How stress affects milk supply and how to manage it

Welcoming a baby can be a time of joy and wonder, but it's no secret that adding a new family member can be stressful. New routines and responsibilities are challenging, even if it's not your first child.

For many parents, breastfeeding — generally considered the best source of nutrition for most infants — is one of those routines and responsibilities that takes up a significant amount of time, especially during the newborn stage. Many new parents wonder: Can stress while breastfeeding affect my baby?

Benefits of breastfeeding

Both the World Health Organization and the American Academy of Pediatrics recommend breastfeeding for at least the first six months of life. Breastfeeding not only helps ensure your baby gets the vitamins and minerals they need, but research shows it can lower the risk of asthma, diabetes, ear infections and diarrhea.

Breastfeeding also promotes wellness for nursing mothers, helping to prevent high blood pressure, diabetes and even cancer. Immediately after birth, breastfeeding triggers contractions that help the uterus return to its pre-pregnancy size. It can also strengthen the bond between you and your child and release hormones that promote healthy parenting behavior.

How the body makes breast milk

While you're pregnant, your body is already preparing to make milk. Breasts often become fuller and more tender. The color of the skin around your nipples may become darker and enlarged, and you may notice small bumps on them. You may even notice colostrum — the nutrient-dense milk produced in the first few days of the baby's life — before you give birth.

After your baby is born, the suckling action stimulates the release of two hormones, prolactin and oxytocin, which cause the milk-producing cells in the body to release or "let down" milk. When this happens, many women feel a sudden warmth or fullness, but the feeling is different for everyone. The breast milk moves through the milk ducts and comes out through the nipple into the baby's mouth. The more your baby nurses, the more milk your breasts make.

While breastfeeding is natural, it doesn't always come naturally to you or your baby. The first weeks are often the hardest, but you may experience stress at other times too, such as when you return to work or your baby begins teething. Be patient with yourself and your baby, and don't be afraid to ask for help. Your OB/GYN may be able to provide support. You may also be able to find a certified lactation consultant who can give you guidance on managing stress while breastfeeding.

Impacts of stress while breastfeeding

Stress can affect both you and your baby during breastfeeding. It may decrease or increase how much milk your body makes and releases. It can also affect the makeup of the milk.

During times of stress, the body releases cortisol — a hormone designed to help regulate your blood sugar levels, blood pressure, sleep-wake cycles and other natural systems. Cortisol can interrupt the let-down process because it cues your body for "fight or flight" mode. This may mean your milk doesn't flow as fast at the beginning of the nursing session. It's also possible for cortisol to be transferred to the baby via breast milk, which can make them fussy. Stress can also make you more susceptible to colds, the flu or other illnesses and cause or contribute to problems with sleep, fatigue, digestion, headaches or your mental health.

All of these situations can make breastfeeding and caring for your baby more difficult, which can create more stress — setting up a negative cyclical pattern.

Milk supply and stress

One of the most common reasons for stress in the first few weeks of breastfeeding is wondering whether your baby is getting enough milk. As your milk supply regulates after a few weeks, your breasts will likely feel less full, which can make many new moms concerned. But this regulation is normal, and most women are able to produce ample breast milk even during times of stress. If your baby seems content after nursing and is producing normal urine and bowel movements, they're likely getting plenty to eat.

However, if you're concerned about your milk supply, you can always reach out to your health care provider or a lactation consultant.

Managing stress

The good news is that the hormones released during breastfeeding — as well as the closeness with their baby — often help women feel more relaxed and able to handle stress overall. Here are some more tips to try to reduce and manage stress while breastfeeding:

• Create a relaxing environment for nursing: If possible, set up a quiet corner for breastfeeding. Listening to soothing music, reading a book or meditating can help. If you are not at home at feeding time, find a spot where you feel comfortable breastfeeding.
• Prioritize sleep: Adequate sleep makes it easier to cope with stressful situations, but this can be challenging with a newborn. Take advantage of your baby's naps to get more rest yourself. For middle-of-the-night feedings, ask your partner to take on or at least trade off diaper duty and comforting the baby so you can get a bit more continuous sleep. If needed, have a trusted friend or family member watch the baby while you nap.
• Take a walk or do yoga: Exercise can help relieve stress and improve your mood. If you had a difficult delivery or cesarean section, be sure to ask your provider about how and when you should ease back into light exercise.
• Eat a healthy diet: Choose nutrition-rich whole grains, vegetables, fruits and lean protein to ensure you get enough vitamins and minerals for you and your baby.
• Stay hydrated: It's important to drink more fluids to keep producing breast milk. Keep a water bottle close by throughout the day. Consider asking your partner or an older child to be in charge of keeping your cup full throughout the day.
• Take time to appreciate all you're doing: Parenting and breastfeeding are hard and important work — more important than a tidy house or appearing at every social occasion. Recognize how much you are putting into taking care of your baby and give yourself grace for anything else you may be skipping right now in favor of self-care and baby bonding time.

Breastfeeding is a journey filled with ups and downs. But understanding how stress affects your body can help you feel empowered to give yourself the rest you need to navigate this important part of your baby's life.