I would like to start by saying that of my own three children, each breastfeeding experience was entirely different. With my first, I made so much milk I didn't know what to do with it. That's not to say the breastfeeding journey itself was easy!
With my second, I struggled to make enough at all! I have my guesses why, but in the end it left me feeling guilty and overwhelmed.
With my third, I made enough. Nothing more, nothing less, and my body simply stopped producing when we weaned. That being said, I have heard many moms say that breastfeeding is the hardest thing they have ever done and it hasn't surprised me one bit! Every experience is different.
I've been there momma. With my second child, I was left in awe of what I was doing wrong. Especially after the first had been such a night/day difference! Our experience was unpleasant, leaving me to desperate to prepare my body before my third was born. Determined, I researched how to recognize the signs of low milk supply and how to use lactogenic foods to increase breastmilk supply.
It is my entire belief that food is the most underestimated and unused form of medication. It is never too late to start eating healthier. Likewise, it is never too late to change your low milk supply. The sooner you eat healthier, even before/during pregnancy, the more prepared your body will be to supply milk. Although it may be necessary to supplement, it does not have to be the end of your breastfeeding journey.
Let me first be clear that you DO NOT have to be your babies only source of nutrition. The reason I stress this is because it was something I had to come to terms with as well with my second and I do not want you to give up the way I did thinking otherwise. Take some of the pressure off of yourself so that you can recognize that every drop you are able to supply is considered a gift, even if it isn't as much as you would like it to be! Be proud of your efforts!
When my daughter was born and my milk supply plummeted, I asked myself "WHY!?" time and time again. In hindsight, there were MANY things that could have been a major roll in why I wasn't making milk. Anything from not enough prolactin receptors, which develop in the early weeks of breastfeeding, to what I was eating (or wasn't because I wanted to lose that baby weight! Yikes!). To increase your receptor production early on, have frequent nursing sessions in the very beginning. Don't be afraid to add an extra nursing or pumping session in here and there. Stimulate your nipples by massaging them gently for a couple of minutes prior to both.
Something to keep in mind:
In order to signal to your body that your breasts need to be making MORE milk, you must empty them completely at every nursing/pumping session. Be sure to make sure the breast shield that comes with your pump is the correct size for your breasts! Do not underestimate the importance of this part because the proper latch and adequate sucking strength will signal the body to continue production of milk supply!
Let's talk NUTRITION! (It's my favorite topic!) Specifically, WHAT TO EAT WHEN BREASTFEEDING!
Let me start by saying you should eat a lot! Breastfeeding will burn calories like crazy because your body is constantly making and supplying milk! Your body is always working, even when you are resting! Do not underestimate how much you should be eating (and drinking! Lots of water momma!). Ok, here are the "must haves" you should be adding to every grocery trip!
Vegetables
A great supply of Vitamin A, Vitamin C, Folate, and Calcium. To get these vitamins and nutrients you'll want to focus on the nutrient dense veggies the most! Things like spinach, kale, broccoli, carrots, sweet potatoes, asparagus, green beans, and beets! Fruits To prevent anemia, vitamin rich fruits are a great addition to your diet. Not to mention there are added benefits from the fibers in fruits like oranges, bananas, apricots, blueberries, strawberries, cantaloupe, avocado, and papaya! Proteins During pregnancy, your body uses most of its iron stores to support your growing baby. Iron is an essential component in breastmilk, so a great way to restock your body on the proteins it needs for making the milk after labor is by eating things with fatty acid will help promote healthy brain and eye growth for your baby! Although, while being cautious about your meats, you should be eating things like free-range chicken, grass-fed beef, wild caught salmon, wild caught cod, a variety of legume, and eggs! (We get the majority of these things from a local farmer! Don't be afraid to skip the grocery store and ask your local farmer about the cost of their eggs/chicken/cow/etc. While buying in bulk can be an upfront cost, it generally saves you a lot of money in the long run!) Nuts and Grains Raw nuts are great for nutrient rich breast milk! Oatmeal, Brown Rice, Pumpkin Seeds, Almonds, Cashews, Macadamia Nuts, etc. are a few of my favorite things! Even better, create a nice bowl of oatmeal in the mornings that include a variety of nuts, seeds, and berries! Fats Specifically, HEALTHY FATS. Fats like omega 3 and 6, which are an essential part of making breast milk! Avoid hydrogenated oils (known to cause cell mutation a.k.a. cancer) and are not at all good for you or your baby! Consider adding a tablespoon of flaxseed to your morning smoothies! My go-to for adding oils to my cooking/baking are things like coconut oil, olive oil, sesame oil, ghee (we make our own), avocado oil, flaxseed oil, hemp oil, etc. Herbs and Spices
In my health/fitness coaching days, I would call these "freebies" because they add flavor to every dish without going against your portion sizes! Anise seeds are known for not only increasing milk supply but also helping ease gas and colic. Caraway seed also helps to alleviate gas pains. Others herbs and spices that specifically help to increase milk supply are alfalfa, ginger, garlic, cumin, anise, caraway, coriander, dill, and fennel. Beverages You will need plenty of water to support your body and your milk production! In fact, aim to drink at least ten 8 ounce glasses of water each day! Your urine should run clear as a sign that you are well hydrated! On top of that, you can support your nutrient dense diet by adding in things like milk, lactation tea, coconut water or coconut milk, and almond milk (my personal favorite).
THINGS YOU SHOULD AVOID Consider lack of sleep, large amounts of stress, not enough calories, and high doses of caffeine to be a large part of this list. You may also see a large dip in supply when you go back on a birth control pill.
Otherwise, Caffeine, Alcohol, Peppermint (unfortunate but true), Oregano, Sage, Parsley, GMO's, artificial ingredients (look at those labels sister!), and tobacco are all things you will want to avoid as a breastfeeding momma!
There was a time that I wanted so badly to be the provider for my sweet baby, having a low milk supply kept me feeling uncertain, and frankly - it's scary! I get it. I remember coming to terms with the fact that I would need to fight for my supply and supplement if necessary. Being this intentional about my diet helped and I was able to reach full supply some days. Other days, not so much. Don't be afraid to refuse to quit. No matter what, I hope that your journey is easier than mine was and you will find this list to be helpful in your preparation going forward! Grace, Not Perfection! You are perfectly imperfect, just as you are!
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