Time and time again we see woman hitting the pavement with bras that offer zero support. When they start moving they are lucky that they don’t lose an eye as there is so much action going on under the top....so why do they invest in other things and not in supporting the girls when they run or even walk 🤷‍♀️

Unlike other muscles in the body, once the supportive tissues in the breasts stretch, they cannot revert back to their original position. However avoiding irreversible sagging is easier than it sounds.

Norris and her colleagues have found that breasts move in a figure eight pattern. Not just up and down—that vertical movement is what most runners think of—but side to side and forward and backward as well. “[Breast is] just a mass of tissue, not a muscle,” Norris says. “It is not rigid structure. It can move in all three dimensions when we run.” And it does.

When you add all that movement in three planes together, Norris says, breasts—unsupported—move about 15 centimeters during running. (Different labs report different numbers, depending on the cup size of the cohort they’re testing.) About 50 percent of the movement is in the vertical, and then 25 percent is side to side movement, and the other 25 percent is anterior-posterior motion.

Portsmouth University’s Research Group in Breast Health (RGBH) calculated that the breasts can move 15cm during a run.

“According to the NHS website, research suggests 70% of women are wearing the wrong bra size. What’s more, as the breasts are composed of fat and fibrous tissues, as you eat better and exercise more, your breasts may decrease in size, meaning your sports bra might not be supporting them as well as it once did. Your sports bra also loses it's support overtime, with experts recommending you change it after 30-40 washes.....

Comfort and support are foremost but also Is Breathability.

To keep you cool when you start sweating, most sports bras are made from blends of moisture-wicking fabrics. Materials like nylon, spandex, and polyester fare better than standard cotton, which gets heavy and takes a while to dry. Plus, many brands have even implemented ionized and UPF fabrics for odor control and UV-ray sun protection. Outside of fabrics, keep an eye out for bras with mesh panels or keyhole cutouts. These features do a great job at ventilating sweat to keep you cool and comfortable. At MUMMACTIV we get specific fabric that is moisture wicking, breathable, quick dry, 4 way stretch and is a nylon/spandex combo making them a great choice. 

Did you also know that in a 2014 study showed running beats walking for breast cancer survival rates....(An interesting finding) Vigorous exercise was better than moderate exercise for the women in the study. Breastfeeding also reduces her risk of breast cancer by 4.3% for every 12 months a woman breastfed.The study compared mothers who breastfed to those who didn't. (Study conducted by the Collaborative Group on Hormonal Factors in Breast Cancer)

All the more reason to hit the road—with a good bra, of course.

A breast pump becomes an accessory for every breastfeeding Mum. Many new Mums are often left confused/unsure as to what to look for and that is after you navigate the mindfield of terminology and gadgets. So lets break down some information relating to breast pumps to give you the best start of where to look.

Pumping can have a way of making us human mamas feel a little like milk machines. 

Even if you plan to exclusively breastfeed (often referred to as "EBF"), it is helpful to have a breast pump on hand. Why? It can help to increase your milk supply, especially in those early days. Breast milk is produced on a supply and demand basis, so pumping for a few minutes after nursing or adding in a pumping session an hour or so after baby finished can up your supply. Some woman have attachment issues or their newborn has difficulty feeding, or they are placed in a neonatal unit so it becomes necessary for the Mum to pump to generate a supply.

Having some expressed breastmilk on hand can also mean that someone else can do the feed giving Mum a break through the night or alternative an escape during the day- a breast pump gives you the freedom to do so.

Of course, if you’re planning on breastfeeding after returning to work, you’ll want a breast pump so you can keep your supply up, have a stash in your home freezer and relieve engorgement when you’re at the office.

There are basically four types of breast pumps:

1. Double-electric breast pumps: These powerful electric models let you pump both breasts at once, important if speed is a concern.
2. Single-electric breast pumps: You’ll only be able to pump one breast at a time, which can take longer. On the plus side, these cost less than a double-electric pump.
3. Battery-operated breast pumps: These can be slower and run through batteries pretty quickly. The advantage of a battery-operated pump is that they're portable and helpful if you don’t have access to an electrical outlet (such as when you’re commuting to work or traveling).
4. Manual breast pumps: These are lightweight, portable and inexpensive. The downside? You'll be doing a lot of the work yourself and you may not get as much milk as a result.

