Can working out cause a drop in milk supply?

The Connection Between Exercise and Milk Supply
For many new mothers, the journey of breastfeeding can be both rewarding and challenging. One common concern that arises is whether engaging in physical exercise can lead to a decrease in breast milk supply. The relationship between exercise and lactation is nuanced, and understanding it can help mothers navigate their postpartum fitness routines without compromising their breastfeeding goals.
How Exercise Affects Milk Production
Research indicates that moderate exercise does not significantly impact breast milk supply. In fact, many health professionals encourage postpartum women to engage in physical activity as it can enhance overall well-being and support recovery after childbirth. However, there are specific factors related to exercise that can influence milk production.
Intensity and Duration of Exercise: High-intensity workouts or prolonged exercise sessions may lead to temporary drops in milk supply. This is often due to increased stress levels and dehydration, both of which can negatively affect lactation. When the body is under stress, it prioritizes survival functions, which can inadvertently reduce milk production.
Hydration and Nutrition: Adequate hydration is crucial for maintaining milk supply. Mothers who exercise must ensure they are drinking enough fluids before, during, and after their workouts. Dehydration can lead to a noticeable decrease in milk production, making it essential for breastfeeding mothers to balance their exercise routines with proper hydration and nutrition.
Signs of Decreased Milk Supply
Mothers may notice signs of reduced milk supply, such as shorter feeding sessions, less frequent wet diapers in infants, or a feeling of emptiness in the breasts after nursing. If these signs occur, it may be beneficial to evaluate exercise habits and consider adjustments to ensure that physical activity does not interfere with breastfeeding.
Recommendations for Breastfeeding Mothers
To maintain a healthy milk supply while incorporating exercise into their routines, mothers can follow these guidelines:
1. Start Slow: Gradually ease into a workout routine, focusing on moderate-intensity exercises that do not overly tax the body.
2. Stay Hydrated: Drink plenty of water before, during, and after exercise to prevent dehydration.
3. Monitor Milk Supply: Keep track of any changes in milk production and adjust exercise intensity or duration accordingly.
4. Consult Professionals: Seek advice from healthcare providers or lactation consultants if concerns about milk supply arise.
Conclusion
In summary, while moderate exercise is generally safe and beneficial for breastfeeding mothers, it is important to be mindful of the intensity and duration of workouts. By prioritizing hydration and nutrition, mothers can enjoy the benefits of physical activity without compromising their milk supply. Balancing fitness and breastfeeding is achievable, allowing mothers to care for their health and their baby’s needs simultaneously.

What can decrease your milk supply?

Other things that can also lead you to have low milk production include:

• Smoking or drinking.
• Some medicines and herbs.
• Hormonal forms of birth control. This is especially true for birth control that has estrogen.
• Nursing or pumping less often.
• Getting sick.
• Feeling stressed.
• Getting pregnant again.

How can I regain my milk supply quickly?

How to re-lactate. Re-lactation is typically achieved through a combination of skin-to-skin contact with the baby and breast stimulation either through a latching baby and/or pumping every two to three hours day and night, which mimics how often a baby feeds.

How to tell if breast milk is drying up?

The following are signs your baby isn’t getting enough milk:

1. Poor weight gain. It’s normal for newborns to lose 5% to 7% of their birth weight in the first few days – some lose up to 10%.
2. Insufficient, wet or dirty nappies.
3. Dehydration.

What causes a drastic drop in milk supply?

A decrease in milk supply can be caused by a variety of different factors. A very common (and solvable) problem is not pumping or feeding enough. Because milk production works on a supply and demand basis, not pumping on a frequent schedule will signal to your body that it does not need to produce milk.

Can exercise cause clogged milk ducts?

Breast pressure. Wearing a tight bra, tight clothing or other restrictive gear (you know, that hefty baby bag you’ve been lugging around across your chest) can lead to a clogged milk duct. So can lying on your breasts while sleeping or even exercising.

Can exercise cause milk supply to drop?

Some have been told that exercise is too uncomfortable and will cause too much breast pain, while others have heard that it will make their milk taste sour to their baby or will even decrease their milk supply. Luckily, these fears are mostly unfounded.

Do soft breasts mean low milk supply?

Your breasts feel softer
This happens as your milk supply adjusts to your baby’s needs. The initial breast fullness reduces in the first few weeks. At around 6 weeks, breast fullness is completely gone and your breasts may feel soft. This is completely normal and has no effect on your milk supply.

How can I trigger more milk production?

Pumping or expressing milk frequently between nursing sessions, and consistently when you’re away from your baby, can help build your milk supply. Relax and massage. Relax, hold your baby skin-to-skin, and massage your breasts before feeding to encourage your milk to let down.

How to increase milk supply while working out?

How I keep my milk supply up while working out

• Eat a lot of hearty calorie-dense healthy food throughout the day.
• Drink a lot of clear liquids every single day.
• Keep the middle of the night feeding.
• Soak up baby snuggles and nurse regularly.
• Keep the high-intensity exercise to a once or twice a week thing.

Can I increase milk supply if it drops?

If not enough milk is removed during this time, your breasts may end up making less milk than your baby needs. It may be possible to increase milk production, by removing more milk from your breasts. The earlier you start this, and the more energy you put into it, the higher your chances of making more milk.