This post discusses the best tips and strategies on how to boost breast milk supply.
Breastfeeding is a natural and rewarding experience, but it can sometimes be challenging, particularly when it comes to maintaining or increasing your milk supply.
Whether you’re a new mom or an experienced one, many factors can affect your ability to produce enough milk for your baby. Here are some tried and tested tips to help you boost your breast milk supply.
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Understanding Milk Supply
How Breast Milk Production Works
Breast milk production is a supply and demand process. The more your baby nurses, the more milk your body produces.
This cycle is driven by the hormone prolactin, which increases in response to your baby’s sucking. Understanding this fundamental principle can help you take the right steps to boost your milk supply.
Common Reasons for Low Milk Supply
Several factors can contribute to low milk supply, including stress, inadequate nutrition, hormonal imbalances, and infrequent breastfeeding.
Identifying the underlying cause is crucial in addressing and improving your milk production.
Tips to Boost Breast Milk Supply
Frequent Nursing and Pumping
One of the most effective ways to boost your milk supply is to nurse or pump more often.
Aim to breastfeed your baby every two to three hours during the day and at least once during the night.
Regular emptying of the breasts signals your body to produce more milk.
Ensure Proper Latch
A proper latch is essential for efficient milk transfer. If your baby is not latching correctly, they may not be able to extract enough milk, which can lead to a decrease in supply.
Consider consulting a lactation consultant to ensure your baby’s latch is correct.
Breastfeed on Demand
Feeding your baby on demand, rather than on a strict schedule, can help increase your milk supply.
Pay close attention to your baby’s hunger cues and offer the breast frequently.
Use Both Breasts
Encourage your baby to nurse from both breasts during each feeding. For example, if you breastfeed for 30 minutes – try feeding for 15 minutes from each breast.
I personally have been breastfeeding for
This practice not only ensures that both breasts are stimulated but also promotes balanced milk production.
Nutrition and Hydration
Stay Hydrated
Hydration is key to maintaining a healthy milk supply. Staying on top of hydration can be difficult, especially when you are already juggling so many things at once but aim to drink at least eight glasses of water a day.
A helpful tip to stay hydrated is keeping a water tumbler near you at all times to remind you to drink regularly throughout the day.
I’m not sure what it is about a pretty tumbler with a straw, but I definitely drink much more water out of my tumbler than with a water bottle.
Eat a Balanced Diet
Eating a well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support your overall health and milk production. You can also be sure those nutrients will be passed to your baby.
Certain foods, known as galactagogues, are believed to help boost milk supply. These include oats, almonds, fenugreek, and leafy greens.
Consider Supplements
If you’re struggling with milk supply, some mothers find that supplements like fenugreek or blessed thistle can help.
Always consult with your healthcare provider before starting any new supplement.
Healthy Snacks
Keeping healthy snacks on hand can help you maintain your energy levels and support milk production.
Think yogurt, nuts, seeds, and fresh fruit. These ingredients also make the perfect yogurt parfait!
After my second son, I no longer have been eating the oatmeal cookies that I used to religiously eat after my first son. Do they work? I can’t say exactly, but what I have been having a lot of this time around are oatmeal pancakes and agua de avena.
Lifestyle Adjustments
Rest and Relaxation
Stress and fatigue can negatively impact your milk supply.
Ensure you get adequate rest and practice relaxation techniques such as deep breathing, meditation, or prayer.
Skin-to-Skin Contact
Skin-to-skin contact with your baby can stimulate the release of hormones that promote milk production.
Spend as much time as possible cuddling your baby directly on your chest.
Avoid Pacifiers and Bottles Early On
During the first few weeks, try to avoid giving your baby pacifiers or bottles.
These can interfere with establishing a good breastfeeding routine and can reduce the time your baby spends at the breast, potentially lowering your milk supply.
Use of Breast Pumps
Pump After Nursing
Pumping after nursing can help ensure your breasts are fully emptied, signaling your body to produce more milk.
Even if you only get a small amount of milk, the extra stimulation can help increase your supply over time.
Invest in a Quality Breast Pump
A good breast pump can make a significant difference in your milk supply, especially if you need to pump frequently.
Consider investing in a high-quality (preferrably hospital grade) electric breast pump.