So the decision then comes down to answering these questions in relation to the pump and financial outlay:

• Manual vs electric
• How many hours a week do you think you'll be pumping? 
• Weight
• Sound
• Will you be pumping occasionally or regularly, short-term or long-term?
• Quality versus price
• Suction and speed control
• Product support and Warranties
• Nipple Size
• Ease of cleaning

Here are a few options to consider:

Best Breast Pump Overall: Medela Pump in Style Advanced

Most Efficient Breast Pump: Spectra S1 Plus Hospital Strength Breast Pump

Best Budget-Friendly Breast Pump: BellaBaby Double Electric Breast Pump

Best Breast Pump for Travel: Medela Freestyle Flex

Most Comfortable Breast Pump: Philips Avent Comfort

Best Single-Electric Breast Pump: Nuk Expressive

Best Manual Breast Pump: Lansinoh Manual

Best Hands-Free Breast Pump: Willow Wearable Breast Pump

Best Breast Pump for EBF Moms: Haakaa Silicone Breast Pump

Quietest Breast Pump: Spectra S2

For a sleep deprived mother coffee becomes life...

The caffeine helps to get through the sleep deprived days. So the question often gets asked how much coffee is too much for the breastfeeding mum. 

Statistics show that nearly half (46%) of Australian’s drink coffee and that having children increased the weekly coffee consumption by 2.4 cups (7.2 v 9.6 cups per week).

Most breastfeeding mothers can consume a moderate amount of caffeine (eg a few cups of coffee or tea each day) without it affecting their babies. Caffeine does transfer to breast milk but in very low concentrations (0.06%-1.5% of 300mg of caffeine) Newborn babies however can be particularly sensitive to caffeine. This is because it can take a newborn baby a long time (ie half-life of 50–100 hours) to process caffeine. By 3–4 months, however, it takes a baby only about 3–7 hours. (According to ASN)

 Caffeine content in common drinks and food^1,2

Tips to combine breastfeeding and coffee:

• Pre term or ill infants may experience larger issues with metabolizing caffeine, you may want to limit caffeine intake during these times.
• Studies have shown that ingesting less than 300mg/day of caffeine should not cause issues for infants. Be wary of what products contain caffeine, so you can track how much you have consumed. 
• If caffeine affects your sleep, try not drinking any coffee after 2pm. Sleep is essential for health and wellbeing.
• If you find caffeine intake effects your little one, but still need one, try having a coffee as soon as you breastfeed. This gives you the largest amount of time to process the caffeine before feeding again as peak levels occur about 60-120 mins after consumption.
• If caffeine does have an effect on your child, try giving it a few weeks/months and trying again. The half life (time it takes for the body to get rid of half the dose) reduces significantly with age ( eg 97.5 hours for infants- 2.6 hours at 6 + months).

So the take away is you can still enjoy a cuppa but just be mindful of how much you are ingesting.

SUMMER for many is their favourite season of the year...until they get PREGNANT and then it becomes uncomfortable!!! There are a few things to take note of as you brave the heat this summer.

PREGNANCY

It's not just that it's hotter outside, but pregnant women are hotter too: In the first trimester, the progesterone hormone increases body temperature. Pregnant woman's body temperature is already higher than normal so add in scorching summer temperatures and if you are not careful dehydration or other medical problems could arise.

Dehydration is common in the summer months. Did you also know pregnant woman is more prone to sunburn than non-pregnant woman? Other not so nice side effects of the summer heat is swelling, chaffing, 

Surviving the summer heat is necessary if you are pregnant and here are some tips:

1. Avoid direct sunlight.

Do outside activity early in the morning or after the sun sets. 

2. Stay hydrated.

Water intake should about eight to 10 glasses per day and should be more if you are exercising. Drink low-sugar electrolyte fluids, especially if you’re going to spend time outside. 

3. Dress for the heat.

Wear loose, breathable clothing and a hat to reduce sun exposure. 

4. Spritz water often.

Carry a spray bottle with you and spritz yourself with water to cool down your body temperature. 

5. Be smart about exercise.

Swimming is a terrific way to exercise and keep your body cool. Or stay inside and work out at the gym or walk laps at the mall. 

