Hey there, fellow moms and soon-to-be moms! Today, I want to dive into a topic that’s near and dear to my heart: increasing milk supply. As a mom myself, I know firsthand the rollercoaster of emotions and challenges that come with the beautiful chaos of new motherhood. One of the biggest concerns for many breastfeeding moms, myself included, is ensuring there’s enough milk to nourish our little ones. When I embarked on my breastfeeding journey, I encountered my fair share of worries and doubts about whether I was producing enough milk. But through trial and error, I discovered some effective strategies that not only boosted my milk supply but also brought a sense of empowerment and confidence to my breastfeeding experience. So, if you’re in the same boat and looking for some tips on how to increase milk supply, you’ve come to the right place! Let’s dive in together and explore some simple yet powerful techniques that can help you along your breastfeeding journey.
One thing that really helped me during breastfeeding was using the Spectra S1 breast pump. It’s like a really good pump you’d find in a hospital, but you can use it at home. It has settings you can change to fit what you need, and it’s really comfy to use. Even when I needed to pump milk late at night, it was gentle and adjustable, so it didn’t bother me.
After I finished breastfeeding, I pumped to make sure my breasts were completely empty and to tell my body to make more milk. The Spectra is easy to carry around, so I could use it at home or anywhere I needed to. Using it regularly really helped increase my milk supply.
Ensure a good latch
When I first started breastfeeding, getting my baby to latch properly was really hard. No matter what I tried, my baby just couldn’t seem to do it right, and it hurt both of us. What I didn’t realize was that this struggle with latch was actually affecting how much milk I was making.
As I kept going with breastfeeding, I learned that getting a good latch is super important for making more milk. When the baby latches well, they can get more milk out, which tells your body to make more. But when the latch isn’t right, they can’t get as much milk, which can make your milk supply go down over time.
So, I decided to figure out how to get a good latch. I asked for help from lactation consultants, watched a bunch of videos, and tried different ways of holding my baby while breastfeeding until we found what worked best. Slowly but surely, we got better at it, and I noticed that my milk supply started to go up.
As my baby got better at latching, my body started making more milk. I could feel it happening during each feeding, and it was really satisfying to know that my baby was getting all the nourishment they needed. And as my milk supply went up, I felt more confident and happy about our breastfeeding journey.
When I started breastfeeding, I realized that keeping myself hydrated was super important. Breastfeeding is tough on your body, and it needs a lot of water to make enough milk for the baby.
Your body uses up a ton of water when you breastfeed, so it’s important to drink enough to keep up with it. Staying hydrated not only helps you make more milk but also makes sure you’re not feeling tired or worn out from all the nursing.
During breastfeeding, I always made sure to drink plenty of water. I found that having a good water bottle with me all the time was super important. My favorite was the Hydro Flask because it kept my water cold for a long time, even when it was really hot outside.
I made a habit of drinking water before and after every time I breastfed to make sure I stayed hydrated. I also liked to drink herbal teas and eat fruits and veggies with lots of water in them throughout the day.
Staying hydrated was really helpful for me. It kept me feeling good and gave me the energy I needed to take care of my baby. Plus, it helped me make enough milk for my little one. So, remember, drinking lots of water is super important when you’re breastfeeding!
Eat a well-balanced diet
Eating healthy is super important for both you and your baby when you’re breastfeeding. While there’s no special “magic” food that automatically boosts milk supply, having a variety of nutritious foods in your diet really helps. Some moms find that certain foods like oats, flaxseeds, and dark leafy greens might help make more milk.
For me, eating oatmeal for breakfast became a big part of supporting my milk supply. I’d make a warm bowl of oatmeal topped with sliced bananas, a little cinnamon, and honey. It wasn’t just tasty, but it also seemed to help make more milk.
Oats are full of good stuff like iron, fiber, and carbs, which are all good for breastfeeding. So, I’d enjoy every bite, knowing it was helping both me and my baby. Sometimes, I’d also take fenugreek supplements along with my oatmeal to boost my milk supply even more when it dipped.
Having this breakfast combo became my go-to, giving me the energy I needed and helping me keep up with breastfeeding.
Consider galactagogues
Here are some supplements that might help increase your milk supply.
Fenugreek: is a popular herb that lots of moms use to help make more milk. It’s been used for a long time in different cultures. People think it has stuff in it that acts like estrogen and tells your body to make more milk. Some moms say it really helps them make more milk when they take fenugreek regularly.
