Would you like to learn how to boost breast milk production as a nursing mom?
Being a nursing mom is a rewarding yet challenging journey, and one of the common concerns is ensuring an ample milk supply for your little one.
So, if you’re looking for practical insights to boost your breast milk production, you’re in the right place.
We will share 5 safe things you can start doing to quickly boost your breast milk production.
1. Hydration is Key
Hydration is crucial for overall health and plays a significant role in breast milk production. It is a critical factor in maintaining optimal breast milk production. The mammary glands responsible for milk synthesis are highly sensitive to the body’s hydration status.
Water is a key component in the synthesis of breastmilk as the breast milk is approximately 87% water.
Therefore, adequate hydration ensures that the body has the necessary fluid to produce it.
If you are dehydrated, your body may prioritize maintaining overall fluid balance, leading to a reduction in milk production.
Additionally, when you are well-hydrated, the volume of blood in your body increases, improving blood flow to the mammary glands and enhancing the transport of nutrients to these glands, ultimately supporting the production of breastmilk.
Therefore, make it a habit to drink plenty of water throughout the day. Consider carrying a reusable water bottle to remind yourself to stay hydrated, especially during breastfeeding sessions.
Also Read: 7 Signs of Gestational Diabetes in the Third Trimester
2. Teas for Hydration and Breast Milk Production
Several herbal teas have been traditionally used to support lactation. While scientific evidence on their efficacy is somewhat limited, many nursing moms find these teas beneficial. Here are two popular options:
Fenugreek Tea
Fenugreek is believed to contain compounds that mimic estrogen, a hormone involved in lactation. Brew fenugreek tea using fenugreek seeds or opt for commercially available fenugreek tea bags.
Start with one cup a day and monitor its impact on your milk supply. Be cautious, as excessive fenugreek intake may cause digestive discomfort in some individuals.
Fennel Tea
Fennel has a long history of use as a galactagogue, a substance that promotes milk production. It contains phytoestrogens, which can stimulate milk ducts and may have a positive impact on lactation.
Enjoy fennel tea by steeping crushed fennel seeds in hot water or using pre-packaged fennel tea bags. Drink it in moderation, as excessive consumption may lead to side effects such as nausea.
Another great tea for breast milk production is blessed thistle. Avoid excess parsley, peppermint or sage as they can affect the production of breastmilk.
Incorporating Teas into Daily Routine
Choose one or a combination of these teas and incorporate them into your daily routine. Consistency is crucial, so aim for at least one cup per day. Consider taking a cup after nursing sessions to allow time for your body to respond to their potential lactation-boosting effects
Pay attention to any changes in your milk supply and your baby’s response. If you notice positive effects, you can continue incorporating these teas into your routine. However, discontinue if you experience any adverse reactions.
Remember, individual responses to herbal remedies can vary, and it’s essential to approach these teas with an awareness of your health and any potential sensitivities.
3. Nutrient-Rich Diet
A balanced and nutrient-rich diet is crucial for nursing moms. Incorporate foods that are known to support lactation.
Prominent foods that have milk-boosting properties include oats and flax seeds. For instance, oats are rich in iron, fibre, and beta-glucans, which can have a positive impact on prolactin levels, a hormone essential for milk production.
Additionally, oats are a complex carbohydrate, providing a sustained release of energy. You can start your day with a hearty bowl of oatmeal. You can also add oats to your smoothies.
In the same vein, flaxseeds are an excellent source of omega-3 fatty acids, which are crucial for brain development in infants.
Omega-3s can also contribute to hormone regulation, potentially supporting lactation. You can sprinkle ground flaxseeds on yoghurt, add them to our oats, or blend them into smoothies for an easy nutrient boost.
Other foods that support lactation are green like spinach and kale. These are rich in iron, calcium, and folate.
Include a variety of dark leafy greens in salads, stir-fries, or smoothies to ensure a diverse range of nutrients.
4. Frequent Nursing Sessions
The more you nurse, the more signals your body receives to produce milk. Try to nurse your baby on demand and avoid skipping breastfeeding sessions.
