Whether you’re a first time mom or looking for ways to improve your breastfeeding experience, the guide offered valuable insights and support to ensure both you and your baby thrive. Here are proven tips from a mom of 2 under 2 to help your breastmilk flow.
1. The First 2 Weeks
The time after baby is born is a crucial time for building a good milk supply because it is the time when baby is going to be “putting in their order” to your breasts telling them how much to make. The first step is bonding skin to skin with your newborn.
For both of my babies, I made it very clear to family & friends and my midwife that I wanted a full hour of alone time with baby after delivery to establish breastfeeding. This meant that as soon as the baby came out, they were placed directly on my chest skin to skin. Both of my babies latched within that hour. This is referred to as the “golden hour” and many women have had success with it.
Those first two weeks especially for a first time mom- you need to protect your nipples. The last thing that you want is to be dealing with cracked cut up nipples while you’re trying to learn to breast-feed it will make it so much harder for you and for baby and you will most likely want to give up and reach for the bottle. This is something that I struggled with when I had my first baby but had no problems with for my second baby. My biggest tip would be as soon as baby is handed to you, put on nipple butter. Get your support person to put it on you if you can’t do it yourself, put it in your labour bag so it’s easy to access and get it on those milk makers as soon as possible to prevent chapped nipples. It doesn’t have to be wiped off before baby sucks, it’s not harmful to them to ingest. Put it on generously every single time that you feed your baby or pump- before and after-it will be your best friend. I would practice good nipple care, cleaning them with fragrance free soap, wearing a comfortable nursing bra and soft breast pads. I also like to squeeze a few drops of breastmilk out to leave on the nipple after feeding and letting air dry for a few seconds before you put the nipple butter on.
My favourite nipple butter: SHOP HERE
Nipple butter for those allergic to linoleum: SHOP HERE
Nipple shields for sore nipples: SHOP HERE
Colostrum: Colostrum and transition milk is what you will be feeding your baby until your full milk comes in. Your baby’s last few weeks in the womb is the time where they create a fat storage and when they are feeding the first week on colostrum, it is not for the purpose of weight gain but instead for introducing colostrum to their developing gut & establish their immune system. It is meant to be a small amount (few drops-1 tbsp) so, don’t freak out if you’re not producing tons of milk at first & don’t jump to formula in fear of this. NOTE: not in the case of premie babies or if recommended by your care provider.
2. Avoid The Bottle
Avoid the bottle for the first two months at least. Remember, the more baby sucks- the more breastmilk your breast will produce. The pump isn’t as effective at this as baby will be so I recommend only using the pump as an extra measure in between feedings and I would freeze everything you pump for future days where you might need it (ex: if your mom is babysitting). Pacifiers are fine– and encouraged or they will use you as the pacifier. If you must use the bottle, I would try to use something closely shaped to the breast like these NUK ones : SHOP HERE. However, I would only do this if you absolutely need to as this way a mistake I made with my first born that I didn’t do with my second. I only introduced a bottle at 4 months and he’s only used it a handful of times when I needed to be somewhere without him.
3. Nurse Often
Feed a la cart/on demand, do not follow a schedule especially within the first month. Feed when baby is hungry and your milk will catch up to their appetite. I have been doing this with my second baby since day 1 and five months in it has worked out so well. Most of the time it ends up being every 2-3 hours that he wants to eat, but sometimes he will go for longer stretches (especially at night). Sometimes it’s more frequent like before bed, babies like to “cluster feed” to stock up for a longer sleep and sometimes during a growth spurt, they will feed more often as well. It can feel daunting at first to spend so much time feeding outside of a schedule but baby will learn to eat more efficiently and you will get used to working around his feedings.
Learn hunger cues so that you know when baby is wanting to feed. Some cues to look for:
- Turning their head to look for the breast/ rooting
- Putting their hands in their mouth/ bringing hands to mouth
- Opening their mouth & yawning
- Spitting out pacifier when offered
- Scratching at their head (this could also be a tired cue)
- Stretching
- Crying
- Noticeable Agitation
- Red face
- Cold hands
4. Haakaa Helpers
Haakaas are so amazing for catching letdown– I used the ladybugs (I had 2 of them that I just cycled out so that I wasn’t constantly washing and sterilizing the same one) and every time I fed my baby, I would pop it onto the other breast to catch the milk. This is essential for 2 reasons- 1. you won’t waste that milk because you can freeze it afterward. I built 1/2 of my freezer stock with Haakaa milk that otherwise would’ve ended up in a breast pad. The 2nd reason you wan’t to do this is that the suction will signal to your breasts that baby wants more & you will get more milk as a result.