Blessed Thistle: Another herb that some moms use along with fenugreek is blessed thistle. It’s from the Mediterranean area and has been used in traditional medicine for a long time to help make more milk. While there isn’t a lot of scientific proof, some moms say taking blessed thistle supplements helps them make more milk.
Fennel: Fennel is a plant that smells and tastes unique, and some moms think it helps make more milk. They might eat fennel seeds or drink fennel tea while breastfeeding to see if it helps. Even though we need more research to be sure, lots of moms say using fennel in their diet after having a baby seems to help them make more milk..
Alfalfa supplements have lots of good stuff like vitamins, minerals, and phytoestrogens, which some moms think helps make more milk. While we don’t have a lot of proof yet, some moms say alfalfa supplements have helped them keep up their milk supply or even make more milk. Adding alfalfa to your diet could give you extra nutrients while you’re breastfeeding.
Goat’s Rue: Some moms have been talking about goat’s rue lately because they think it helps make more milk. They believe it works by helping the breasts grow more tissue that makes milk.
Getting enough rest is super important for making milk when you’re breastfeeding. Here’s why:
Hormones: When you sleep well, your body can balance hormones like prolactin, which helps make milk. Not getting enough sleep can mess up these hormones and make it harder for your body to produce milk.
Stress: Being a new mom can be really stressful. Stress makes your body release cortisol, which can interfere with making milk. Getting good rest helps lower stress levels, making it easier for your body to make milk.
Energy: Breastfeeding takes a lot of energy. When you’re well-rested, your body can recharge, giving you the energy you need to breastfeed your baby effectively and often.
Tips for Optimizing Rest for Better Milk Supply
Now that we know how important rest is for increasing milk supply, here are some easy tips to help you get better rest:
Get Enough Sleep: Try to sleep for 7-9 hours every night without any interruptions. If you can, take naps during the day to make up for any lost sleep.
Relax Before Bed: Have a calming routine before bedtime to help your body relax. You could take a warm bath, do some gentle yoga or meditation, or read a book.
Get Help: Don’t be afraid to ask for help from your partner, family, or friends. Let them help with chores and taking care of the baby so you can rest.
Take Care of Yourself: Make sure to do things that make you happy and relaxed. Whether it’s going for a walk, doing something you love, or spending time with loved ones, take care of yourself to feel better.
Talk to a Professional: If you’re having trouble sleeping or feeling stressed, talk to a doctor or lactation consultant. They can give you advice and support to help you sleep better and make more milk for your baby.
Skin-to-skin contact
Skin-to-skin contact, or kangaroo care, is when you hold your newborn baby against your bare chest right after they’re born and keep them there for a while. It’s not just nice for the baby, but it also promotes numerous physiological and psychological benefits for both of you.
How Skin-to-Skin Contact Boosts Milk Supply
Makes Oxytocin: When you have skin-to-skin contact with your baby, it makes your body release oxytocin, which helps with milk flow. The more you do this, the more oxytocin you make, and the better your milk production gets.
Boosts Prolactin: Skin-to-skin contact also helps your body release prolactin, which tells your body to make more milk. Studies show that moms who do lots of skin-to-skin with their babies tend to have more prolactin, which means more milk.
Helps Baby Feed Better: When you have skin-to-skin time with your baby, it helps them latch onto your breast better and suckle more effectively. This means they can get more milk from your breasts, which tells your body to make even more milk.
Makes You Feel Good: Skin-to-skin contact creates a special bond between you and your baby, making you both feel happy and close. When you’re relaxed and emotionally connected, it helps breastfeeding go smoothly and makes your milk supply better.
Maximizing Skin-to-Skin Benefits: Tips for Enhancing Milk Supply
Start early: Try to have skin-to-skin time with your baby as soon as they’re born, preferably in the first hour after birth. This helps set up good breastfeeding and makes you and your baby feel close right from the start.
Do it often: Make skin-to-skin time part of your daily routine by having several sessions each day. Even short times of skin-to-skin contact can really help with making milk and bonding with your baby.
Make it comfy: Find a quiet, cozy spot where you can relax with your baby without any interruptions. Use blankets or wraps to stay warm and comfy during your time together. You might like Creating a cozy corner.
Get your partner involved: Encourage your partner to join in with skin-to-skin time too. It’s a great way for them to bond with the baby and enjoy the closeness just like you do.
