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Nearly 1 in 5 breastfeedingwomen are affected by mastitis. In these cases, it usually develops in the first three months after giving birth.

What is mastitis?

Mastitis is usually the result of a blocked milk duct that hasn't cleared. Some of the milk banked up behind the blocked duct can be forced into nearby breast tissue, causing the tissue to become inflamed. The inflammation is called mastitis. Infection may or may not be present. 

If you think you have mastitis, see your medical adviser. There can be infectious and non-infectious mastitis.

What are the symptoms?

Early symptoms of mastitis can make you feel as if you are getting the flu. You may begin to get shivers and aches.

Some mothers who do not have any early signs of a blocked duct get mastitis 'out of the blue'. 

The breast will be sore like it is with a blocked duct, only worse. It is usually red and swollen, hot and painful. The skin may be shiny and there may be red streaks. You will feel ill. It is common for the ill feeling to come on very quickly.

Common causes

• Poor attachment to the breast
• Nipple damage
• A long break between breastfeeds
• Breasts that are too full
• Blocked milk ducts
• Stopping breastfeeding too quickly
• Overly tight bra
• A baby with tongue-tie who is having problems attaching to the breast

Treatment

It is important to start treatment at the first signs of mastitis.

• Continue to breastfeed or express from the affected breast.
• Place a heat pack or warm cloths on the sore area before feeding or expressing to help with your milk flow.
• Gently massage any breast lumps towards the nipple when feeding or expressing or when in the shower or bath.
• Continue to breastfeed or express your sore breast until it feels more comfortable.
• Place a cool pack, such as a packet of frozen peas wrapped in a cloth, on the breast after feeding or expressing for a few minutes to reduce discomfort.
• You can take tablets for the pain such as paracetamol or ibuprofen. They are safe to take while breastfeeding.
• Drink plenty of water throughout the day (up to 8 glasses).
• Rest as much as possible.
• If you don’t start to feel better after a few hours, you should see a doctor as soon as you can.
• If antibiotics are prescribed by your doctor, take as directed. It is safe to continue to breastfeed when taking these antibiotics.

Info from www.thewomens.org.au and ABA

Sometimes trying to get that extra bit of fuel is troublesome so once a week we are going to share a recipe for a snack or meal that can be ready to go. Breastfeeding is quite time consuming so having something ready to go to enjoy is super important to help keep the right fuel going in.

This week we are sharing one of our favourite go to lunches that is a great source of protein. It can be prepped in advance and thrown together in between holding a newborn or dealing with the tantrums.

BOWLS are the answer to every lunchtime. They are packed with protein, grains and plenty of veggies. They heat up easily in the microwave with minimal clean-up or waste.

A week’s worth of lunch made in just 1 hour. This time-saving meal-prep chicken burrito bowls recipe will help you get healthy lunch on the table at work, school or home quickly without sacrificing flavor or your hard-earned money.

This weeks meal prep recipe is chicken burrito bowls.  The meat, rice, beans, and  veggies are all loaded in 1 bowl for easy heating up, and the cold ingredients are placed in a separate bowl. When you are ready to have a fresh burrito bowl, you simply heat up the chicken bowl then top it with the cold salad, guacamole, and sour-cream. 

Ingredients:

For the Chicken

• 4 small-medium boneless (or 1 pound) skinless chicken breasts, pounded (or thighs)
• 1 packet taco seasoning * or 2 tablespoons homemade or plain

Canned Corn

Canned black beans

Avocado

Chopped tomato

Salsa

Rice: 1/2 c brown or white

Squeeze of lime and maybe some fresh sprigs of coriander

Contrary to some opinions, working out as a breastfeeding mother does not affect milk supply. There are studies that show that the taste of your milk may change due to lactic acid levels in breast milk after vigorous exercise. But don’t worry – this does not make the baby unwilling to breastfeed and it’s not harmful for baby! Lactic acid disappears quickly from breast milk, even after a strenuous workout.

But, keep in mind you’re probably safest with a workout plan involving moderate activity. Research has shown that exclusively breastfed babies of mums who regularly exercise grow at the same rate as mums with a more sedentary lifestyle, which means breast milk is nutritional whether you work out or not. Remember that your body also has to work to make breast milk in the first place, which burns calories—an extra 400-500 calories a day on top of that. Making up those extra calories with healthy snacks in general, and even more so if you happen to be working out.

