As a breastfeeding mother, you probably double check whether pretty much everything you do will affect your milk. You have probably googled how much caffeine it’s safe to consume, whether alcohol enters your breast milk and how long until you can switch back to your beloved underwired bras. What did mothers do before Google was there to answer all of their questions?!

Will exercise affect my milk?

If you’re hoping to improve your fitness and, perhaps, get rid of some of the baby weight, you may be wondering if it’s safe to exercise when you’re breastfeeding. Obviously, you shouldn’t be lifting weights or running laps with a baby attached to your breast, but exercise is generally perfectly safe for new mamas.

Now is a great time to improve your health. The healthier you are, the better able you will be to look after your baby. Exercising can help to lift your mood, fight stress and help you sleep easier (obviously, the baby will still be keeping you awake, but at least you know you could sleep if you wanted to…).

The key is to start slowly and gradually increase the amount of exercise you do. If you are taking an unhealthy approach to exercise, and exercising to extreme exhaustion, you may find that it does affect your milk supply and general health. Instead, take baby steps along the road to fitness.

Things to keep in mind

It’s always important to wear a decent sports bra for support when exercising, but this is arguably more important when you’re a breastfeeding mother. You may find it most comfortable if you feed your baby just before exercising, as this will ensure your breasts don’t feel too full.

You can feed your baby as soon as you need to when you return from exercising. There is no minimum period, exercising doesn’t have much affect on your milk. It can increase the amount of lactic acid in your breast milk, but most babies don’t seem to mind this. Some babies aren’t keen on the salty taste of sweat, so you may find that washing your breasts after exercising encourages your baby to feed.

Exercise can be the perfect way to unwind after a long day of parenting. If you’ve been home with the baby all day, you may find yourself feeling touched out and stressed. A brisk walk or a few lengths of the pool could be all you need to turn the day around.

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.

Breastfeeding works on supply and demand. If your baby is feeding more, you will produce more milk. If your baby starts feeding less, your breasts will reduce how much milk they produce. Many women worry about low milk supply, but most of the time, there is nothing to worry about. If your baby is gaining weight well on a diet of just breast milk, and is producing plenty of wet and dirty diapers, there’s usually nothing to worry about. If you feel concerned, however, it’s always worth chatting to your healthcare provider for reassurance.

What causes low milk supply?

A lactation consultant or breastfeeding peer supporter should be able to offer you expertise regarding your supply. The following things can sometimes contribute to low milk supply:

• supplementation – if you are supplementing with formula, this will reduce the amount of time your baby spends at the breast. Pacifiers can have the same effect. To try and increase supply, reduce the number of bottle feeds you give to your baby.
• nipple preference – if you’ve been bottle feeding your baby, your baby may have cottoned on to the fact that drinking from a bottle requires less effort. To breastfeed, your baby must suck to stimulate the flow of milk. With a bottle, the flow is instant. To try and encourage your baby back to the breast, try cutting down on bottle feeds.
• sticking to schedule – if you’re feeding your baby according to a schedule, this could affect your supply. Breastfeeding on demand is one of the best ways to encourage a healthy milk supply.
• sleepiness – if you have a sleepy baby, your baby may not be spending enough time breastfeeding each day. Be sure to wake your baby every few hours to offer feeds for the first few weeks. You may also want to try and keep your baby awake during feeds, you can do this by gently blowing on her face as she drifts off at the breast.
• breastfeeding obstacles – improper latch, tongue tie and the use of nipple shields are just some of the things that could be restricting how much milk your baby is able to get each feed. If you think a breastfeeding barrier is to blame, make an appointment to see a lactation consultant for advice.
• your health – your health could be impacting your milk supply. Hypothyroidism, smoking and hormonal problems could all contribute to a decreased supply.

To increase your supply, you should offer the breast frequently. You should also offer both breasts during a feed, and ensure the first breast is properly drained before offering the second. A lactation consultant is best placed to offer advice on any breastfeeding issues you may have, so make an appointment to see one as soon as possible.

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.

For whatever reason, you’ve decided to pump your breastmilk and provide this to your baby by bottle. But what can you do to ensure you’re on the right path to provide the most milk for your baby?

1. Choose your pump wisely: When you’re pumping to provide all of your baby’s nutrition, you need something efficient. The most expensive pump on the market may not be the best choice. And not all electric pumps are created equal. So, do your research before buying or renting a pump to be sure it’s the best one for your individual needs.

2. Get to know your pump: Learn not only how to operate all of the pump’s settings, but also how your body reacts to pumping. Do you need to change the settings to take full advantage of your let-downs? Do you need to turn the pump off and massage your breasts? Don’t be afraid to make adjustments to your routine or to reassess the pump’s settings as time goes by.

3. Learn to let down: The biggest problem for many moms is relaxing enough for milk ejection. If you’re multitasking while pumping or impatiently watching the bottles willing them to fill faster, you may negatively impact your let-down. Consider putting on a sweater, making sure the room you’re in is warm enough, or placing a warm compress on your breasts before pumping. Try hands-on techniques like breast massage to maximize the amount you’re able to pump. Think about each of your senses and how you might use them to facilitate pumping (for example, hearing your baby cry or coo may trigger your hormones and your let-down).

4. Know how to maintain your supply: The amount of milk you can get each pumping session (and how often you need to pump to maintain the same output) will vary from woman to woman. Some research suggests that a total of 120 to 140 minutes of pumping each day is typical for exclusively pumping moms to maintain their supplies. How long you can go between pumping sessions, and how long each session should be, is trial and error.

5. If your output decreases, change things up: Experts say adding a few short pumping sessions may be more effective than adding minutes to your current pumping sessions. Check all of your pump parts – they do wear out occasionally. If you’re using a double electric pump, try pumping only one side, switching to a hand pump, or even manually expressing milk. Or change the time of day you pump. Anything to get out of the rut will help.

6. Find support: Common concerns for pumping moms include milk supply issues, plugged ducts, mastitis and sore nipples, to name just a few. Find professionals who are supportive of your feeding choice. And find other exclusively pumping moms – they will be the best source of ideas and encouragement.

While people may wonder why in the world you have chosen this path, others will understand that each woman does the best she can to give her baby a great start in life. Congratulations on giving your baby the many benefits breastmilk has to offer.

Are you pumping milk for your baby? What tips do you have?

Written by Michelle, Lamaze instructor, lactation consultant, and mother to 4 busy kids

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.