Start Exercising After Delivery
Most new moms can start gentle exercises a few days after giving birth, but should wait until their 6-week postpartum check-up before beginning a regular exercise routine. Here's a timeline to help you understand when and how to start exercising:
The First Few Days: Rest and Recovery
Right after giving birth, focus on rest and healing. Gentle walks and light pelvic floor exercises are okay, but avoid strenuous activities. Listen to your body's needs during this time.
Weeks 1-6: Gradual Movement
During the first six weeks, stick to light activities as your body heals. Short, easy walks, gentle stretching, and pelvic floor exercises are good options. Always check with your doctor before increasing activity levels.
The 6-Week Check-up: Getting Cleared for Exercise
Most doctors recommend waiting until your 6-week postpartum check-up before starting a regular exercise routine. At this appointment, your doctor will assess your recovery and give you personalized advice on exercising.
After Week 6: Starting Your Exercise Routine
Once cleared by your doctor, begin with low-impact activities. Longer walks, swimming, and gentle yoga are great ways to ease back into exercise. Start with short sessions and gradually increase duration and intensity.
When to Wait Longer
As you start exercising again, stop and rest if you notice:
- More bleeding from your vagina
- Pain anywhere in your body
- Feeling very tired
- Feeling dizzy or having trouble breathing
For breastfeeding moms, it's often more comfortable to feed your baby or pump before exercising. Also, be sure to wear a supportive sports bra to reduce discomfort during your workout.
How to Exercise Without Decreasing Milk Supply
Maintaining a healthy exercise routine while breastfeeding is possible with the right approach. Here are some strategies to help you stay active without impacting your milk supply.
1. Breastfeed or Pump Before Working Out
Feed your baby or express milk before exercise to make your workout more comfortable. This also ensures your baby has milk when needed. For convenience, consider using a wearable breast pump like the Momcozy M9. It's electric and hands-free, allowing you to pump even during light activities. You can control it with an app, making it easy to use while staying active.
2. Wear a Supportive Bra
Use a good sports bra made for nursing mothers. It should support your breasts during movement, make you comfortable, and let you breastfeed or pump easily when needed.
3. Maintain a Healthy Diet
Eat well to support both your milk production and exercise. Make sure you're eating enough food, including proteins, carbohydrates, and healthy fats. Drink plenty of water throughout the day, especially before and after workouts.
4. Choose Low-Impact Activities
Pick exercises that are gentle on your body. Good choices include walking, swimming, yoga, cycling, and light weight training. These activities can help you stay fit without stressing your body or affecting your milk supply.
5. Additional Tips for Success
- Start Slowly: Gradually increase the intensity and duration of your workouts.
- Listen to Your Body: If you feel overly fatigued or notice a dip in milk supply, scale back your routine.
- Time Your Workouts: Exercise right after nursing when your breasts are less full.
- Stay Hydrated: Drink extra water to replace fluids lost during exercise.
- Get Enough Rest: Balance your exercise routine with adequate sleep and relaxation.
Every mom's body responds differently to exercise. Pay attention to your milk supply and energy levels, and adjust your routine as needed.
FAQs About Exercising and Milk Supply
1. Is working out bad for breastfeeding?
No, working out is not bad for breastfeeding. In fact, exercise can be good for both you and your baby. Regular exercise can help you stay healthy, reduce stress, and improve your mood. These benefits can actually support breastfeeding. However, it's important to exercise safely. Start slowly, stay hydrated, and eat enough food to support both your milk production and your workouts.
2. Can you exercise without losing milk supply?
Yes, you can exercise without losing milk supply. Most moms can maintain their milk supply while exercising if they follow some simple guidelines. Drink plenty of water before, during, and after exercise. Eat enough calories to support both breastfeeding and exercise. Start with gentle exercises and gradually increase intensity. Try to breastfeed or pump before working out, and always wear a supportive sports bra. If you notice any drop in your milk supply, talk to your doctor or a lactation consultant for advice.
3. What causes a decrease in milk supply?
Several factors can decrease milk supply:
- Not breastfeeding often enough: The more you breastfeed or pump, the more milk you make.
- Dehydration: Not drinking enough water can affect milk production.
- Poor nutrition: Not eating enough or missing important nutrients can reduce milk supply.
- Stress: High levels of stress can interfere with milk production.
- Certain medications: Some medications, including some types of birth control, can reduce milk supply.
- Alcohol and smoking: Both can decrease milk production.
- Hormonal changes: Such as those that occur when your period returns or if you become pregnant again.
If you're concerned about your milk supply, it's best to consult with a healthcare provider or lactation specialist. They can help identify the cause and suggest ways to increase your milk production.
Keep Moving While Breastfeeding
Most moms can exercise safely without decreasing their milk supply. Start with gentle activities and slowly do more. Drink plenty of water and eat enough food to support both exercise and breastfeeding. Pay attention to how you feel and how much milk you make. Use helpful tools like wearable breast pumps if you need them. If you're unsure, ask your doctor for advice. With some care, you can be active and healthy while feeding your baby. Find what works best for you and your little one.
