What happens when you're not ready to quit breastfeeding but you're not sure your milk supply is on the same page as you. What do you? First off, a quick note to say that our perceptions of our supply don't always line up with our actual supply and feelings of fullness or let down aren't reliable indicators of supply. That said, if you are looking to increase your milk supply here are some simple steps you can take to get you in the right direction. 1. Hydrate, Hydrate, Hydrate. It takes fluids to make fluids so it is imperative to make sure you are keeping yourself well hydrated with water and non-caffeinated drinks (since caffeine is a diuretic it will have the opposite affect on actually hydrating you.) 2. Fuel. Yep, just like it takes water it also takes a lot of extra calories to produce milk. Don't try and restrict calories just because you're no longer pregnant. Instead focus on eating nutritious foods in ways that nourishing your body and support milk supply. 3. Rest. I know, I know. Easier said than done with a new baby. But, sleep deprivation takes a toll on every aspect of our bodies, including milk production so do your best to sleep, rest and de-stress when you can. 4. 24 Hour Babymoon. Let me explain. Skin to skin time with baby, rest and de=stressing are all big elements in support milk production so the idea here is to take 24 hours just for you and baby. Shut yourself away in a quiet, calming room and take 24 hours to spend in bed with your baby skin-to-skin (yay, hormone production), catching up on some sleep, relaxing (binging on Netflix...) and nursing your baby as often as they want. If you can get someone to bring you meals in bed, added bonus for you! 5. Oatmeal/Flaxseed/Brewer's Yeast. All three of these are great sources of nutrition specific to supporting milk production and are perfect to add into your diet for an extra boost. There are tons of recipes floating around the internet for lactation cookies, lactation bars, lactation smoothies,to incorporate these ingredients. Our only caution is to avoid recipes that are high in sugar as lots of processed sugar can have a negative affect on your supply. 6. Visit a Lactation Consultant. If these tips aren't cutting it a visit with a lactation consultant is a great next step. They can determine if there are any underlying issues contributing to low milk production and help solve them, discuss options for herbs and supplements to help boost supply and gauge if baby is getting adequate milk or not to set your mind at ease.
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If you have a baby and you've encountered any unexpected challenges with feeding (raises hand) I have a post for you. Join me over at Pacific Northwest Doulas where I wrote about 6 Alternative Ways to Feed Your Baby.
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