Avoid certain medications
When you’re taking medications while breastfeeding, it can affect how much milk you make in a few different ways:
Directly Stopping Milk Production: Some meds can stop your body from making prolactin, the hormone that helps make milk. Birth control pills with estrogen and certain decongestants are examples of these. They can lower prolactin levels, which might mean less milk.
Indirect Effects: Other medications might not change prolactin levels directly, but they can still affect milk supply. Painkillers like codeine or morphine can make both you and your baby sleepy, so you might not breastfeed as often, leading to less milk being made.
Passing into Breast Milk: Some meds can get into breast milk in different amounts. While this might not always affect milk supply, it’s important to think about how it could affect your baby. High levels of certain drugs in breast milk could be harmful to your baby.
Side Effects: Medications might also have side effects for you that can indirectly affect breastfeeding. For example, if a drug makes you feel tired or sick, it could make it harder for you to breastfeed your baby or stick to a regular.
Limit pacifier use
A pacifier, also known as a “soother” or “dummy,” is a little tool that babies can suck on. It doesn’t give them any food, but it can help them feel better and satisfy their natural urge to suck. Lots of parents find pacifiers really helpful for calming down their babies, especially when they’re upset or trying to get them to sleep.
The Pacifier's Impact on Breastfeeding and Milk Supply
Nipple Confusion: Babies might get used to the artificial nipple of the pacifier and struggle to latch onto the breast properly. This can lead to issues like poor latch, trouble getting milk from the breast, and even pain or damage to the nipple.
Less Nursing: If babies use pacifiers a lot, they might not want to nurse as often. Instead of breastfeeding, they might satisfy their sucking needs with the pacifier. This means they’re not breastfeeding as much, which can tell your body to make less milk over time.
Slow Milk Letdown: When babies breastfeed, sucking stimulates your body to release oxytocin, the hormone that helps milk come out (letdown reflex). Using a pacifier instead of breastfeeding might mess up this natural process, causing milk to come out slower or less efficiently.
Pacifier Use for Breastfeeding Mothers
Using pacifiers doesn’t have to mean you’ll have problems with breastfeeding. Here’s what to keep in mind:
Wait a Bit: It’s a good idea to wait until breastfeeding is going well, usually around 3-4 weeks after your baby’s born, before you start using a pacifier. This gives your baby time to get used to breastfeeding and makes sure using a pacifier doesn’t cause any issues.
Use Them Wisely: Try not to use pacifiers all the time. It’s best to use them only at certain times, like when your baby’s sleeping or feeling fussy. That way, they still rely on breastfeeding for most of their comfort and food.
Keep an Eye on Milk Supply: Pay attention to how much milk you’re making and how often your baby’s feeding when you’re using pacifiers. If you’re worried about not making enough milk or breastfeeding isn’t going as well as it should, try cutting back on pacifier use and focusing more on breastfeeding.
Get Help if You Need It: If you’re having trouble with breastfeeding or using pacifiers, don’t be afraid to ask for help. A lactation consultant or your doctor can give you advice on how to make things better for you and your baby.
Stay relaxed
When you’re stressed, your body goes into a sort of “fight or flight” mode. It releases hormones like cortisol and adrenaline, which help you deal with the stress. This is great for handling emergencies, but if you’re stressed all the time, it can mess with the hormones that help you make milk for breastfeeding.
Stress can make it harder for your body to produce prolactin, the hormone that helps make milk. This means you might not produce as much milk, which can affect breastfeeding.
Stress might also affect how often your baby feeds or how fussy they are. Some babies might feed less or seem more upset if they sense their mom is stressed, which can make milk production go down even more.
To help with stress and keep milk production up, try to take time for relaxation activities like meditation, deep breathing, yoga, or taking a warm bath. Taking care of yourself can help lower stress levels and make breastfeeding easier.
What does it mean when your milk has regulated?
When your milk has regulated, it means that your body has figured out how much milk your baby needs, and it’s making that amount regularly. It’s like your body has found a good rhythm for making just the right amount of milk for your baby. So, you might notice that your breasts feel less full or uncomfortable between feedings, and your baby might start to have a more predictable feeding schedule. It’s a natural process that happens after a few weeks of breastfeeding.
Have you tried any of these methods? Share your experiences in the comments below! Let’s support each other on this breastfeeding journey.
Disclosure: This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.
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