Every single drop of breastmilk comes with countless benefits, but maintaining the milk supply can be challenging for some mothers. If this is a topic that weighs on your mind, trust us when we say that you are not alone in this journey, and it is only normal that not every mother produces the same amount of milk supply. How can we support our milk supply? Many different methods exist to boost the milk production. Let’s explore the ones that are most popular, to find the best one for us that is the most effective.
How Breast Milk Supply Works
Breast milk supply operates on a simple principle: the more often you breastfeed or breast pump, the more milk your body produces milk. This demand-and-supply relationship is powered by your hormonal responses that are triggered by suckling. When your little one latches on and suckles, your body releases prolactin, which is the hormone responsible in your body for milk production. Additionally, the presence of oxytocin during breastfeeding also helps with the ejection of milk, making it readily available for your baby. By understanding how this process works we can take effective steps in enhancing our milk supply.
Common Causes of Low Milk Supply
Low milk supply is an issue that can become a source of stress for many mothers. When dealing with this, it is important to identify the factors that may be contributing to the problem.
- Infrequent breastfeeding or breast pumping sessions
- Stress and fatigue, which can hinder hormonal balance
- Poor latch or feeding technique, leading to inadequate stimulation
- Medical conditions (e.g., hormonal imbalances or thyroid issues)
- Certain medications that may affect milk production
- Dehydration or inadequate nutrition, impacting overall health
- Delayed initiation of breastfeeding after birth, affecting supply
Knowing which of these are the culprits helps us take accurate steps, moving us closer and closer to the solutions.
Tips to Naturally Boost Milk Supply
With many natural methods and remedies, it is possible to boost our milk supply. Picking the right resources and implementing these strategies create a supportive environment for lactation, making it easier for your body to respond to your baby’s needs.
Regular Breastfeeding
Coming in on the first spot, we have regular breastfeeding. Breastfeeding your baby 8 to 12 times a day is one of the most effective ways to increase your milk supply. Having an established routine is key, which encourages your body to produce milk in response to your baby’s needs. Frequent, on-demand feeding allows your baby to nurse as often as they desire. While helping stimulate milk production, this fosters a strong bond between you and your child as well. If possible, consider feeding in a calm environment to help both you and your baby relax, making the process more effective, the experience more enjoyable and the bond stronger.
Pumping Breast Milk
Frequent pumping can further enhance your milk supply. A good quality, effective breast pump can aid you between feedings. Aim to pump at least once or twice a day, for about 15 to 20 minutes to see results. This additional stimulation signals your body to produce more milk. Pumping after breastfeeding can also help empty your breasts more completely, encouraging increased production. To make your job easier, you might opt for a hands-free breast pump, which allows you to multitask while expressing milk, not anchoring you down for the whole day.
Stay Hydrated and Well-Nourished
The most crucial part of our life, hydration affects the milk supply as well. Aim to drink plenty of water throughout the day, as dehydration is a possible threat to your milk supply. If you are not so fond of the taste of water, herbal teas and broths can also be beneficial, and yummy! Along with your water intake, focus on a balanced diet rich in whole foods, including fruits, vegetables, whole grains, and lean proteins as nutrient-dense foods provide the energy and sustenance your body needs to produce milk effectively. Incorporating healthy snacks to your day can help you maintain your energy levels, and ensure you are meeting your nutritional needs as a breastfeeding mum.
Skin-to-Skin Contact
Another factor that can greatly increase your milk supply is having constant skin-to-skin contact with your little one. This intimate bonding not only promotes emotional connection but also stimulates your body’s natural hormonal responses. Hold your baby close and dear, as this encourages them to breastfeed more frequently, reinforcing the demand for milk production. Try to spend time holding your baby skin-to-skin, especially in the early days after birth, as this practice can also help regulate your baby's body temperature and promote their overall well-being.
Rest and Manage Stress
Fatigue and stress can negatively impact your ability to produce milk. Being a mum comes with a lot of work, but make sure to prioritise rest whenever possible, and consider incorporating relaxation techniques such as deep breathing, meditation, or gentle yoga into your daily routine. If you are thinking about how you have no time for them, please keep in mind that even 10 minutes a day can make a huge difference. Managing stress helps maintain hormonal balance, which is essential for optimal milk production. When it becomes too heavy to bear on your own, do not shy away from asking for help, support alleviates the pressures of motherhood and allows you more time to focus on yourself and your baby.
Breast Massage and Compression Techniques
Utilising breast massage and compression techniques during breastfeeding or pumping can aid in milk flow. Gently massage your breasts before and during feeds to help stimulate milk release, while applying gentle pressure for better drainage of milk. These methods not only enhance milk supply but also improve your baby’s feeding efficiency. You might also find that using a warm compress before breastfeeding helps with milk letdown, making the process smoother for both you and your baby.
Dietary Supplements and Herbal Remedies to Increase Milk Supply
Dietary supplements and herbal remedies play a great role in helping increase milk supply. While some products claim to boost lactation, it’s essential to approach them with caution and consult with a healthcare professional before adding them to your routine. Not all supplements are suitable for every mother, and professional guidance can help ensure you choose the right options.
Common Galactagogues to Increase Milk Supply
- Fenugreek: Often used in various cultures, fenugreek seeds are believed to enhance milk production.
- Blessed thistle: Traditionally used to stimulate lactation, this herb can be found in various forms.
- Brewer’s yeast: Rich in nutrients, it may support overall health and improve milk supply.
- Fennel: This herb can be consumed as a tea or added to meals to potentially boost lactation.
- Alfalfa: Known for its nutritional profile, alfalfa may also contribute to increased milk production.
- Anise: Often used in herbal teas, anise may help with milk supply as well.
