EMBODY’s Suggestions to Boost Your Milk Supply
Breastfeeding can feel like a full time job. It is time consuming, exhausting and physically demanding. Postpartum is an emotionally and hormonally charged time. You body decreases progesterone, estrogen and testosterone production dramatically, allowing for the increased prolactin to do its job: stimulating milk production. Prolactin stays elevated until you wean. It affects dopamine, therefore causing decreased immunity, increased moodiness, slowed metabolism and water retention. Fun!
These swings often last 4-6 months, about the time when hormone levels start to stabilize and milk supply usually decreases.
I noticed this dramatically with Griffin. With my first 2 babies, Olivia and Cullen, my supply never decreased. I was engorged for the entirety of the time I breastfed and I produced 80-100oz of milk per day. This time around, however, I noticed a dramatic drop in milk supply around 5 months postpartum. I went from producing my usual 80oz per day to just over half of that. Griffin drinks 4, 8-9oz bottles per day, so I am now stashing away just about 1 extra feed per day instead of producing my previous >2x his consumption.
This made me want to dig deeper into how much control we actually have over the amount of milk we produce for our babies. A lactation consultant told me much of breastmilk supply is genetic and if you’re an overproducer, you’ll always have ample supply. Yet, I’ve heard of women who increase their output or have trouble breastfeeding with one pregnancy and no trouble in another. This (non scientific generalization) leads me to believe there must be certain lifestyle or dietary changes we can make to influence the amount of milk we make.
I noticed a big drop when my sleep quality and quantity declined. All 3 of my kids had concurrent sleep regressions. I was getting at most 4 hours of sleep per night – if I was lucky. I was exhausted and fatigued. At the same time my milk dropped by half. Then I knew, If I don’t take care of myself, I can’t take care of others. I needed to sleep.
If you’ve heard me give a talk or workshop, you know I love to talk about cortisol. Well, lack of sleep is a major stressor and stressors trigger cortisol production. Increased cortisol can decrease milk supply.
1.) Pump (and feed) more! Add 10-20 minutes of pumping after each feed, or if you’re pumping already, add time to each pump or pump until empty, signaling to your body to make more milk. I also suggesting feeding or pumping with more frequency. If you want to keep your baby on a feeding schedule, add in an extra pump here and there. When your breasts are empty, milk production is signaled. When they are full, it is slowed. Therefore, pumping and/or feeding more will cause them to be empty more and trigger more milk.
Also, prolactin is produced more at night. I know sleep is so tempting (see above), but if you really want to trigger milk supply growth, breastfeeding at night is key to keeping your supply, especially in the first few months.
2.) Drink More! If you are dehydrated and not giving yourself enough fluids, you cannot produce milk for your baby either! Carry around a water bottle. Brew a large pot of Mother’s Milk tea (or any kind you enjoy!) and keep it in the fridge or on your counter for a cup of tea every time you pass through your kitchen. Keep water sangria in a pitcher. Try cucumber, lemon and mint or watermelon and basil. Any combination you have at hand is great. I always add in a big glass of coconut water and Spindrift because I get tired of drinking plain water all day. And I keep reminding myself “when he drinks, I drink!”
Another way to boost hydration is to add in more hydrating foods such as cucumbers, watermelon and oranges. Soups and smoothies count towards your daily fluid intake too! Mix it up and continually hydrate throughout the day.
3.) Eat more! Your body needs an average of 500 additional calories per day to meet the demands of breastfeeding. Add in nutrient dense foods and healthy fats like oatmeal with chia seeds, flax meal and almond butter topped with berries, avocado toast topped with an egg or wild salmon, lentil soup with spinach, broccoli roasted in ghee, almonds and goji berries, dates stuffed with nut butter or organic goat cheese.
Keep healthy snacks on hand. Make a double batch of our power balls, cookies or muffins and tote along a few in your bag. Our blog always has easy and nourishing recipes. Or try these cookies and protein powder from Majka, which are delicious and also have galactagogues to help boost your supply!
4.) ADD IN galactagogues. Galactagogues are milk-stimulating foods. Examples include oats, fennel seed, fenugreek, brewer’s yeast, wheat germ, and ground flax seed. Oatmeal with flax seeds and fenugreek is a delicious way to start the day – and a hoppy beer can be the best way to end it! You can also supplement with products like the Nourishing Elixir from Tasha Rose Remedies, Majka Protein Powder, Mother’s Milk Tea or Motherlove Lactation Support.
5.) Replace your pump parts every 3-6 months. Read the recommendations for your specific pump and accessories and be sure to swap them out, especially if you notice any changes in your milk production.
6.) Check your medicine cabinet. Certain OTC and prescription drugs can be the problem. Decongestants that contain pseudoephedrine (e.g. Sudafed, Claritin-D and Cold & Sinus medications) may dry your milk supply up as well. Birth Control Pills can also be he culprit, as they usually contain estrogen. Estrogen blocks prolactin, decreasing milk production. Always talk to your doctor before taking or changing any OTC or prescription medications. Make sure to remind them (multiple times, in my experience) that you are breastfeeding and alert them to any concerns you may have.
Finally – go easy on yourself. If you need to supplement with formula, that’s OK too! You’re doing a great job, mama! And we are here to support you. Ask for help, rest when you can and love yourself – you made that little human! Bravo!
With love and gratitude
Stephanie
(Olivia 5y, Cullen 3.5y, Griffin 6mos)
