As a Holistic Nutrition Consultant for postpartum women, I will show you how to naturally build milk supply while breastfeeding and some more tips for breastfeeding.
Far too often, women give up on breastfeeding too early on. Some women may choose not to breastfeed or cannot breastfeed due to medical reasons, however, due to lack of support many women simply give up.
There is also this preconceived expectation that breastfeeding should come naturally to us as women, but it is sometimes not the case.
I have breastfed all of my babies up until around the 18 month mark. While it has not come as easy some of the time (like getting mastitis and blocked ducts multiple times), I persisted and found some things to be especially helpful.
It is my joy to advocate breastfeeding because I know how special the bond can be between you and your baby and how beneficial breastmilk is for your baby’s development.
While I will always advocate breastfeeding and encourage women to persist in their breastfeeding journey, this post is not to shame anyone who did not/does not breastfeed their baby and has chosen formula for their baby.
I am also a big believer in choosing what is right for you and your family at the time.
What will be covered in this post
- The magic of breast milk
- Possible reasons for low supply
- How to naturally build milk supply while breastfeeding
The magic of breastmilk
Breastmilk is more than just nourishment. It provides protection for your child’s physical, neurological and emotional development long term (study).
Breastmilk is alive with unique properties to sustain a baby’s life. It contains ideal ratios in fat, lactose and proteins as well as the following:
- Breast specific macrophages: white blood cells important for the immune system.
- Antibacterial and antiviral enzymes and antibodies: which the immune system uses to neutralize pathogens like pathogenic bacteria and viruses.
- Hormones and growth factors: Required for the stimulation of growth in living cells.
- Vitamins and minerals: in the most bioavailable forms.
- Stem cells: a cell with the unique ability to develop and divide into other types of specialized cells.
- Hunger-related hormones: which signals satiety and protects against obesity and metabolic-related disorders.
- Beneficial bacteria: different probiotic strains for digestive and immune health.
- Oligosaccharides: prebiotics used for food for probiotics.
Possible reasons for low supply of breastmilk
If you have a low milk supply and are worried, I definitely recommend seeking support from a trusted Lactation Consultant. However, here are some possible reasons from a physical and nutritional standpoint for low milk supply:
- Stress: it is believed that stress can influence milk production by inhibiting the milk-ejection reflux (study). Resting as much as possible and doing proper breath work can reduce stress significantly to help regulate milk supply.
- Low or no carbohydrate diet: a grain-free diet does not mean a carb-free diet. Energy-providing carbohydrates like root vegetables should still be consumed regularly. These foods contain starch that breaks down glucose, which converts into galactose and then into lactose (sugar in breastmilk).
- Herbs: herbs like peppermint, parsley, sage, thyme and oregano can significantly reduce milk supply. Small amounts of these herbs in foods are no concern. However, drinking big amounts of peppermint tea or consuming large handfuls of parsley in salads can decrease supply, so be wary of this.
- Hypothyroidism: if you have symptoms of low thyroid function (see here) and low supply, I recommend you see a Naturopath or Functional Medicine Doctor to get your thyroid levels tested.
- Decongestants/antihistamines: these medications are designed to ‘dry you up’ and sometimes dry up your milk with it.
- Pumping rather than breastfeeding: as pumps are generally less effective in extracting milk than breastfeeding is, purely pumping can lead to lowered milk supply. The hormones prolactin (milk production) and oxytocin (milk release), respond stronger when feeding baby.
- Menstruation/pregnancy: women can experience a decreased milk supply just prior to menstruation. Sometimes if a woman falls pregnant, it can decrease her supply at the start of pregnancy or mid-pregnancy.
- Birth control: birth control pills contain estrogen or a combination of estrogen and progesterone. This has been linked to low milk supply.
- Mammary hypoplasia: an uncommon condition where the mammary tissue does not develop during adolescence. Women with mammary hypoplasia produce little to no milk, despite their best efforts.
How to naturally build milk supply while breastfeeding
Your milk supply will not be established for the first 6-12 weeks postpartum. It is crucial to rest and stay hydrated as much as possible during this time.
If you find that your supply is low, then here are some considerations to naturally build milk supply:
- Have baby suckle at the breast: having baby suckle as often as possible helps to stimulate the release and production of breast milk.
- Skin-to-skin: which helps to release the hormone oxytocin. Skin-to-skin contact has been shown to significantly reduce a baby’s cortisol levels and a mother’s anxiety. This results in more synchrony and responsiveness in mother/baby interactions which are optimal for breastfeeding success (study).
- Pumping in addition to breastfeeding: pumping and breastfeeding to increase milk supply to remove more milk is successful when done in tandem. Hospital grade pumps are most effective in removing breast milk.
Here are some lactogenic foods and herbs which may help to increase supply (it is important to know the root cause of low supply while trying some of these):
- Almonds
- Apricots
- Asparagus
- Barley
- Beets
- Brown rice
- Carrots/carrot seeds
- Coconut water
- Dandelion greens
- Garlic
- Ginger
- Green beans
- Papaya
- Millet
- Oatmeal
- Peas
- Sesame seeds
- Sweet potatoes
- Water
- Watercress
Herbs:
- Alfalfa
- Anise
- Blessed thistle
- Fennel
- Fenugreek
- Goat’s rue
- Hops
- Nettle
- Red raspberry leaf
- Shatavari
- Turmeric
Breastfeeding superfoods to help with milk supply (which also increases the nutrient density of breast milk):
- Moringa
- Barleygrass
- Spirulina
- Brewer’s yeast
A note about herbs: while many of these herbs can be beneficial in building milk supply, it is important to note that different women respond differently to various herbs as well as their baby. Be mindful of this when trying out any of these herbs mentioned.
A note about water: consuming water regularly is crucial in keeping your body hydrated and your milk supply up. Keep water bottles around the house, infuse water with berries or lemon for extra flavour or brew a herbal tea and sip throughout the day for better hydration.
As always, consult a Lactation Consultant or trusted doctor if you have any concerns about your milk supply. Hope these tips were helpful! Let me know in the comments if they were!
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