But it can also bring up some anxieties for some peopleone of them being about keeping up milk supply.
Department of Agriculture(USDA).
You heard it here; you dont need a freezer full of milk to successfully breastfeed.
Still, your milk supply can be fickle at times.
One day youre overproducing and the next youre barely getting enough.
Supply dips at many different times during the breastfeeding/pumping journey.
international board-certified lactation consultant and care manager atBoram Care
Whatever the reason, theres usually a way to replenish your milk supply.
But restricting your diet can unintentionally decrease your milk supply.
You actually needmorecalories while youre nursing than when youre expecting.
This means it takes a lot of energy to make milk.
What to do instead
Eating nutrient-dense, caloric foods is very important, says Kotlen.
And you dont need to make fancy meals (I mean, whos got the time?).
Keep in mind, every persons caloric needs are different.
Not drinking enough water
Eating enough food is only one part of the equation.
If you want to sustain your milk supply, you also have todrink plenty of water.
international board-certified lactation consultant and care manager atBoram Care
Simply put, you oughta drink water to make enough milk for your baby.
If youre dehydrated, your supply may go down.
Kotlen also likeshydration supplements, which can help you replace electrolytes.
And of course, always listen to your bodys thirst signals.
Hint: Its probably more often than you think.
Breastmilk production is a supply and demand story, says Kotlen.
The more you stimulate and express, the more you will produce.
The opposite is true, too.
If you avoid nursing orpumping(who hasnt skipped an overnight pump session?
attempt to express milk (through direct feeding or pumping) as frequently as your baby eats.
There are a million reasons why you might supplement with formula, and all are valid.
Again, its all about supply and demand.
If your body senses that youre nursing less, itll start making less milk.
Being overly stressed
Youve just had a newborn.
This is a recipe for stress.
What to do instead:
Take any help you’re free to get, says Kotlen.
It really does take a village, so dont make a run at do everything on your own.
Practicing self-careand relaxation are also essential stress-relievers.
For example,meditatingeven for a minute or two per daycan make a big difference in your mental health.
Again, becoming a parent is hard; you shouldnt have to bear the burden alone.
But again, more research needs to be done on the topic.
But if thats impossible, even shorter power naps can also help tremendously, she adds.
Regular short stints of shut-eye can help you recharge your battery and keep your breastmilk in steady supply.
Napping when the baby naps is ideal to get in a few hours of sleep.
Even short power naps can help tremendously.
But the symptoms that accompany illnessincluding fever, vomiting, and diarrheacan temporarily tank your supply.
And as weve learned, dehydration can decrease your bodys breastmilk production.
If you get sick, try toreplenish your electrolytesas best as you could, says Kotlen.
Your body needs electrolytes like sodium, potassium, magnesium, and calcium to function properly.
To keep them balanced, sip on Gatorade or Pedialyte (dont chug or gulp!)
and eatbland, salty foodslike Saltine crackers with plain broth, adds Kotlen.
While you may feel fatigued, its totally okay to nurse when youre sick.
In fact, it might even help build your babys immune system.
Caffeine is a diuretic, meaning it makes you pee.
When youdrink it in large amounts, you may lose a lot of fluid and get dehydrated.
If your little one is having a reaction to caffeine, they might also have trouble sleeping after feeding.
Usually, younger babies are more sensitive to the stimulant in breastmilk, according toJohns Hopkins Medicine.
Enjoy your coffee in moderation.
If you suspect your babys sensitive to caffeine, you may want to limit your intake.
Historically, people have eaten peppermint when they want to stop nursing.
Once this happens, you might notice a change in your milk supply.
As babies learn to sleep longer stretches at night (I promise they all eventually go 12 hours!
), your body will learn that it doesnt have to produce at that time, says Kotlen.
You wont lose your supply as this happens, but it might decrease slightly.
In this instance, theres really nothing you’re able to do but relax.
At first, your breasts will still fill with milk as your body anticipates feeding your baby.
The good news is this is temporary.
You should feel better once your body catches on to the new feeding schedule.
In the meantime, Kotlen recommends applying ice packs for the discomfort.
Avoid using topicals like CaboCremea cream formulated with concentrated cabbage extract.
While it works wonders to relieve engorgement, it also decreases your milk supply.
So save the cream until youre ready to wean.
Your body will think your baby is eating more, and therefore produce more milk, per the USDA.
Be sure to also keep pumping until your flow of milk has slowed significantly.
So whenever possible, feed your baby from your breast, per the USDA.
Try power pumping
This technique can trick your body into producing more breastmilk.
It stimulates cluster feedingwhen a baby feeds more frequently, typically during growth spurts.
This increased demand will signal your body to produce more milk.
Power pumping follows the same principle.
Eat a nutrient-dense diet
When youre nursing, youre still eating for two.
You need enough vitamins and minerals to support you and your baby.
While theres no hard evidence certainfoods can boost milk production, some believe eating oatmeal andbrewers yeastcan help.
Both have essential vitamins, so it doesnt hurt to try.
Kotlen recommends thislactation cookie recipebyHow Sweet Eatsthat has both.
Lactation cookies made withfenugreekare also thought to increase milk production, per UT Southwestern Medical Center.
Kotlen recommends Legendairy MilksCash Cow,Pump Princess, andLiquid Gold.
Each has a blend of herbs to optimize breastmilk production.
If youve tried to solve the problem on your own without success, it can be frustrating.
But dont get discouraged; help is available.
Many people benefit from working with a breastfeeding medicine doctor and/or international board-certified lactation consultant, or IBCLC.
Theyll take your medical history and help you figure out whats going on.
Whatever the issue, they can help you form a plan to increase your supply.
Not sure how to find a good IBCLC near you?
Review of Infant Feeding: Key Features of Breast Milk and Infant Formula.
2016 May 11;8(5):279. doi: 10.3390/nu8050279.
PMID: 27187450; PMCID: PMC4882692.
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