Momma Friends!
If you are pregnant, already have kiddos, planning to nurse when your little is born or just need some tips on nursing and increasing your milk supply - look no further ... In the past year, I've had many friends ask me about this. Unfortunately, will all three of my babes I wasn't able to nurse NEAR as long as I wanted to and even ended up getting mastitis with my third. NO FUN. I wish I would've read more into everything to possibly have lasted longer. Look below to see what you can do to increase your supply and some yummies that you can eat that will also help! <3
10 Things To Try Before Giving Up
1. Supplements
Supplements help increase your milk supply, and can be purchased at your local supermarket or health food store. More Milk Plus (alcohol free), fenugreek capsules (I personally have a 5-10 ounce daily increase from it), Mother's Milk Tea (not the tastiest, but it works), blessed thistle capsules, alfalfa, and brewer's yeast capsules. You can also get prescriptions from your doctor for Regian and Domeperidone, which increase milk supply.
2. Stay Hydrated
In order to make enough milk, you have to drink plenty of liquids. Most mothers stick to water because it had no calories or additives. Many mothers have found Gatorade and Powerade helpful because of the electrolytes.
3. Eat Lactation Cookies
Lactation cookies are a delicious and nutritious way to increase your milk supply. They contain items like oats, fenugreek, and brewer's yeast to increase your milk supply. You can find a plethora of recipes online. I made my own at home, and ate them three times a day. I started looking forward to my "cookie time" every day because it was a relaxing way to eat something delicious and help my milk supply.
4. Manage Stress
Stress can block the letdown reflex and reduce milk flow. If you have extreme stress, you may not be able to pump or nurse any milk out even though the milk is in your breast. If you find yourself in a stressful situation, or feel like things are spiraling out of control here are a few tips: meditate, find a few minutes for just yourself to calm down and refocus, do something small to pamper yourself, have a friend you can vent to, or talk to a therapist.
5. Get off or change birth control pills
Many women report their milk supply ceasing once they began taking birth control pills. Contraceptives that contain only progestin are compatible with breastfeeding. Contraceptives that contain both estrogen and projection can cause you to produce less milk. This applies to all methods that contain both, including the patch and vaginal ring. So what options do you have while breastfeeding? The mini pill, birth control shots, implants, and IUD are all breastfeeding friendly.
6. Check Your Latch
Your milk supply may be fine, but your latch may be causing problems. In the proper latch, the mother's nipple goes to the back of the baby's mouth. The baby's gums compress the milk sinuses that lie about an inch behind the nipple, the tongue is forward and underneath the breast, under the lower gum, and its motion helps the baby draw out the milk. Sitting upright in an armchair or rocking chair is the easiest position for breastfeeding.
7. Nurse/Pump Frequently
Breast milk is supply and demand. Your breasts have to be empty of milk to refill of milk. The first three months are especially important because your breast milk supply is evening out. When I was exclusively pumping, I was pumping 10-12 times a day for the first 5 months and then lowered down to 6 times a day until 15 months.
8. Nurse Your Baby Naked
Skin to skin contact increases milk supply. Undress your baby and lay them on your bare breasts. It helps maintain their physiological stability, regulate respiration, increase blood oxygenation levels, and stabilize body temperature. This is calming for both mother and baby.
9. Massage Breasts
Massaging your breasts will clear the milk ducts and get the milk flowing more freely, which will empty the breasts and increase milk production. Grab some coconut oil or lotion for the massage. In a circular motion, massage your lymph glands in your armpits. This will get the blood and toxins. flowing. Continue down to your breast by pressing with your thumb down. Don't be too hard or your could damage your glandular tissue. Breast massages should be done daily.
10. Power Pumping
This is additional pumping to your normal pumping/nursing schedule to increase milk supply. After you pump or nurse, wait 10 minutes and then pump for 10 minutes. This mimics the feeling of a suckling baby to your body, and lets your body know that you need to produce more milk. It can take up to 2-3 days to see results from this method.
Supplements help increase your milk supply, and can be purchased at your local supermarket or health food store. More Milk Plus (alcohol free), fenugreek capsules (I personally have a 5-10 ounce daily increase from it), Mother's Milk Tea (not the tastiest, but it works), blessed thistle capsules, alfalfa, and brewer's yeast capsules. You can also get prescriptions from your doctor for Regian and Domeperidone, which increase milk supply.
