6 Tips to Increase Milk Supply
Breastfeeding comes with a ton of amazing benefits for you and your baby.
But breastfeeding is also complicated — there are times that we have low breast milk supply. It happens to some of us. It can be a result of inadequate food and fluid intake, high-stress levels or fatigue, and many other things in between.
If you feel you do have a low breast milk supply, here are 6 quick tips that can help you unlock the secret of boosting breastmilk production.
1. Nurse on demand
Practice nursing on demand. Always answer to your baby’s demand for milk. This way, the more your baby pushes your body to make milk, the more milk you’ll make. Breastfeed often and for as long as they want.
Here’s the key: the more often and the longer your baby latches on to suck, the more milk the breasts will produce. It helps in encouraging your body to make more milk as it provides nipple stimulation.
Breastfeeding moms have seen an increase in output by adding a session or adding some time to their existing sessions. A rule of thumb is to make sure you’re nursing at least eight times a day in the first few days/weeks of your newborn.
2. Proper Latch = Efficient Milk Removal
In order to get enough milk while breastfeeding, your baby needs to be properly latched to your breasts. Your baby's mouth needs to be attached properly to compress the milk ducts that are under the areola. Your baby getting enough milk also means your breasts are efficiently producing & removing milk.
3. Pump, pump, pump
Let’s face it: pumping can be really hard! Not all of us can breastfeed on demand and be with their baby 24 hours a day. Especially for working moms, pumping plays a huge role in our breastfeeding journey. It not only helps in increasing milk supply, but it also aids in storing some stash so daddy can feed the baby even mom is not around!
Get yourself a good breast pump to start the work. Check and make sure you have the right flange size and keep the pump parts clean at all times. Other moms find it helpful to pump for 10-20 minutes after feeding the baby, too. This is not a must but could be helpful for those with less milk output.
4. Eat a healthy diet
Yes, you read that right. In the best interest of your little one, you need to follow a healthy breastfeeding diet. The food you eat has a huge impact on both you and your baby's health. The basic rules are to eat at least about 2,500 calories per day. It could be more if you are active and exclusively nursing. Also, you need to eat a good mix of fruits and vegetables, whole grains, foods rich in omega-3s like salmon and flax seeds and others.
5. Take lactogenic food and herbs
Herbal therapy brims with nourishing power that helps in increasing milk supply and in boosting mother’s health. Lactation foods and herbs can be the instant boost you’re looking for.
Some herbs and foods that may boost your breast milk supply AKA "galactagogues" include:
- Blessed Thistle
- Moringa Leaves
- Brewer's Yeast
- Coconut Milk/Water
And here’s the kicker— some of these nourishing foods can be found in our brews! Milksta Boobie Latte & Pink-a-boob are both vegan, decaf, and organic nursing drinks that help mothers like you to boost breastmilk supply and also support your health.
Here’s a quick tip: Taking these foods into your diet can help you produce more milk, but it’s important that you latch and pump regularly to stimulate milk production.
BONUS: Drink plenty of water. Hydrate, momma!
Getting dehydrated could be crucial for your health especially when you're a nursing mom! Drink fluids as needed. Take note, breastmilk is 88% water so you need that liquid boost to make more milk! Also, some electrolytes in your system can be good as well.
Breastfeeding can really cause physical and emotional tolls on our well-being. Your body has been through a lot and it won’t do any good to bottle up your worries and frustrations.
Even you are busy taking care of your little one, it will not do you any good if you forget taking care of yourself. It’s crucial that you find time to relax and focus on your happiness & health, momma!
Once you’re relaxed, you might notice some increase in your breastmilk supply.
Low milk supply is totally normal at the beginning of your wonderful nursing journey. Right after birth, your body is trying to adjust and figure everything out. It is not a failure if you’re not making enough milk for your baby. What's important is you’re trying to overcome the situation. We highly recommend getting in touch with a Lactation Consultant pre & post-partum to get the proper guidance and support when it comes to everything breastfeeding.