Achieving a healthy milk supply is one of the most challenging aspects of breastfeeding. It takes dedication and patience to keep up with frequent feedings, let alone produce enough milk to meet your baby’s needs. Sustaining a milk supply requires patience and planning, but with the right strategies in place, it can be easier than you think. In this blog post, we discuss the factors that can help you achieve a healthy milk supply, as well as some helpful tips for maintaining one once you’ve achieved it.
Eat Well and Stay Hydrated
Drinking plenty of water is arguably one of the most important factors for achieving a healthy milk supply. Water is critical for the production of milk and will help you increase your milk supply by increasing the amount of milk your body makes. When you don’t eat enough water, you increase the chances of your body decreasing the amount of milk it makes. Additionally, dehydration is often a contributing factor in engorged breasts. By drinking at least 3 litres of water per day, you’ll help increase milk supply and ensure your breastmilk is optimally hydrated.
Exercise Regularly
Exercising regularly is a great way to keep your body hydrated and increase your milk supply. When your body is properly hydrated, it can produce more milk. When your body is dehydrated, it causes you to produce less milk. When you exercise regularly, you build high levels of endorphins in your body. Endorphins are natural painkillers that decrease the sensation of pain and encourage feelings of relaxation, stress relief, and euphoria. When you exercise regularly, you increase the amount of endorphins in your body, which are natural painkillers that decrease the sensation of pain and encourage feelings of relaxation, stress relief, and euphoria. This can help you produce more milk when you’re breastfeeding.
Manage Stress
Stress can negatively impact your ability to produce milk. When you’re stressed, your body releases Cortisol—a hormone that’s responsible for increasing blood glucose levels and decreasing the amount of milk your body produces. A diet high in carbohydrates (such as simple sugars) is often consumed when you’re stressed. These foods spike your blood glucose levels, which then decreases the amount of milk your body produces. Fortunately, there are many ways to manage your stress while breastfeeding that don’t involve consuming sugars. Examples include breathing exercises, yoga, meditation, journaling, and massage.
Don’t Skip Breastfeedings
When your milk supply is low, your breasts are usually extremely engorged and may feel painful. When this happens, it can be tempting to skip feedings. But skipping feedings can cause your breasts to become extremely dehydrated, which can cause future milk production to decrease. When your milk supply is low, your breasts are usually extremely engorged and may feel painful. When this happens, it can be tempting to skip feedings. But skipping feedings can cause your breasts to become extremely dehydrated, which can cause future milk supply to decrease. Reaching for a bottle or sippy cup while on the go can be tempting, but it can lead to a decreased milk supply. By keeping your hands busy while you’re out and about, you’re less likely to reach for a bottle.
Know When You Need a Supplementary Feeding
When your baby is between 6 and 8 months old, he may begin to show signs that he’s hungry. And because his digestive and metabolic system has developed, he’s able to produce more nutrients than you can accommodate. You can best recognize this by his fussing while you breastfeed. If he seems genuinely hungry, try to accommodate him by providing him with a bottle or sippy cup of breastmilk. If your baby seems hungry, you can boost your milk supply by consuming extra water, eating a nutritious meal, and drinking extra ounces of milk. Reaching for a bottle or sippy cup when you’re not hungry can be detrimental to your milk supply. If you do this, you’re sending a signal to your body that you’re not hungry, which can decrease the amount of milk you’re producing in the future.
Final Words
If you’re breastfeeding, you’ve undoubtedly experienced a weak milk supply. However, you can maintain a healthy milk supply by following these tips. Remember, breastfeeding takes time, patience, and lots of effort. But with the right strategies, it can be easier than you think.
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