How Breastfeeding Can Impact Postpartum Recovery and What to do About it

Sep 26

We strive to do our best when it comes to feeding and nourishing our babies, even if it means sacrificing our body for many months and years following birth. Breastfeeding (BF) as both an act and a journey is beautiful, accompanied by many challenges and surprises. Everyone has a different story to tell, all equally valid and welcome, and BF is not the only way you can feed your baby. If you do choose to BF, it’s good to be aware of the physiological effects this has on your body in order to better understand how it can impact postnatal recovery and the progress you’re seeing with exercise. Here are the main ways that breastfeeding can impact postpartum health and fitness:

Increased Caloric Needs

It's no secret that BF requires greater calorie intake to fuel your body's milk production. If you’re not used to eating this way or simply don’t have the time to prep food (which is often the case with new moms), you may enter a caloric deficit. This can cause fatigue, lack of energy, and poor recovery from workouts (eg. feeling even more tired and sore). In order to exercise regularly while breastfeeding, ensure you are getting enough of the right nutrients and energy intake to meet these increased demands.

Increased Nutrient Demands

Your body's production of breast milk utilizes many of the nutrients that you consume, and what you consume impacts the composition of your breastmilk. You can enter a nutrient deficit if you aren't eating enough of the right foods and if you aren’t continuing to supplement with Prenatal vitamins. So the quality of your nutrition is equally as important as the quantity, affecting not only the nutrition that your baby is getting but also your energy levels, hormone regulation, sleep, muscle recovery, and mental health.

Hormonal Changes

Increased levels of oxytocin and prolactin in the body have been shown to have effects on ligamentous laxity and joint health. The direct effects vary significantly from person to person, considering genetic and environmental influences as well as health history. It's important to be aware of how your ligaments and joints respond to the forces they are exposed to during exercise and daily parenting activities, especially when you are just starting out. These hormonal changes could make you more prone to injury and slow down your recovery.

Fluid Intake

Breastfeeding requires a significantly higher daily water intake (3-4L/day). Exercise also naturally uses more water in the body through metabolic processes. If you aren't getting enough water intake and you are participating in regular exercise, this could lead to dehydration. Dehydration can impact your milk production and lead to poor muscular recovery, fatigue, muscle tension, headaches, and poor digestion. It can even affect your pelvic floor health in a major way.

Time

As many of you know, for the first few months of my BF journey, I did triple feeding, saw lactation consultants, and overall struggled greatly. I spent over 10 hours/day on feeding alone between breastfeeding, pumping, and topping up with formula (including washing bottles and pump parts). It never got better. Even after trying every single thing that was recommended to me. Not only was there no time for me to exercise other than stroller walks and the quick 10-20 minute classes twice a week from my postnatal recovery program, but I was also completely exhausted. Of all the points listed here, I felt this had the greatest impact on my ability to recover and actually see and feel progress in my level of fitness after having a baby.

Adjusting to Your New Body

Headspace and motivation plays a huge role when it comes to starting and staying committed to an exercise routine. Going from prenatal workouts for 9 months to birth to postpartum recovery is a lot of change for your body, and starting a new routine is a big jump both mentally and physically. Feeling even slightly off can delay your start, derail your progress, and set you back for weeks, months, or even years. It is difficult to workout when none of your exercise clothes fit the way they used to, when you feel weak and uncomfortable in your core and pelvic area, and when your boobs are 3-4x the size (not to mention very heavy and potentially sore).

Here are some ways you can mitigate any negative impacts that breastfeeding might have on your recovery + exercise:

Prepare nutritious meals and snacks in advance — some of my favourites include a berry quinoa breakfast bake, healthy banana bread, chia seed pudding, green smoothies, pasta salads, and salmon bowls.
Maintain healthy blood sugar levels throughout the day to avoid a crash — aim for a balanced breakfast with protein, a post-workout snack, and avoid surviving throughout the day on processed snacks.
Ask for help from your partner, family, and friends — this can be help with meal prep, house chores, and watching the baby so you can free up some time for rest and exercise.
Try using a water bottle that allows you to track how much you have consumed throughout the day.
See a Physiotherapist that specializes in perinatal health and/or pelvic floor health before beginning exercise. Even one assessment can bring you more awareness of where your body may need support while exercising and what to avoid.
Invest in a good sports bra that provides comfort and support while exercising, and maybe a few cute exercise pieces to give you a boost and help you feel comfortable while working out
Try timing your workout after you breastfeed so that you are less engorged
Continue to take your Prenatal vitamins after birth

For a safe exercise regimen after birth, try my online postnatal recovery program Heal with Hayley. Choose 8-week and 16-week options to suit your individual needs, stay flexible by doing classes on your own time, and enjoy the comfort of having all classes guided by a Pelvic Floor Physiotherapist.