Myth or truth: Can exercise reduce breast milk production?

Human body is incredibly smart. From the moment the woman is pregnant, it starts getting the body prepared to feed the baby. Therefore, immediately after delivery, the hormones secreted will take over the function of milk production.

The hormones are running the show:

• Prolactin – This is the milk producing hormone. It gets secreted after birth, once the placenta is out, of the body:
• Oxytocin – This is the let-down hormone. It tells the breasts to release the milk produced. It’s triggered when the baby latches, cries, or even when the motherthinks about the baby.
• How It Works:
• Supply and demand: The more the baby nurses (or you pump), the more milk the body produces.
• Release reflex: When the baby suckles, oxytocin causes tiny muscles around the milk-producing cells to squeeze the milk into the ducts.
• Milk flow messenger: If milk sits in the breasts too long (i.e., not feeding or pumping), the body gets the message to slow down the production. Therefore, emptying the breasts regularly is very crucial.

What can help increase breast milk production
1. Nursing or pumping often
The more the mother feeds the baby or pumps, the more milk the body makes.
It’s like the breasts are on a schedule, and if milk doesn’t get accumulated, body gets the message and it works to refill it.
2. A good latch
If the baby is latched on well and drinking efficiently, the body gets the message loud and clear: “Hey, we need more milk!”
No pain, no clicking, just smooth sucking — that’s the goal.
3. Eating enough & staying hydrated
A balanced diet, periodically is the most vital part of healthy eating for milk production, the body need fuel supply constantly.
In fact breastfeeding is like running a little marathon every day, hence, snacks and water are themost vital components that provides fuel.
4. Rest
Yes, it’s difficult with a newborn. But even short naps would be sufficient.The hormones work better when the mother is more relaxed and not stressed.
5. Skin-to-skin snuggles
Holding the baby close, helps trigger oxytocin, that magical "love hormone" that also helps milk flow.
6. Family support
Family support is very important to make the mother feel secure, also. the mother will be able eat and sleep on time, which is known to affect milk production.

What can decrease breast milk supply
1. Not feeding or pumping enough
2. Latch issues or baby is not suckling enough: this leads to reduced milk production and the milk produced getting accumulated might give a lot of pain and discomfort to the mother.
3. Stress & exhaustion: causes the body to hold onto milk when the mother is overwhelmed. Therefore, stress affects milk production and release of milk, it is very important for the mother to be relaxed.
4. Certain meds or birth control: Some cold meds or hormonal birth control (especially those with estrogen) can impact supply. It is very important to check with the healthcare provider before starting anything new.
5. Smoking, heavy drinking, or other substances: These can interfere with the milk production and flow, and also, the baby’s health too.
6. Underlying health conditions: like PCOS, thyroid problems, anemia, or even a bit of placenta left inside after birth can affect milk supply. These issues are manageable, a little extra care and support is needed

Exercise
Exercise is safe and beneficial for breastfeeding mothers and does not reduce milk supply when combined with proper diet and breastfeeding practices. It is just a myth.

The truth:
Regular, moderate exercise is not harmful to breast milk supply or quality. In fact, it's encouraged for overall health and well-being during postpartum recovery. Research and expert organizations like the American College of Obstetricians and Gynecologists (ACOG).
Facts:
Milk volume is primarily influenced by how often and effectively the baby nurses, not by whether the mother exercises.
Mild to moderate exercise (like walking, swimming, yoga, jogging) does not affect the nutritional content of breast milk.
Some studies suggest lactic acid levels may temporarily rise after very intense exercise, possibly changing the taste of milk slightly, but this does not harm the baby and usually doesn’t affect feeding behavior.
Staying hydrated and nourished is important to support both lactation and physical activity.
Tips for breastfeeding mothers who exercise:
Feed or pump before working out to reduce breast fullness and increase comfort.
Wear a supportive sports bra to avoid discomfort.
Stay hydrated and eat enough calories to meet both exercise and milk production demands.

Dr Sandhya Singh S PhD., HOD & Chief Clinical Dietician, Department of Nutrition & Dietetics, Apollo Hospitals,
Bangalore