Medically reviewed by Mary Ann Joseph, RN, IBCLC
The long-haul of pregnancy has passed, the pains of labor are over, and now your sweet baby is here. The face you’ve longed to see is staring back at yours, and everything is right in the world. You did it! Now it’s time to figure out how to change a diaper, feed a baby with your body, and somehow get some sleep…
There’s a lot to juggle with a new baby. We get it, so we put together a no-fuss list for how to boost your milk supply. Keep reading for four simple ways to boost your milk supply while breastfeeding.
1. Put the Baby to the Breast or Pump Often
During your hospital stay, your postpartum nurses will encourage you to put the baby to the breast 8-12 times per day. While this may sound like a lot, it ends up being around every 2-3 hours. This rhythm of feeding will be essential until your baby is back up to their birth weight.
Quick tip: Feed the baby as often as your baby displays feeding cues like rooting, bringing their hands to their mouth, etc. You can learn more about feeding cues on the WIC website. Your baby may display feeding cues every hour or even multiple times an hour. Hang in there, mama! Your baby is signaling your body to make the milk they need as that wonderful supply-and-demand system kicks in. Our bodies are so cool!
Quick tip : Don’t wait until your breasts are full before you feed or pump. Fed when baby gives cues and pump because it has been 2-3 hours. The milk making hormones are highest at night so be sure to feed or pump at night. Waiting until your breasts are full can actually cause your milk supply to drop because your body thinks it made too much! Frequent milk removal is very important, especially in the early weeks.
2. Enjoy Skin-to-Skin Cuddles with Baby
Right after birth, skin-to-skin cuddles with baby are encouraged to regulate baby’s temperature and begin bonding with your baby. But did you know that your body releases hormones that are beneficial to breastfeeding as you snuggle your baby? What has been dubbed “Kangaroo care” in medical circles can increase your milk supply. So whether you’re still in the hospital or at home, prioritize skin-to-skin cuddles and reap the benefits in your breastfeeding journey.
3. Stay Hydrated
The early newborn days can feel like a blur. You’re investing all your time and energy into your baby, but don’t forget to practice basic acts of self-care like drinking water. Not only will this help you feel better, it will also help maintain your milk supply. Treat yourself to a new (huge) water bottle, or pour some electrolytes into a glass of water. You and your baby will thank you later!
4. Eat!
Just like staying hydrated, staying fed can be difficult during the newborn days. Your needs take the back burner as your little cutie takes center stage. But don’t underestimate the importance of eating for your breastfeeding journey. Certain foods like oatmeal, nuts, and grains may boost your milk supply, but the most important thing is getting enough calories. Do your best to eat often as you’re breastfeeding; you’ll benefit from the boost in energy, and your baby will benefit from the increase in your supply!
You’ve got this.
Breastfeeding can be difficult. The energy expenditure, the worries about supply, the latching techniques… the list goes on. But we are here to help with compassionate care. The Pregnancy Network has an International Board Certified Lactation Consultant (IBCLC) on staff. Get personalized support at our Greensboro location. Appointments are free regardless of whether you have insurance.
Chloe Belk
Chloe Belk is a Communications Coordinator at The Pregnancy Network.