2. Stay Hydrated
In order to make enough milk, you have to drink plenty of liquids. Most mothers stick to water because it had no calories or additives. Many mothers have found Gatorade and Powerade helpful because of the electrolytes.
3. Eat Lactation Cookies
Lactation cookies are a delicious and nutritious way to increase your milk supply. They contain items like oats, fenugreek, and brewer's yeast to increase your milk supply. You can find a plethora of recipes online. I made my own at home, and ate them three times a day. I started looking forward to my "cookie time" every day because it was a relaxing way to eat something delicious and help my milk supply.
4. Manage Stress
Stress can block the letdown reflex and reduce milk flow. If you have extreme stress, you may not be able to pump or nurse any milk out even though the milk is in your breast. If you find yourself in a stressful situation, or feel like things are spiraling out of control here are a few tips: meditate, find a few minutes for just yourself to calm down and refocus, do something small to pamper yourself, have a friend you can vent to, or talk to a therapist.
5. Get off or change birth control pills
Many women report their milk supply ceasing once they began taking birth control pills. Contraceptives that contain only progestin are compatible with breastfeeding. Contraceptives that contain both estrogen and projection can cause you to produce less milk. This applies to all methods that contain both, including the patch and vaginal ring. So what options do you have while breastfeeding? The mini pill, birth control shots, implants, and IUD are all breastfeeding friendly.
6. Check Your Latch
Your milk supply may be fine, but your latch may be causing problems. In the proper latch, the mother's nipple goes to the back of the baby's mouth. The baby's gums compress the milk sinuses that lie about an inch behind the nipple, the tongue is forward and underneath the breast, under the lower gum, and its motion helps the baby draw out the milk. Sitting upright in an armchair or rocking chair is the easiest position for breastfeeding.
7. Nurse/Pump Frequently
Breast milk is supply and demand. Your breasts have to be empty of milk to refill of milk. The first three months are especially important because your breast milk supply is evening out. When I was exclusively pumping, I was pumping 10-12 times a day for the first 5 months and then lowered down to 6 times a day until 15 months.
8. Nurse Your Baby Naked
Skin to skin contact increases milk supply. Undress your baby and lay them on your bare breasts. It helps maintain their physiological stability, regulate respiration, increase blood oxygenation levels, and stabilize body temperature. This is calming for both mother and baby.
9. Massage Breasts
Massaging your breasts will clear the milk ducts and get the milk flowing more freely, which will empty the breasts and increase milk production. Grab some coconut oil or lotion for the massage. In a circular motion, massage your lymph glands in your armpits. This will get the blood and toxins. flowing. Continue down to your breast by pressing with your thumb down. Don't be too hard or your could damage your glandular tissue. Breast massages should be done daily.
10. Power Pumping
This is additional pumping to your normal pumping/nursing schedule to increase milk supply. After you pump or nurse, wait 10 minutes and then pump for 10 minutes. This mimics the feeling of a suckling baby to your body, and lets your body know that you need to produce more milk. It can take up to 2-3 days to see results from this method.
Adapted From: everychildisablessing.blogspot.com
Top 25 Foods To Increase Breast Milk:
There are certain foods that increase breast milk and enhance lactation. Breast milk contains all the prime nutrients required for an overall growth and brain development of a newborn baby. Here is a list of the top 25 foods that you must include in your diet to increase breast milk. These are best foods to increase breast milk production & are great in terms of bringing you back to health, as well as aid in milk production.
1. Oatmeal:
Oats are easy to prepare as a meal.
- They are considered to control the occurrence of diabetes during post pregnancy.
- Oatmeal is loaded with energy.
- It contains fiber and is good for your digestion.
- Have a bowl of oat meal for breakfast. If the thought of having oatmeal is not appetizing, you can try having oat cookies instead.
2. Salmon:
Salmon is a great source of EFA (Essential Fatty acids) and Omega-3.
- Both EFA and Omega-3 are highly nutritious and essential for lactating mothers.
- Including salmon in your menu boosts lactation hormones and make your milk more nutritious.
