One of the worrisome aspects for women after pregnancy is the weight gain they acquired during it and how to regain their figure after having the baby. Both athletes and those who are not, it causes doubt compatibility about breastfeeding and exercising. In this article, I will tell you a little about them and we will banish some myths around this topic.
Exercising while breastfeeding is fully compatible, and apart from that, it is very beneficial for both your physical and emotional health: it helps blood circulation, regulates blood pressure levels (which reduces the risk of heart disease) and keep your bones healthy.
While you exercise, you release substances called endorphins, which cause you a sensation of pleasure and well-being, which reduces the possibility of postpartum depression; In addition, it helps you to stay active, energetic and, of course, allows you to more easily regain your pre-pregnancy weight. For all the above, do not hesitate or be afraid to perform sports physical activity during the breastfeeding period. You just have to take into account several aspects:
1. Does exercise negatively affect your baby's milk?
Completely false! Neither the volume nor the composition varies, on the contrary, exercising helps you release substances in your body that, by making you feel good, stimulate milk production, and one of the substances that it favors is the 'love hormone ', oxytocin, which is released while you exercise (the others are endorphins).
2. Is there a limitation with some kind of sport to practice?
You can do the one that suits you best, just avoid those that affect your breasts and as long as you have undergone a pelvic floor review and they have seen that everything is fine. Generally I recommend walking, because if you do not have someone to take care of your baby you can take him in the stroller, and also ride a bicycle when the little one is older, hold his head well, and you can put him in the complementary seat in the back. You must take into account that you must start with low or medium intensity exercises, and then gradually increase.
3. Is it necessary to wait a period of time to breastfeed after exercising?
Not really, you can breastfeed whenever you want. The only thing you have to take into account two things: if you do very strenuous sports activity, a substance called lactic acid will be released in your body, which passes into your milk approximately 90 minutes after you have exercised extensively and can change the taste a bit. Of the same. This does not harm the baby and the taste is well tolerated. Another thing that changes the taste is your sweat impregnated on the skin (salty taste) and this can make the baby reject the breast, so I recommend that you take a shower before feeding.
4. Can I have energy drinks?
In general, energy drinks are not recommended even when outside the lactation period, since their composition, including caffeine, has negative effects on health: nervousness, heart attacks and insomnia, among others, and obviously these substances would pass to the baby through milk.
As you will see, with exercise you distract yourself, lower your stress level and regain your weight. Of course, have some extra tips:
- You must hydrate in an adequate way so as not to decrease the production of breast milk (remember that 88% of the composition of breast milk is water).
- Eat well. Eat plenty of vegetables and fruits, and increase your carbohydrate intake a bit, since they are the source of energy you will need to be able to have endurance.
- Don't forget wear a soft fabric top, preferably cotton, which is not too tight (if it is too tight it blocks the ducts through which the milk flows) to avoid damage to your breasts, especially the well-known and feared mastitis.
- Finally, orearn yourself and go at the rate you can, without exhausting yourself and, above all, knowing what your limits are.
You can read more articles similar to The 4 most common questions about breastfeeding and exercising, in the category of On-site Breastfeeding.