Increasing Your Milk Supply
Disclaimer-
Most people might think they have a low supply of breastmilk when, in fact, they don’t. The following tips are suggestions and do not replace medical advice. If you suspect you have low supply, please contact your primary healthcare provider. They can provide you with an assessment for yourself and your baby as well — in case of tongue-tie or other possible conditions. Many medical conditions can cause poor weight gain and improper latch. Contact your healthcare provider to rule these out first.
All mothers strive to fulfill their baby’s needs, but having a low supply can be discouraging and your mind starts to wander towards feelings of failure and inadequacy. We all aspire to be that mom with a freezer full of bagged breast milk — And you can be!
By following some of these evidence-based ways to increase your milk supply, you can rest assured knowing that you’re doing all you can for your baby.
Breastmilk is produced on a supply and demand basis; the more the baby needs, the more your body makes (2). The secret is tricking your body into producing more milk. Here are a few ways to do that:
Offering both breasts during a feed. For example, feed the baby on the right side, then offer the left.
Pumping after feeding. This tricks your body into thinking there is another body to feed and will slowly begin to produce more milk to supply the increased demand for milk. (5)
Ditching the pacifier.(controversial, I know.) While easier said than done, when your baby needs soothing, offer them your breast as using a pacifier meets their need to suck without providing them with any nutrients. (3) (4)
Eat. Eat as if you’re still pregnant - you’re still feeding two people. Be sure to eat nutritious and whole foods when possible. You can read more about what to eat here.
Drink. Breast milk consists of roughly 80% water (1) . Staying hydrated ensures that your body has all the water it needs to continue producing milk.
Some Tips: Try keeping reusable water bottles around the house and next to your bed to remind yourself to drink small amounts of water throughout the day as opposed to gulping down a bottle all at once. Like this one :)
Remember to drink water as you feed your little one.
Be sure to include drinks rich in electrolytes such as coconut water to your regimen to avoid having an electrolyte imbalance — soups and broth count too! My favourite coconut water here
A general rule of thumb is to consume a ½ to ¾ ounces for every pound you weigh. Increase based on your level of activity.
Rest. Again, easier said than done when you have a new baby. Don’t be afraid to ask for help from your partner, friends and family in your covid free bubble, or even a postpartum doula. If the pandemic has impacted your financial capability and you are unable to pay for doula services, fear not! Many will still provide their services at a reduced cost, just contact your local doula association, or Me. :)
Some great resources:
How Breasts Produce Milk in Pregnancy and Beyond
The Process of Making Breast Milk
