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Breastfeeding & Exercise

7/10/2017

There is no reason to avoid moderate intensity level exercise whilst still breastfeeding. But there are some considerations to be aware of to make it easier.

Myth - My baby will be reluctant to feed due to exercise changing the taste of my milk

You would have to exercise at a very high intensity for lactic acid, the by-product of exercise to accumulate enough to affect the taste of your milk.

Should I wear a sports bra if i'm breastfeeding?
Absolutely, especially if you're doing any high impact such as running or jumping activites. Breast tissue are mostly made of mammory glands, fatty tissue and connective tissue. Vigorous /high impact exercise puts breast tissue at risk of internal bleeding (due to rich blood supply), pain, sagging and stretch marks.

Unlike muscle tissue breasts cannot be “toned”, therefore, it is important to protect delicate breast tissue from any long term damage caused by exessive motion e.g. high impact exercise.

So if you are thinking about stepping up your workouts and are still breastfeeding check out the following links for nursing sports bras....they do exist! Here are a few I have found but there's probably plenty of others too. Prolonged compression of the breasts when breastfeding is not encouraged due to the risk of plugged ducts, so this may be a consideration for those prone to blockages especially.

Here are a few Maternity & Feeding sports bras links:

http://www.boobiemilk.co.uk/

http://www.amazon.co.uk/La-Leche-League-Intimates-pllover/dp/B004NDTUCO

https://www.amazon.co.uk/Leche-League-Sports-Nursing-Bra/dp/B06XTXD857/ref=sr_1_14?s=clothing&ie=UTF8&qid=1499679316&sr=1-14&nodeID=83450031&psd=1&keywords=nursing+sport+bra

http://www.rookiemoms.com/sports-bras-for-nursing-moms/

http://www.brooksrunning.com/en_us/juno-sports-bra/350025.html?utm_campaign=mc_move#pr-header-350025

My 7 Top Tips to exercising whilst breastfeeding

Wear a well fitted supportive bra or consider wearing a sports bra over your nursing bra especially for high impact exercise to reduce the risk of tissue damage
Feed just before you exercise for comfort and to avoid leaking. Baby is also then hopefully settled
Express if possible to create some “me time” away from baby or attend a baby friendly class
Avoid lying face down (prone) to exercise if uncomfortable
Perform pelvic floor exercises whilst feeding to help fit them in during the day
Take on extra fluids to replace those lost during exercise & eat a healthy diet

Reality check - You may not fully spring back to your pre-pregnancy weight whilst breastfeeding. Yes you can burn around an extra 500kcals per day if feeding exclusively but other factors such as increased hunger and hormones will ensure you maintain some body fat as reserves for baby. Now is not the time to drastically restrict your diet or worse still go on a FAD DIET. This is a time to nourish your baby and yourself as you are also repairing and needing energy. Besides, improving muscle tone and posture can do wonders for how you feel and look in your clothes!

10 benefits of postnatal exercise:

Reduces the chance of postnatal depression
Improves emotional well-being & mood (releases endorphins)
Aids recovery of core muscles including pelvic floor function - reduce stress incontinence
Increased energy....and we all need more of that right?
Gives you a bit of well earned “me time” and relieves stress
Improves sleep patterns (of mummy not baby unfortunately!)
Stretches tight muscles & strengthen weak muscles which occur during pregnancy and can be made worse postpartum (improves posture = appear slimmer)
Reduces fat stores (if combined with a healthy diet...NOT A DIET!)
Builds a sense of connectedness with other women in similar situations
Begin to feel a little like you again!

RETURNING TO EXERCISE SHOULDN'T BE RUSHED BUT IF YOU FEEL READY TO RE-JOIN THE HUMAN RACE WHAT ARE YOU WAITING FOR?

Come & join us and find a class near you today:
http://misfitmamas.weebly.com and book here: https://bookwhen.com/misfitmamas

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Your Pelvic Floor

7/5/2017

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Introducing Your Pelvic Floor by MisFit Mamas

Find Your Pelvic Floor Muscles - This complex and important set of muscles offer support for the pelvic organs, keep you continent and are an integral part of your core system giving your lumbar back and pelvis stability.

The muscles of the Pelvic Floor (PF) run from the pubic bone at the front to the lower spine (coccyx) at the back. They are also attached at the sides of your pelvis, to the bones that you sit on. They support the bladder, vagina & bowel.