- Opt for steamed, boiled or even grilled salmon.
3. Spinach And Beet Leaves:
Spinach and beet leaves contain iron, calcium and folic acid.
- These are essential for recouping anemic mothers.
- These will help in making your baby strong.
- Spinach and beet leaves contain detoxifying agents.
- Spinach contains certain plant chemicals which could help prevent breast cancer.
- Include these leaves in a midday soup.
- Mix them with dough and make paratha (Indian flat bread) or chapattis for a meal.
- Remember to eat spinach in moderation as too much could cause diarrhea in your baby.
4. Carrots:
A glass of carrot juice with breakfast or lunch will work wonders in lactation.
- Like spinach, carrots too have lactation promoting qualities.
- It contains Vitamin A which complements lactation and boosts the quality of your milk.
- You can have carrots as raw, steamed or even pureed to a soup.
- In winters, try having pureed carrots stirred with warm milk and sugar.
5. Fennel Seeds:
Fennel seeds boost the quantity of your breast milk.
- They are digestives and help control baby-colic.
- Fennel seeds can be added along with seasonings to vegetable fillings. Add them to your tea or boil a few seeds with milk and drink up.
- Pop in a few seeds after a meal as a mouth refresher.
6. Fenugreek Seeds:
Fenugreek seeds are known for boosting breast milk supply.
- Chew on the sprouted seeds along with a glass of milk to prevent post-delivery constipation.
- It enhances your milk quantity.
- Toss in the seeds with seasoning and flavoring.
- Have them for breakfast as a pancake by mixing fenugreek seeds and rice.
7. Bottle Gourd:
Bottle gourd is generally not a preferred vegetable, but is high on nutrition.
- It is a summer vegetable which has high water content. This keeps a nursing mother hydrated.
- It also helps increase milk quantity.
- It is easy to digest and aids in lactation.
- If not as a vegetable filling, you can use it to make a sweet pudding.
- Drink freshly-made bottle gourd juice to help normalize raised blood sugar levels post-delivery. Make sure it is fresh and not stored.
8. Basil Leaves:
Basil leaves are a great source of anti-oxidants.
- Basil leaves have a calming effect which is important while lactating.
- It boosts your little one’s immunity levels.
- Add a few basil sprigs in your tea.
- Leave the sprigs for a while in hot water. Have this water first thing in the morning and experience the effect.
9. Garlic:
Garlic is considered the best food to increase breast milk, as it is well-known for boosting lactation in nursing mothers.
- It has chemical compounds which help in lactation.
- Garlic consumption prevents all types of cancer.
- Toss in a few stir-fried garlic cloves in your soup.
- Add it in a vegetable of your choice.
- Another option is to stir fry a handful of garlic cloves in ghee and have it with steamed rice, every alternate day.
10. Barley:
Barley not only boosts lactation, it also keeps you hydrated.
- You can boil barley and have the water through the day.
- Toss in whole barley with other vegetables with your favorite flavoring.
11. Chickpea:
Chickpea is a protein snack and lactation booster for nursing mommies.
- It is a rich source of calcium, B-complex vitamins and fiber.
- Soak chickpeas overnight and boil in the morning. Mash a handful or two into any vegetable salad.
- Snack on a chickpea mash simply garnished with garlic and lemon juice.
12. Asparagus:
Asparagus is considered a must-have food for nursing mothers.
- It is a high fibre food.
- It is also high in Vitamin A and K.
- It helps stimulate the hormones in nursing mothers that are essential for lactation.
- Wash and chop asparagus. Boil with milk. Strain and drink for better milk production.
13. Brown Rice:
Brown rice gives nursing moms the extra energy that is required post-delivery.
- It has certain chemicals that help normalize the mood swings and sleep pattern
- It helps increase the appetite.
- It has hormone stimulants which boost lactation.
- Opt for brown rice instead of white rice.
- Brown rice also helps maintain sugar levels in the blood.
14. Cumin Seeds:
Cumin seeds boost milk supply. Make sure you have them in moderation though.
- These are appetizers and fat-burners.
- They help avoid digestive irritants like acidity.
- Add a pinch of cumin powder to milk or to butter milk and drink.