When a baby nurses, it stimulates nerve endings in the nipple, signalling the body to release the hormone prolactin. Prolactin is instrumental in the production of milk.
The more often the baby nurses, the more frequently this signal is sent, leading to increased milk production. Moreover, frequent nursing ensures that the breasts are emptied regularly. This signals the body to produce more milk to meet the demand.
The concept of supply and demand is pivotal in lactation – the more demand (nursing), the more the body supplies (produces milk).
Additionally, consider incorporating skin-to-skin contact, as it has been shown to stimulate milk production and strengthen the bond between you and your baby.
5. Pump and Store
Introducing pumping sessions into your routine can signal to your body that more milk is needed. Similar to nursing, the mechanism serves as a tool to mimic the demand-supply cycle and also stimulates the release of prolactin.
When you pump, you signal to your body that more milk is needed, just as a baby does during breastfeeding.
Just as with breastfeeding, pumping helps in thoroughly emptying the breasts. This signals the body to produce more milk to meet the perceived demand. Consistent and thorough emptying encourages the body to maintain a robust milk supply.
Pumping after breastfeeding or between nursing sessions can help stimulate additional milk production. Consider investing in a quality breast pump and establish a consistent pumping schedule.
Stored breast milk can also provide flexibility for times when you might not be available to breastfeed directly, allowing others to feed your baby while ensuring a continued milk supply.
Tips for Effective Pumping to Boost Breastmilk Production
1. Consistent Schedule: Establish a regular pumping schedule to maintain consistency in signalling the body for milk production.
2. Double Pumping: Using a double electric pump can be more efficient, as it simulates the simultaneous sucking motion of a baby, encouraging a stronger hormonal response.
3. Pump After Nursing: Pumping after breastfeeding sessions can help ensure thorough breast emptying, sending a strong signal for increased milk production.
4. Optimal Pumping Technique: Ensure that you are using the correct flange size, and experiment with different pump settings to find what is most comfortable and effective for you.
Also Read: 5 Foods to Avoid If You Have Diabetes and Why
Self-Care and Stress Management
Stress can hurt milk production. You need to prioritize self-care and manage stress levels. High-stress levels can lead to an increase in stress hormones like cortisol, which may interfere with the hormones responsible for milk production, such as prolactin.
Chronic stress can negatively affect the letdown reflex, hindering the flow of milk during breastfeeding or pumping.
On the other hand, oxytocin, often referred to as the “love hormone,” is crucial for milk ejection during breastfeeding.
Activities that promote relaxation, such as deep breathing, meditation, or gentle exercises, trigger the release of oxytocin. This, in turn, facilitates a smoother milk flow and supports breastfeeding success.
As part of an overall stress management protocol, you should have quality sleep. This is integral for overall well-being and hormonal balance.
Adequate rest will allow your body to recover, promoting the production of growth hormone, which is essential for both you and the baby.
Another important consideration is to avoid exhaustion. Establishing a reliable support system, which may include partners, family, or friends, can alleviate the burden of responsibilities and boost your breast milk production. Delegating tasks and allowing oneself moments of rest are essential components of effective self-care.
Taking breaks for self-care activities, whether it’s reading, taking a warm bath, or engaging in a hobby, helps recharge mental and emotional reserves.
Moms who prioritize self-care often report feeling more relaxed and better equipped to handle the demands of breastfeeding.
Conclusion
Boosting breastmilk production involves a combination of lifestyle adjustments, dietary choices, and nurturing a positive mindset. Remember that every mom and baby pair is unique. It may take some experimentation to find what works best for you.
By staying hydrated, maintaining a nutrient-rich diet, prioritizing frequent nursing, incorporating pumping sessions, and managing stress, you can enhance your breastfeeding journey and provide the best nourishment for your little one.
As you navigate this chapter of your life, remember that investing in your well-being is not only a gift to yourself. It is also a legacy of health and love for your little one.
Are you a new mom and you are having difficulty in producing breast milk on time? Sometimes it can be normal and most times, it’s not, especially if it becomes a regular occurrence and your baby is deeply starving. We’ve got a clinically tested solution for you that will help you boost your breast milk production in 24 hours or less. Contact us today to place your order for it.
