Are you a new mom struggling with low breast milk supply? Worry not, we have got your back! Here are some amazing tips that can help you increase your breast milk supply without compromising on quality.
Understanding the Basics of Breastfeeding
Before diving into the tips, let's start by understanding how breastfeeding works. For any nursing mother, establishing and maintaining an adequate milk supply is crucial for their baby's nutrition and growth. But what exactly contributes to low breast milk production?
Insufficient glandular tissue: This condition makes it difficult for glands in the breasts to produce enough milk.
Hormonal issues: Some hormonal imbalances such as thyroid problems or PCOS (polycystic ovary syndrome) can interfere with lactation.
Breast surgery: A history of breast surgery can damage nerves or ducts leading to lower lactation rates.
Now that we know why some mothers may have difficulty producing ample amounts of milk let’s discuss some effective ways to improve it!
The Secret Ingredient: Water
One of the simplest yet most overlooked remedies for increasing breastmilk production is hydration. Drinking plenty of water helps maintain sufficient fluid levels in our body which affects hormone production involved in breastfeeding.
Aim for 12-16 glasses (water, not wine!) per day, especially during hot summers when dehydration becomes more pronounced than usual. Add lemon juice or herbal tea bags like fennel and fenugreek seeds (both great natural galactagogues) if plain water bores you
Not only is nourishing food important but growing children thrive on nutritious feeding from healthy moms as well!
Here are some foods proven gallactagogues:
- Brewer’s yeast
GingerThe herbs dill and turmeric support many women as well with milk making, try them for a flavor twist!
Fruits such as papaya and apricot have been known to increase breast milk supply. Also, foods rich in Omega-3 fatty acids like salmon, nuts (like almonds), and seeds (flax or chia) are great too.
Prime Lactation Nutrition
Protein is essential for everything happening within our body including lactation production! Aim 50-75g daily to keep your milk makers fully stocked.
Most nursing moms need roughly an additional 300 – 500 calories per day than their non-parenting counterparts; this means consuming enough nutrient-rich food (not helping yourself to another slice of cake) that provides you the vitamins needed to secure lactation flow. %%%%%%%%%%%%;
Finding Rest From Stress
Stress can wreak havoc on breastfeeding rates by causing hormonal imbalances that hurt lactation progression levels. Moms take note: prioritize support aides during baby care transitions so taking breaks from ”momming” duties becomes possible regularly.
With at least some time off each day (even just once) every little cares count towards healing the endocrine system, the region of our bodies responsible for many bodily functions including lactation production Other ways moms can manage stress include:
• Meditating • Getting sufficient sleep • Yoga etc
An all-round relaxer, low impact exercise may help inhibit cortisol release which will lead us nicely into our next tip…
Breastfeeding Confidence Through Activity
Exercise offers multiple health benefits going alongside improving energy levels vitalizing lower lift quality; specific physical activities could enhance breastmilk supply! Try incorporate walking aiminig towards at least thirty minutes per day also pelvic lifts - you'll likely impress your kids trying!
Making Room For More Milk Time
If boosting up any quantity or frequency rate after it transferring milk baby’s feeding schedule or pumping routine works bests’ around the clock. Plan a defined schedule to pump each day or if you have the luxury of time, set up baby/ nursing sessions more frequently
The goal here is to create and stick to an exclusive milk pumping routine that ensures frequent expression of milk from the breast as this helps stimulate supply. Extra expressed milk can be stashed in the freezer for when mom's back at work or taking some personal time off.
Milking It Right At Work
Working moms, don’t worry – there are still ways you can keep your milk flowing even when your professional commitments take precedence:
• Invest in a portable breast pump • Take advantage of breaks too • Remember hydration!
In case privacy is not available, carry a scarf or shawl; alternatively, try hand pumps which make little noise making them ideal for office workers.
The Bottom Line (or Should That Be The Top)
Breastfeeding may seem hard but just remember it has rarely been easy throughout history so receive any assistance possible where ever needed especially initial days post birth Take good care of yourself both whilst pregnant & afterwards with proper Hydration levels nutrition intake (think protein!) for overall health and consistent nursing spot moments focusing on added quality rest periods
We wish all new moms many happy breastfeeding memories!