15. Black Sesame Seeds:
Black Sesame seeds are a rich source of calcium and believed to increase milk supply.
- Blend sesame seeds with milk, sugar and almonds.
- Use in limited quantity, though.
16. Oils And Fats:
It is recommended to keep fats and oils in your diet to a minimum, post pregnancy.
- Do not avoid fat and oil in your post-delivery diet.
- These are an essential part of lactation. They assist in absorption of vitamins and minerals present in other foods you eat.
- They also aid in easy bowel movement.
- Opt for olive oil, rice bran oil or any heart healthy oil.
- These help in balancing the supply of healthy fat to your baby.
17. Apricots:
During and post pregnancy, there are hormonal imbalance that takes place in your body. Dried apricots have certain chemicals which balance out the hormone levels in your body.
- Apricots are rich in calcium and fiber and help boost lactation.
- Include apricots and walnuts in your oatmeal diet.
18. Cow Milk:
Cow’s Milk has calcium and EFA. It promotes lactation.
- Add at least 2 to 3 glasses of cow’s milk in your everyday diet.
- Opt for cow’s milk wherever necessary as an ingredient.
19. Dill Leaves:
Dill leaves look like a bunch of fine, dark green, silky hair. They have a distinct odor.
- Dill leaves are believed to boost milk supply.
- They have a high fiber content and Vitamin K. These helps to replenish the blood loss that happens during delivery.
- Add these to pancakes or to seasoned yoghurt.
20. Drumstick:
Drumstick has high iron and calcium content.
- It is good for lactation.
- It boosts immunity and enhances your nervous system.
- Have it steamed with flavorings if you want.
- Drumstick leaves also can be used along with vegetable fillings.
21. Poppy Seeds (Khuskhus):
It is very important for nursing mothers to relax completely during lactation. Poppy seeds have sedative properties that help you relax and calm down.
- Take caution to include it in a minimum quantity in your diet.
- Poppy seeds help relax your mind and body while nursing.
- Roast poppy seeds and add to puddings and porridges.
22. Water And Juices:
Drinking water and juices is supposed to boost lactation. It increases the total milk volume per feed.
- It prevents you from dehydration and replaces fluid lost during lactation.
- Have a glass of water when you are thirsty or even before you begin to nurse your baby.
23. Almonds:
Almonds are rich in Omega-3 and Vitamin E.
- Vitamin E helps heal itching caused by post pregnancy stretch marks.
- Omega-3 helps lactation boosting hormones to help produce more milk.
- Have crushed almonds with milk for greater effect.
- Add almonds to your bowl of oat meal.
24. Sweet Potato:
Sweet potato is a major source of potassium. It has energy producing carbohydrate which is needed to fight the fatigue.
- It also contains Vitamin C and B-complex and a muscle relaxant mineral that is magnesium.
- Have it with a low fiber diet.
- Make a smoothie of an apple and baked sweet potato.
- Make it as a pudding for dessert.
25. Unripe Papayas:
Unripe Papayas are part of the South Asian cuisine.
- Papaya has been used as a natural sedative, which may help you to relax and feed baby better.
- Try it as a South Asian salad or toss it with flat noodles.
Things To Avoid:
Apart from what to eat, you also need to take care what not to include in your diet. Try to avoid foods like potato, pulses, raw mango and raw banana as these may generate gas. If you are a vegan, take nutrient supplements instead of animal food products. It is always advisable to consult your doctor first before adding anything to your post-pregnancy diet.
Adapted From: momjunction.com
Recipes To Enjoy
Crock Pot Apple Cinnamon Steel Cut Oatmeal: http://www.pbfingers.com/2012/07/05/crock-pot-apple-cinnamon-steel-cut-oatmeal/
Milk Maid Cookies {3 Kinds}: http://www.igetitfrommymammablog.com/2013/05/milk-maid-cookies.html
Chocolate Fenugreek Bars: http://www.mrsmilk.com/shop/fenugreek-bars-chocolate/
Green Smoothies: http://www.motherhoodsupport.com/2012/02/delicious-smoothie-recipe/
M&M Lactation Cookies: http://on3d4y.blogspot.com/2013/11/m-lactation-cookies-lactation-cookie.html
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