These are the ones I used: SHOP HERE. I don’t like the traditional Hakaa for this purpose because it is hard to position around your baby and if you have a baby that like to kick, it will be even harder. The ladybug versions are a lot easier to stick on and keep on during a feed.
5. Switch sides
Assuring that you are alternating between breasts will help increase your milk and it will also keep your breasts looking like twins, not second cousins. If you’re using the Hakkaa method, you will still have milk in there to give baby once they are done on that side. I like to switch the Haakaa as well and have it suctioned to the breast that I just fed on to keep everything even.
6. Be patient
My biggest tip is to be patient with yourself & your baby. I know that it is frustrating at the beginning but I promise that you will eventually get the hang of it. This is a very new thing for you and your baby at the same time as you both are learning so many other new things. Give yourself some grace and allow time to do its job! The first week of me breastfeeding my first baby was the hardest time of my life and I thought I would never be able to do it (and then made the mistake of supplementing with formula out of panic). 2 years later, I am able to change my toddler’s poop diaper while breastfeeding my son at the same time.
BUT IT TAKES TIME TO GET THERE. Would you expect your baby to walk at one month old? No, but it doesn’t mean they never will. You’re not gonna say uhh you’re such a failure of a baby for not walking yet- give yourself the same love, patience and compassion. Let yourself learn!
There are some medical circumstances where it is necessary to stop breastfeeding but a lot of times (myself included for my first baby), moms stop because they think that it can’t be done. To that I say: give it 2 weeks. Mentally prepare yourself for that first window of figuring things out and see how things will improve for you. If things are getting better, give it 2 more weeks. I guarantee that by the 3rd month, you’ll be literally breastfeeding in your sleep.
Side note: Once you do get the hang of breastfeeding, learn the side lying position. Breastfeeding lying down when you’re exhausted in the middle of the night will be a game changer for you.
7. Hydration & Electrolytes
Drinking a bunch of water to stay hydrated is great but what will be even more effective for milk production is the quality of hydration. Having electrolytes in your water will boost that supply and also you will feel way better as well because of the amount of electrolytes that are lost during pregnancy, birth and breastfeeding. Replenish your electrolytes by drinking coconut water (I personally like the Kirkland brand) or adding drink mix like Liquid I.V. to your water. It will make a huge difference in your energy, your recovery and your milk supply.
The drink mix I used (the passionfruit flavour is the best): SHOP HERE
8. Diet
Breastfeeding or pumping mamas, it is not the time to lose the baby weight. I know it’s tempting, getting used to your new body can feel challenging and you may want to try to “bounce back”. That is not the season of life you are in. You have to focus on milk making and getting in those calories so that your milk keeps flowing and baby is fed well. Breastfeeding burns at least 700 calories a day so if you aren’t replenishing, you are risking losing that supply. Now is the time to learn to love your new body that carried life and if you want to lose weight, you can always do that once your breastfeeding journey comes to an end.
Lactation snacks are a great way to stimulate milk flow. My favourite way to do this is lactation brownies – add 1 tsp flax seed and 1 tbsp brewers yeast to any brownie recipe (can freeze & make ahead) and eat them 30 minutes before feeding. I had instant results with this, my boobs would feel so full after eating even just 1/2 a brownie. Plus, how many times in your life are you able to say you are eating brownies for a good cause?
Foods with healthy fats will allow you to produce milk that is more satiating to baby and keep them fuller for longer. You will notice your milk fattier and more rich when eating foods like peanut butter, avocado, olive oil, fatty fish, seeds and nuts. Eating a balanced diet will not only give you more breastmilk but breastmilk that is more nutrient dense.
Other foods to consider are oat based foods like oatmeal, oat flour baked goods, oat milk, oat based ice cream, granola bars, etc. Many women who have eaten oats while breastfeeding have seen a significant improvement in milk supply (myself included). This is due to the saponins found in oats that stimulate breastmilk, as well as being high in iron and fibre.
I am not a tea person so I only used this once in a while but it does work so if you are a tea lover, the Mothers Milk tea is the way to go! SHOP HERE
9. Proper Latch
Making sure that you have the proper latch will ensure that baby is effectively yielding milk from the breast. The latch should be deep enough to have as much of the areola in their mouth as possible. To achieve this, cup the breast making a “c” shape with your hand and wave it side to side, grazing baby’s lips until they open wide and then place nipple & areola in their mouth. This can be hard to get the hang of and in some cases, baby may have a hard time with latching. This is where a lactation consultant can be extremely helpful.
Tip to get a strong latch: bring baby to breast, not breast to baby.
