Essential tips for maintaining breast health during the lactating phase in your late 30s

As women age, especially into their late 30s, hormonal changes and the natural ageing process can impact breast tissue. During lactation, the breasts undergo significant physiological changes to support breastfeeding. Ensuring optimal breast health during this phase is vital as it directly influences the quality of breast milk and the overall health of the nursing baby.

Regular breast care involves monitoring for any unusual changes, such as lumps, pain or alterations in breast size and shape. Given that women in their late 30s may experience hormonal fluctuations, maintaining breast health becomes even more critical to detect any potential issues early on.
"Adequate breast care can help prevent issues such as mastitis, engorgement or blocked ducts, which can cause discomfort and hinder the breastfeeding process," remarks Dr Gazala Khan, Lactation consultant, Motherhood Hospitals, Lulla Nagar, Pune.

To dig more on how to develop a positive breastfeeding experience for the mother as well as the baby, Midday.com spoke with Dr Gazala Khan and Dr Aabha Bhalerao, DGO Consulting Gynaecologist, Ruby Hall Clinic, Hinjewadi, Pune who lay down a guide to attain optimal breast care for mothers.

What dietary choices are crucial for promoting optimal breast health during lactation in one's late 30s?

Khan: When considering dietary choices while breastfeeding or lactation, it is essential to maintain good hydration. During the lactation phase, the mother tends to feel thirsty at regular intervals especially while breastfeeding.

She needs to keep up a good track of her hydration in terms of water, juices, milk, soups and traditional means such as kheer and smoothies. Have healthy items for snacking such as makhana, protein bars and Shatavari, methi seeds, khus khus (poppy seeds) and halim seeds in small proportions.

What garments should lactating mothers consider to facilitate breastfeeding?

Bhalerao: When considering clothing options for breastfeeding, choosing garments that offer easy and discreet access to the breast can greatly facilitate the nursing process. Specifically, designed breastfeeding tops, with discreet openings or flaps, can provide convenient access for feeding while maintaining privacy.
Additionally, loose-fitting shirts or tops that can be easily lifted or unbuttoned can also offer practical and comfortable options for breastfeeding. When selecting clothing for breastfeeding, comfort, accessibility and discretion are key factors to consider, ensuring a positive and stress-free experience for both the mother and the baby.

Using disposable nursing pads can be a practical choice to maintain cleanliness during breastfeeding. These pads are designed to absorb leaking breast milk and can help prevent any potential contamination of clothing. By using disposable nursing pads, you can minimise the risk of bacterial growth and promote a more hygienic environment around the breast area.

Additionally, these pads offer convenience as they can be easily disposed of after use, ensuring a fresh and clean surface for the next feeding or expressing session. This proactive approach can contribute to maintaining lactation hygiene and the overall well-being of both the mother and the baby.

It is essential to regularly wash and thoroughly dry your hands before breastfeeding or releasing milk. This simple yet crucial step helps minimise the risk of introducing harmful bacteria or germs to the breast and, ultimately, the breast milk. By maintaining clean hands, you can create a safer and healthier environment for both you and your baby during the feeding process. Consistent hand hygiene is a fundamental practice that contributes to the overall lactation hygiene routine.

General lactation hygiene refers to the practices and routines that help maintain the cleanliness and health of a breastfeeding mother and her baby. It involves proper care and cleaning of the breast, ensuring the hygiene of breast pump equipment, and practicing good personal hygiene to prevent infection and ensure the safety of the breast milk. Lactation hygiene is important for the well-being of both the mother and the baby, and following recommended guidelines can help promote a successful and fulfilling breastfeeding experience.

Can you recommend specific exercises or physical activities that contribute to maintaining breast health while breastfeeding?

Khan: To attain optimal breast health, incorporating a comprehensive exercise routine is vital. Back exercises play a crucial role in supporting breast health, while arm exercises and lifting movements contribute to alleviating tension in the breast area.

Additionally, incorporating arm stretches into one's fitness regimen can further enhance flexibility and overall well-being. A key aspect of preserving breast shape and preventing sagging is wearing a well-supported sports bra, which provides essential support during physical activities.

During breastfeeding, it is advisable to avoid wired bras, as they may cause discomfort and interfere with the natural nursing process. These holistic practices collectively contribute to the maintenance of good breast health and overall comfort.

Are there lifestyle changes or habits that are particularly beneficial for lactating women?
Khan: Prioritising a nutritious and well-balanced diet rich in essential nutrients is crucial for maintaining energy levels and promoting optimal breastfeeding. Regular physical activity, including postpartum-friendly exercises, can contribute to overall health and aid in postpartum recovery.

Adequate hydration is paramount for breastfeeding mothers to ensure sufficient milk production. Establishing a consistent sleep routine, though challenging with a newborn, remains essential for both physical and mental health. Additionally, seeking support from family, friends or lactation consultants can ease the transition into motherhood and provide valuable guidance on breastfeeding and self-care practices during this unique phase of life.

Extending breastfeeding is beneficial for women after 30 as it reduces the chances of any type of reproductive cancer. Learning good breastfeeding skills, and latching from a professional is very important, stresses the expert. The lifestyle changes during the lactation phase including avoiding smoking, alcohol and illicit drugs are important.

How can one recognise signs of potential issues with breast health?
Khan: During breastfeeding, not being able to latch the baby on the breast is a potential problem for mothers in terms of nipple and breast health. Having an inadequate latch increases the chances of deteriorating breast health with abscesses and infection. Hence, learning a good breastfeeding skill for a lactation professional is advisable.

Avoid wearing tight and ill-fitted bras, and wired and excessively padded clothes while breastfeeding. If the mother is unable to breastfeed, consult a lactation expert. so, getting nipple soreness, nipple pain, and having milk blisters and non-reducible lumps at the breast are some signs when a mother should seek professional advice.

Best practices for breast care and hygiene during the lactating phase

Bhalerao: Best practices for breast care and hygiene during the lactating phase include maintaining clean and dry breasts, wearing comfortable and supportive bras, and practicing proper breastfeeding techniques.

It's important to wash the breasts with mild soap and water daily and ensure thorough drying to prevent bacterial growth and irritation. Using lanolin or coconut oil to moisturise the nipples can help prevent cracking and soreness.

Proper latch and positioning during breastfeeding can help prevent nipple damage and ensure effective milk transfer. Emptying the breasts regularly through breastfeeding or pumping can help prevent engorgement and reduce the risk of plugged ducts. Additionally, practicing good hand hygiene by washing hands before breastfeeding or expressing milk can help prevent infection and promote lactation hygiene.

Screenings and preventive measures to ensure long-term breast health

Bhalerao: Screenings and preventive measures to ensure long-term breast health during the lactating phase in the late 30s may include regular breast self-exams, clinical breast exams by a healthcare provider, and mammograms as recommended based on individual risk factors and guidelines. Breast self-exams involve checking the breasts for any changes in size, shape, or texture, as well as lumps or unusual discharge. Clinical breast exams conducted by a healthcare provider can help detect any abnormalities or concerns that may require further evaluation. Mammograms, typically recommended for women starting at age 40, can help detect breast cancer early when treatment is most effective. It's important to discuss screening recommendations and individual risk factors with a healthcare provider to develop a personalised screening plan tailored to your needs and circumstances.