Mastering Your Milk Supply While Breastfeeding
Breastfeeding is a beautiful, natural process, but it’s not always easy. One of the most common concerns for new moms is milk supply—how to increase it, maintain it, or address common challenges like low or oversupply. If you’ve ever found yourself worrying about your milk supply, you’re not alone, Mama! This guide is here to provide you with actionable tips, insightful advice, and encouragement to help you thrive on your breastfeeding journey.
Prefer to watch a video instead? You can watch about boosting your milk supply here.
What Affects Milk Supply?
Before diving into tips, it’s essential to understand what influences your milk supply. These are the three main factors:
Demand and Supply: Breastfeeding operates on a supply-and-demand basis. The more frequently your baby nurses or you pump, the more milk your body will produce.
Hormonal Changes: Hormones like prolactin and oxytocin play a significant role in milk production, especially in the early postpartum days. Over time, supply becomes more dependent on demand.
Lifestyle Factors: Adequate hydration, a nutrient-rich diet, proper rest, and stress management all contribute to maintaining a healthy milk supply.
How to Increase Your Milk Supply Naturally
1. Embrace Skin-to-Skin Contact
To embrace in skin to skin contact…
Get baby down to diaper and put on your bare chest. Spending time skin-to-skin with your baby triggers your body’s milk-producing hormones. It’s especially beneficial in the early weeks when establishing your supply. Whether it’s during breastfeeding, cuddling, or even babywearing, these moments strengthen your bond and encourage milk production.
2. Massage Your Breasts
Gentle breast massages before and during nursing or pumping can stimulate milk flow and help empty milk ducts effectively. This practice not only boosts supply but also reduces the risk of engorgement and clogged ducts.
3. Nurse or Pump Frequently
Frequent feeding or pumping—every two to three hours (8-12 times in a 24 hour period) —signals your body to produce more milk. If your baby is exclusively breastfeeding, follow their hunger cues. For pumping moms, ensure you’re emptying both breasts during each session. Keep in mind, you may need to wake baby if they are sleeping longer than 3 hour stretches to nurse
4. Stay Hydrated and Nourished
Your body requires extra fluids to produce milk, so aim to drink at least 12 cups of water daily. Eating nutrient-dense foods like oatmeal, nuts, seeds, leafy greens, and lean proteins can further support your milk supply. Don’t forget iron-rich foods and healthy fats to keep your energy levels up. You can grab my breastfeeding nutrition guide as part of my Breastfeeding & Postpartum Bundle Here!
5. Explore Galactagogues
Galactagogues are foods and supplements believed to boost milk supply. Popular options include fenugreek, fennel, brewer’s yeast, and lactation cookies. While these can be helpful, remember that every mom’s body responds differently—experiment to find what works for you. You can see my personal favorites in my Free Breastfeeding Essentials Checklist.
6. Try Power Pumping
Power pumping mimics cluster feeding to stimulate increased milk production. Dedicate an hour to pump for 20 minutes, rest for 10, pump for 10, rest for 10, and pump for another 10. Doing this once a day for a few days can yield noticeable results.
Tips for Maintaining a Healthy Milk Supply
Ensure a Good Latch
A proper latch is key to efficient milk transfer. Signs of a good latch include:
Baby’s mouth covers most of the areola, not just the nipple.
Lips are flanged out like a fish.
You can hear or see your baby swallowing.
If breastfeeding is painful, consult a lactation counselor to ensure the latch is correct—breastfeeding should not hurt!
Track Feeding Sessions
Keeping a log of your nursing and pumping sessions helps identify patterns and ensures your baby is feeding enough. This can also be a confidence booster as you track your progress.
Recognize Signs of Adequate Milk Intake
Wondering if your baby is getting enough milk? Look for these signs:
At least six wet diapers a day.
Steady weight gain.
A content baby after feedings.
Dealing with Common Milk Supply Challenges
Low Milk Supply
If you’re struggling with low supply, focus on increasing the frequency of nursing or pumping. Skin-to-skin contact and power pumping can also help. Additionally, make sure you’re well-hydrated and eating enough calories to support milk production.
Oversupply or Clogged Ducts
Oversupply can lead to uncomfortable engorgement and clogged ducts. Block feeding—nursing from one breast for a longer period—can help regulate your supply. Gentle massage and warm compresses can also relieve clogged ducts.
Keep in mind…
Breastfeeding is a journey filled with ups and downs. Every mom’s experience is unique, and it’s important to focus on what works best for you and your baby. Give yourself grace, celebrate small victories, and don’t hesitate to seek support when needed.
Remember, Mama, you’ve got this! Whether you’re navigating the early days or trying to overcome challenges, know that every drop of breastmilk you provide is a gift to your baby.
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