To increase your milk supply, the key principle is frequent and effective breastfeeding or milk expression to stimulate your body to produce more milk. Here are the main strategies supported by expert guidance:
Frequent and Effective Breastfeeding
- Breastfeed your baby on demand, typically 8-12 times in 24 hours, especially in the early weeks. Avoid strict feeding schedules and follow your baby's hunger cues
- Ensure your baby is well positioned and latched correctly to maximize milk removal
- Offer both breasts at each feeding, allowing the baby to finish one side before switching to the other
- Use breast compressions during feeding to help drain the breasts and increase milk flow
- Avoid early use of bottles and pacifiers to encourage frequent breastfeeding
Milk Expression and Pumping
- Pump or hand express milk after breastfeeding to fully empty the breasts and signal your body to produce more milk
- Increase pumping frequency if your baby is not nursing well or if you are supplementing with formula
- Consider double pumping and pumping again after a rest period to boost supply
Skin-to-Skin Contact and Relaxation
- Hold your baby skin-to-skin as much as possible, including after feeds, to encourage milk production
- Use relaxation techniques and breast massage before and during feeds or pumping to promote let-down
Nutrition and Self-Care
- Eat a well-balanced, nutritious diet with adequate protein and fluids; no special foods are required but maintaining good nutrition supports milk quality and quantity
- Get enough rest and avoid alcohol and smoking, which can reduce supply
- Some mothers find herbal supplements like fenugreek helpful, but evidence is limited and you should consult your healthcare provider before use
Professional Support
- Consult a lactation consultant or breastfeeding specialist if you have concerns about milk supply or breastfeeding technique
- Discuss with your healthcare provider about medications like domperidone if recommended
By combining frequent feeding or pumping, ensuring effective milk removal, maintaining good nutrition and rest, and seeking professional support if needed, you can increase your breast milk supply effectively
