Though a rewarding experience, one of the major challenges many mothers face with breastfeeding is keeping up a good milk supply. If you are wondering how to increase milk supply naturally, then you are not the only one. While there are a variety of different methods a woman could use, often focusing on natural techniques can prove to be an effective means of boosting milk production without resorting to medications. This book covers some of the surefire methods to naturally increase your milk supply and give you peace of mind for a more satisfying breastfeeding experience.
Why Milk Supply May Be Low
Before learning about techniques to increase milk supply, it is integral to understand some common reasons as to why it may be low in the first place. Low milk supply can result from a variety of factors that include:
- Stress: High levels of stress may interfere with the production of milk, making release not as easily facilitated by your body.
- Infrequent Feedings: Supply of milk is usually determined by demand. The fewer feedings one is getting, the smaller the signal to your body to make milk.
- Poor Latch: An inadequately latching baby can’t stimulate milk production as well as they should.
Knowing these possible causes will help you make necessary adjustments as you try natural ways to increase your milk supply.
Natural Techniques that are Known to Work to Increase Milk Supply
1. Nurse Often
The more you nurse, the more milk your body will make. One of the best natural ways of improving your milk supply is frequent nursing. You should frequently breastfeed your baby every 2 to 3 hours. If your baby does not cue for a feeding, try offering a breast anyway; it could help in increasing milk stimulation.
2. Skin-to-Skin Contact
Skin-to-skin contact with your baby helps with bonding and provides a stimulus for milk production. Closeness to the baby may stimulate the release of oxytocin, which is the hormone that helps with milk letdown. Hold your baby in skin-to-skin contact as much as possible throughout the day but certainly in the early weeks.
3. Hydrate
And this is where hydration steps in: the better the fluid balance, the better the milk supply. A nursing mom should drink at least 8-10 glasses of water per day. Since hydration might affect milk production, keep your bottle near you and make it a rule to drink water every time you nurse.
4. Well-balanced Nutrition
Your body needs extra calories and nutrients to make milk effectively. You can get the required nutrients that support lactation through a proper diet that is comprised of a lot of fruits, vegetables, whole grains, and protein. Oatmeal, spinach, and almonds are some of the beneficial foods that will help improve your milk supply.
5. Eat Foods That Can Help Boost Lactation
There are certain foods, called galactagogues, that actually aid in increasing milk supply organically. Here are a few popular options you can consider adding to your diet:
- Fenugreek: This herb is used so commonly in stimulating milk production and comes in many different forms; from capsules to a tea.
- Brewer’s Yeast: With high levels of protein and B vitamins, brewer’s yeast is a very common ingredient in lactation recipes.
- Flaxseed: Flaxseed is a rich source of omega-3 fatty acids and phytoestrogens, which may support milk production.
6. Try Compressing Your Breast
Compressing your breast can help stimulate milk flow if your baby is feeding too slowly or sleeping at the breast. You will gently squeeze your breast as your baby nurses in order to express milk release and make sure your baby gets enough milk with each feeding.
7. Limit Use of Pacifiers and Bottles During Early Weeks
Early introduction to pacifiers and bottles can cause what’s called nipple confusion, which may impact the frequency and effectiveness of your baby’s sucking at breast, and ultimately, your milk supply. For at least the first several weeks, avoid these so you can establish a healthy nursing relationship and support your natural milk supply.
8. Pump Between Feedings
Similarly, in the case of low milk supply, pumping between feedings can trigger milk production. Pump approximately 10 to 15 minutes after every feeding to naturally increase milk supply by giving your body increased stimulation that over time may cue your body to make more milk.
9. Enough Rest and Reduction of Stress
While much easier said than done, rest and managing of stress are two things that are necessary to allow a mother’s milk supply to stay healthy. When you are well-rested, the body is better equipped to perform its normal functions, which include milk production. Find opportunities to relax, even with meditation or an occasional short nap, to help maintain your overall well-being.
10. Consult a Lactation Specialist
If the problems with your milk supply persist, you may want to call a lactation consultant. A lactation consultant can help, advise, and teach you to have a very rewarding breastfeeding experience. They can assess the baby’s latch and teach techniques customized to your situation.
Additional Tips to Be Successful at Breastfeeding
In addition to focusing on how to naturally increase milk supply, here are some general breastfeeding tips:
- Feed on Demand: This can really help your baby get as much milk as he needs, and your body will receive the signal to make more.
- Use Both Breasts: Vary feeding with both breasts at every feeding session, as it ensures stimulation of both sides.
- Stay Positive: Breastfeeding is a journey, and every mom has her own experience. Continue to keep being patient and positive about working through challenges.
Naturally, increasing milk supply can be done with the appropriate techniques and just a bit of patience. You will be helping nature take its course with frequent nursing, correct hydration, and lactation-enhancing foods to promote milk production in your body. Every mother has a different experience with breastfeeding, and what may work for one mother may not be helpful for another. Trust your instincts, ask for support if you need it, and above all else, be kind to yourself as you move through this very important phase.
