Does exercise make breast milk acidic? New recommendations for breastfeeding
There is an assumption that exercise would make breast milk “acidic” while breastfeeding. for this reason, many mothers shy away from playing sports. Experts have now drafted recommendations for action and are doing away with myths.
Movement after birth promotes the physical and mental well-being of the mother. There are no disadvantages to breast milk, breastfeeding or child growth. Breastfeeding women are therefore recommended to be physically active and - depending on their personal condition - to move with moderate intensity. The recently updated nationwide "Recommendations for action on nutrition and exercise for infants and breastfeeding women" of the Healthy in Life network show specialists in parent counseling how much exercise is desirable after birth and what breastfeeding women should look out for.
Adequate exercise is beneficial in all phases of life. It improves the fitness of the heart, circulation and muscles and protects z. B. from cardiovascular diseases and depression. That is why it is also recommended to get exercise back into everyday life as soon as possible after the birth and to be active in sports.
The Healthy Life network recommends that women who have given birth should increase their physical activity to at least 30 minutes on as many days of the week as possible, depending on their personal condition. The intensity is right when the woman easily gets out of breath and sweats, but can still talk (so-called talk test). With such moderate activity, the lactic acid value in breast milk does not increase. But even if mothers are very active in sports and the taste of their milk changes slightly due to higher lactate levels, the baby will accept it.
Exercise can be integrated well into everyday life with a baby by running errands on foot or taking regular walks. How often, how long and how intensively should I move? What kind of movement is "correct" (gymnastics, pelvic floor training, etc.)? With these questions, breastfeeding women can be guided by their preferences and their constitution. Then you can start: Just put on suitable (sports) clothing, while doing so make sure you have enough fluids (and possibly energy) and find a balance between rest and activity.
The updated recommendations for action on nutrition and exercise for infants and breastfeeding women in the Healthy Living network are supported by all relevant professional associations and professional societies. The consulting standard is available online at www.gesund-ins-leben.de and as a special print for a flat shipping fee of 3 euros. (aid)