Studies have shown that exercise and breastfeeding can be combined without affecting milk supply. La Leche League International suggests the following when exercising while breastfeeding:

• Wait until the baby is at least six weeks old or more.
• Start the exercise slowly and gradually.
• Be sure to consume liquids to replace those lost by sweating.
• Some kinds of exercise can be done with baby.
• Walking briskly, mild aerobic exercises, and water exercises are ideal in the beginning.
• Other good exercises for later on are swimming

Remember also: 

〰️That hydration is key when you’re exercising as a breastfeeding mum. Don’t forget to drink plenty of water before, during, and after your workouts.

〰️Consider getting a supportive high-impact bra as your breasts may change significantly from pregnancy to post-pregnancy and through breastfeeding and your old sports bras might not do the trick anymore. A bra with adjustable straps will help accommodate the changing size of your breasts throughout your journey. You can also try investing in one of our nursing sports bras that have easy flaps that open when you need to breastfeed or pump.

〰️Pumping or feeding before an exercise class will also help to keep the size in check. 

The consensus generally is that sun exposure, in moderation, is good if you need an adequate dose of Vitamin D. 

“Vitamin D is a vitamin we produce in our skin that effects the amount of calcium the body absorbs and is important of bone growth and development.”

The primary status of vitamin D for the child during pregnancy and during breast feeding, is the mother’s vitamin D status.

Therefore, sun exposure becomes essential for pregnant women too as it aids in providing bone creation of the fetus. Moreover, a strong immunity for you and the baby also gets assured. Though too much sun due to higher hormonal levels makes your skin more sensitive than ever. 

Due to this potential risks of Sun exposure during pregnancy are:

Skin Cancer

Melasma 

Dehydration 

Folic acid absorption 

Pigmentation changes 

The next question that gets asked a lot is: 

IS IT SAFE TO WEAR SUNSCREEN?

Yes it is but be mindful of the ingredients.

“Sunscreens are categorized into two types, i.e. physical blockers and chemical blockers. Physical blockers are safe to use as they are a mixture of titanium dioxide and zinc oxide that together aid in reflecting back the harmful UV rays.

On the other hand, chemical blockers are not at all recommended for pregnant women. This is because these blockers contain ingredients that absorb the UV rays rather than reflecting them. And one of such ingredients is oxybenzone that is commonly found in chemical blockers. Oxybenzone has been known to penetrate through the skin and holds the potential to cause allergies, hormonal disturbances, and low birth weight especially in newly born baby girls.”

Breastfeeding is hard work and in those first few days, weeks and months you want to do all that you can to meet your baby’s needs.

Some woman struggle to get enough supply whilst others are like a leaking cow- it just keeps on coming! For some they are left on a solo journey to try and navigate their way through the jungle of breastfeeding.

The BREASTFEEDING ASSOCIATION offered the below advice which we found beneficial. Remember there are also lactation consultants that are only just a phone call away.

How to make more breastmilk: Demand = Supply

To build your breastmilk supply, the following ideas may help.

• Provided that your baby is correctly attached, you will find that the quickest and most successful way to boost your supply is to breastfeed more often. Offer a breastfeed every 2–3 hours during the day, for a few days, or increase the number of feeds by offering the breast in between your baby's usual breastfeeds.
• Here is an easy way to do this. If your baby does not settle after a feed, try offering another quick little ‘top up’ breastfeed. Those few minutes of extra feeding and cuddling may be all that is needed to soothe and satisfy him.
• Let your baby finish the first breast before switching to the second breast. 
• Or, you may find it helps to change sides several times during a feed, whenever your baby's sucking seems to become less strong. Some people find that this encourages the baby to suck more strongly and stimulates a good let-down reflex.
• You can also try massaging your breast. Stroke it towards the nipple on all sides as your baby feeds. Take care not to disturb the nipple in your baby's mouth.
• If your baby is awake you can offer little ‘snack’ feeds without waiting for baby to cry for them.
• You can try offering the breast to soothe your baby for a few days, instead of other comforting strategies (eg a dummy).
• You may find that your baby has fussy periods when he wants to breastfeed more frequently. There is more about this in the Fussy periods and wonder weeks article on this website.
• Although they vary greatly, many new babies need 8–12 or more feeds in 24 hours. Babies generally feed less often as they get older. Babies also generally feed more efficiently as they get older. 
• To increase your supply, you will need to fit in more feeds than is usual for YOUR BABY. Feeds do not need to be very long, just more often. In each 24 hours some feeds may be only 5–10 minutes long, others may be 30 minutes or longer, particularly when baby feeds to sleep slowly and contentedly.
• Help your milk to let-down quickly. Relax and enjoy feed times. Try to remove distractions (turn your phone off, put a ‘do not disturb’ sign on your door), then settle with baby into a comfortable chair. Breathe deeply, relaxing each part of your body separately as you may have learned to do at antenatal classes. Have a drink on hand, a book or a magazine, listen to the radio or watch TV. For more ideas, see the let-down reflex article on this website.
• Babies vary greatly in the amount of sucking they seem to need. There is no need to worry if your baby is contented with a fairly short feed. Some babies however love to continue sucking long after the flow of milk has dwindled to a trickle. This is fine too. Your baby will let you know how long his feeds need to be.
• A baby who is well attached and positioned is more able to drain the breast well. For more information, see the Attachment to the breast article on this website.

