6 Ways to Boost your Milk Supply While Breastfeeding
Breastfeeding… it’s a lifestyle. On average, a woman spends around 1,800 hours breastfeeding, or exclusively pumping, for a year. That is the almost the equivalent of a full time job! (You know, on top of having a brand new baby, a career, multiple kids, wife-life, homeschooling, etc.) All of that can be overwhelming and downright stressful, which can ultimately lead to a decrease in your milk supply… Which can then cause even more stress.
I see you, Mama. Breastfeeding is not for the weak. I remember the feeling of pure panic when I went back to work and my milk supply began to drop. I researched for HOURS and talked with tons of other moms to see what I could do to increase my breastmilk supply.
Here I listed 6 ways I found success in boosting and maintaining my milk supply!
Mothers Milk Tea
This tea is magical. It helped my breastmilk production within 24 hours. It is a medicinal-grade, organic herbal (caffeine-free) tea. It has been clinically tested and is recommended by Lactation Specialists! Grab a box here!
Boobie Bars
Boobie Bars are a delicious way to snack your way to an increased supply! These Gluten-Free, Dairy-Free, Vegan, Soy Free, Non-GMO, Certified Kosher, and Fenugreek-Free bars were formulated by a Lactation Consultant! I personally used the Oatmeal Chocolate Chip bars, but they come in a variety of flavors. Check them out here!
Monitor Your Calories
Speaking of snacking, getting an adequate amount of calories is incredibly important for your breastmilk production. According to the CDC, “An additional 330 to 400 kilocalories (kcal) per day is recommended for well-nourished breastfeeding mothers, compared with the amount they were consuming before pregnancy.” If you feel you’re not consuming enough calories, talk with your doctor or a dietician. They can work directly with you to form a meal plan that suits your dietary needs.
Self Care
Stress, not eating well, not sleeping are huge factors in a reduction of breastmilk supply. Although, I know it is easier said than done, you’ve got to take care of yourself.
If you’re overly stressed, pinpoint those stressors and make a plan to eliminate/reduce them. Talk with your partner and discuss how you can tackle those problems as a couple. Find support from your family and friends. Take YOU time.
Not only do you need enough calories, but you need enough calories of the right stuff. Healthy foods will boost your supply. Pinterest is a great place to find healthy meal recipes!
Sleep. I honestly laugh a little at this one because who has time to sleep with a baby? Neither of my kids slept. It was awful. However, this is a significant component to breastmilk production. Work with your partner to take turns on who gets up with the baby in the middle of the night. Recruit a family member to come hang with your kiddos while you take a nap. It may not be a complete solution to the problem, but it’s definitely a start!
Hydrate, Hydrate, Hydrate
Water is the key to life… and breastfeeding. Breastfeeding women should drink about a gallon of water a day. You can stay on track with a gallon sized water bottle. I personally used this water jug from Target! It is only 50oz, but I knew if I drank 2 and a half, I met my gallon goal!
Research your Meds
Medicine can play a role in a decreased milk supply. This includes birth control pills. Talk with your doctor about your medicines to determine if that could be a potential factor in your decreased milk supply.
A Quick Recap
There are lots of different ways to increase your breastmilk supply. Eating healthy (and enough), getting rest, drinking water, and monitoring you stress levels are things you can implement right now. Talk with your doctor about medicines and supplements to see what’s right for you! Good luck mama, you’ve got this!
Disclaimer: I am not a Lactation Consultant or medical professional. These are tips I found helpful to increase my breastmilk supply. I highly recommend talking with your doctor or a lactation consultant to address your specific needs. I cannot guarantee these tips will increase your breastmilk supply.