We've all been there: you're going along, nursing happily and then it happens. Baby pulls off, looks at you and starts screaming. You do the "squeeze check" to see if the letdown has happened, and realize, shit, there is NO milk coming out! The panic sets in, baby is still screaming, and you are stressing your head off as you try to calm baby down enough to get a bottle of freezer milk ready for him.
It's enough to make any mom feel like a failure, especially if it happens to be a regular occurrence, as is with me. You cry, you stress, and you know that just makes things worse but you can't help feeling like a failure that you aren't up to the job of nourishing that little person who depends on you for sustenance.
Below is my tried-and-true list of what works for me. I am by no means an expert or lactation consultant, and will always recommend you start there, like I did. Those ladies are experts and are amazing. But after that visit with them, or while you are waiting for their visit, try these tips to help get that milk flowing!
1) Milk Tea. There are a ton of them on the market, but the one I found works best for me is Mothers Milk Tea by Traditional Medicines. Have a cup 2-3 times a day for best results, then 1 per day or every other day after supply resumes.
2) Good Fats. Whole, nutrient dense foods like avocado, coconut oil, hummus, eggs (if baby can handle), whole fat yogurt (again, if baby can handle dairy), almonds, and grassfed butter are all amazing at helping enrich and build your milk supply.
3) Healthy Diet. We all know you are working your ass off (literally) to lose the baby weight. However, if terribly restricting nutrient and calorie intake, your supply will be one of the first things to go, even before any of the weight comes off. Make sure you are getting about 400-500 extra calories a day, and including enough protein and fat, which are the building blocks of baby's milk.
4) Lactation Cookies. Seriously, they work. I promise. And they taste amazing! You can check out my recipe for Gluten Free Peanut Butter Lactation Cookies here, or check out my favorite recipes pinned on my After Baby board on Pinterest. If you don't have time to make them, head on over to Babies 'R Us, and pick up a few location cookies. Do about 3 a day for 2-3 days to really see an improvement in supply.
5) Mind the Exercise. As hard as it is, some of us simply cannot go as hardcore in our workouts as we used to before baby. It depletes our hydrations, and nutrients, two key elements in making the milk. Keep exercising, but scale it back a bit and make sure to eat, and hydrate. For example, if I know my supply is low, I will go for a long walk or a short jog or PiYo workout instead of a long run or heavy weight session.
6) Power Pump. This one is tedious, I won't lie. Pump for 10 minutes on, 10 minutes off for an hour. At least once a day. Every time the nipples are stimulated with a sucking motion, it signals our bodies to produce more and more of that liquid gold. So when baby is sleeping or just isn't interested in nursing, pull out the pump, turn on a show and go to town. Try not to get stressed or frustrated that you only pull 1/2 an ounce or so. It's the motion that will help with the next time you need to nurse.
7) Nurse, Nurse, and Nurse Some More. Every time baby is calm, especially after a nursing session, let them go a little longer to help signal a second letdown. Again, the more the nipples are stimulated, the more signals are sent out to make more milk. Also, try to drain the breast completely at each nursing session. When the breasts are empty, they have a lower supply of FIL, which is a milk blocker. Also, an empty breast means no blocked ducts which can lead to mastitis, which will lower your supply as well.
8) Nurse on Demand. My favorite phrase that I've heard repeatedly is "watch the baby, not the clock." Just like we are not hungry at the same time, day in and day out, neither is baby. Especially during a growth spurt. When baby is giving hungry cues: fussing, rooting, eating hands, shoulders, your nose, etc. get that baby on the boob! Again, the more the nipples are stimulated.....say it with me kids......THE MORE MILK WILL BE MADE!
8) Warm Your Ladies. Cold on the breast will shrink the ducts down and signal a stop to your milk. Keeping them warm, especially wet warmth will do just the opposite. Put warm washcloths on while nursing, or schedule your shower at night around the time you know baby will be waking to nurse.
9) Night Nursing or Pumping. Our breasts make the most milk between 1 and 5 am. Try to get your little one on there to keep the supply up. If not night nursing, try to get up at least once to pump.
10) A Drink. No, do not go get hammered unless you have backup milk, that can actually reduce your supply. But a stout beer will help build your supply because of the brewers yeast. And when all else fails, a small glass of wine will help relax you. And a relaxed momma is a well supplied momma.
