7 Tips To Naturally Increase Breast Milk Supply
The first 4 to 6 weeks of breastfeeding are crucial for breastfeeding success. Of course, breastfeeding can be stressful, especially if you are a first-time mom. You may be wondering whether you are producing enough breast milk to keep your baby happy and healthy.
One of the most common reasons is the fear of insufficient milk production. While this is a normal fear, there is a small percentage of mothers who aren’t able to produce breast milk. If you believe your breast milk supply is low, talk to your doctor or lactation consultant about it. You can also learn more about the causes of low breast milk and helpful ways to increase your supply below.
What causes a low milk supply?
During pregnancy, you likely notice changes in your breasts. This is perfectly normal as your body is preparing to make milk. It all begins with the developing placenta, which triggers the release of the hormones estrogen and progesterone. These all-important hormones stimulate the complex biological system that makes milk production possible. This system will become fully developed at some point during the second trimester.
After giving birth to your baby, another hormone known as prolactin (made from proteins, sugars, and fat from your blood supply) cues milk production. Oxytocin causes the network of cells surrounding the alveoli to push the milk out. Because your body is incredibly smart, prolactin levels rise and more milk is produced as your baby nurses.
What causes a low breast milk supply then? Researchers aren’t quite sure yet, as there’s still much to learn about this topic. However, there are a few factors that have been shown to hinder milk production, including the following.
- Infrequent feedingsPostponing or skipping feedings, or having an irregular feeding schedule may cause low supply because your breasts are not being properly stimulated.
- Short feedingsNursing for a short period of time, let’s say 5 minutes per breast, isn’t beneficial for the two of you. Not only is your baby getting insufficient nutrition, but your breasts aren’t being sufficiently drained. Consequently, your breasts won’t be stimulated to produce more milk.
- SupplementingSupplementing with formula between nursing sessions may cause your baby to feed less which wouldn’t be sufficient to drain your breasts.
Sometimes, low breast milk production can be caused by medical conditions, past surgeries, and lifestyle choices such as:
- Medical conditionsDiabetes, pregnancy-induced high blood pressure, and polycystic ovarian syndrome (PCOS) hinder milk production.
- Certain medicationsMedications that contain pseudoephedrine and certain types of hormonal control may reduce breast milk production.
- Alcohol and smokingMany studies claim that drinking and smoking moderately or heavily can negatively impact your health and well-being. It can also lower breast milk production.
- Previous breast surgeryBreast surgery, including breast reduction, mastectomy, and cyst removal can result in scarce glandular tissue, which affects lactation.
- Emotional factorsOur minds and bodies are deeply connected. Our bodies are affected by what the mind tells them, provoking certain physical reactions. Stress, anxiety, and embarrassment, for example, can affect the let-down reflex (what makes the milk flow) making you produce less milk.
7 ways to increase your milk supply
If you’re struggling with increasing your break milk supply, there are plenty of simple and natural ways to maximize it. You may not see results right away, so consistency is key. However, try to keep in touch with your doctor or lactation consultant. If you seriously struggle to produce enough milk to keep your baby satisfied or are experiencing pain, please get in touch with a healthcare professional as soon as possible. They will be able to determine what is affecting your breast milk production and find helpful solutions to this challenge. With that said, here are some tips to naturally boost your milk production.
1. Nurse or pump more frequently
As mentioned before, breast milk is produced on a supply-and-demand basis. Your little one drains milk from your breasts (demand) and your breasts respond by producing more milk (supply). That’s why, when you increase the frequency of feeding or pumping, you signal your body to produce more milk.
Experts recommend breastfeeding your newborn at least 8 times or every 2 to 3 hours in the first months. This will help you to establish and maintain milk production. However, try not to stick to a too rigid schedule, but rather feed your baby on demand.
A breastfeeding or pumping log will help you track your baby’s feedings and establish a pattern or schedule. It will also help you record important information you may want to share with your pediatrician or identify any possible concerns.
2. Nurse and Pump
In addition to giving your baby the breast, you can also pump between feedings to help you increase milk production. This is particularly useful when you have leftover milk after feeding or you have missed a feeding session. You can do this by hand expressing the milk or with a breast pump. If you are unable to breastfeed and will be exclusively pumping breast milk for your baby, add extra pumping sessions during the first week. You can also continue pumping for a few minutes after the flow has stopped.
3. Breastfeed from both sides
In the first weeks after your baby’s birth, breastfeeding from both sides during each feeding will be super helpful. It will help you build up a stronger supply of milk. Simply let your baby feed from the first breast until they slow down or stop feeding. Then, offer the second breast. Try not to rush things though! Your little one should be breastfeeding for at least 10 minutes on each side. If they fall asleep, it’s OK to gently wake them up to continue nursing.
If you are breastfeeding and pumping, or are exclusively pumping, you should pump milk from both breasts simultaneously. This increases milk production and higher fat content in the milk.
4. Stimulate your breasts
Stimulate or “soften” your breasts between feedings. You can do this by applying a warm wet towel, immersing your breasts in a bowl of warm water, or taking a warm shower. This will encourage milk-letdown.
5. Diet
Are you eating healthy, nutritious meals? What you eat plays an important role in your milk supply. In fact, producing breast milk requires a good amount of energy, which you typically get from food. So try to follow a balanced diet with plenty of fruits, veg, healthy fats, nuts, seeds, meat, poultry, and seafood.
Any breastmilk booster foods?
- Fenugreek
- Oatmeal or oat milk
- Garlic
- Ginger
- Alfafa
- Almonds
Bear in mind that while there’s plenty of anecdotal evidence about the benefits of these foods for milk production, there’s not much high-quality research out there yet. However, with your doctor’s approval, you can always give them a try!
And, as breast milk is made up of 90% water, don’t forget to stay hydrated. Drinking around 8 glasses of water, milk, juice, or tea should do the trick. Avoid anything potentially harmful such as alcohol and excessive caffeine.
6. Skin-to-skin contact
Skin-to-skin or “kangaroo care” is a way to hold a baby. As the name implies, mom places her baby (naked except for a diaper and hat) on her bare chest for up to a few hours. A blanket can be wrapped around the mother and over the baby’s back for warmth. Trying “kangaroo care” could be beneficial for you and your baby as it deepens your special bond. In addition, it increases your breast milk supply and lowers a baby’s stress, which can lead to more successful breastfeeding sessions.
7. Focus on self-care
Taking proper care of yourself is crucial and also influences your milk supply. In addition to eating well and staying hydrated, find time to relax and pamper yourself. “Relaxing” while taking care of a baby and meeting their every need may seem impossible, but it isn’t. We aren’t talking about fleeting to a spa and neglecting your baby. None of that! By “relaxing” we mean following small rituals to enhance your well-being. You may take a nap when your baby is sleeping or ask your partner or someone you trust to take care of your baby while you rest. Another great method to decompress is listening to a podcast, audiobook, or relaxing soundtrack while you are breast pumping.
Taking care good of your baby and yourself
Most moms are able to produce enough milk to keep their babies satisfied. If it’s taking longer for you, please don’t feel discouraged! Every mom and every person is completely different. So as long as you’re breastfeeding and/or pumping often, communicating with your doctor or lactation consultant, and taking proper care of your physical and mental health, you’ll keep your breast milk supply strong and stable.
If you need a little bit of help on your breastfeeding journey, don’t be afraid to ask for it! Beginning.com offers plenty of helpful resources and daily tips to support parents. Make sure to check out our masterclasses and sound journeys to keep yourself healthy, informed, and happy.