One of the primary challenges when it comes to lactating is related to milk supply. If you’re thinking your milk supply is too low and wondering how to increase milk supply, you’ve got many factors to consider.
Is your supply really low?
First, figure out whether your milk supply is actually low. Often, new mothers believe they need to feed more than they really do, because it’s hard to understand how much your babe is drawing out! Only 1 to 5 percent of women are physically unable to produce enough milk to feed their babies.
If your baby is gaining weight, that’s one sign your supply is fine.
Remember, newborns’ stomachs are really small. That’s part of the reason you have to feed so frequently in those early days—they simply can’t eat much more.
Granted, many women get past the newborn phase but encounter supply issues later on, like when they return to work or when growth spurts happen.
Here are some cues to understand what your supply is like:
- If your baby is gaining weight, that’s one sign your supply is fine.
- By contrast, if your baby experiences weight loss, it might be time to figure out how to increase milk supply.
- You can also determine the quantity of your milk supply by checking your baby’s diapers. By the time your infant is four days old, he or she should be producing a minimum of six wet diapers and three to four (or more) dirty diapers each day. If this output is steady, your breast milk supply is probably fine, and you’re nursing the right amount.
- Try pumping as a rough gauge. Note that the quantity produced when pumping and nursing isn’t always 1:1; some people have trouble with one and not the other. Conventional wisdom is that nursing is more effective at triggering the letdown reflex and that babies are “better” at draining the breast, but this isn’t always the case.
- Ask a lactation consultant to come for a feeding and weight check. This is one of the best ways to assess supply, as the LC can come by to observe a feeding and bring along a supersensitive scale to measure your babe before and after a feeding to determine how much they’re actually getting.
At the end of the day, milk production is largely determined by supply and demand.
You’ll also hear that babies that are lethargic or not alert may be showing signs they aren’t eating enough. That’s true, but babies are also very sleepy, especially in their first days and weeks of life. So this doesn’t automatically mean you’ve got supply issues.
Common causes of low milk supply
If you’ve determined your milk supply is in fact low, here are some common causes of low milk supply:
- Nutritional deficiencies in the mother
- An ineffective latch
- Nipple shields, pacifiers, and certain bottles that can also affect the baby’s latch and result in reduced milk production
- Use of certain medications, like antibiotics
- Premature birth
- Maternal obesity
At the end of the day, milk production is largely determined by supply and demand. The following tips are tried and true methods for increasing milk production.
Talk to a lactation consultant
Talk to your lactation consultant about whether you have supply issues, and then keep talking to determine how to effectively address them. To find a lactation consultant, call the hospital or birthing center where you delivered your baby or consult the Motherfigure directory. A lactation consultant can give you expert advice on everything related to breastfeeding and pumping, including how to increase milk supply.
With help from a lactation consultant, you can determine what may be causing your low supply to begin with, such as nutritional deficiencies. A lactation consultant can also help you review your nursing technique and nursing schedule. Before you meet with your lactation consultant, consider writing down all your questions and concerns ahead of time. Remember, low milk supply is relatively common. A lactation consultant can help put you at ease.
Nursing Tips
Ensure proper latching technique
This is a big one if you’re nursing. With the assistance of your lactation consultant or on your own, ensure that your baby is latching correctly when he or she nurses. If your baby isn’t latching properly and getting enough milk, it may send the signal to your milk ducts that they should produce less.
Experts recommend using both breasts while nursing. This encourages a “balanced” production of breast milk and tells your body to produce more.
Nipple shields, pacifiers, and certain bottles—all of which are important tools—can sometimes affect the baby’s latch and in turn result in reduced milk production. Spend time with your baby and experiment with different positions to encourage a better latch. Once your baby is receiving more milk at each feeding, your body will begin producing more.
Switch breasts while nursing
You may not consider switching breasts when you’re wondering how to increase milk supply, but this method is another reliable way to boost breast milk production. Experts recommend using both breasts while nursing. This encourages a “balanced” production of breast milk and tells your body to produce more.
Whenever your baby pauses, starts to fall asleep, or begins to lose interest, switch them to the other breast. When you’re starting out and trying to address supply issues, try to use each breast at least twice in all nursing sessions.
Pumping Tips
Power pump
If you’re pumping and noticing that you’re not releasing as much as you want or need, take a break. It can be stressful, but lactation consultants recommend that you do shorter bursts of pumping and resting rather than sit on the pump for the whole time you’ve got. If you can distract yourself, try to do that, too—being told to relax when you’re stressed is terrible advice, but because lactation is so linked with hormones, relaxing really does help.
- Warm the breast with a shower, warm bath, or warm washcloth—heat can stimulate milk flow
- Pump for 10 minutes. Try watching a video of your baby to stimulate the letdown reflex.
- Rest for 5 and massage the breast!
- Pump for 10 minutes. Queue up another video!
- Rest for 5 and massage
- Pump 10
Try double pumping
You can also try double pumping. This means using your breast pump immediately after your baby finishes drinking. Continue to pump for two to five minutes, even after the last drops of milk. This tells your body to create extra breast milk—again, that supply and demand thing! Double pumping can also help prevent or relieve mastitis.
Your health matters just as much as your baby’s.
Pumping sessions can also help you stick to your nursing schedule, even if your baby isn’t hungry or interested. Continue to pump as you normally would and make time for additional pumping throughout the day.
Lifestyle Tips
Take a nursing vacation
A nursing vacation is another answer to the question of how to increase milk supply. During a nursing vacation, you and your infant go to bed for two to three days and do nothing but nurse, cuddle, and sleep.
Along with increasing breast milk, a nursing vacation also provides an amazing time to bond with your baby and catch up on rest.
Practice self-care
Next, make sure you’re practicing self-care. Your health matters just as much as your baby’s, especially since your baby relies on you so much! Self-care includes:
- Getting as much sleep as you can
- Exercising, such as walking or doing gentle yoga
- Meditating
When your own health is below average, it can negatively affect your milk supply. If you’ve tried other methods to treat low milk, make sure you see your provider and check for any medical issues that may be affecting you.
Diet Tips
Try a galactagogue
A galactagogue is any substance that increases lactation, such as medications or certain herbs.
Common galactagogues include:
- Fenugreek
- Blessed thistle
- Alfalfa
- Brewer’s yeast
- Lactation cookies
Drink plenty of water!
Since milk is made with H2O, this is the most important item on this list. Breastfeeding moms should drink approximately eight 12-ounce glasses of water a day
Be careful when starting new medication or supplements
As always, be sure to speak to your healthcare provider or lactation consultant before beginning any new medication, vitamins, or nutritional supplements while breastfeeding. Not only could new medications or supplements impact your supply, but some could inadvertently affect your baby.
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