Exercise and breastfeeding

Breastfeeding in the News

June 20, 2012 – GMA News reports on a new study published in Pediatrics that found that breastfeeding mothers who exercise do not inhibit the growth of their babies. Researchers reviewed four clinical trials done between 1994 and 2009. In each, researchers recruited sedentary breastfeeding mothers, then randomly assigned half of them to a moderate exercise program. The other half were to remain inactive. In two of the studies, the mothers also cut calories to lose weight. A total of 170 mothers participated in the four studies. On average, babies of exercising mothers in the studies gained slightly more weight than the babies of mothers not physically active. Researchers said this could be due to chance. The researchers concluded that mothers could safely exercise while breastfeeding.

Exercise and Pregnancy

What a great resolution!  OTIS Pregnancy shares a PDF sheet explaining the benefits of exercise in pregnancy. Read here for the full info sheet.

"Exercise can play an important role in health and well being during pregnancy. It has been shown to allow faster weight loss after pregnancy, and improve mood and sleep patterns. Some studies have shown faster labors and less need for induction of labor using drugs or epidurals. Recent preliminary data suggests that exercise may help prevent or treat gestational diabetes.

Exercise can also ease many of the common discomforts of pregnancy such as constipation, backache, fatigue, leg swelling, and varicose veins."

You may also enjoy reading what a personal trainer has to say here (Zandra's fitness blog that addresses the pregnant mom too).  

Get out and walk.  It's cold, but you can bundle up, wear comfortable shoes or boots and the activity will warm you.  Even a quick trip around the block will help lift your spirits and get the blood circulating.  Little ones also enjoy getting out - even in winter.  Just be sure they are dressed warmly.

Chat on exercise

March of Dimes is hosting a chat on pregnancy exercise tomorrow (June 8) at 1:00 MDT, 3:00 EDT. Click here for information.

Abdominal Pain

The March of Dimes outlines the usual "normal" causes of abdominal pain in pregnancy here.  They also list times when you should be concerned and you should call your doctor as well as some ideas for relief.

All pregnant women can benefit from a few measures that also help relieve some of the symptoms and may even prevent some abdominal pain.

1. Exercise - get out and walk.  Besides helping with bowel health (reduce constipation, relieve gas), it's good for the vitamin D you get from the sun.  A daily 15 minute walk will give you what you need of that nutrient.  It's also good for emotional health, boosting seratonin in the brain (an important neurochemical that helps ward off depression) and women have been shown to have improved labor progress when they have regularly exercised in pregnancy.  
2. Drink water - staying hydrated is essential in pregnancy.  Dehydration can sometimes go unnoticed and yet can cause preterm labor.  Especially with warm weather coming it is important to sip, sip, sip.   Keep a refillable water bottle handy.  Some plastics are not recommended, especially when exposed to heat so try one of the new types such as stainless steel or aluminum.  If purchasing a plastic bottle be sure to look for a sticker or label that reads “BPA free."  (Click here to find out where and why plastic bottles have been banned.)  The thin plastic bottles are best if used as a "one time use only" drinking container. Check the recycling number on the bottom to determine which plastic bottles are safe: try to avoid numbers 3, 6 and 7 when possible. Go here for detailed information and useful pictures.  More info here.
3. Avoid abrupt and sudden movements - even jumping out of a chair can cause strain on ligaments.
4. Try a warm bath or "cozy" (bean, corn or rice bag warmed in microwave) or heating pad on low setting, wrapped in towel.

If you don't get relief from abdominal pain, call your health care provider.

Exercise in Pregnancy

Exercise during pregnancy can help prepare you for labor and childbirth. It also helps reduce backaches, constipation, bloating and improves mood, energy level, posture, muscle tone, strength and sleep while helping prevent gestational diabetes. The added benefit is that it helps you with your appropriate weight gain, avoiding unnecessary fat accumulation you may have to fight off later.

Ask your prenatal care provider about a safe exercise program. Yoga, swimming, walking, and other low-impact and moderate-intensity exercises can be very beneficial during pregnancy. Be sure to stay hydrated, take breaks, and avoid getting overheated. Avoid exercises that strain your back and belly, Rice says. Exercises that are off limits during pregnancy include contact sports and activities such as skiing, water skiing, bicycling, and horseback riding, due to the risk of falls and abdominal injury. (WebMD)

You may be advised to avoid exercise if you have risk factors for preterm labor, vaginal bleeding or premature rupture of membranes. If you have high blood pressure or diabetes, you should consult with your doctor first.

