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How to Increase Breast Milk Supply Naturally – A Simple Guide
As a breastfeeding mom, you know how amazing it feels to nourish your little one. But what if your milk supply starts to dip? Don’t panic! There are lots of natural, safe ways to give your breast milk production a healthy boost.
In this guide, we’ll cover tips and tricks for increasing your breast milk supply without medications or fancy gadgets. From diet tweaks to lifestyle changes, these strategies can help you keep that liquid gold flowing.
1 Understanding Low Milk Supply
First things first – let’s talk about what might be causing your drop in milk supply. Common reasons include:
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- Not breastfeeding or pumping enough to maintain supply and demand
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- Supplementing with formula, which reduces breast stimulation
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- Being stressed, fatigued, dehydrated or malnourished
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- Taking certain medications or herbs
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- Pregnancy or a baby over 6 months old (milk supply naturally declines)
Don’t beat yourself up! Making a few simple adjustments can usually get things back on track.
2 Breastfeed Frequently and Properly
One of the best ways to increase your milk supply is breastfeeding more often. Your breasts work on a supply and demand basis – the more milk that’s removed, the more your body will produce.
Aim to breastfeed your baby every 2-3 hours, making sure they get in a good, deep latch each time. Don’t limit feeding sessions or go too long between them. The more breast stimulation, the better your supply will be.
3 Pump and Power Pump
If your schedule makes frequent nursing tough, pump often instead. And consider “power pumping” – pump for 20 minutes, rest for 10 minutes, pump for 10 more minutes, rest again, and pump a final 10 minutes. This tricks your body into thinking your supply is too low.
Many moms power pump once a day in addition to their regular pumping routine. It may be tedious, but it can really move the milk-making needle!
4 Hydrate and Fuel Up Right
Dehydration and poor nutrition can absolutely put the brakes on your breast milk production. Drink tons of water, milk, and juice throughout the day to keep yourself hydrated.
As for food, focus on a balanced diet with plenty of lean protein, whole grains, fruits and veggies to give your body the nutrients it needs to make milk. Certain foods like oatmeal, brewers yeast, fenugreek and garlic are thought to be natural galactagogues that may further support lactation.
5 Herbal Remedies and Supplements:
Speaking of galactagogues, some nursing moms swear by herbal remedies to boost supply like:
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- Fenugreek capsules or tea
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- Blessed thistle
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- Goat’s rue
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- Fennel seeds
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- Brewer’s yeast
Just be sure to get the okay from your doctor before trying any herbs or supplements, as some may have side effects or interact with medications.
6 Don’t Forget Rest and Relaxation
Stress is a major breast milk supply killer. When you’re tense and overwhelmed, your body produces hormones that can put the brakes on milk production. That’s why rest and relaxation are so important.
Try to sleep, nap, and take breaks whenever possible. Do relaxing activities you enjoy like yoga, meditation, or just zoning out to your favorite show. Laugh, hang out with friends, get massages – whatever lowers your stress is a must for breastfeeding success.
7 Stay Hydrated and Cool to Increase Your Milk Supply
Staying hydrated and keeping your body temperature comfortable is also key. In addition to drinking lots of fluids, make sure to:
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- Avoid excessive caffeine
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- Wear loose, breathable clothing while nursing
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- Use cold compresses on your breasts after pumping
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- Take a cool shower or bath
Being too hot and not hydrating enough can absolutely put a dent in your supply.
8 Consult a Lactation Consultant
If you’ve tried all these tips for how to increase breast milk supply naturally and still aren’t seeing results, don’t be afraid to bring in an expert.
Lactation consultants are professionals trained to help breastfeeding moms troubleshoot supply issues. They can check your technique, evaluate your baby’s latch and weight gain, and provide customized solutions to get you back in the milk-making groove.
9 Trust the Process to increase your breast milk naturally
Boosting your breast milk takes time and consistency. Don’t get discouraged if you don’t see an immediate supply increase after trying a new strategy. It can take weeks for your body to adjust and up production.
The most important things? Feed or pump frequently, stay hydrated and rested, and believe in your ability to nourish your baby. You’ve got this, mama!