Simple Ways to Increase Breast Milk Supply
You’d be forgiven for thinking the hard part is over after you’ve given birth. Once you’ve climbed and conquered that mountain, another appears… breastfeeding. Proper breastfeeding support in the hours, days and weeks after birth is essential to establishing your milk supply.
But sometimes, things don’t go to plan and breastfeeding is impacted. This might look like:
Being separated from your baby immediately after birth (a critical moment in breastfeeding establishment)
Not having a knowledgeable support person with you at the birth
Receiving poor care from the team around you after birth
Many brand-new mothers are fed the idea that they are not producing enough milk in the days after birth, leading them to top up feeds with formula. The problem is, the less time the baby spends at the breast, the less milk is produced. So a perceived lack of milk supply leads to an actual drop in milk supply. You can see how the long-term effects of this poor management can be diabolical.
Eat well (and enough)
The pressure to 'bounce back’ after birth can be overwhelming. But dieting and breastfeeding don’t mix - in fact, the energy requirements of breastfeeding mothers increase by about 500 calories per day (that’s more than during pregnancy). This can be easily achieved by including 2-3 nutritious snacks on top of your regular meals. If lactation cookies or bars appeal to you, these are a lovely option, but avocado on toast is equally as valid.
Remember, the quality of the food you’re eating matters too. Nuts, avocado, plenty of vegetables and whole grains are excellent choices while breastfeeding. When in doubt, stick to whole foods.
Measure your fluid intake
Your giant emotional support water bottle is now even more important. Breast milk is more than 80% water, and exclusively breastfed babies 1-6 months old drink about 750 mL per day. Forget what you were taught about drinking 8 glasses of water a day - breastfeeding women need at least 12 (about 3 litres daily). It’s easy to think we’re drinking more than we are, so why not invest in a beautiful 1.5 L water bottle and make sure you’re drinking two every day (remember to drink during night feeds, too).
Address your stress
There is some evidence demonstrating that maternal and fetal stress during labour and birth (e.g. as the result of a traumatic delivery) interferes with the release of oxytocin during feeds, which in turn impairs the milk ejection reflex. To add insult to injury, when this happens repeatedly, it can prevent the breast from emptying fully at each feed, leading to a reduction in the overall quantity of milk produced (Dewey, 2001). The effect of ongoing stress on breastfeeding is unclear, but it’s fair to assume it has an impact.
Stress management practices could include:
Individual or couples counselling
Breathwork
Postnatal yoga
Meditation
Nature therapy
Gentle, nurturing exercise
Birth trauma therapy
Visit a naturopath
If you’re feeling overwhelmed and don’t know where to start, naturopathic support can help you to identify what the problem might be and how you can solve it. Your naturopath can support you with all of the above with personalised recommendations, a meal plan, and a bespoke herbal formula to encourage milk production. Some of my favourite milk-making herbs are St. Mary’s thistle, fenugreek and goat’s rue. Liquid herbal formulations prescribed by a qualified naturopath come with the assurance that none of the herbs are contraindicated in breastfeeding, which can’t be said for over-the-counter supplements.