It is natural to feel doubt at some point during your breastfeeding journey. You may think that your baby is not getting sufficient milk. Or you may feel that you are not pumping enough. Or maybe your baby is going through a growth spurt, breastfeeding constantly and you think that he or she is not getting enough milk. Or maybe you’ve returned to work and are looking for ways to increase your milk supply so that you’ll have enough to send to day care.
Whatever the reason, worrying about your milk supply is very common. Even though most mothers think they need to make more, they do just fine and their babies are satisfied. But if you are actually suffering from an undersupply and are looking for ways to boost your supply or just need some peace of mind, then here are 10 ways to help increase your breast milk supply.
1. Breastfeed! Breastfeed! Breastfeed!
Breastfeed as often as possible and as often as your baby wants. The number one best way to increase your milk supply is to breastfeed often. It’s all about supply and demand. If your baby is demanding it, then your body will supply it. Mothers of newborns should be breastfeeding at least eight times in 24 hours, and many will breastfeed more than that.
2. Drink lots of water.
Your body needs fluids to make that liquid love! It’s recommended to drink six to eight glasses of water per day. If you’re not good at drinking water throughout the day, aim for a glass every time you breastfeed.
3. Get some rest.
Your body needs to be rested and strong to make milk for your little one. Do whatever you have to do to get some sleep, whether it’s bed sharing, napping or just resting your eyes for 30 minutes.
4. Eat oatmeal every day.
Oatmeal is a good source of iron. It is known that maternal anaemia/low iron levels can result in a decreased milk supply, so it makes sense that eating something high in iron might increase milk supply in some women. Real oatmeal is the key, though, not the instant packets. Spice up your oatmeal with brown sugar, cinnamon, fresh fruit, peanut butter, maple syrup, raisins or nuts.
5. Make lactation cookies.
This is probably the most delicious way to make more milk! Pretty much any cookie with oatmeal will have the same impact, but these cookies are also made with flaxseed and brewer’s yeast.
6. Enjoy a malt.
Many mothers will swear to the fact that a malt helps their milk supply. The barley in malt can stimulate prolactin, which can help mothers make more milk.
7. Skin to skin
Skin to skin contact is often suggested for preemies and other newborns. Since newborns fall asleep while drinking mother’s warm milk, undressing babies down to their diaper can help wake them up so they’ll eat more.
8. Pump!
While pumping mothers can definitely have other hurdles to overcome that non-pumping mothers do not have to worry about, there are some things that all breastfeeding mothers can do that involve using a breast pump. Stimulating your breasts more often will tell them that they need to make more milk. “Cluster pumping” is similar to cluster feeding, where baby feeds as often as once an hour for several hours. Mothers who pump can do the same. “Power pumping” is when you pump for 10 or so minutes immediately following feeding your baby to attempt to completely empty the breast so that it will make more milk.
9. Try to relax and enjoy the time with your baby.
This should go without saying, but relaxing and just enjoying your little bundle of joy can REALLY help your milk supply. Stress and worrying about how much milk you have can actually cause you to make less milk. Know that you are already giving your baby a huge gift by giving your baby as much breast milk as you can. Love your baby up and try not to worry!
10. Partner support
The baby’s father can help the breastfeeding relationship be supportive and thoughtful. Breastfeeding is hard work, so take on your partner’s chores and help out wherever you can. When she’s breastfeeding, bring her a pillow or a glass of water, or offer to burp your baby when he or she is done eating.