Power Pumping
Power pumping involves mimicking cluster feeding by pumping for 20 minutes, resting for 10 minutes, and repeating this cycle for an hour.
Doing this at least once a day for a few days can help boost your milk supply.
Tips for Increasing Milk Supply When Exclusively Breast Pumping
If you are exclusively breast pumping – here are some targeted tips to help boost your milk production:
Create a Consistent Pumping Schedule
Consistency is key in signaling your body to produce more milk. Aim to pump every 2-3 hours during the day and at least once during the night, mimicking a newborn’s typical feeding schedule.
Once there are larger gaps between your baby’s feeding sessions you can pump every 4-5 hours.
Consistent pumping helps maintain and increase your milk supply by ensuring your breasts are regularly emptied.
When I first started breast pumping my newborn, my pumping schedule looked like this:
- 4 a.m.
- 7 a.m.
- 10 a.m.
- 1 p.m.
- 4 p.m.
- 7 p.m.
- 10 p.m.
Now that my baby is 3 months old, I’ve decreased the amount of times I pump, but have increased the amount of breastmilk pumped overall. This is what my pumping schedule looks like now:
- 5 a.m.
- 9 a.m.
- 1 p.m.
- 5 p.m.
- 9 p.m.
- 12 a.m.
This is just an example pumping schedule – of course, please follow what works best for you.
Use Hands-On Pumping Techniques
Incorporate hands-on pumping by massaging your breasts before and during pumping sessions.
This technique can help stimulate milk flow and increase the amount of milk you pump.
Gently compressing and massaging your breasts can help empty them more effectively and boost production.
Ensure Proper Flange Fit
Using the correct flange size for your breast pump is crucial. An improper fit can reduce the effectiveness of the pump and cause discomfort, which can hinder milk production.
Consult with a lactation consultant or refer to your pump’s manufacturer guidelines to ensure you have the right fit.
Double Pumping
Double pumping, which involves pumping both breasts simultaneously, can significantly increase milk production.
I’ve found this method to be very effective as it not only saves time but also stimulates a higher level of prolactin, the hormone responsible for milk production.
Optimize Your Pumping Environment
Create a comfortable and stress-free pumping environment. Use a comfortable chair, play soothing music, or use relaxation techniques to help your body respond better to the pump.
Some mothers find that looking at photos or videos of their baby can stimulate let-down and increase milk output.
Professional Support
Lactation Consultant
If you’re struggling with milk supply, a lactation consultant can provide valuable support and guidance. They can help identify any issues with latch, positioning, or feeding techniques and offer personalized advice.
Support Groups
Joining a breastfeeding support group can provide encouragement and practical tips from other mothers who have faced similar challenges.
Sharing your experiences and learning from others can be incredibly beneficial.
Practical Tools and Accessories
Wearable Pump
I’m not quite sure why I didn’t invest in one of these after my first pregnancy, but having a wearable pump is a complete GAME CHANGER this second time around.
Not only do you get to multitask, but they are actually very effective and have helped me pump more often.
I use both, the Momcozy S12 Wearable Pump and the TSRETE pump.
I alternate between the two throughout the day and usually will end the day with my reliable Spectra S1 pump to make sure I completely clear my breasts before going to bed.
Breastfeeding Pillow
A comfortable breastfeeding pillow can help you and your baby maintain a good position during nursing sessions, making breastfeeding more effective and comfortable.
Milk Storage Bags
If you’re pumping and storing milk, investing in high-quality milk storage bags can help preserve your milk’s nutrients and make the process more convenient.
My favorite milk storage bags are by Lansinoh, Medela, and Momcozy.
Nipple Cream
Honestly, the ugly part of breastfeeding are the painful and cracked nipples. You may only experience this early on, but it is always a good idea to have some nipple cream on hand.
Using a good nipple cream can provide relief and prevent further discomfort, allowing you to continue breastfeeding comfortably. I love this organic nipple cream that is lanolin-free and safe for your baby.
Final Thoughts
Increasing your breast milk supply often requires a multifaceted approach. Remember, it’s important to be patient with yourself and seek support when needed.
Every mother’s breastfeeding journey is unique, and what works for one may not work for another.
Experiment with different techniques and find what best supports you and your baby.
Remember, your well-being is just as important as your baby’s, so take care of yourself, stay hydrated, and seek help when needed.
Xoxo,
Diana Colibri
