As a mom that struggled with breastfeeding, primarily with a lack of milk supply, I really advocate for lactation self care. It’s being proactive in intentionally giving your body and your baby what you both need nutritionally as well as helping with the aide of milk production. Furthermore, taking care of your mental, physical, and emotional health in addition to your nutritional health. As a mental health clinician, I know there is a correlation between anxiety, nutrition, and milk supply. If we as moms lack self care, our lactation will also suffer. Our bodies go through so many hormonal, physical, emotional, and mental changes postpartum, we need all the support we can get. All moms are superheroes and even superheroes need the right fuel.
Yet as a first time mom I thought breastfeeding would be easy. It was supposed to be a natural process. A mother’s body was meant for this purpose right? I naively thought that just because I birthed a baby that my body would automatically produce as much milk as my baby needed for as long as I wanted. I expected blissful moments of easy bottomless feeding and bonding with my baby and even though I definitely had blissful bonding time that I will never forget, the feeding aspect was a little short of being blissful and bottomless. And breastfeeding, although natural, was not an easy process and I quickly learned that lesson.
When I first started breastfeeding, I wanted all of the benefits it lended. I wanted to reduce my risk of having my breast cancer return and lessen my chances of postmenopausal osteoporosis. I also wanted to reduce my daughter’s risk of SIDS and increase the antibodies from the milk that would help her fight off viruses and bacteria, lower her risk of having asthma and allergies and other health issues like ear infections, pneumonia, and chronic conditions, as well as give her a boost in her IQ level. Plus, I wanted to have a special bond with her that I thought breastfeeding would lend itself to and also save money since breastfeeding was free.
From the moment I first tried feeding my daughter, breastfeeding seemed like it was going to be everything I thought it would be. I felt very lucky that it seemed to be so easy for me compared to other moms I knew at the time. My daughter latched easily, didn’t have a tongue or lip tie, and didn’t need a nipple shield to drink. However, as soon as I arrived home, I had a little taste of how difficult breastfeeding could be. My nipples became dry and chapped and it was painful every time she latched. I had no idea my left side (the side that I didn’t have lumpectomies) would produce almost double the milk and leave her vomiting every time she drank from that side first thing in the morning because it was producing so much too quickly. And the side I did have my surgeries would make less than half of the milk of the other side and eventually almost none. You see, the tissue that was removed from that side impaired some of the milk ducts and I was warned from the doctors that my milk production on that side would be slim to none. But I was grateful to be cancer free and was willing to sacrifice breastfeeding on that side if I had to – well that decision is always easy and am fortunate beyond imaginable that I still have my breast and my life but the thought of not nursing on that side was much easier before I knew what it was like to be a mom and want to nurse my baby from both sides. I feel like I am not giving enough with only one side.
But then after two months of being home on maternity leave I went back to work. It was then that everything changed. Little did I know that my milk supply wouldn’t be as bountiful and that if I didn’t keep up with feedings and pumping, it would soon rapidly deteriorate. I took for granted that it would always be there. At the time, I wasn’t educated on products that could help with my milk supply.
When I first went back to work after having my daughter, I was managing a behavior program at a local non-profit and although I had an office on our main campus, I was often driving from meeting to meeting all over town. Most of the time I didn’t have a place to pump or I was too embarrassed to ask. Other times I forgot or time would just evaporate and hours would go by because I was so busy and wasn’t thinking about it. Because of this schedule, I often would go hours without eating or drinking, which I know didn’t help. I’m sure I was dehydrated and wasn’t consuming the recommended calories I should have. I was losing weight quickly and was back down to my pre birth weight in no time. It also didn’t help that my breasts didn’t get engorged or hurt if I went a long time between feedings or pumping so it wasn’t necessary to find a release as other moms did. I would sometimes go 5-6 hours without feeding or pumping. My milk supply may not have ever been very plentiful to begin with and even after going that long, I sometimes wouldn’t even produce much milk. I was literally running myself ragged.
I have always been a mom on the go. Whether I have been working, traveling, or driving around town running errands or creating play dates, I didn’t take enough time to take care of my body. And I typically would remember to pack snacks for my daughter but not for myself. What I needed was something efficient to take with me to keep up my energy and milk supply.
About 2-3 months after I went back to work, someone suggested I get a car adapter so I could pump in my car to and from meetings and throughout the day with some privacy when I was on the go. Although this helped tremendously, it didn’t solve the problem. I ended up consulting with a lactation specialist when my daughter was 6 months old, and with her help, I was able to get a boost in my milk supply and continue nursing for a few more months. I was instructed to pump after every feeding and every two hours in between feedings as well as take supplements and it was just too much. My entire life was about breastfeeding and it often led to so much agony that my milk supply stayed low because of all the stress I was feeling. My schedule continued to be busy and it just wasn’t possible to keep up this routine as a working mom. If you’ve ever been a pumping mom, you know the set up, the pumping, and the clean up isn’t easy.
