| The
truth about breastfeeding and exercise |
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Have you ever wondered
if breast milk alters after an exercise session?
Or, do babies refuse to take the breast because
it is too hot or tastes salty? Many new moms have
asked those questions. The answers are based on
the latest research and will eliminate many |
uncertainties about breastfeeding and exercise.
Before we indulge on the facts and myths about breastfeeding
and exercise, let me congratulate you on your choice of
nutrition for your newborn baby. No other food can come
close to mother’s milk. It is the ultimate best
and cheapest food on the market! Your baby will be immune
to many little “bugs” as you give much needed
anti-bodies. Your baby will also have a better protection
against pulmonary diseases. As for you, the new mom, you
will reduce the risks of breast and ovarian cancer, you
will lose weight much faster once you have stopped breastfeeding
and most of all, you will create a tight bond with your
newborn.
According to the new guidelines, exercising is NOT
a reason to stop breastfeeding. Research has shown no
change in milk production or taste during exercising
if executed within the guidelines.
“Will my milk supply be reduced due to exercise?”
According to studies, there has not been any reduction
in milk supply in exercising moms.
“Will my milk taste sour due to lactic acid?”
If you exercise within the guidelines, the taste of
the milk will not change. Many different studies have
been performed on this subject. Few will mention that
after very intense exercise, milk may have an altered
taste. Others will say it makes no difference. Your
newborn will feed between 6 and 12 times a day. Chances
are that the other 5 to 11 times, your milk will taste
fine.
“Will it change my milk quality?”
Results have shown no difference in milk quality unless
extreme exercising is performed (2 hours or more intensively).
Keep in mind that if your baby is growing and gaining
weight normally, your milk is just perfect.
Choosing to breastfeed is giving your baby the best
food possible. Here are a few tips to help you enjoy
breastfeeding along with exercising.
- Hydrate yourself. Feeding your baby requires extra
calories and fluids.
- Support your breasts. If needed, use a sports bra
on top of your breastfeeding bra.
- Feed your baby before exercising. You will feel
more comfortable if your breasts are less full.
- Feeding positions. Try bringing your baby to your
breast instead of your breast to your baby. Postural
positioning is important to avoid slouching or rounding
of the shoulders. Raising the knees as your baby feeds
will give you better support.
- Choose a facility with a daycare. You can bring
your baby while you exercise at the gym. If you need
to feed your baby, she/he will be close by.
- Listen to your body. Sleepless nights, sensitive
nipples, eating when you can, adaptation to your new
role…. All these things can make you feel tired
or stressed. Listen to your body and rest when you
can.
- Baby steps. Just like exercise during pregnancy,
it should be approached gradually. At the beginning
you should start slow and as time goes on, increase
your intensity. Think of your baby and your needs
first.
Being active during the postpartum period will give
you energy for the nocturnal awakenings, daily activities,
carrying baby and/or baby things and for your life in
general. You will have the endurance, muscular strength
and flexibility to adapt to your new role as a mom.
It will also reduce the risks of postpartum depression.
Taking the time to give your baby the best nutrition
is an investment for the future. After all, we are pregnant
only once or twice (on average!) in a lifetime. Babies
grow so fast; let’s enjoy this time.
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She is certified FIS, PTS and PFS
from CanFitPro. Isabelle founded her own company
called MOMentum fitness for women in 2000. |
| She promotes well-being to her clients and encourage
to exercise in a healthy and balanced way. Her passion
for pre-post natal fitness started when she got
pregnant herself and was thirsty for more information.
Isabelle take primarly post natal clients and love
to teach mom & baby activities. You can write
to Isabelle by Clicking
here! |
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