Breastfeeding is a beautiful journey, but many mothers worry about their milk supply. If you’re looking for natural ways to increase your breast milk production, you’re not alone. In this blog, we’ll explore 9 effective, natural methods to help boost your milk supply, ensuring your baby gets the nourishment they need while giving you peace of mind.
Pumping
Pump after nursing until your breasts are completely empty, and then for an additional 5 minutes after the last drop of milk comes out. Milk supply is based on demand, so the more milk out, and the more stimulation to your breasts, the more milk you will produce. Also pumping has shown signs to Reduces stress, which can positively affect milk supply.
Essential Oils
Essential oils can be a very effective, natural way to boost your milk supply.The two essential oils that is usually recommend for boosting milk supply are Basil and Fennel. When used correctly, you may begin to notice an increase in supply within a day or two. You can discontinue use once your supply gets to where you’d like it to be.
Basil – Apply 2-3 drops topically on your breasts after nursing (avoiding the nipple area) 3-4 times per day. If you have sensitive skin, I recommend diluting the basil oil with a couple of drops of a carrier oil such as fractionated coconut oil, sweet almond oil, or jojoba oil.
Fennel – Take 2-3 drops of fennel essential oil internally 3-4 times a day to increase milk supply.
Water
Making sure you are well hydrated is important when it comes to milk supply. Drink at least 3-4 quarts of filtered water daily.
Eat Enough Calories
Aim to consume an additional 500 calories daily. When breastfeeding, your body is burning additional calories and therefor needs the extra fuel to continue to produce milk effectively.
Galactogogues
Eat plenty of milk boosting foods (known as galactagogues) such as oatmeal, quinoa, dark leafy greens such as kale, spinach and broccoli, fennel, garlic, chickpeas, almonds (preferably raw or soaked and sprouted), ginger, and certain spices such as turmeric, anise, and cumin can all help to boost supply so eat them often!
Take Extra Zinc
While you are breastfeeding, your daily zinc requirements are higher in order to meet the needs of your growing baby. The recommended daily amount of zinc for a breastfeeding mother is 12 milligrams a day. Taking an additional zinc supplement and/or eating foods high in zinc such as spinach, kidney beans, flax seeds, and pumpkin seeds will help to keep your zinc levels and your milk supply up.
Avoid Milk Suppressants
Peppermint, sage, and wintergreen can all decrease your milk supply, so avoid foods containing these ingredients, teas or tinctures made from them, as well as essential oils of peppermint, sage, and wintergreen.
Conclusion
Always consult with healthcare professionals for guidance tailored to your specific needs and circumstances. Enroll in our free lactation webinar to understand more about pain suffered during breastfeeding, possible causes and solutions for the same.