Balance is affected with the weight gain which shifts your center of gravity and places stress on joints and muscles, especially those in the pelvis and lower back. This may increase your risk of falls so be careful and don't overdo it. Moderate exercise is best without overheating or dehydration. In the past it was believed your heart rate should not exceed 140 beats per minute but this advice has been revised by ACOG according to Mayo Clinic.

More info at Baby Center.

Cool down at the pool!

Swimming is great exercise for most pregnant women. (If you're not sure, talk to your doctor or nurse-midwife). Many women enjoy water aerobics to stay fit during this time. Read about the benefits of swimming and specific tips by trimester at babycenter.com.

Be sure to use caution because surfaces can be slippery and pregnancy means a change in your center of gravity so you are more prone to falls. Swim shoes might help. Skip the hot tub since you can overheat.

Don't be afraid to put on a swimsuit, just because you feel awkward. You will find several other pregnant ladies at almost any pool (along with their children) so enjoy! You will feel lighter in the pool because of the buoyancy of the water.

Here are some examples of swimwear that are available to make you look great while getting your exercise. I found the best prices for cute, flattering, maternity swimwear at target.com. Several of my favorite styles were priced $21.99. This is hard to beat.

Target.com ($21.99)

Other styles can be found at parenting.com with prices from about $22 to $96. You can even find bikinis here. Motherhood Maternity has great styles starting at about $34.99, but still not bad for a great suit. A couple examples below. This late in the season, styles are more limited but with a little searching you can find something that will work and many are reduced. Motherhood.com had some of theirs marked down to $14.98. More discounts on higher-priced suits can be found here. Many other online sites are also out there so keep looking until you find your perfect suit.

It doesn't have to be specific to maternity. Many regular styles have empire waists or a baby doll look that work well. Don't forget second-hand shops. These items may only have been used a couple of times. Another resource is Discount Maternity Swimwear.
Motherhood.com ($34.98)

Motherhood.com ($34.98)

This was my favorite and I notice it is sold out now:(

Vitamin D and Babies

Vitamin D is the amazing nutrient we get from the sun! It helps us build strong bones and absorb calcium. Cow's milk is fortified with vitamin D. In days gone by, we always saw babies out in their prams (perambulator = old style "buggy" like you see in central park or London, pushed by the nannies). The fresh air is good for the baby and it gives both the adult and the baby a good old fashioned vitamin boost. There's nothing old fashioned about a walk (or jog) in the park and it's good for the baby too. Getting back in shape after your delivery requires some exercise. There are plenty of good reasons for going outside.

We've become an "inside" generation, spending hours in front of computer screens and TVs, in buildings, indoor gyms and cars. Our lifestyle may be short-changing our babies too as we all miss out on the emotional health as well as physical benefits of walking outside. We're even sometimes afraid of the sun because of skin cancer concerns, but sunshine is still important - it's the sunburn we need to worry about; not the sunshine.

The benefits of exercise - even a daily walk around the block - are many. Boosting mom's supply of vitamin D is one of those which will also help her to have a good supply in her milk as well. There have been revised recommendations about supplementing breastfed babies with vitamin D. If the mother's stores are adequate this is probably unnecessary. Mom can take a supplement to increase the levels of vitamin D in her milk. It takes about two weeks of supplementation (60 mcg) to substantially raise the level of this vitamin in your milk . Read the article here by a breastfeeding expert at KellyMom.

The recommendation came because it can be difficult to determine if the baby (or mom) is getting adequate exposure to sunlight, even though it doesn't take a lot. Your baby needs 30 minutes of sunlight a week (without sunscreen - not needed in these small doses), beginning at two weeks of age. For people living in cold, northern areas where sunlight is minimal, this may be difficult, so supplementation is encouraged.

In an April, 17, 2003 Press Release La Leche League International responded to the recommendation saying, "Exclusively breastfed healthy, full-term infants from birth to six months who have adequate exposure to sunlight are not at risk for developing vitamin D deficiency or rickets. Rickets occurs because of a deficiency in sunlight exposure, not because of a deficiency in human milk."

This is important because some may believe formula is better than breast milk based on the recommendation. Nothing could be further from the truth. The many important components of breast milk which are not available in artificial baby milk far outweigh any decrease in vitamin D even if the mother's milk is weak in this vitamin, because sunlight gives the baby all the nutrient he or she needs. Babies LOVE to go outside too - in any weather. So, grab a stroller and enjoy walking with your little one. In cold weather, just make sure you have a blanket, hat and sweater. Your neighbors want a peek at the baby too. The benefits are enormous!

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