For many mothers, ensuring they have an adequate milk supply is a common concern. While there is lots of information out there, not all of it is grounded in evidence.
Let’s simplify this topic and focus on three ways to increase your milk supply naturally by understanding how your body works.
Frequently and Effectively Empty Your Breasts
One of the most vital aspects of maintaining and increasing your milk supply is frequent and effective emptying of your breasts. This is grounded in the basic principle of supply and demand. Effective and frequent milk removal leads to milk production.
Frequency Matters
Frequency depends on your baby and their age. During the early days of breastfeeding, you will generally need to feed your baby 8-12 times per day in order to establish your milk supply. As time goes on, you won’t need to feed or pump as frequently. Generally, most mothers need to empty their breasts between six and seven times in a 24-hour period to maintain their milk supply.
Effective Emptying
Effective emptying means that either your baby actively and efficiently transfers milk from the breast, or you employ a high-quality electric pump with a proper technique. In addition, make sure you’re also not skipping over nighttime feedings. During those early stages, your baby needs at least one or two overnight feedings, which take advantage of the night-time surge in breastfeeding hormones, particularly prolactin.
Recognize the Reality: Do You Actually Need to Increase Supply?
A common misconception is the notion of low milk supply. Often, this low supply is perceived rather than actual. Before you stress over increasing your supply, it’s imperative to assess whether or not your milk supply is actually adequate.
Monitoring Baby’s Weight Gain
Your baby’s weight gain is the best indicator of whether your milk supply is sufficient. A baby between one and three months should typically gain about 20 to 30 grams per day. Subsequently, from four to six months, they should gain around 15 to 20 grams per day. If your baby is hitting these targets on the growth chart, your milk supply is just fine.
Calculating Daily Milk Intake
Between one and six months, most babies consume between 24 and 30 ounces of breast milk in an entire 24-hour period. If you’re a working mom and need to pump while away from your baby, understanding these numbers is essential. By calculating your baby’s needs—generally, about an ounce to an ounce and a half per hour you’re away—you can ensure you’re pumping an adequate amount and reassuring yourself that your supply is sufficient.
Prioritize Self-Care
You’re the source of nourishment for your baby, so taking care of yourself is non-negotiable. Healthy habits not only keep you well but also sustain your milk production.
Hydration is Key
Drink plenty of fluids. For breastfeeding moms, this means you need to drink more than you might usually imagine. Staying hydrated directly affects your milk supply, so keep water accessible at all times and make a conscious effort to drink regularly.
Nutritional Needs
Focus on increasing your calorie intake. Though the idea of bouncing back post-pregnancy is appealing, now is the time to prioritize breastfeeding and ensure you’re consuming an extra 300 to 500 calories daily. This supports the energy demands of milk production and keeps you nourished.
Rest and Manage Stress
Although getting enough sleep as a new mom can be challenging, it is essential.
Managing stress effectively is really important. High stress levels lead to the secretion of stress hormones that can reduce your milk supply over time. Find ways that work best for you to relax, whether that’s taking a walk, delegating responsibilities, or just having a quiet moment to yourself.
Conclusion
Increasing your milk supply naturally doesn’t have to be complicated. You simply need to understand how your body works for breastfeeding. If you would like to be able to keep track of the “numbers” of breastfeeding, download my free breastfeeding math guide by clicking on the button below. It will help you track weight gain, milk volume and understand your magic number.
© 127 Pediatrics, June 2024
This article is for information purposes only. Please consult your personal physician for medical advice.