And just remember, if for some reason you milk has depleted to the point of no return, there are pharmaceuticals the doctor can give you that should work. If not, then don't fret. You have given your baby as much milk as you can, and each drop of liquid gold is so precious that you should rejoice in the fact that you were able to give your baby as much as you could :)
It's enough to make any mom feel like a failure, especially if it happens to be a regular occurrence, as is with me. You cry, you stress, and you know that just makes things worse but you can't help feeling like a failure that you aren't up to the job of nourishing that little person who depends on you for sustenance.
Below is my tried-and-true list of what works for me. I am by no means an expert or lactation consultant, and will always recommend you start there, like I did. Those ladies are experts and are amazing. But after that visit with them, or while you are waiting for their visit, try these tips to help get that milk flowing!
1) Milk Tea. There are a ton of them on the market, but the one I found works best for me is Mothers Milk Tea by Traditional Medicines. Have a cup 2-3 times a day for best results, then 1 per day or every other day after supply resumes.
2) Good Fats. Whole, nutrient dense foods like avocado, coconut oil, hummus, eggs (if baby can handle), whole fat yogurt (again, if baby can handle dairy), almonds, and grassfed butter are all amazing at helping enrich and build your milk supply.
3) Healthy Diet. We all know you are working your ass off (literally) to lose the baby weight. However, if terribly restricting nutrient and calorie intake, your supply will be one of the first things to go, even before any of the weight comes off. Make sure you are getting about 400-500 extra calories a day, and including enough protein and fat, which are the building blocks of baby's milk.
4) Lactation Cookies. Seriously, they work. I promise. And they taste amazing! You can check out my recipe for Gluten Free Peanut Butter Lactation Cookies here, or check out my favorite recipes pinned on my After Baby board on Pinterest. If you don't have time to make them, head on over to Babies 'R Us, and pick up a few location cookies. Do about 3 a day for 2-3 days to really see an improvement in supply.
5) Mind the Exercise. As hard as it is, some of us simply cannot go as hardcore in our workouts as we used to before baby. It depletes our hydrations, and nutrients, two key elements in making the milk. Keep exercising, but scale it back a bit and make sure to eat, and hydrate. For example, if I know my supply is low, I will go for a long walk or a short jog or PiYo workout instead of a long run or heavy weight session.
6) Power Pump. This one is tedious, I won't lie. Pump for 10 minutes on, 10 minutes off for an hour. At least once a day. Every time the nipples are stimulated with a sucking motion, it signals our bodies to produce more and more of that liquid gold. So when baby is sleeping or just isn't interested in nursing, pull out the pump, turn on a show and go to town. Try not to get stressed or frustrated that you only pull 1/2 an ounce or so. It's the motion that will help with the next time you need to nurse.
7) Nurse, Nurse, and Nurse Some More. Every time baby is calm, especially after a nursing session, let them go a little longer to help signal a second letdown. Again, the more the nipples are stimulated, the more signals are sent out to make more milk. Also, try to drain the breast completely at each nursing session. When the breasts are empty, they have a lower supply of FIL, which is a milk blocker. Also, an empty breast means no blocked ducts which can lead to mastitis, which will lower your supply as well.
8) Nurse on Demand. My favorite phrase that I've heard repeatedly is "watch the baby, not the clock." Just like we are not hungry at the same time, day in and day out, neither is baby. Especially during a growth spurt. When baby is giving hungry cues: fussing, rooting, eating hands, shoulders, your nose, etc. get that baby on the boob! Again, the more the nipples are stimulated.....say it with me kids......THE MORE MILK WILL BE MADE!
8) Warm Your Ladies. Cold on the breast will shrink the ducts down and signal a stop to your milk. Keeping them warm, especially wet warmth will do just the opposite. Put warm washcloths on while nursing, or schedule your shower at night around the time you know baby will be waking to nurse.
9) Night Nursing or Pumping. Our breasts make the most milk between 1 and 5 am. Try to get your little one on there to keep the supply up. If not night nursing, try to get up at least once to pump.
10) A Drink. No, do not go get hammered unless you have backup milk, that can actually reduce your supply. But a stout beer will help build your supply because of the brewers yeast. And when all else fails, a small glass of wine will help relax you. And a relaxed momma is a well supplied momma.
And just remember, if for some reason you milk has depleted to the point of no return, there are pharmaceuticals the doctor can give you that should work. If not, then don't fret. You have given your baby as much milk as you can, and each drop of liquid gold is so precious that you should rejoice in the fact that you were able to give your baby as much as you could :)
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