10. Lower Stress
Stress kills breast milk. When I had my first baby, the stress about making more breastmilk was causing me to make less breastmilk! Relax as much as possible and keep reminding yourself that you are a good mom, you are doing great, you and your baby are learning together. I have two healthy beautiful babies that are happy and thriving and yet the whole time I thought I failing as a mom. See yourself as your child sees you (nurturing, loving, caring). If there are any external stressors in your life, try to reduce them as much as possible. Unfortunately, sometimes this means setting some heavy boundaries with people for the sake of your well being. Having a supportive partner who can step in when needed or who can call in back ups (like a trusted family member or friend) to give you a break or support you emotionally will be huge. Taking care of yourself is the best thing you can do for your baby, even if you need help in doing that- it takes a village so there is no shame in calling on your village from time to time!
11. Health Checks
Make sure you are going to get regular bloodwork (I would suggest every 6 months at least) to check on your vitamin levels- especially iron & B12. You will absolutely have a decrease in milk if you are lacking in nutrients. As a precaution, I continued to use my prenatal vitamin but you could also take a multivitamin. An extra step would be to take 1 tbsp of Irish/Sea moss gel which contains 92 of the essential minerals that your body needs.
Another thing to check on would be your thyroid which could affect your milk supply as well as your let down response. I struggled with thyroid problems and hormone imbalances pre and postpartum that affected my milk supply with my first born. I was intent on keeping up with this with my second and have seen a much larger yield in milk since. If you are seeing a decrease in your milk, ask your care provider about any conditions that could be causing it and ask to be tested.
12. Prioritize Sleep
This may seem impossible and I hated when people said this to me but although it is not easy, it is true. I’m not going to tell you “nap when the baby naps”but nap when you can, have the drapes shut and low blue lights at night, take magnesium, go to bed as early as you can- make sure the sleep you do get is good sleep.
13. Heat & Massage
If you’re experiencing baby pulling away from the breast or doesn’t seem satisfied while eating, sometimes the problem is not that you don’t have milk but that the letdown is too slow. Generally, you should be feeling a tingling sensation when your milk drops down and also you will experience leaking on the alternate breast. For a slow letdown, massage the breasts with downward movements while your baby is feeding to encourage milk to flow. Using a hot compress will also be effective for this.
I use these hot pads that are easy to pop in the microwave before feeding or pumping and they help a ton (they are also great for mastitis which I am currently suffering with). SHOP HERE
Some women use a massager to stimulate milk flow and production like THIS ONE
14. Empty the breast fully
If the breasts aren’t emptied fully, they will think they made too much and produce less going forward. If they are emptied fully, it signals to keep up the supply and then some. Babies are most effective at emptying the breast fully but using your hakkaa, breast massage, hand expressing and pumping will also allow you to empty anything that baby didn’t drink.
15. Pumping
Pumping is an obvious one but the way you do it matters. If your intention is to increase your milk supply, the best way to do that is to pump 1-2 extra sessions a day in between baby feeds or after baby feeds. Do not pump every 1-2 hours (unless you are exclusively pumping), you will just burn yourself out and that in itself will lower your milk supply. Don’t obsess over the amount of milk you are pumping per session. Instead, celebrate whatever extra milk you do get & watch the supply build up over time. What I did was pump 15-20 minutes every morning and every night before bed after my baby fed (to fully empty the breast and stimulate to signal more milk to be produced). At first I didn’t get much but after a while, I had a surplus as my breasts starting to make more milk per feed.
With my first baby, I used the Medela Freestyle pump and it was ok but I wasn’t impressed. This time around I went with the significantly cheaper and way more effective MomCozy S12 Pro pump and I was thoroughly satisfied. It’s easy to put together and clean (once you get familiar with the parts), you can wear it handsfree while you do other things, the charge lasts a long time and the milk output is fantastic. I’ve heard of female surgeons using this to pump during 8 hour surgeries- it’s the real deal.
This is the exact model I use: SHOP HERE
TIP (with any pump): make sure that it is properly sealed before pumping because you do not want to lose any of that milk!
Why Choose Breastfeeding?:
- with today’s formula prices, it definitely is the most affordable option.
- bonding with your baby!
- antibodies in your breastmilk build up baby immune system
- complete nutrition catered to each stage of your baby
- no sterilizing and washing bottles! (unless you are exclusively pumping)
- protects mom from breast cancer and ovarian cancer
- actually helps moms lose weight within the first year postpartum (depending on the activity level + diet of mom).
- can be used as a form of contraception (disclaimer: please use a back up method as it is not a full-proof method) because it decreases chance of pregnancy and delays menstruation (still haven’t got my period back and not complaining!)
and that’s all I have to say on this topic. As always, if you have any questions for me feel free to email or DM me on instagram @mombrainmondays.
Remember: Do your best and know that what your baby needs more than anything is a mom who is present and emotionally available to them. Trust your instincts. Don’t let anyone bully you for the choices you make. You got this mama!
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