Article Summary:
- It’s possible for stress to affect your breastmilk supply.
- Your breastmilk supply can be impacted by other factors like alcohol, pre-existing health conditions or previous breast surgery.
- Talk to your healthcare provider if you have concerns with your breastmilk supply.
Physical and Mental Signs of Stress
With so much happening around you, it can be difficult to put a name on your feelings or notice the symptoms of stress. Stress can affect how you feel physically. Some physical signs of stress include:1
- Rapid heartbeat or breathing
- Headache or backaches
- Tight shoulders
- A stiff neck
- Sweating or sweaty palms
- Nausea, an upset stomach or diarrhea
Stress can also affect your mood or how you think.1 You might:1
- Feel jumpy, irritable, frustrated or exhausted
- Doubt yourself or worry excessively
- Find concentrating or focusing difficult
- Imagine negative or worrisome scenarios
It can be difficult to tell the difference between stress, anxiety, and postpartum depression.2 Stress is typically short-term and linked to specific situations. Anxiety is ongoing and often feels out of proportion to what is happening. Postpartum depression (PPD) involves a constant low mood, loss of interest in things, sleep and appetite fatigue, anxiety, irritability, and hopelessness. While stress, anxiety and postpartum depression can have overlapping symptoms, each has its own pattern. If you are experiencing persistent symptoms of stress, feelings of hopelessness or sadness, please see your health care provider.2
Can Stress Affect Breast Milk Production?
It’s possible for stress to affect breast milk production.2 But stress isn’t the only thing that affects milk production—your body might make less breastmilk if you:3
- Are in pain or lost a lot of blood during or after birth
- Had breast surgery, like a breast reduction
- Have health issues like thyroid problems or diabetes
- Drink alcohol or use tobacco
- Take certain medications like antihistamines or birth control
What to Do If Breast Milk Is Decreasing
As a new mom, it’s normal to wonder if your baby is getting enough milk. Low breast milk supply is not rare, affecting about 10-15% of mothers. It is one of the main reasons for stopping breastfeeding earlier than planned.3 If you’re not sure if your baby is getting enough milk, try breastfeeding more frequently.4 You should also talk to a healthcare professional or lactation consultant if your breast milk isn’t coming in or if it appears to be decreasing.4 Make sure you talk to your healthcare provider before you take any natural health products or medicines to boost your milk supply.5 Many of the medicines and natural products on the market haven’t been well studied and might have side effects.5
If you’re worried about your milk supply, follow these tips to build and maintain it:5
-
Make sure your baby has a good latch. You can touch your little one’s lower lip to get their mouth to open. When their mouth opens up like a big yawn, bring your baby quickly to your breast. Don’t bring your breast to your baby.
- Make sure you’re comfortable and relaxed. Ensuring your comfort can help improve your let-down reflex, which is when milk flows from the milk glands to the milk ducts to help your baby drink.5
- Feed your baby whenever he or she is hungry. In the first two weeks of your baby’s life, your baby will need to eat at least eight times in a 24-hour period, which helps keep up your milk supply. Try to breastfeed for longer at each feeding.
- Switch breasts. Feed your baby on one breast until it’s empty. When your breast is empty, switch to the other breast. Each time you breastfeed, you should switch the breast that you start with. So, if you start the day feeding your baby with your right breast, start with your left breast at the next feeding.
- Avoid tobacco and alcohol. Both of these substances can affect your milk supply.
How to Manage Stress
Relieving stress varies from person to person.6 Try different stress relief methods to see what works for you.7 Here are ways you can manage stress:7
- Find time to rest. Sleep when your little one sleeps. Even if you only have time for a short nap, it’ll still help. If you’re breastfeeding, collecting and storing breast milk means your partner or support person can feed your little one while you rest.
- Get help from friends and family. Try not to worry about housekeeping, and let your friends bring over takeout or a home-cooked meal. Don’t be afraid to ask your friends or family to help out with chores or meals.
- Get daily exercise. Exercise can help improve your mood. You don’t have to hit the gym; even going for walks will help. Don’t forget to drink lots of fluids during the day and eat a balanced diet to maintain your energy.
- Find support. Have honest conversations with loved ones and let them know how you’re feeling. Talking to other new parents or finding a support group can also help.
- Limit visitors. Your loved ones are probably eager to meet your new bundle of joy. Prioritize yourself and your new family first. Set a limit on how long visitors can stay and don’t be afraid to say "no" to visitors if you’re feeling overwhelmed.
- Figure out your triggers. Try to avoid things that trigger stress. For example, if watching the news increases your stress, you can turn off the TV or change the channel to something else.
If you’re unable to breastfeed, there are other ways to nourish your baby.7 Baby formula is an option for your little one and your family.8 Sign up for My Family Beginnings™ to receive a free full-sized Enfamil A+® NeuroPro™ product, coupons and more.
References:
- https://www.healthlinkbc.ca/healthwise/signs-stress
- https://www.healthyparentshealthychildren.ca/im-a-parent/feeding-your-baby/breastfeeding-challenges-and-what-to-do
- https://www.healthlinkbc.ca/healthwise/breastfeeding-and-your-milk-supply
- https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=stl158128&
- https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=uh5091
- https://www.aboutkidshealth.ca/ur/formula-feeding-ur?language=en
