Top 10 Natural Ways To Increase Breast Milk Supply

Top 10 Natural Ways To Increase Breast Milk Supply

Holding your baby for the first time is one of the most emotional experiences in a woman's life. The moment you cuddle your newborn and gaze lovingly at their serene face, the challenges of childbirth often seem to melt away. This tender connection fills you with immense joy and a renewed sense of purpose to do your best for the baby.

However, the real journey begins after birth. Many new mothers face challenges with how to increase breast milk, often feeling that their bodies don’t produce enough milk for their babies.

In this article, we will explore the crucial role of breastfeeding, examine common causes of low milk supply, and uncover the top 10 effective ways to increase breast milk supply naturally!

10 Ways To Increase Breast Milk Supply Naturally

If you're concerned about not producing enough breast milk for your baby, you're not alone. Less than 46% of infants under six months receive exclusive breastfeeding, and low milk supply in mothers is a significant factor contributing to this challenge.

The following are the 10 most effective ways to increase breast milk supply naturally and ensure you give the best to your baby. 

Breastfeed Often

As your baby suckles, the hormone prolactin stimulates your breasts to produce milk. The let-down reflex, which is triggered by the hormone oxytocin, causes the milk to be released from the milk ducts. To establish and maintain a good milk supply, aim to breastfeed 8 to 12 times a day. So, as simple as it may seem, the answer to how to increase breast milk naturally at home is frequent breastfeeding.

Pump In Between Feedings

Pumping between feedings can enhance your milk supply. For greater comfort and efficiency, warm your breasts before pumping by massaging them. The extra sessions of pumping can help stimulate and increase your overall milk production. Consider incorporating pumping sessions when:

  • There’s leftover milk after a feeding.
  • Your baby skips a feeding.
  • Your baby takes a bottle of breast milk or formula.

Use Both Breasts For Breastfeeding

Many women are often concerned as to how to increase breast milk. Using both breasts to feed your baby can be a potent solution. During each feeding, let your infant have a feed from both breasts. Before handing your baby the second breast, let them feed from the first until they stop or slow down. 

Breastfeeding from both breasts can stimulate the production of more milk. It has also been discovered that concurrently pumping milk from both breasts boosts milk production and raises the milk's fat content.

Eat Nutritious Diet

Breastfeeding and milk production require significant energy, so it's essential to fuel your body with well-balanced meals and nutritious snacks to build a healthy milk supply. Follow a diet rich in fruits, vegetables, whole grains like brown rice, and omega-3 sources such as flaxseeds. Incorporate foods to enhance breast milk like oatmeal, green vegetables, and almonds to provide those extra calories needed for milk production and increase breast milk supply naturally.

For personalized dietary advice tailored to your height, weight, metabolism, and physical activity, consult with your healthcare provider. They can offer guidance to meet your specific nutritional needs.

Stay Hydrated

One of the best ways to increase breast milk supply naturally is to drink an adequate amount of water. Human breast milk is a complex fluid consisting of about 87% water, 3.8% fat, 1% protein, and 7% lactose. To support adequate milk production, breastfeeding mothers need to maintain proper hydration. If you’re feeling thirsty, be sure to drink more water. Symptoms such as dizziness, headaches, or a dry mouth may indicate dehydration.

A practical way to stay hydrated is to drink a glass of water with every meal and nursing session. Additionally, incorporating water-rich foods like watermelon, cucumbers, and berries into your diet can help keep you well-hydrated.

Get Adequate Sleep

A common reason for low milk supply in mothers is insufficient sleep. Aim for restorative rest whenever possible, and consider napping during the day while your baby sleeps. Studies show that infants often wake for nighttime feedings, which can disrupt your sleep. Adequate rest is essential for recovery from pregnancy and childbirth, and supports increased breast milk production. Conversely, a lack of sleep can adversely affect your milk supply, making it crucial to prioritize rest as much as possible.

Ensure Proper Latch

Ensure that your baby is latching onto your breast correctly, as this is crucial for increasing your milk supply. A proper latch is the most effective way to boost your milk production, while a poor latch can lead to a lower supply. If the latch isn’t correct, your baby might struggle to get enough milk from the breast.

If you're unsure whether your baby’s latch is correct, consult your healthcare provider for guidance.

Consume Galactagogues

Galactagogues are foods and herbs that can help enhance milk production during breastfeeding. They include whole grains, oats, nuts, legumes, and herbs like shatavari and fenugreek. While these can be beneficial, experts advise against using them as the primary method for dealing with low milk supply. 

It’s crucial to consult your healthcare provider before incorporating galactagogues into your diet, as overuse can lead to potential side effects. Your provider can offer personalized advice to ensure a safe and effective approach.

Massage Your Breasts

Massaging your breasts between feedings can help in improving breast milk production. To start, find a comfortable spot. Begin by placing warm washcloths on your breasts. Then, place one hand on top of a breast and the other hand below it. Gently massage in a back-and-forth motion, moving your hands in opposite directions. If you find your hands don’t glide smoothly, you can use a small amount of olive oil to facilitate the massage.

Manage Stress

Excessive stress is one of the primary reasons for low milk supply among breastfeeding mothers. Breastfeeding can be a challenging journey, and it's natural to feel anxious about your milk supply. However, chronic stress can affect your milk production, as your body has many processes vying for limited resources.

To support milk production, incorporate regular stress-reduction practices such as deep breathing, yoga, light exercise, talking to loved ones, self-care, and relaxation.

Benefits Of Breastfeeding

Breastfeeding is widely recognized for its benefits to the baby, but it also offers significant advantages to the mother. According to the World Health Organization (WHO), breast milk provides all the energy and nutrients an infant needs during the initial months. Breastfeeding not only supports the baby's early development but also continues to meet about half of their nutritional needs during the second half of the first year and up to one-third of their needs during the second year.

The following are a few of the many benefits of breastfeeding for both the mother and the baby. 

Benefits Of Breastfeeding For The Baby

Numerous studies have indicated that nursing offers significant health advantages to the infant. Breastfeeding has advantages for the baby beyond strengthening the immune system, like reducing the chance of:

  • Diarrhea and vomiting
  • Asthma 
  • Obesity
  • Type 2 Diabetes
  • Sudden Infant Death Syndrome (SIDS)
  • Cardiovascular health conditions in adulthood
  • Cavities and future orthodontic issues

Benefits Of Breastfeeding For The Mother

In the months after delivery, postpartum depression is less likely in women who breastfeed. Subsequently, it benefits the mother even more by lowering her risk of developing:

  • High blood pressure
  • Type 2 diabetes
  • Ovarian cancer
  • Breast cancer
  • Cardiovascular health conditions

The Final Takeaway

Breastfeeding is crucial for ensuring a child’s health and survival. Despite its importance, UNICEF data reveals that each year, approximately 7.6 million babies worldwide are not breastfed. Utilizing effective methods to increase breast milk supply naturally not only provides adequate nutrition for the baby but also enhances maternal health.

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