Breastfeeding: How to Increase Your Milk Supply
Becoming a mother is a happy moment for a woman. After giving birth, one of your first responsibilities is breastfeeding your baby.
The first moment of breastfeeding can be challenging. Swollen and sore breasts, coupled with the fact that breast milk may not have started flowing yet, can make things difficult. Meanwhile, the baby is already crying because of hunger.
Breast milk is the first food a baby receives at birth, and exclusive breastfeeding is recommended for the first six months. Unfortunately, in some cases, breast milk production may not meet the baby's needs.
Stress, fatigue, and an unbalanced diet can contribute to this condition.
If you are worried about your milk supply, remember you are not alone. Many new mothers feel the same concerns.
Tips for optimal breastfeeding
1. Breastfeed as often as possible
Breastfeed your baby as often as possible. The more often your baby nurses, the more milk your body will produce. Breastfeed your baby whenever he is hungry and for as long as he wants, especially in the first few weeks when your body starts to build up its milk supply. Offer the second breast when the first is empty to optimize milk production.
Practice proper breastfeeding techniques by ensuring the baby’s latch and your positioning are correct. Indicators of effective breastfeeding include the proper alignment of the mother and baby, a good latch, and the baby’s effective sucking.
With the right technique, breastfeeding can be more comfortable and efficient.
2. No need to worry
You don’t need to worry about breast milk production. As long as the baby is active, breastfeeds regularly, and often wets diapers, it is a sign that the milk supply is adequate. Milk production usually becomes more consistent a few days after giving birth.
In the first days after giving birth, the milk produced is colostrum, a yellowish or clear liquid, with a volume of around 5-7 ml. Although small in quantity, colostrum is rich in protein and contains essential anti-infection substances that help boost the baby's immune system.
3. Try to rest
Lack of sleep can impact milk production. If possible, try to relax with your baby, get adequate rest, eat well, and breastfeed regularly. Of course, this is easier to do with the first child than if the mother also cares for older children. However, try to maintain balance and give your body the needed recovery time.
4. Create a comfortable environment
Stress and fatigue can reduce milk production, so it is important to manage stress well. Do not hesitate to seek support from your partner, family, or friends to care for other things.
Create a calm and comfortable environment during breastfeeding sessions. A relaxed atmosphere can help you feel more relaxed, leading to smoother milk production.
5. Stay hydrated
Dehydration can reduce breast milk production. In the busyness of caring for a baby, you may often forget to drink water. To overcome this, bring a water bottle wherever you go or keep it in the place where you usually breastfeed. In addition, consuming foods rich in water, such as fruits and vegetables, can keep you hydrated.
6. Maintain a balanced and healthy diet
Optimal milk production requires adequate nutritional intake. You can consume around 300–500 additional calories daily by choosing healthy foods, such as fruits, vegetables, grains, protein, and dairy products.
Eating foods known to boost breast milk production, such as katuk leaves, is recommended.
Katuk leaves contain phytosterol compounds that help boost breast milk production. The steroid and polyphenol content of katuk leaves can boost prolactin hormone levels, which aids and accelerates breast milk production.
A well-balanced diet not only helps you stay healthy but also provides the best nutrition for your little ones.
7. Try breastfeeding directly
For working moms or those who are often away from their babies, giving expressed breast milk is a common solution. However, when at home, you should still breastfeed directly. The baby's direct sucking on the breast not only strengthens the emotional bond between mother and baby but also naturally stimulates breast milk production.
8. Breast massage
Massaging the breasts can increase the volume and fat content of breast milk. A study published in the Journal of the Korean Academy of Nursing found that massaging the breasts for 30 minutes in the first 10 days postpartum can enhance milk production.
Breast massage also helps mothers feel more relaxed and comfortable. Another effective technique is oxytocin massage, which is done along the spine to stimulate the release of oxytocin, a hormone essential for milk production.
Steps to properly massage the breasts
1. Wash your hands first
Make sure your hands are clean by washing them with soap under running water before starting.
2. Back-and-forth movements
Place one hand under the left breast and the other hand above the breast. Move your hands slowly, back and forth. When the left hand moves forward, the right hand moves backward, and vice versa.
3. Up-down movements
Place both palms on the front of the breast. Move one hand up and the other down alternately. Repeat this movement 15–20 times.
4. Circular movements around the nipple
Make gentle circular movements around the nipple. Repeat 15–20 times.
5. Massage from the bottom to the nipple
Make a slow massage movement from the bottom of the breast towards the nipple.
6. Gently rotate the nipple
Use the tips of your thumb and index finger to twist the nipple gently. Do this several times gently to stimulate the flow of milk.
This massage technique smoothens breast milk and relaxes the body, making the mom feel more comfortable breastfeeding.
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Breastfeeding is a meaningful journey, although it often comes with initial challenges. With the right knowledge, support, and commitment, a mom can give her baby the best nutrition and emotional closeness.
Do not hesitate to ask for help if you are having difficulties, either from your partner, family, or health care providers.
Remember, every mother and baby has a unique breastfeeding journey. No matter what challenges you face, focus on your baby's needs and your health. With love and patience, breastfeeding can be a precious and unforgettable experience.
