After giving birth to their first child, a lot of mums have a lot of concerns. Some worry about the baby’s sleep or his health or if their child is getting enough food, many thinking they need to produce more breast milk.

In comparison to formula, one cannot measure the quantity of breast milk eaten by the baby so it is easy for a mother to assume she is producing insufficient breast milk.

As prevention is always key, we made a list that could answer a question that is on the lips of many mothers: “What can I do to increase lactation? “.

See Also: How to recognise an oversupply of breast milk

  1. Drink plenty of water

The production of breast milk is directly linked to how much water you drink. So not only do you need to eat healthily, you also need to drink enough water. The ideal amount is between 10 and 12 glasses every day. You may find this difficult at first but start by paying attention to when you get thirsty.

2. Foods

Some products contain substances known to help mothers produce more breast milk.

  • Fennel Seeds
  • Garlic
  • Cumin seeds
  • Black sesame seeds
  • Basil
  • Dill seeds
  • Green vegetables
  • Red vegetables
  • Oats

3. Give your body enough food, sleep and relaxation

Eating all those aforementioned foods will be beneficial only if you maintain a normal calorie intake. The daily calorie intake should be no less than 1,800 calories.  Dieting makes sense only after the nursing period has ended. Not only will it make you feel tired, but it will affect your breast milk as it won’t contain all the important substances necessary for the baby’s development.

Stress could also inhibit lactation so try to relax before breastfeeding or pumping.

See Also: How to decode your breast milk

4. Frequent Breastfeeding

The higher the demand for breast milk, the more will the body produce. Try to nurse at least 8 times every day and then slowly increase the rate.

  1. Gently massage your breasts while feeding

A good technique is to use breast compression thus helping your baby receive more hindmilk. When it comes to newborns, they often fall asleep once the milk flow decreases, even if they hadn’t eaten enough yet.  So by applying breast compression, you will prevent this unwanted event.

  1. Make an appointment with your doctor

If you feel have been noticing a weaker lactation in the last 2 weeks, it might be the time to consult your doctor. He might recommend you certain natural supplements like fenugreek, blessed thistle, brewer yeast or red raspberries.



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