Making sure babies are getting enough to eat is one of the most common concerns I hear from nursing mothers, and one of the most common reasons women stop breastfeeding altogether. While breastmilk is the absolute BEST thing you can give your baby, breastfeeding doesn’t give clear measurements on how much milk your babies is getting like a bottle does, which I know can be frustrating and confusing.
How do I Know if My Baby is Getting Enough Milk?
While breastfeeding doesn't give you clear measurements like formula does, your baby can tell you a lot, and there are good indications to watch for. Adequate weight gain per standardized charts used by your provider, 6-8 wet diapers per day, and the passing of stool are all very reliable in showing that your baby is getting the nutrition he or she needs and your body is doing all the right things.
How do I Know When My Baby is Hungry?
When babies are growing or in need of more milk, they will tell you, so look and listen for their hunger cues. These are thing like tongue thrusting, licking their lips and bringing their hands to their mouth. They’ll want to nurse more often and this is one of the best things you can do not only to improve bonding and trust with your baby, but also for improving breastmilk production. Our bodies are in the business of “supply and demand” when it comes to milk, so increasing feedings will tell your body that it needs to produce more. Another thing you can do along these same principles is to consider pumping for 5-10 minutes after feeding. If you’re not feeling certain of yourself, or are unsure your baby is getting a good latch or enough milk, I highly recommend you make an appointment with a lactation consultant. I’d hate for you to suffer silently and continue to be frustrated and unsure when there are amazing lactation consultants out there ready to support you. If you’ve been on the fence, take that step and make an appointment!
How to Improve Milk Supply
Taking care of yourself will go a long way in supporting milk production. Water intake is especially important, as breastmilk is made up of 90% water! Though increasing water intake won’t necessarily increase milk supply, not getting enough can decrease production. Per the experts, aim for 128 ounces of water everyday. Yes, this sounds like a lot, but this counts all of the fluids you drink as well as the water that is in the foods you consume. I recommend getting a larger water bottle that you can keep on you at all times, you like drinking out of, and you only need one hand for opening/drinking, because let’s be real - you likely only ever have one hand free, if that! Try to drink a glass each time you are nursing. If you are tired of drinking plain water, add a few drops of lemon essential oil to freshen it up or replace some of that water with herbal tea. If you decide to add lemon or other citrus oils, use a metal or glass bottle as the oils can eat away at plastic. Soups, broths and smoothies are also a great way to stay hydrated!
Eating a well-balanced diet high in whole grains (especially oats and barley), chickpeas, dark, green, leafy vegetables, seeds and nuts (especially almonds, flax, sesame and fennel) can not only improve your overall health, but also increase your milk supply. You can also try increasing your intake of garlic and ginger as both of these are known for improving milk production. Garlic has a strong odor as you probably know, but many babies like the flavor it adds to milk, and some studies suggest adding it to the mother’s diet can improve the length of breastfeeding. However, if you notice your baby not wanting to feed as much since adding/increasing garlic in your diet, cut back and try something else.
Herbs for Milk Supply
Herbs such as blessed thistle, fenugreek, marshmallow, milk thistle and others have been used for centuries to improve milk supply and there are some tea preparations made specifically for increasing milk supply that have many of these herbs in them. Be cautious about which brands you buy and where you buy them from as herbs are not regulated in the U.S. and could be contaminated or have varying potency. Check with your provider or lactation consultant before trying any new herbs.
Your Health and Breastfeeding
Staying as healthy as you can will also improve breastmilk production. If you have an endocrine disorder such as diabetes or a thyroid disorder, make sure you are working with your provider to manage symptoms, as both of these, and others, have the ability to disrupt milk production. You also will want to avoid medications that decrease milk supply such as birth control with estrogen and some over the counter medications like pseudoephedrine. Be sure to talk with your provider before starting any new medications, including over the counter, and supplements, and give yourself a pat on the back for doing all that you can to help provide the best nourishment for your baby. You are an amazing mama!
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