6. Wear sunscreen.

Be sure to reapply after sweating or swimming. Choose a brand with at least SPF 30 and make sure your face is protected. 

BREASTFEEDING

Newborn babies need extra care and attention when it becomes hot. Quite often they will want to breastfeed more reguarly, though become agitated due to the sweaty nature of skin to skin so might feed more less time.  

The Australian Breastfeeding Association reports the following:

"Most parents worry at some stage that their fully-breastfed baby may not be getting enough to drink in hot weather and they ask if they should give boiled water or fruit juice 'just in case'. The answer in most cases is that extra fluids are not required if your baby is breastfed whenever he needs and this may be more often than usual - just as you are drinking more often.

Breastmilk contains a perfectly balanced ratio of food and water to meet all your baby's needs. It is a living fluid, ever-changing to suit your baby and even in response to the weather! The first milk your baby gets from a full breast has a low fat content and naturally quenches baby's thirst. Once the let-down has occurred, the fat content of the milk gradually increases as the breast softens. This later milk has a creamier appearance and satisfies baby's hunger. 

In hot weather a thirsty baby may want to breastfeed more frequently but for shorter periods. In this way he is getting more low-fat milk and so is satisfying his thirst. If you need to be away from your baby, it is preferable that he has your expressed breastmilk (EBM).

An older baby or toddler who is no longer exclusively breastfed may be encouraged to drink water between breastfeeds. You can also offer extra 'snack' breastfeeds to keep him well hydrated. Another refreshing idea for toddlers is to freeze fruit pieces, such as orange quarters, peeled banana or slices of pineapple - cooling and fun, just be prepared for the very sticky mess!

• Some babies become sleepy travelling in hot weather. You may need to stop and wake your baby for feeds.
• The effect of car airconditioners can cause some dehydration - so extra breastfeeds may be necessary on long trips, even if you are cool.
• Prams that are enclosed are airless and can get very hot. An open-weave bassinette, cradle, layback stroller, baby hammock, cot or portable cot is probably cooler for your baby to sleep in."

As a result of Mum needing to feed more often and the heat making her dehydrated she needs to increase her water quantity. Signs of dehydration include irritability, headache, dry mouth, a feeling of thirst, and darker-than-usual urine. Prevent dehydration by carrying a refillable water bottle with you. It is suggested  drinking a glass of water every time baby drinks. If water’s not really your thing, eat more high-water-content fruit, like watermelon, as well as frozen fruit and other fresh fruits and vegetables.

Outfits should also be loose, comfortable and made from a performance/breathable fabric. You may also want to carry a bamboo/cotton sheet to place between yourself and the baby during a feed. Our new cotton breastfeeding tshirt is a great idea as the zip allows for easy discrete access and there is material that remains between you and bub.

Stay vigilant and HYDRATED this Summer!

Packing your pregnancy bag is a job you will either do too early or too late. It's never too early to gather together all the essentials you'll need during labour and birth, and for after your baby is born. Even if you're not planning to have your baby in a hospital or birth centre, you may need to go in unexpectedly, so try to have a bag packed by the time you're about 36 weeks pregnant.

Create a checklist and get ticking :)

What Mum needs for her hospital pregnancy bag:

