Bifidobacteria support digestion, immune health and vital brain function. Bifidobacteria assist in creating a balanced intestinal environment by crowding out harmful bacteria and producing acetic and lactic acids that may help inhibit the growth of unfriendly flora.
I’ve always heard breastfeeding burns something like 500 calories per day. That’s comparable to exercising for an hour every day! I’ll take it! However, in reality, I’m about 6 months into this exclusively breastfeeding gig, which is not easy might I add, and I’m slightly disappointed in something…the pregnancy weight isn’t melting right off as promised. Grrrr! I lost weight initially, but am still holding onto 10-12 pounds that just won’t budge.
What is going on? Is the weight loss promise a big ‘ol myth?
I did some digging to get to the bottom of this and found...
1. Research on this topic varies, but the one thing it has in common…the relationship between breastfeeding and losing the weight gained while pregnant remains unclear.
2. The results from a review of 35+ studies about breastfeeding and weight loss found the available evidence challenges the widely held belief that breastfeeding promotes weight loss. (1)
3. On the other hand, according to the La Leche League, breastfeeding women who eat to appetite lose weight at the rate of 1.3 to 1.6 pounds per month in the first 4 to 6 months, but there is a wide variation in the weight loss experience of lactating women (some women gain weight during lactation). Women who continue breastfeeding beyond 4 to 6 months ordinarily continue to lose weight, but at a slower rate than during the first 4 to 6 months. (2)
4. Moms who exclusively breastfed lost more weight than moms who did not exclusively breastfeed. (3, 4)
5. Breastfeeding mothers tend to lose more weight when their babies are three to six months old than formula-feeding mothers who consume fewer calories. (5) Another study of mothers at one month postpartum found that mothers who breastfed (either exclusively or partially) had slimmer hips and weighed less than women whose babies received only formula. (6)
6. Frequency and duration matter. The more frequent you breastfeed and the longer you breastfeed (ie: number of months) is associated with more postpartum weight loss. (7)
7. Just exercising while breastfeeding does not promote weight loss as effectively as the combination of exercise plus decreasing calorie intake. (8)
8. Good news, gradual weight loss does not negatively affect milk production and exercise has little effect on breast milk composition. In fact, one study showed exercising women having a slightly higher milk volume. (9)
9. Losing weight quickly is not ideal anyway. According to Breastfeeding and Human Lactation, rapid weight loss should be avoided because fat-soluble environmental contaminants and toxins stored in body fat are released into the milk when caloric intake is severely restricted. I certainly don’t want that! (10)
What about other moms out there...did breastfeeding help you lose weight? I’d love to hear your story.
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
References:
1. Neville CE et al. The relationship between breastfeeding and postpartum weight change-a systematic review and critical evaluation. Int J Obes (Lond). 2013 Jul 29.
2. Subcommittee on Nutrition during Lactation, Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, Nutrition During Lactation Washington, DC: National Academy Press, 1991 p.15, 74, 140.
3. Samano R, et al. Effects of breastfeeding on weight loss and recovery of pregestational weight in adolescent and adult mothers. Food Nutr Bull. 2013 Jun;34(2): 123-30.
4. Baker JL et al. Breastfeeding reduces postpartum weight retention. Am J Clin Nutr. 2008 Dec;88(6): 1543-1551.
5. Dewey et al. Maternal weight-loss patterns during prolonged lactation. Am J Clin Nutr. 1993;58: 162-6.
6. Kramer, F. et al. Breastfeeding reduces maternal lower-body fat J Am Diet Assoc. 1993;93(4):429-33.
7. Da Silva MD, et al. Breastfeeding and maternal weight changes during 24 months post-partum: a cohort study. Matern Child Nutr. 2013 Aug 14.
8. Lovelady C, et al. Balancing exercise and food intake with lactation to promote post-partum weight loss. Proc Nutr Soc. 2011 May;70(2):181-4.
9. Lovelady C. et al. Lactation performance of exercising women. Am J Clin Nutr 1990; 52: 103-1.
10. Breastfeeding and Human Lactation. 3rd Edition, Riordan, p. 440.
A flurry of studies hint at folate's protective role in autism, but make sure you take the correct form.
What have you heard about probiotics? Have you heard of healthy bacteria or good bacteria? Probiotics are live microorganisms (bacteria or yeast) and, when consumed in adequate amounts, they offer a health benefit within your digestive tract. This is especially important because nearly three-quarters of your immune system is located in your digestive tract, so without enough healthy bacteria, your health may suffer as a result. Probiotics provide an additional tool to help your body protect itself and enhance immune function.
Ideally, there should be a balance of approximately 80% healthy bacteria and 20% harmful bacteria in your intestines.
Even children can benefit from probiotics’ immune boosting effects. In a very interesting study of children 3 to 5 years old, children who took a probiotic 2x/day from November to May with combined Lactobacillus acidophilus NCFM and Bifidobacterium animalis subsp lactis Bi-07 had 72% less fever, 62% less cough, and 59% less runny nose compared to children who didn’t take any probiotics! What a drastic improvement!
If you decide probiotics are right for you, here are smart tips to help you make the right selection.
In Health and Happiness,
Kelly Harrington, MS, RD
Nutritionist for Healthy Goods