They support the contents of the pelvis and are put under great strain during pregnancy and labour which isn't helped by hormones released during pregnancy to relax the soft tissues in preparation for labour. Think of a trampoline that can stretch under weight and recoil back again, only during prolonged stretching as in pregnancy they can become weakened/stretched increasing the risk of incontinence (being unable to make it to the toilet in time) or stress incontinence (leaking urine when laughing, coughing, sneezing or jogging - very common) or worse still a prolapse!

Working the pelvic floor muscles (PFM's) during pregnancy and balancing this with focused "letting go" or "relaxation" of the PFM's especially later in pregnancy is ideal).

In the early weeks following birth isolated pelvic floor exercises not only strengthens them but can help aid healing following tears during labour by increasing blood flow to that area and is the first step towards improving your core function.

The Pelvic Floor exercise is just one element of the overall picture for pelvic floor health. Posture, daily movement, good nutrition/hydration and a balance of muscle strength & flexibility are also necessary.

PAIN RED FLAG! Any pain in the pelvis or pelvic floor area is a red flag. Don't ignore it! Some women struggle with an over active pelvic floor that is in a permanent contracted state and unable to relax. Some of the symptoms can include pain (or pain during intercourse) and incontinence. A tight pelvic floor is also a weak/dysfunctional pelvic floor after all.

If suffering from incontinence speak to your midwife/G.P

To improve the symptoms of stress incontinence try to perform some pelvic floor exercises but if there's no improvement seek a referral from your G.P.

For a weak/lengthened pelvic floor commit to daily pelvic floor exercises and avoid anything that causes you to leak or increases pressure:

high impact exercise e.g. jogging (jogging too soon post birth can lead to further damage!)
lifting heavy objects, sitting straight up from a lying position or being constipated (creating abdominal pressure which puts strain on the weak abdominals and pelvic floor)
Slouching or sitting with the pelvis tilted backwards (this can shorten the pelvic floor which can add to pelvic floor dysfunction!)

How to do Isolated pelvic floor exercise (can be performed within 24hrs of birth):

Slow contractions – On a slow exhalation through pursed lips (think blowing out a candle), "zip up" the back passage (as if to stop passing wind) to the front passage (as if to stop the flow of urine – do not practice this on the toilet! Or imagine moving the coccyx towards the public bone). Pull the pelvic floor muscles upwards as far as you can (to your imaginary 10th floor) over the count of 5 seconds. Hold for up to 5 seconds (whilst breathing) and release slowly. Rest for several seconds and repeat up to 10 times in total, 3 times per day.

Fast contractions – Draw up as above but fast on exhale (in one second) and release quickly on inhale (in one second). Perform 10 in total, 3 times per day.

When & how to do them:

Whenever you can e.g watching TV/adverts, feeding baby, washing the dishes-form habits!!
Easier – lying down then progress to sitting or standing (this adds gravity to pull up against)
Easier still - try performing in a child's pose position (kneeling and sitting back on heels.)

Not feeling anything happen down there? Don't panic....they will get stronger the more you practise. If you don't feel them working after several weeks there could be some nerve damage and it's probably worth visiting the GP.

YES THEY ARE BORING & TEDIOUS BUT A GOOD STARTING POINT FOR PELVIC RECOVERY AND BETTER THAN A LIFETIME OF SPARE KNICKERS IN YOUR HANDBAG!!! JUST KIDDING!!

URINARY STRESS INCONTINENCE IS NOT SOMETHING YOU SHOULD BE LIVING WITH - IF IT DOESN'T IMPROVE SEEK HELP! YOUR GP CAN REFER YOU TO A WOMEN'S HEALTH PHYSIOTHERAPIST (check out the Mummy M.O.T service on this page!)

Pelvic floor muscles however don't work in isolation so integrating pelvic floor exercises into an exercise routine is also beneficial to which is something we do in class.

LEARN HOW TO SUPPORT YOUR PELVIC FLOOR FUNCTION FOR LIFE & HOW TO INTEGRATE THE PELVIC FLOOR INTO DYNAMIC MOVEMENT BASED EXERCISES IN MY MUMMY & BABY PILATES CLASS or PREGNANCY PILATES.

Debbie x
Prenatal & Postnatal Exercise Specialist

https://www.facebook.com/misfitmamas1
Bookings: bookwhen.com/misfitmamas
Tel. 07974 720341

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Breastfeeding & Exercise

Your Pelvic Floor

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