• Maternity bras
• Nighties including an old one or a large t-shirt to wear in labour. It will probably get a bit messy, so don't buy anything special or tight to wear in hospital.
• Dressing gown. This will be useful if you end up pacing hospital corridors in early labour. You'll probably also want one on the postnatal ward. Hospitals can be very warm, so a lightweight one may be better. A dark colour or busy pattern will help hide any stains.
• Casual day clothes: include a pair of leggings that have supportive belly band with non intrusive seams. It helps with the repair of this area.
• Slippers/shoes: Backless slippers that are easy to get on and off. Thongs work well, too.
• Breast pads
• Maternity pads plus lots and lots of undies
• Heat packs. Many hospitals have a limited number of heat packs but are happy for you to bring your own. Check first, though, that your hospital allows microwaved heat packs (some have banned them), and has a microwave available so you can heat the packs.
• Toothbrush, Toothpaste, Makeup, Hairbrush, Deodorant, Shampoo, Conditioner plus Hairbands, clips or a headband. If you have long hair, you may want it tied up or clipped back. And if your hair is shorter, you can keep it off your face with a soft headband especially during labour.
• Lip balm: your lips can dry out quickly on a warm labour ward and from the air conditioner on the ward.
• Any medications you have been taking (please bring the medication to the hospital to show your admitting doctor and arrange for this medication to be returned home)
• Your Medicare card, details of your health insurance (if you have private insurance) and any hospital paperwork you need. Your birth plan (if you have one) and antenatal card, if you were given one.
• Storage containers for glasses, contact lenses, hearing aids, or dentures. Note that your glasses may fog up when you're in the throes of labour, and you won’t be able to wear contacts if you're having a caesarean.
• Things to help you relax or pass the time, such as books, magazines, games, knitting or a tablet. You may also want to download some fun and distracting apps on your phone to keep you occupied during early labour.
• Music device, Phone and charger
• Snacks and drinks for during and after the birth. Most women are able to eat and drink during labour and those early few days of breastfeeding when you can eat anything in sight. The hospital will have food and drink available, but you may prefer to pack a few things that you know you like. Great ideas are: Fruit, unsalted nuts, chips, muesli bars, honey sandwiches or and popcorn are all good options.

Some optional extras depending on the type of birth and/or what you have put into your birthing plan:

• Massage oil or lotion if you'd like to be massaged during labour. You may also like to borrow or invest in a massage roller or similar aid, so your birth partner can massage you for longer.
• Birth ball. This can help you find different positions of labour, and may also help you manage the pain of contractions. Check whether the hospital has the right size for you. If not, take your own. Remember to bring a pump so your birth partner can inflate it for you.
• Oil burner, if you'd like to use aromatherapy oils. Check with your hospital because most have won't allow open flames, but you may be able to use an electric burner.

What baby needs:

• Baby clothes and a blanket to take your baby home in
• Newborn nappies and extra wipes (especially if you like a certain variety)
• Dummy or pacifier if you choose to use one
• Formula, bottles, teats and sterilising equipment, if you plan to formula feed
• Olive, apricot, almond oil for coating baby's bottom before the first nappy goes to make cleaning easier

A new study finds even moderate exercise during pregnancy increases a compound in breast milk that reduces a baby's lifelong risks of serious health issues such as diabetes, obesity and heart disease.

A new study led by researchers at The Ohio State University Wexner Medical Center and College of Medicine finds even moderate exercise during pregnancy increases a compound in breast milk that reduces a baby's lifelong risks of serious health issues such as diabetes, obesity and heart disease.

They already know that exercising during pregnancy is beneficial to the unborn baby but they wanted to also understand the WHY. When they did their original study they found that the health benefits from fit mums transferred to the pups, proving that they were, in fact, passed through breast milk and not simply inherited genetic traits.

Researchers followed about 150 pregnant and postpartum women using activity trackers and found that those who had more steps per day had an increased amount of a compound known as 3SL in their breast milk, which they believe is responsible for these health benefits.

They are now trying to see if they can extract this 3SL so that maybe they can add it to baby formula to help Mums who were maybe on bed rest or can’t breastfeed.

Dorothy M. Davis states: “Exercise is also great for your overall health during and after pregnancy, so anything you can do to get moving is going to benefit both you and your baby."

So there you have it even more reason to get out and get moving with your bump on board!

Information from the study was published in ScienceDaily.com

The World Health Organisations are continuing to learn about the deadly CON-VID19 virus. Like many we are trying to stay abreast of the changing developments to help us to make informed decisions about our health and the families health. Due to this being so new we have a lot to learn and the effect on some/implications is unknown.

One of those areas of the flow on effect is with breastfeeding mothers. What we do know from previous studies is that breastmilk is like liquid gold and helps with the babies immunity- like almost putting a protective bubble around them.

The Centre for Disease Control and Protection outlined the following:

Transmission of COVID-19 through breast milk

Much is unknown about how CONVID-19 is spread. Person-to-person spread is thought to occur mainly via respiratory droplets produced when an infected person coughs or sneezes, similar to how influenza (flu) and other respiratory pathogens spread. In limited studies on women with COVID-19 and another coronavirus infection, Severe Acute Respiratory Syndrome (SARS-CoV), the virus has not been detected in breast milk; however we do not know whether mothers with COVID-19 can transmit the virus via breast milk.

