How to increase your milk supply
Who knew breastfeeding could be so complicated and stressful? With Hudson I was Exclusively Breastfeeding (EBF) for the first two weeks only using a Haakaa to catch let-down on the opposite side when I nursed. He was slowly gaining weight but he was always falling asleep at the boob and my supply started to suffer. When this started to happen, I started to madly search every corner of the internet, facebook moms group and app to learn how to increase my milk supply.
Here’s a few things that worked for me.
- Frequently Empty: Frequent and Complete Milk Removals, key words: Frequently and Empty.
- 8-12 Pumps / Feeds per day: Focus on building your supply in your first 12 weeks postpartum before you regulate
- Pump: Invest in a great pump that works for you
- Flange Size: Make sure you are using the proper flange size
- Hydrate, Hydrate, Hydrate: Drink more water than you think you need to
- Fuel your Body: Eat oatmeal and well balanced meals!
- Moringa: a natural supplement
- Heat + Hands On: improve milk flow and efficiently remove milk
The key to building a great supply is to establish a great supply from the get-go. There are definitely pros and cons of having an oversupply but I personally would rather have an oversupply than have the self-inflicted stress of underproducing. Oversupply can lead to imbalanced fore and hind milk, engorgement, and more that is all a balance for you.
This is where I need to add a disclaimer that fed is best, 110%. Do what works best for you and your baby! We fortified (added formula to breastmilk) for Hudson while I worked to grow and build my supply.
Build your Supply
Empty: Building your supply is about frequent and complete milk removals. In early postpartum weeks and days you should be pumping or feeding to empty 8-12 times per day to increase and maintain your supply.
Haakaa: If you nurse, use the Haakaa on the other side to catch your let-down and trick your body into thinking that you are feeding twins. I have way too many opinions on catchers, catch up here.
Pump: Invest in a good wall pump. I love the Spectra S1 (blue one!) as it’s battery powered and portable but I’ve also heard fabulous things about the Spectra Gold. If you are going with something like this, do yourself a favor and buy freemie cups or other collection cups. GAMECHANGER. I compare and contrast nursing and pumping bras here, and the Willow vs Elvie, here.
Heat + Hands On: Heat and being hands on while pumping – compression and expression is another impactful way to help with efficient milk removal. I love these La Vie lactation warmer and massagers that are super handy if you get clogs. A more cost effective route is to soak a washcloth in hot water and apply directly to your chest, or take a shower right before you pump to improve milk flow.
Fuel your Body
Besides frequent and complete milk removals, hydration is key, period. Drink water, drink water, drink water. If you find that you’re having a hard time, drink Body Armor or other electrolyte drinks to help improve your hydration.
Here’s a few things that I found noticeably helped my supply when it comes to fueling my body:
- Eat oatmeal and generally, fuel your body with healthy calories.
- Drink sooooo much water. I am obsessed with my Zenbo 64oz insulated, leakproof and dishwasher safe cup from Amazon. These cute decals are available in my Etsy shop.
- Drink Body Armor. I’m obsessed with the Blueberry Pomegranate flavor.
- Take your prenatal vitamins and Moringa.
Resources
Kelly mom is my go-to for anything breastfeeding, such a great resource!
