How to Enhance Lactation Naturally

Ensuring a healthy milk supply is a top priority for many new breastfeeding mamas.  However, the process of establishing and maintaining a steady milk supply can sometimes be challenging. Fortunately, there are several natural methods that help enhance lactation, support milk production, and make your breastfeeding journey smoother. 

1. Stay Hydrated

As breast milk is composed of nearly 90% water, one of the simplest yet most effective ways to enhance lactation is to stay properly hydrated. It’s essential to replenish your body’s fluid reserves regularly as dehydration is one of the biggest causes of a decrease in milk production. We absolutely love including herbal teas, such as our fennel, ginger & fenugreek tea, which are excellent options for promoting hydration while offering lactation-boosting properties, as well as flavoured waters, to add some zing. 

2. Concentrate on a Nutrient-Rich Diet

Your body requires extra calories and nutrients to produce breast milk. Eating a balanced diet rich in whole grains, fruits, vegetables, healthy fats, and lean proteins is essential to keeping both you and your baby nourished. Incorporating some lactogenic foods (also known as galactagogues) can also help naturally increase your milk supply. Here are some foods that have been traditionally known to support lactation:

• Oats: Packed with iron and fibre, oats are an easy addition to breakfast that can help boost milk production. Low iron levels can negatively affect lactation, so eating oats can be especially helpful.

• Flaxseeds: Rich in omega-3 fatty acids and fibre, flaxseeds are thought to support hormonal balance and milk production.

• Almonds: A nutrient-dense snack, almonds are rich in healthy fats and calcium, both of which are beneficial for milk supply.

• Leafy greens: Kale, spinach, and other dark leafy greens are high in calcium, iron, and folate, supporting both overall health and lactation.

  
  

Consider adding these foods to your diet in the form of smoothies, salads, or as snacks throughout the day.

3. Breastfeed or Pump Frequently

Milk production is based on supply and demand. The more frequently you breastfeed or pump, the more milk your body will produce. It’s recommended to feed your baby every 2-3 hours, including at the night during the newborn phase. If your baby is not nursing often or efficiently, you can use a breast pump to stimulate production.

If you are struggling with consistent milk production, try the power pumping technique. Power pumping involves mimicking cluster feeding by pumping for 10 minutes, resting for 10 minutes, and repeating the cycle for an hour. This technique can help increase your milk supply within a few days.

4. Skin-to-Skin Contact

Skin-to-skin contact between a mother and her baby, especially during the early postpartum period, has been shown to stimulate oxytocin, the hormone responsible for milk let-down. Holding your baby close while breastfeeding or practising skin-to-skin during cuddles can help regulate milk production and improve bonding. It can also encourage your baby to nurse more frequently, which naturally boosts lactation.

5. Herbal Remedies

Several herbs have been used traditionally to support lactation. Some of the most popular galactagogues include:

• Fenugreek: A widely recognised herb for increasing milk supply, fenugreek is commonly taken in capsule or tea form. However, it’s important to consult with your healthcare provider before adding this herb to your routine, as it may interact with certain medications or health conditions.

• Blessed thistle: Often paired with fenugreek, blessed thistle is another herb that can help stimulate milk production.

• Moringa: Known for its nutrient-dense profile, moringa leaves are rich in vitamins and minerals that support overall health and lactation.

  
  

It’s always a good idea to consult with a healthcare professional or lactation consultant before incorporating any herbal supplements into your routine.

6. Rest and Reduce Stress

Rest and relaxation are often overlooked but crucial factors in milk production. Physical exhaustion and high stress can interfere with your body’s ability to produce oxytocin, which is needed for milk release. Try to get as much rest as possible, especially in the early weeks of postpartum, and consider techniques such as meditation, deep breathing exercises, or gentle yoga to manage stress levels. You can also consider asking for help from friends, family, or a postpartum doula to allow for more rest.

Additionally, if you are struggling with breastfeeding-related stress, consider reaching out to a lactation consultant for support and guidance, or try visiting your local breastfeeding café (you can get details from your health visitor). Sometimes, small adjustments to positioning or feeding schedules can make a big difference.

7. Massage and Compresses

Gently massaging your breasts or using warm compresses before breastfeeding or pumping can help stimulate milk flow. Breast massage can encourage the milk ducts to open and allow for better milk flow, while warm compresses can ease engorgement and help with let-down.

Here’s a simple massage technique to try:

• Gently place your hand over your breast and massage in a circular motion, moving from the outer edges toward the nipple.

• Use soft pressure, and avoid discomfort. You can do this just before a feeding session or when you feel your milk supply is slow.

  
  

8. Avoid Certain Medications and Substances

Certain medications, caffeine, and alcohol can negatively affect milk supply. If you’re experiencing issues with lactation, speak with your healthcare provider to review any medications or substances that could be interfering. It’s also recommended to limit caffeine intake, as it can dehydrate you and potentially decrease milk production.

9. Seek Professional Support

If you’re concerned about your milk supply or are finding breastfeeding difficult, don’t hesitate to seek professional help. A certified lactation consultant can offer personalised advice and strategies to address your specific challenges. They can assist with everything from latch issues to building a feeding schedule that works for you and your baby.

Enhancing lactation naturally is achievable with a combination of good nutrition, hydration, frequent breastfeeding or pumping, and self-care. While every mother’s breastfeeding journey is unique, these simple strategies can help support and maintain a healthy milk supply. Always remember to listen to your body and consult with healthcare professionals if you encounter difficulties. Whether through nourishing foods, herbal supplements, or support from a lactation consultant, there are plenty of natural ways to encourage lactation and ensure your breastfeeding experience is as fulfilling and comfortable as possible.