Exercise during breastfeeding period | exercises to improve milk quality | breastfeeding exercise

 Breastfeeding and exercise 

Many women give up exercising during the breastfeeding period but they need to know this. There are many benefits of exercising while breastfeeding.

Becoming a mom is the most beautiful feeling in the world, but during this time the busyness increases and fitness is often left behind. Every mother wants the best upbringing for her baby, but when it comes to breastfeeding a baby, many questions arise in everyone's mind, especially as a new mother,like

•what will happen soon? 

•How to know if baby is satisfied with breast milk? 

•Do you have to eat more for more milk? 

•Can you do while breastfeeding? 

•Will exercising affect the milk supply in the mother? 

Let me tell you some important facts about breastfeeding, exercise and the process of reducing milk in the mother.

Prolactin and the A hormone are called the milk-producing hormones of human milk and the milk ejection hormone of oxytocin. As labor begins, the pituitary gland releases more of both hormones. After delivery, when the baby is breastfed, the sensory impulses travel to the brain. In response, the anterior portion of the pituitary gland secretes prolactin and the posterior portion secretes oxytocin. More prolactin is produced at night. Prolactin makes the mother feel relaxed and sleepy. The oxytocin reflex is sometimes referred to as the 'letdown reflex' or the 'milk injection reflex'. Oxytocin is produced more rapidly than prolactin. It makes the milk already present in the mother flow faster, so that the baby gets milk easily.

Exercise reduces stress and depression. There are many exercises that can improve stamina and mental health without interrupting the supply of milk along with fitness.

What to do ? - 

•Start with less strenuous exercise. Seek advice with physiotherapist on Diastasis (Dysfunction) recti. Walking is a great exercise. You can also take baby with you in the evening. After 6 weeks of delivery, you can do cardio training and circuit training. 

•Take nutritious food. Eat at least 2400 calories per day, as milk supply can also decrease when you start exercising when you are weak and don't eat enough.

•Drink three to four liters of water daily, as milk is 80 percent water. Don't let yourself dehydrate before, during or after a workout.

•Feed or pump the baby before exercising, as not doing so often makes exercising difficult and uncomfortable. 

•Meditate for some time after the workout. This will allow the mind to relax and milk can be made easily.

•Sometimes due to excessive exercise, milk acid means lactic acid accumulates in the blood stream, Due to which the mother's milk becomes slightly sour in taste. In such a situation, if the baby refuses to drink milk, then take out some milk. And then feed the baby with milk. You can pump milk before a workout and then feed your baby. Another way is to feed the baby one hour after the workout. This eliminates lactic acid from the mother's milk.

countless benefits of exersise during breastfeeding period - 

•It helps in reducing the excess fat accumulated during pregnancy.

•Prevents from many types of heart diseases. 

•Helps to deal with depression. Increases prolactin levels, thereby milk supply improves. 

• Mother feels more energetic and stress free".