MORE FREQUENT FEEDING MEANS MORE MILK!

• Feed your baby more often than usual.
• Check that baby is well positioned at the breast.
• Allow the baby to decide the length of a feed.

Struggling with a low milk supply can be very upsetting and frustrating. Remember that any amount of breastmilk you provide your baby is valuable. If you have tried these ideas and are still finding low supply to be a problem, speaking with an Australian Breastfeeding Association counsellor on the Breastfeeding Helpline , a lactation consultant or your medical adviser may help.

She is the founder of ADOFitness and is an accomplished fitness industry professional, personal trainer, nutrition/prep coach, posing instructor, competitor, endorsed athlete, NPC judge, and cover model. Although her career began in the financial business world, this transitioned to full time personal training after her introduction and newly discovered love for bikini bodybuilding competitions in 2010. After extensive misguided nutrition and training advice, she was left with an unhealthy relationship with food and a damaged endocrine system. Her real passion then developed into helping herself and others reach their fitness goals in a healthy and sustainable way. Knowing she wanted to have children, she decided to stop competing and seek out an endocrinologist and hormone specialist. She began healing and restoring her body to a healthy state through proper nutrition and exercise. While she and her husband still had unexplained infertility challenges, they were blessed to conceive their son via In Vitro Fertilization (IVF). Her miracle baby was born in December of 2016, which she proudly says is her greatest accomplishment to date! Her goal now with ADOfitness is to help others optimize their health with sustainable and realistic nutrition and exercise programs that focus on internal AND external health.

We wanted to check in with Amber and see what her pregnancy and Breastfeeding journey was like to help other Mums....

1.How did your exercise regime change in your pregnancy?

Due to some complications up front, I was on medical bedrest for about the first 14 weeks of my pregnancy. After that time, once I was cleared to workout, I didn't perform HIIT or direct core work any longer. I also lifted a little lighter than usual. Other than that it didn't change a whole lot. 

2.If there was a change, why? Energy, not sure about what to do etc

The only thing that held me back was fear of miscarriage due to complications with a subchorionic hemorrhage. Once that cleared up, nothing held me back other than understanding that direct core work and HIIT should be avoided part the second trimester.

3.What exercises did you do in your pregnancy?

Strength training, yoga, walking, and some jogging.

4.Number one top training tip for mums to be?

Listen to your body! Understand when you need to slow down, maybe eat a little more, or not push as hard!

5.Did you breastfeed? 

Yes, 30 months!

6.If so, do you think your active pursuits effected your supply?

No, I think a lot of factors affect supply but keeping water intake high, eating enough of the right foods, and properly bonding with your baby to establish your supply is key.

7.How did you balance feeding and exercise?? - tips

I would pump if need be and that way my son could be fed by our nanny or my husband if I was working out. I took it slow at first and made sure I didn't see a dip in my supply with my expenditure increasing. I noticed the biggest dip when my stress was high and when my water intake wasn't high enough. If I focused on those two things I didn't have any issues!

Wow what an incredible lady with so much knowledge in the fitness industry to share with Mums at all levels whether you want to get back into activity or you want to compete on stage.

If you want to check out more of Amber’s amazing journey head to https://www.amberdawnorton.com 

Healthy pregnant or breastfeeding women need to get between 300 to 500 additional calories per day to meet their energy needs and support the healthy growth of their baby.

During pregnancy or while breastfeeding your baby, be sure to eat a variety of healthy foods.

What Nutrients Do Pregnant or Breastfeeding Women Need?

The essential nutrients (including protein, calcium, carbohydrates, fibre, foelate, healthy fats, iodine, iron, vitamin A, vitamin b6, b12, C and D)to help you and your baby thrive. They're found in fresh fruits and vegetables, whole grains, nuts, beans, dairy products, and lean meats.

Sometimes trying to get that extra bit of fuel is troublesome so once a week we are going to share a recipe for a snack or meal that can be ready to go. Breastfeeding is quite time consuming so having something ready to go to enjoy is super important to help keep the right fuel going in.

This week we are sharing one of our favourite energy balls that are refreshing and a great source of protein.