CDC breastfeeding guidance for other infectious illnesses

Breast milk provides protection against many illnesses. There are rare exceptions when breastfeeding or  feeding expressed breast milk is not recommended. CDC has no specific guidance for breastfeeding during infection with similar viruses like SARS-CoV or Middle Eastern Respiratory Syndrome (MERS-CoV).

Outside of the immediate postpartum setting, CDC recommends that a mother with flu continue breastfeeding or feeding expressed breast milk to her infant while taking precautions to avoid spreading the virus to her infant.

Guidance on breastfeeding for mothers with confirmed COVID-19 or under investigation for COVID-19

Breast milk is the best source of nutrition for most infants. However, much is unknown about COVID-19. Whether and how to start or continue breastfeeding should be determined by the mother in coordination with her family and healthcare providers.  A mother with confirmed COVID-19 or who is a symptomatic PUI should take all possible precautions to avoid spreading the virus to her infant, including washing her hands before touching the infant and wearing a face mask, if possible, while feeding at the breast.  If expressing breast milk with a manual or electric breast pump, the mother should wash her hands before touching any pump or bottle parts and follow recommendation for proper pump cleaning after each use. If possible, consider having someone who is well feed the expressed breast milk to the infant.

So in a time like this it is probably more advantageous then ever to keep breastfeeding babies to give them some immunity to this pandemic.

Many woman struggle in the first few weeks/months of breastfeeding until they establish their supply and/or get the hang of it. A number of lactating woman also feel that they are not producing enough in order to meet the demands of a newborn baby. This can often be the thought due to having a screaming baby, one that keeps searching for a suck, poor weight gain etc, not thriving etc etc. 

Here are a few tips to maybe get things flowing:

1. Allow lots of sucking:Breastmilk is produced on demand, and the sucking stimulates your body thinking there is more demand for milk.
2. Pump between feeds: This will also trigger the supply-and-demand cycle in your body to produce more milk.
3. Lots of skin to skin contact: This will release a hormone called prolactin. Prolactin stimulates oxytocin (the feel good hormone). Both prolactin and oxytocin can help stimulate breast milk production.
4. Drink more water: to avoid dehydration. Institute of Medicine recommends arounds 3.1 L compared to 2.2 L in non breastfeeding mothers.(This changes according to activity levels/environmental needs etc)
5. Manage stress when possible: Outsource tasks if they are becoming too overwhelming. Listen to relaxing music during nursing sessions. 
6. Empty breasts during feeding: The more milk that is removed the more you will make.
7. Consider fenugreek tea: Fenugreek is one of a few herbs that has data to support its use as a galactagogue (substance to help increase milk supply).
8. Make sure you are getting the additional 500 calories (a day) to help aid the increase in nutritional demands.

For further assistance see your local Lactation consultant or call the Australian Breastfeeding Association.

Spicy food is one of those general words that gets thrown around when a Mum is breastfeeding and her baby is unsettled. Many then ask should I avoid the spice while breastfeeding? Here is what we found...

It’s fine to eat spicy food while you're breastfeeding. Traces of what you eat enter your milk, but it shouldn't unsettle your baby if you eat spicy food. In fact, it may benefit your baby. ... If your breastfed baby seems upset or irritable, you could try eating a milder diet to see if makes a difference.

Generally, the dominant flavors of your diet – whether soy sauce or chili peppers – were in your amniotic fluid during pregnancy.

Fetuses swallow a fair amount of amniotic fluid before birth, so when they taste those flavors again in their mother's breast milk, they're already accustomed to them.

Parents.com verdict:

Verdict: Safe

“Nursing moms don't need to be scared of spicy foods, says Paula Meier, Ph.D, director for clinical research and lactation in the Neonatal Intensive Care Unit at Rush University Medical Center in Chicago, and president of the International Society for Research in Human Milk and Lactation.

By the time the baby is breastfeeding, Dr. Meier says, she is accustomed to the flavors Mom eats. "If a mother has eaten a whole array of different foods during pregnancy, that changes the taste and smell of amniotic fluid that the baby is exposed to and is smelling in utero," she says. "And, basically, the breastfeeding is the next step going from the amniotic fluid into the breast milk."

