Boosting Your Milk Supply: Tips & Tricks to Get the Most Out of Your Breastfeeding Journey

Ah, breastfeeding - a beautiful bonding experience with your baby, filled with moments of pure bliss, and let's be honest, a few moments of "am I even doing this right?!". If you’re reading this, chances are you’re on a quest to boost your milk supply. Whether you’re at the beginning of your breastfeeding journey or a few months in, know that you are not alone! We’re here to offer some practical tips mixed in with a little science, to help you navigate this often challenging part of parenthood.

The Magic of Supply and Demand

First things first - your body is pretty amazing. It works on a simple principle: the more your baby nurses, the more milk your body produces. Think of it like your favourite café. If you keep ordering that delicious flat white, they’re going to keep making it. Similarly, the more frequently your baby breastfeeds, the more signals your body gets to keep the milk flowing.

So, how do you encourage this process? Here are a few tried-and-true strategies:

1. Nurse Frequently: It might seem obvious, but the more your baby is at the breast, the better. Aim to nurse 8-12 times in 24 hours. Yes, that’s a lot, but remember, this is temporary and incredibly beneficial.
2. Empty the Breast: Make sure your baby is emptying the breast at each feeding. If there’s still milk left after a session, your body might think it’s making too much and slow down production.
3. Offer Both Breasts: Switching sides during feeding can help stimulate both breasts. This practice not only ensures a fuller meal for your baby and encourages milk production from both breasts but also gives your baby a meal with different fat content from the foremilk and hindmilk.

Pump It Up

If breastfeeding frequently isn’t doing the trick, or if you’re returning to work and need to keep up your supply, a breast pump can be your best friend. Pumping in between feedings can help signal your body to produce more milk. Try to add a pumping session in the morning when your supply is naturally higher. Even if you only get a small amount, it’s still sending that all-important message to your body to keep producing.

Food for Thought: Galactagogues

Now, let’s talk about food - because who doesn’t love food? Certain foods and herbs, known as galactagogues, have been traditionally used to boost milk supply. While the evidence is anecdotal for many of these, some mums swear by them. Here’s a list of popular ones to consider:

• Oats: The breakfast of champions and breastfeeding mums alike. Oats are rich in iron, which is essential for milk production.
• Fenugreek: A popular herb that’s often found in lactation drinks, cookies, and supplements. Just be aware it can have a strong taste and might give your sweat a slightly maple syrup scent (which, let’s be honest, isn’t the worst thing in the world).
• Brewer’s Yeast: Commonly found in lactation cookies, this ingredient is high in B vitamins and can give your supply a little boost.
• Flaxseed: Packed with omega-3 fatty acids, flaxseed is another ingredient often found in lactation cookies and smoothies.

Remember, while these foods can be helpful, the most important thing is a balanced diet with plenty of calories and fluids. Your body is doing some serious work producing milk, so make sure you’re fuelling it properly.

Rest, Hydrate, and Repeat

In the chaos of new motherhood, it’s easy to forget about your own needs. But taking care of yourself is crucial to maintaining a healthy milk supply. Here are a few self-care tips that might sound basic, but they’re oh-so-important:

• Stay hydrated. You’ve probably heard it a million times, but drinking enough water is key. Keep a water bottle handy and take a sip every time you breastfeed, or add some hydration powder to you water for an extra boost.
• Rest when you can. Easier said than done, right? But try to sneak in naps or at least some downtime. Stress and exhaustion can negatively impact your milk supply.
• Seek support. Whether it’s from a lactation consultant, a breastfeeding support group, or your best friend, don’t hesitate to ask for help. Sometimes just talking things through can make all the difference.

When to Seek Professional Help

If you’ve tried all the tricks and your milk supply still isn’t where you’d like it to be, it might be time to consult with a professional. A lactation consultant can assess your situation, check for issues like tongue tie or latch problems, and provide personalised advice.

And remember, fed is best. Whether you end up breastfeeding, supplementing with formula, or exclusively pumping, what matters most is that your baby is getting the nutrition they need.

Breastfeeding can be a wild ride, with ups and downs that sometimes feel like a rollercoaster. But with a little patience and some practical strategies, you can boost your milk supply and make this journey a little smoother.

You’ve got this! 🌸

If you’re looking for products to support your breastfeeding journey, from lactation cookies to nipple shields, to hydration powders, and everything in between, check out what we have in our breastfeeding range - We’re here to help you every step of the way!

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References

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