Lime and Coconut energy balls

INGREDIENTS

• 1 cup packed pitted dates (soak in warm water first if very dry)
• 2/3 cup unsweetened fine coconut
• 2 tbsp fresh lime juice
• 1 tsp fresh grated lime zest
• 1 cup raw cashews

INSTRUCTIONS

• Place the cashews in a food processor and mix until mostly broken down.
• Add the dates and process until a dough forms.
• Add the coconut and lime and process until well mixed.
• Roll into balls and store in the fridge. Makes 15 balls.

Recipe from: Runningrealfood.com

Breastfeeding and Exercise-

What Helped Third time Around…

It is some belief that exercise effects milk supply and quality but according to the Australian Breastfeeding Association this is not true:

“Some research has looked at the level of lactic acid (a by-product of high intensity exercise) in mothers’ breastmilk after exercise. While lactic acid can increase in breastmilk following maximal exercise (exercising to the extreme of exercise intensity), mild or moderate exercise does not cause lactic acid to increase in breastmilk and does not affect a baby taking the milk. Since most mothers only wish to exercise to a moderate intensity to lose weight, and improve/maintain fitness and general wellbeing, most would say that maximal exercise is not relevant anyway. Regardless, there is no evidence to suggest that breastmilk with increased lactic acid levels harms a baby in any way.

Moderate exercise does not affect:

·         breastmilk supply

·         important immune factors in breastmilk (SIgA, lactoferrin, and lysozyme)

·         major minerals in breastmilk (calcium, phosphorous, magnesium, potassium and sodium)

·         major nutrients in breastmilk (fat, protein, lactose) or energy density.”

Whilst breastfeeding my first and second I did struggle to breastfeed and felt that I didn't have enough as the baby was crying (a lot) and always wanting to feed leading to this belief. At the time I felt that it was my training that was interfering with the supply/quality. Upon researching this myth has now been dispelled.

The Bump (www.thebump.com) sums it up beautifully with the below 3 main points: 

1. “Exercise won't hurt your milk supply. As long as you maintain a healthy diet, your milk supply should not be affected by exercise. Your body burns about 500 calories per day to produce the milk your baby needs. If you are exercising a lot, you have to make up for the extra calories expended.”

2. “It won't change the taste, either. Some old wives tales caution against too much exercise because it makes your milk sour so that babies won't want to feed. It turns out there may be some truth to that belief. Studies have shownthat lactic acid levels in breast milk are significantly elevated for up to 90 minutes after maximal exercise, which may adversely alter the flavour of the milk. The good news is that there is no such elevation in lactic acid levels after moderate activity.  So as long as you keep your aerobic exercise in the 80% of maximal heart rate range, your baby won't notice a difference. Since you may sweat while working out, be sure to shower or at least wipe off your nipples or they may taste salty!”

3. “Your breast milk is still as nutritional as ever—even after a workout.Studies show that exclusively breastfed babies of moms who exercise regularly grow just as robustly as those whose moms are sedentary. Those bonus immune-boosters in breast milk don't seem to be altered with moderate exercise either. Another study showed that women who performed moderate aerobic exercise for 30 minutes three times per week had the same levels of the immune-boosting compounds in breast milk as those who didn't exercise, and, not surprisingly, those women exhibited higher levels of cardiovascular fitness.”

Third time around I have discovered the awesome products by Milk and Nourish. They now have 4 products in their range including pre-made cookies, lactation cookie mix, milk booster capsules and mummy milk powder. What makes their products so special is that they contain “galactagogues” which are substances that promote lactation. The brewer's yeast, wheat germ, flaxseed meal and whole oats in lactation products are what specifically help with a lactating mother's milk supply. For those health conscious Mums amongst us, or Mums who try to hit macros the capsules are the way to go as they are gluten free, vegan friendly and contain little calories. They may seem small but they are jammed packed full of lactogenic ingredients, all enclosed in a vegetable gum capsule, to take anywhere anytime making it easy for the Mum on the GO. Adding these to the morning Vitamin taking regime is a no brainer and I was sceptical at first but after giving them a try they really do help the flow to flood. I certainly know now when I don’t take them. 

Another key factor in keeping on top of a good supply has been the conscious effort to drink more water. There is no evidence to state there drinking a lot of water will increase the supply the problem is that when you are a new mum, you often forget to take care of yourself while you are so immersed in taking care of the baby. I try to drink a glass of water whenever sitting down to nurse or straight after. I also endeavour to drink a glass of water before and immediately after exercising or throughout the session.

The last but not least point is wearing a supportive nursing crop due to your trusty pre-pregnancy sports bras not cutting the mustard anymore. Your boobs are probably bigger, not to mention more sensitive. Easy access for your baby is now also a must—something that most traditional sports bras don’t build into their designs.