How to increase your milk supply

Hey Mama Increasing milk supply for breastfeeding mothers involves both practical strategies and dietary considerations. Below is a comprehensive guide based on best practices and evidence-based methods, along with a list of foods and recipes to support lactation.

Evidence-Based Best Practices to Increase Milk Supply

1. Frequent Nursing or Pumping:

   • Nurse or pump often: Aim for at least 8-12 feedings in 24 hours.

   • Empty the breasts: Ensuring breasts are thoroughly emptied signals the body to produce more milk.
     

2. Correct Latch and Positioning:

   • Ensure proper latch and positioning to facilitate effective milk removal. Consult a lactation consultant if needed.
     

3. Skin-to-Skin Contact:

   • Spend time in skin-to-skin contact with your baby to stimulate milk production.
     

4. Hydration and Nutrition:

   • Stay well-hydrated and maintain a balanced diet rich in nutrients.

5. Rest and Stress Management:

   • Ensure adequate rest and manage stress through relaxation techniques, as stress can negatively impact milk production.

6. Avoiding Pacifiers and Bottles:

   • In the early weeks, limit the use of pacifiers and bottles to encourage direct breastfeeding and stimulate milk supply.

7. Power Pumping:

   • Power pumping involves mimicking cluster feeding by pumping for 20 minutes, resting for 10 minutes, pumping for another 10 minutes, resting for 10 minutes, and then pumping for another 10 minutes. This method can help increase milk supply over time.