Often when women begin breastfeeding, it is a lot more challenging than they predict. Latching, pumping, position, and breastmilk levels are all a concern initially. However, many new mothers (or even seasoned moms) receive some help from nurses, lactation specialists, midwives and doulas to make the transition to breastfeeding easier. Challenges may occur, but for the most part, mom and baby learn more about each other each day and ease into a routine that suits them best. Currently, in America, there is a huge breastfeeding community that supports breastfeeding and encourages normalizing it in society.
Breastfeeding is natural and pre-dated bottle feeding for most of human history. While it is recommended as a great source of nutrition for babies, it is also agreed that is a personal decision and it is agreed that “fed is best.”
Lactation issues can often come up during a mother’s breastfeeding journey, sometimes once and sometimes periodically. Not producing enough milk can be stressful and cause anxiety for moms. So how do you increase lactation naturally?
There are many ways to increase lactation number for both mom and baby:
- Breastfeed or pump frequently, the more often you nurse, the more milk your body will produce.
- Drink water often. Your body cannot make milk if dehydrated.
- Relax and try to reduce stress and anxiety as this can affect your milk supply.
- Stay rested. Sleep when the baby sleeps, this may seem impossible but a tired body won’t work well. It takes a lot of energy to keep your baby fed.
- Lactation cookies, teas, certain foods, and herbs like fenugreek can really help, check with your local lactation specialist to see which ones would work best for you.
- Take a post-natal vitamin to ensure you are getting all the nutrients you need, being a new mom is busywork that can deplete nutrients!
- Create a space for breastfeeding and make sure you have everything you need close by including snacks, water, nursing pads, and your phone.
- Get help as soon as you can, a nurse in the hospital or a lactation expert can make a difference
- You don't have to feed on both breasts every time, you can let your baby breastfeed from the first breast and then switch to the second the next feeding. A helpful tip to remember is to wear a bracelet on the wrist of the side you last fed on. Just remember to switch at the next feeding!
- Try to avoid using pacifiers at first, they can mess with the rhythm you are trying to achieve including suppressing hunger cues.
- Change position - some people find laying on their side works, others feel more comfortable sitting up.
- Remember you will need more calories than during the third trimester - about 300 more per day. Eat balanced meals and healthy snacks.
Finally, sometimes it is recommended you take a short nursing vacation by taking the baby to bed and nursing on demand for 2 or 3 days offering both sides at each feeding.
Ways your breast milk production can be affected
- Mastitis - an infection in your breast tissue that can cause redness, swelling, fever, chills, discharge from the nipple, nausea, vomiting, and pain.
- Low milk production - can be caused by not nursing often enough, some medications, ineffective latch, and certain medical conditions.
- Chapped nipples can make it painful to breastfeed - use purified lanolin or coconut oil to moisturize them
- Your baby may have a problem latching on due to tongue-tie - ask a lactation specialist
- Blocked ducts - avoid them by not putting pressure on your breasts - including sleeping on the same side or carrying a diaper bag
Will Fenugreek Induce Lactation?
Fenugreek is an herb with a long tradition of increases breastmilk supply. Fenugreek is a galactagogue and increases lactation in about 24 to 72 hours to work by raising prolactin levels. It can be eaten as a spice, however, fenugreek tea or a fenugreek supplement may be the best option. *Always consult your doctor before taking any supplements when nursing or pregnant.
Foods that increase lactation
- Oats - helps to relax the body and is iron-rich
- Garlic - can boost milk production
- Vegetables like dark leafy greens, sweet potatoes and carrots can boost lactation
- Sesame seeds - boost lactation
- Brewer's yeast - a good source of energy and signals to your body to make more milk
- Apricots - Dried apricots can boost breast milk production and are a source of calcium
Lactation Cookie Recipe
Another popular method to naturally increase lactation is to eat lactation cookies, which can be purchased pre-made or easily cooked in batches at home.
- 2 eggs
- 1/2 cup unsweetened applesauce
- 3 tbs chia seeds
- 1 1/2 cup whole wheat flour
- 1/2 cup melted butter
- 1 cup Brown Rice Syrup
- 3/4 cup pecans roughly chopped
- 2 cup chocolate chips
- 4 tbs water
- 1 tsp vanilla
- 1 tsp baking soda
- 1 tsp salt
- 4 tbs brewer's yeast
- 3 cup old fashioned oats
- Coconut Oil for greasing pan
Preheat oven to 350 degrees F Grease a non-stick pan with coconut oil. Mix chia seeds and water in a large bowl. Mix flour, baking soda, salt and brewer's yeast. In another bowl, mix together butter and brown rice syrup, in the same bowl add eggs and vanilla, stirring well after each one. Add the wet ingredients to the flour mixture and mix well. Mix in pecans and chocolate chips Fold in oats. Lastly, add the applesauce and stir through well. Scoop onto a baking sheet in 1/4 cup balls, press down with a spoon. Bake 12-14 minutes.
Other tips to make breastfeeding go smoothly
- Use an app to track feedings if you feel that you are having trouble remembering - a new baby means you already have a lot on your mind and probably less sleep than your body needs!
- Decide what is best for your body and your milk production - manual pump, electric pump, and double electric pump
- Self-care is important to remain calm and relaxed - have someone watch the baby so you can take a shower, meet a friend for lunch or just enjoy some long-awaited time alone.
Feel like these suggestions and tips are still not helping to increase your breastmilk supply? Sometimes taking a short nursing vacation by taking the baby to bed and nursing on demand for 2 or 3 days offering both sides at each feeding can be helpful.
