The human body is a miraculous system. If you thought watching your body grow and change during pregnancy was like magic, wait until you begin spontaneously producing breastmilk!
You have the power to create the perfect food for your sweet little one, but this power can feel like an overwhelming responsibility if you're struggling with making enough milk to feed your baby.
Take a deep breath. You are not the first mother to struggle with the weight of being your baby's sole source of nourishment. Increasing your milk supply is possible, and we've gathered our most helpful tips to help you do it.
Read on to explore our eight most effective tips for boosting breast milk production so you can take the stress out of bonding with your beautiful baby.
Tip #1: Bake Some Cookies
If you're planning to breastfeed, you'll be happy to know that you can boost your milk supply with cookies. Yum! In fact, you can solve many lactation problems by adjusting your nutritional intake, but we find lactation cookies the tastiest.
You can buy many pre-made lactation-boosting cookies on store shelves, but many new moms prefer to make their own to ensure they can control the ingredients. All recipes contain galactagogues, such as flax and whole oats, which can boost production.
Tip #2: Prioritize Hydration
This may seem obvious, but your body needs as much water as possible to produce breast milk. Your body is smart and won't divert resources you need for survival to secondary processes like milk production. You're not hydrating enough if you don't have enough water in your system to keep both you and your baby functioning.
Doctors suggest that breastfeeding women need twice as much fluid as others, which means up to sixteen glasses of water daily. Remember, food contains water and can help meet your hydration needs, too.
Tip #3: Boost Your Breastfeeding Schedule
Though it isn't an intuitive solution, many mothers find that the key to increasing production is to breastfeed more often. Producing milk is all about supply and demand. Even if your production is low, your baby's latching reflex can send signals to your body to keep up with their needs.
If you need to step away from your baby for work or other obligations, pumping between feedings can have the same effect. Keep yourself stimulated so your body will catch on to the signals. Extra production often follows.
Tip #4: Consider a Meal Plan
Many moms focus on nutrition during pregnancy and return to old habits once the baby arrives. It can be frustrating to realize that your diet continues to impact your baby's growth and development outside the womb. Your body needs extra energy to produce milk, and positive dietary changes can help ensure you have the necessary vitamins, minerals, and calories.
Your specific dietary needs will depend on your unique body. If you're struggling, talk to your doctor or make an appointment with a dietician or nutritionist. They can help you develop a meal plan that takes your needs into consideration.
Tip #5: Take Time For Self-Care
While stress itself might not impact your milk supply, it certainly doesn't help. If your low milk supply is the cause of your stress, you're putting extra pressure on your body when it's already struggling. Sometimes choosing relaxation is the best thing you can do to remove the additional burden and boost production.
Consider adding a twenty-minute walk to your daily routine. Nature has natural healing qualities, and quiet time outdoors will allow you to calm your nerves and regroup. You might also book a massage, try acupuncture, enroll in a yoga class, or get your nails done.
Tip #6: Try Natural Dietary Remedies
Women have been feeding their babies for thousands of years, so it makes sense that they would have discovered some effective solutions during that time. Many of the oldest, all-natural solutions still help breastfeeding moms to this day.
One example is fenugreek, an herb you may have seen in traditional Indian cooking. It's delicious, with a reputation for increasing milk production in as little as a week. You can add it to your diet or take it in supplement form.
Other milk-boosting foods include garlic, oats, fennel, spirulina, and ginger. Speak to your doctor before trying any supplements.
Tip #7: Take a Nap
You want to take a nap anyway, and now you have a great excuse. Yes, getting enough sleep is one simple way to give your body the energy it needs to produce food for your sweet baby, so don't put away that pregnancy pillow just yet.
Remember, you recently gave birth, which was incredibly traumatic for your body. Even if you feel fine, your systems are still recovering in the background. You need restful, restorative sleep to heal.
You can't expect your body to go above and beyond unless you meet its basic needs first. Prioritize sleep and watch your production kick into gear.
Tip #8: Consult a Professional
Lactation consultants are experts at solving breastfeeding problems. They know all the tips and tricks to help with every feeding problem, from milk production to issues with latching. If you're feeling stressed, it's perfectly acceptable to reach out and ask for help from a knowledgeable professional who is happy to support you and your specific needs.
Start Increasing Your Milk Supply Today
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