Feed & Flourish Lactation Counseling
Tips to ensure that your exercise routine is benefiting your lactation journey, allowing you and your baby to flourish!
Get To Know Your Lactation Counselor
Hi Fit4Mom friends! My name is Kadi Burns, BSN, RN, CBC. I have been serving the mothers and infants of Texarkana for over a decade primarily, working inpatient Labor & Delivery, Postpartum, and Well Baby Nursery. Throughout my career, I have noticed a major gap in outpatient lactation care in the Texarkana community, so during my own breastfeeding journey in 2020, I became a Certified Breastfeeding Counselor (CBC). Leaning on my experience, certification skills, and the encouragement of colleagues (and fellow girl bosses), I branched out in January 2024 to establish Feed & Flourish Lactation Counseling! My primary goal at Feed & Flourish is to provide holistic, evidence-based lactation support to empower families in meeting their nutritional goals.
You Don’t Know What You Don’t Know
Mothers are resilient group of folks who endure the amazing journey of childbirth and have the privilege of feeding their babies with their own body. How amazing is that?! You just created this being out of thin air, and now *BAM* you can feed it with your body too! That being said, not knowing how to support your health and milk supply while troubleshooting a new lifestyle routine can be overwhelming. Restarting an exercise routine postpartum can feel like you’re starting from scratch during workouts, but I promise it’s not as complicated as it seems. Let’s talk tips to take care of both mama and little one’s health and the benefits of exercising while breastfeeding!
You’re a Fancy House Plant-- Water Yourself!
Staying hydrated is probably the number one rule to physical activity, and it’s especially important when providing your baby with breastmilk. According to research, human breast milk is made up of 87% water so taking in plenty of fluids is vital to your health and your breast milk supply. One of the best ways to stay hydrated is simply drinking when you feel thirsty, what a concept right? If you’re not a Stanley cup girly, find an emotional support water bottle and keep it full of icy cold water. Just the weight of your water cup can be a good reminder to drink more or be a great positive reinforcement tool when you’ve had enough to drink to warrant a refill.
Eat Your Heart Out
Turning your body into a milk making machine takes a ton of energy! Milk production increases your body’s energy needs up to 25%, requiring a nutrient-rich diet to provide optimal nourishment for mom and babe. Breastmilk requires an average of 22 calories to make 1 ounce of milk resulting in breastfeeding mothers requiring an additional 500-700 calories daily. So, what should you be grubbing on? All the healthy stuff we all know we should be eating daily, whole food that are as close to their natural state as possible.
Suffering from mom brain on what you should be eating? Try including some of these nutrient dense foods into your diet:
- Grass-fed and pasture-raised proteins like beef, bone broth, chicken, and eggs
- Full fat dairy like Greek yogurt, milk, and cheese
- Healthy fats found in foods like wild salmon and avocados
- Veggies, especially, dark leafy greens and any kind of fruit you find tasty
- Whole-food carbs like steel-cut oats, beans, rice/quinoa, and even good ol’ potatoes
Your Mind is a Muscle Too
When you nurture your body, your mind will take care of you! Exercising regularly is key factor to maintain overall well-being and is instrumental to boosting your mood, relieving stress, and replenishing energy. Physical activity during pregnancy and the postpartum period is associated with a lower incidence of postpartum depressive symptoms as well as an improved self-concept and body image.
Make a goal to start your exercise routine low and slow with a simple yoga session or a walk around the block. Soon you’ll have boosted your cardiovascular health enough to start a higher-intensity workout with the lovely ladies at Fit4Mom! Women who exercise, like you and your Fit4Mom friends, are more likely than sedentary women to participate in enjoyable activities like socializing and hobbies which has been shown to increase psychosocial well-being.
Support the Girls (but not too much)
The mom-bod is totally in, even if your new body is taking a bit to feel comfy. Even from pregnancy to postpartum, your breasts do a lot of changing. When kicking in your fitness journey, choosing the right sports bra is crucial to promoting your comfort. Make sure to invest in a sports bra or supported exercise top that offers support but is not too restrictive. Over compression of your breasts during lactation can cause discomfort, possible reduction in milk supply, and even infections such as mastitis or thrush.
Bear in mind that it’s going to be easier to support your breasts if you aren’t engorged (over-filled with milk). Consider feeding your little one, or pumping, prior to exercising to decrease discomfort while working out. Make sure if pumping is your main avenue for emptying your breasts, you pack your pump, containers to store your milk, and an insulated bag and ice pack to keep your milk fresh.
The most important advice I have is to build a village and learn to lean on them for support when you need it. If you need further clarification on a tidbit that you read here or have questions that weren’t covered, reach out to me via my website at https://www.feedandflourishtxk.com!
References
Carey, G. B., & Quinn, T. J. (2001). Exercise and lactation: Are they compatible? Canadian Journal of Applied Physiology, 26(1), 55–74. https://doi.org/10.1139/h01-004
Gunderson, E. P. (2014). Impact of breastfeeding on maternal metabolism: Implications for women with gestational diabetes. Current Diabetes Reports, 14(2). https://doi.org/10.1007/s11892-013-0460-2
Lawrence, R. A. (2021). Maternal nutrition and supplements for mother and infant. In Breastfeeding (pp. 247–277). Elsevier. https://doi.org/10.1016/b978-0-323-68013-4.00008-0
Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of physical activity on mental health and well-being: A review. Cureus. https://doi.org/10.7759/cureus.33475
Martin, C., Ling, P.-R., & Blackburn, G. (2016). Review of infant feeding: Key features of breast milk and infant formula. Nutrients, 8(5), 279. https://doi.org/10.3390/nu8050279
Mosca, F., & Giannì, M. (2017). Human milk: Composition and health benefits. La Pediatria Medica e Chirurgica, 39(2). https://doi.org/10.4081/pmc.2017.155
Poyatos‐León, R., García‐Hermoso, A., Sanabria‐Martínez, G., Álvarez‐Bueno, C., Cavero‐Redondo, I., & Martínez‐Vizcaíno, V. (2017). Effects of exercise‐based interventions on postpartum depression: A meta‐analysis of randomized controlled trials. Birth, 44(3), 200–208. https://doi.org/10.1111/birt.12294