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Ensuring an adequate milk supply

Katie Newby | Dec 29, 2023

The beautiful journey of becoming a mother often comes with its own set of challenges, and for many breastfeeding moms, ensuring an optimal milk supply is a top priority. In this blog post, I'll share practical tips and strategies to help you maintain healthy milk production for your little one. 


Embrace Lots of Skin-to-Skin Contact


 The magic of skin-to-skin cannot be emphasized enough. This intimate connection with your baby not only strengthens your bond but also stimulates milk production. Spending quality time holding your baby skin-to-skin helps trigger the release of oxytocin, the hormone responsible for your milk ejection reflex. So, cuddle up with your little one as much as possible. 


Stay Hydrated


Proper hydration is key to overall health and also plays a crucial role in breastfeeding. It's important to drink enough water throughout the day to support your body's functions, including milk production. Aim to drink at least eight glasses of water a day and consider keeping a large water bottle with you, especially during those late-night feeding sessions.


Nourish Your Body


CDC recommends 330 to 400 calories additional calories per day for well-nourished breastfeeding mothers. You should include a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and dairy. Foods known to boost milk supply include oats, black beans, avocados, and papaya, so consider incorporating them into your meals or snacks.


 Feed Frequently


 Frequent milk removal stimulates your body to increase production. Ensure that your baby is latched comfortably and that you are hearing sucking and swallowing. If you're concerned about your baby's latch or feeding patterns, don't hesitate to consult with a lactation specialist for guidance. Remember, the more your baby feeds, the more signals your body receives to make more milk. 


Build a Support System


Breastfeeding can be both physically and emotionally demanding, so having a strong support system is imperative. Surround yourself with people who understand and encourage your breastfeeding goals. This could include your partner, family members, friends, pediatrician, doula, or a lactation consultant. A supportive environment can significantly reduce stress and positively impact your milk supply.


 Be Patient


Patience is key as you navigate the ups and downs of breastfeeding. It takes time for your body to establish and regulate milk production. Understand that there may be challenges along the way, but with perseverance and the right support, you can overcome them. Trust the process of your unique breastfeeding experience and give yourself grace. Any amount of breastmilk is an amazing gift for your baby-you are doing a great job!


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