In fact, some items that mothers choose to avoid while breastfeeding, such as spices and spicy foods, are actually enticing to babies. In the early '90s, researchers Julie Mennella and Gary Beauchamp performed a study in which mothers breastfeeding their babies were given a garlic pill while others were given a placebo. The babies nursed longer, sucked harder, and drank more garlic-scented milk than those who had no garlic exposure.

Moms will restrict their diet if they suspect a correlation between something they ate and the child's behavior — gassy, cranky, etc. But while that cause-and-effect might seem enough for a mom, Dr. Meier says she would want to see more direct evidence before making any diagnosis.

"To truly say that a baby had something that was milk-related, I would want to see issues with the stools not being normal. It's very, very rare that a baby would have something that would truly be a contraindication to the mother's breastfeeding.”

Having trouble breastfeeding?

The answer to your difficulties could lie inside your babies mouth…

Tongue-tie (ankyloglossia) is a condition in which the thin piece of skin under the baby's tongue (the lingual frenulum) is abnormally short and may restrict the movement of the tongue. Tongue-tie occurs in about 4-11 per cent of babies and is a condition that can run in families. It is more commonly found in boys.

Some babies with tongue-tie are able to attach to the breast and suck well. However, many have breastfeeding problems, such as nipple damage, poor milk transfer and low weight gains in the baby, and possibly blocked ducts or mastitis due to ineffective milk removal.

The Australian Breastfeeding Association states that a baby needs to be able to have good tongue function to be able to remove milk from the breast well. If the tongue is anchored to the floor of the mouth due to a tongue -tie, the baby cannot do this as well. The baby may not be able to take in a full mouthful of breast tissue. This can result in ‘nipple-feeding’ because the nipple is not drawn far enough back in the baby’s mouth and constantly rubs against the baby’s hard palate as he feeds. As a result, the mother is likely to suffer nipple trauma.

If you see any of the following signs it could be a signal to go and have a consultation with a lactation consultant, GP or paediatrician:

• nipple pain and damage
• the nipple looks flattened after breastfeeding
• you can see a compression/stripe mark on the nipple at the end of a breastfeed
• the baby fails to gain weight

Seeking advice or getting another opinion will help to alleviate issues. Our director had tongue tie with her second and it was four months into the feeding journey when it was picked up. This was after the babies weight plummeted to the 5th percentile and constant pain, screaming etc accompanied every feed.

Support in bras is oh so important.

Did you know:

That a pair of D-cup boobs weigh in at 7 to 10kg. “That’s more than enough to pull your trunk forward, force you into a hunched-over running posture, decrease your stride’s efficiency, and up your risk of injury,” McGhee says.

If you haven’t noticed, pretty much the only thing keeping your breasts up during a run is your bra’s shoulder straps, which take a lot of weight. When straps are thin, the pressure can be so great they not only leave dents in your shoulders but hit the brachial plexus nerve group, causing numbness in the pinky fingers.

We recommend a razor back or full back and should support for high-intensity exercise.

How much your boobs bounce depends almost entirely on breast size and elasticity of the skin covering your breasts, McGhee says. However, skin tends to lose its elasticity with age and “excessive breast bouncing.” So, the more your breasts bounce, the more they will bounce during future runs. Add in breastfeeding or post breastfeeding and your lady friends could be dragging on thin ice mid run….

How much do breasts bounce? Measuring the bounce of both bare and bra-covered breasts during treadmill workouts, McGhee found the average 38D moves about 13cm from top to bottom during running. Smaller breasts bounce about 7.5cm, which can still be uncomfortable. And breasts don't just bounce in an up and down motion; some larger breasts bounce in figure-eight shapes.

While they can’t completely eliminate bouncing, high-support sports bras can cut the range of motion in half (approximately), McGhee says. The goal is for the breasts to move in unison with your torso and not bounce independently of one another.

During pregnancy there is evermore of a concern. When you're pregnant, your body has very high levels of oestrogen and progesterone, hormones that stimulate your breasts' milk glands and milk ducts, respectively. The result of all this can be a big change in bra size, but growth usually slows or stops at the end of the first trimester. No special foods, massages, exercises, or creams affect breast growth during pregnancy, so spend your money on a good supportive bra instead.