With the continued time lapse between feedings and pumping sessions, stress, and not eating and drinking properly, I lost my milk supply when my daughter was 10 months old. I was devastated and remember crying after her final feeding. I felt like I was not a good mother and that I disappointed her (and me) somehow. I had so much guilt and so many regrets. But there was also a part of me that was relieved. I was prisoner to my pump and was happy to give it up. I wasn’t in fear any longer that she would bite me again as it hurt so much the first time since her first teeth came in around 5 months old! I could finally wear regular bras and clothes that didn’t revolve around making breastfeeding more manageable. I could sleep through the night and my husband could be more involved with the feedings. I felt like I was becoming “me” again and to a certain extent it was a nice feeling to get my life back as I once knew it. Luckily I had enough milk saved in the freezer that I was able to use half breastmilk and half organic formula until she was 11 months old. We then used organic formula for the next month or so until she switched to exclusively hemp milk soon after her first birthday.
As a mom that’s been there, I educate moms as much as I have the opportunity in sharing my story and providing helpful resources. You just don’t know until you know. When I educate new moms on products to help their milk supply, I tell them to stock up. My best advice is to be educated, proactive, and preventative. So don’t wait. Act now. Take your lactation self care into your own hands. Your baby will thank you later!
For some moms, milk supply comes easy. Some moms start lactating before baby is even born and have so much milk, they are in pain and are constantly feeding and pumping and even donating unused milk. For other moms, it can be very difficult to sustain enough milk to not only nourish your baby but to breastfeed for as long as you’d like. Milk is treated like pure gold, and understandably so. You want more than anything to feed your baby with your own milk.
As always, I recommend talking to your OB/GYN, your family physician, or your baby’s pediatrician before trying any supplements or adding anything physically or nutritionally to your diet in regards to breastfeeding. The general recommendations and suggestions below are from personal experience and a tremendous amount of research form various sources.
So if you have a low supply, here are some tips to boost your milk supply, even before your baby is born!
Be Prepared!
See a lactation consultant while you are still pregnant. Know what to expect and what you can do before your milk supply dwindles. Sometimes if you wait too long to get help, your milk supply is low enough where it may not come back. Contact your local Le Leche League. Le Leche League is an international nonprofit organization dedicated to providing education, information, and support for breastfeeding moms. Visit www.llli.org for your local leader and for more information. You can also try searching for a local baby store or hospital that offers lactation groups and support.
Pump Often!
As a mom, you will go to any length to keep your baby safe, fed, clean, and happy. You will do whatever it takes to make sure you feed on demand or pump when you are away from the baby. If you have to travel without your baby, are a working mom, or have a baby that cannot latch for some reason, you tote around your pump wherever you go and find any available room, office, or bathroom stall you can that has a lock so you can pump privately multiple times throughout the day. And if you are like me, you buy a car adapter for your pump and pump in the car on the go! Lactation experts recommend pumping first thing in the morning (in addition to your baby’s first feed of the day) because you produce the most milk in the morning. You can also pump right after each feed to build a higher supply. You can also pump between feeds, either 45 minutes after the feed or 60 minutes before the next feed. Most moms can maintain milk supply if they pump 6-7 times a day (approx every 2 hours when you are not with baby). If you are solely pumping, then plan to pump about 8-10 times a day. Typically the more your baby feeds and or the more you pump, the more milk your body will create.
Stock up on Snacks!
There are certain foods that are known to boost your milk supply. Oatmeal is one of those foods. You can also try a tea or a supplement with fenugreek in it. Other lactation boosting foods include flax, brewer’s yeast, nuts, and sunflower seeds. You can make your own lactation cookies with most of these ingrediants or even buy some at the store. Cookies are yummy, don’t get me wrong, but what I prefer even more than cookies are lactation granola bars.
Drink Water!
When mommy drinks, baby drinks. Most lactation consultants recommend breastfeeding moms drink 8-10 eight ounce glasses of water a day. I am not very good about drinking water, so if I need more liquids I add a little cucumber, lemon, and mint to my water and it goes down much quicker and easier!
And as for me, I no longer view breastfeeding as easy. It is a 24/7 job. And although I have loved bonding with my babies and giving them all the benefits of my milk, it is hard work. Getting up throughout the night to feed is exhausting. Pumping is hard and inconvenient. Not being able to have certain freedoms can be frustrating. Having to wear specific bras and clothes in order to nurse easily is overwhelming. Using a nursing cover in public is awkward and irritating. And constantly having to keep up my milk supply is a never-ending task. It’s not as natural as I always thought. It takes work and I have to be mindful and proactive. But it is a beautiful gift and worth every feeding that I can give my baby. I wouldn’t change it for the world and hope I can inspire other moms to do the same.
