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Lactation Tips - 9 Natural Ways to Boost Breast Milk Supply

by Darfashan Parveen A Passionate Blogger Who Loves To Read And Write

As a breastfeeding mother, you often worry about not producing enough breast milk to meet your infant's nutritional needs. Isn't it? Factually, low milk supply is one of the main reasons many mothers quit breastfeeding just a few weeks after childbirth. The key factors that contribute to a deficient milk supply include:

  • Scheduling feedings
  • Using a pacifier
  • Formula feeding
  • Poor breastfeeding latch
  • Not feeding the baby at night
  • Intake of caffeinated food and drinks
  • Not getting enough sleep
  • Tongue-tie


Luckily, there are many safe, natural ways you can boost your breast milk supply. Below are just a few of them:

#Nurse Your Baby Frequently

Breastfeeding is a demand and supply process where breast milk production depends entirely on how much milk your baby is taking in each feeding session. Essentially, the more your little one nurses, the more milk your body will produce. So try to nurse your little one a minimum of 8 times in 24 hours.

#Nurse from Both Sides

Make sure to nurse your little one from both breasts during each feeding session. This will make each breast empty and stimulate both of your breasts to produce more milk. Switch your baby to the other breast as soon as he begins to lose interest in sucking.

#Eat a Healthy, Nutritious Diet

Eating a healthy and balanced diet also helps you produce sufficient breast milk for your baby. While you are lactating, aim to consume a minimum of 1,800 calories per day to keep up your milk supply. Add these nutritionist-recommended lactogenic foods to your diet to increase breast milk production:

  • Fenugreek seeds
  • Oatmeal or oat milk
  • Barley
  • Fennel seeds
  • Green leafy vegetables
  • Garlic
  • Carrots
  • Nuts
  • Sesame seeds


Don't try to diet unless your lactation consultant recommends you!

#Stay Well-hydrated

Drinking plenty of water is the key to keeping an adequate milk supply maintained. So make a habit of drinking a glass of water every time you breastfeed. Alternatively, you may consider other hydration sources like coconut water and fruit-infused water recipes, which are yummy and full of nutritious vitamins and minerals.

#Avoid the Use of Pacifiers and Nipple Shields

Limit the use of pacifiers, nipple shields, and bottles while you're struggling to produce enough breast milk. Using these breastfeeding accessories not only makes your little one less likely to nurse but also reduces the amount of stimulation your breasts need. So better to avoid them!

#Get the Right Breastfeeding Latch

Not getting the baby latched on to the breast correctly can significantly affect your breast milk supply. This is because when your little one is latched poorly onto your breast, she cannot remove milk from the breast effectively. Hence, having the right latch is imperative to establish and maintain a sufficient milk supply. Consider using a soft and lightweight nursing pillow to achieve a good breastfeeding latch during each feeding session.

#Increase Milk Supply by Pumping

Pumping is a great way to increase your overall milk supply by stimulating your breasts. One of the best things about pumping is that you can store your breast milk for later. So, pump your breasts after and in-between a feeding session for at least ten minutes to increase your milk supply.

#Get Enough Sleep and Stay Relaxed

Studies show that mothers who are calm and relax produce more milk than mothers who aren't. Loads of stress inhibits the creation of Prolactin and Oxytocin – hormones that are responsible for milk production. Hence, take enough sleep and do whatever you can to stay relaxed before and during pumping or breastfeeding. If you have trouble sleeping at night, try wearing stretchy and comfy nursing nighties that make breastfeeding and sleeping easier for new moms.

#Get Help from A Lactation Expert

Despite your best efforts, chances are you don't see any improvement in milk production. If that is the case, you should consult a lactation expert as soon as possible. Don't struggle in silence, as your baby needs breast milk more than anything else in the first few months of his life.


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About Darfashan Parveen Advanced   A Passionate Blogger Who Loves To Read And Write

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Joined APSense since, March 13th, 2020, From Noida, India.

Created on May 3rd 2021 07:11. Viewed 460 times.

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