Are you a new mom struggling to keep up her milk supply? Studies show that up to 15% of women experience low milk supply three weeks postpartum. For moms who want to breastfeed exclusively, it can be a daunting task. A hungry baby is a fussy one, which leads to less sleep, which in turn can affect mood and induce postpartum depression and anxiety.
Drink lots of water
Because breastmilk is 88% water, you want to drink at least 32 oz of water a day when breastfeeding. Keep a water bottle nearby and replenish before and after every feeding session. I really recommend using the rubber band trick to keep track of your water intake.
To hand express, cup your breast and form a “C” around your outer areola with your forefinger and thumb (remember to wash your hands first!). Then, squeeze gently and maintain a constant rhythm until your milk comes in steadily. Hand expression is great because you can do it anywhere without the need for a breast pump.
Stimulate your breasts with a massage to encourage milk flow and also prevent mastitis. Here’s a really great infographic on the technique.
Keep baby close
Your body and hormones are in total sync with your baby’s needs. Hold baby skin to skin as much as possible and share rooms for the first few weeks. The sound of your baby’s cries, as well as skin to skin contact, will help release oxytocin, which promotes milk production and bonding.
Stay calm and breastfeed
As much as your baby’s cries and physical contact is beneficial for milk production, stress does the opposite. Consider essential oils like lavender or try a mommy and baby workout for an instant mood boost.
Fenugreek is an herb that increases milk production in just 24-72 hours. You can find it in teas as well as supplements.
The winning combo: oatmeal, flaxseed, and brewer’s yeast
Finally, there’s the powerful lactation combination of oats, flaxseed, and brewer’s yeast. These ingredients are what’s found in the 22 tasty brewers yeast lactation recipes below. I really hope you love them and happy breastfeeding mommas!