How to build a good milk supply
Boost your Milk supply with few simple steps
In order to boost your milk supply, there are a few steps you can take to make it happen. First, nutrition and water intake, second, pumping, and last but not least, mindfulness.
When I started breastfeeding I was pretty much like every new mum, tired, tired and… Tired. Of course the lack of sleep is something new and you just have so many things going on around your mind that you simply forget to maintain the basics like FOOD. I ignored how much important it is to take care of my own nutrition, and water intake until quite a later stage. Did you know that a breastfeeding mom needs between 400 and 500 kcal more than the usual kcal count? Yes, you guessed it right, those little vampires require some extra energy and nutrition intake. That is very important together with your water intake.
Pumping regularly is very important especially in the first few weeks. Your body is still adjusting, and the more milk you take, the more milk your body will produce. You can pump between breastfeeding sessions, generally 30 mins after breastfeeding your baby, and pumping for 15 mins or 20 mins maximum. You should start seeing results 3 days later. Sometimes it may take up to one week, depending on how often you pump as well as breastfeed.
Power pumping is another effective way of boosting your milk supply. It generally means pumping 20 mins first, followed by 10 mins break, then another 10 mins pumping and followed again by a break. I personally did it late in the evening when my baby took the first longer nap. Make sure to drink plenty of water before, during and after your pumping sessions.
Here are some of the tips I learned during this incredible journey:
Nursing frequently and on demand: The more you nurse, the more milk you produce. Aim for 8–12 times in 24 hours.
Ensure a Good Latch: A proper latch helps ensure efficient milk removal, which boosts supply.
Empty the Breasts Fully: Let the baby finish one breast before switching. Pump after feeding if they don’t drain it.
Power Pumping: Mimics cluster feeding. Try 20 min pump, 10 min rest, 10 min pump, 10 rest, 10 pump—once daily for a few days.
Pump Both Breasts Simultaneously: This can increase prolactin levels more effectively than one at a time.
Eat, Drink well, Sleep, repeat! Eating well, staying hydrated and relaxed is very important, try to balance those three and you will see great results. You will make it!