How to Boost Your Milk Supply Naturally
Everyone's breastfeeding journey is different. There's oversupply, undersupply, and the 'I've got no idea what is going on with my supply'. Sometimes it feels like your milk supply can drastically change from one day to the next.
The reason? Maybe you've been a little stressed. Possibly, you've just gone through a rough patch with sleeping, or you've been busy and didn't manage to eat enough to support your energy requirements for a couple of days.
When your supply is low, it can be highly distressing. Often Mum's will turn to supplementing with formula when this happens, but this can result in a further drop because you're essentially telling your body to make less milk instead of making more.
As long as you remain calm, you can effectively and quickly increase your milk supply. Here are our top 5 tips on how to boost your milk:
Breastfeed On Demand
That is, as often as the child wants. The number one way to increase your supply is to nurse more often. Our breasts produce milk in response to demand. So, you will naturally increase your milk supply by feeding more, expressing more, or combining both. If you've got the time, try a nursing holiday; this is where you cosy up on the couch, relax, watch a couple of movies and allow bub to feed as much as possible.
Power pumping is a technique women use to increase their milk supply. It mimics "cluster feeding’" a term used to describe when babies feed super regularly, usually during a growth spurt. Both power pumping and cluster feeding indicate an increase in demand and signal your breasts to produce more milk.
So, how do you power pump? Basically, you pump for a set amount of time repeatedly with breaks in-between. For example:
- Pump for 20 minutes
- Break for 10 minutes
- Pump for 20 minutes
- Break for 10 minutes
And you continue this for 1-2 hours. It’s a lot of effort, but it works. We recommend committing to 1-2 weeks to increase your milk supply.
Research shows that by stripping down and making skin contact with bubs, you can increase your level of oxytocin, the hormone responsible for milk ejection. If you're expressing, you can boost your oxytocin levels just by thinking about bubs, smelling them (or an item of their clothing) or looking at photos.
Take Care of Yourself
Your nutrient requirements are significantly higher when you're breastfeeding. Your baby is relying on you for 100% of their nutrition. So, you need to try your best to eat enough healthy food. Aim for a wide variety of fruits, vegetables, whole grains, high protein foods and good sources of healthy fats. Drink plenty of water and rest (as much as you can).
Eat Lactogenic Foods (galactagogues)
The word lactogenic comes from the Latin word 'LAC', which means milk and 'GENIC', which means producing. You can incorporate certain types of foods into your diet, which will do exactly this, produce milk. Oats, yoghurt, almond milk, almonds, salmon and sweet potato are all great choices.
Introduce a Lactation Aid
The In-Shape Mummy Health Shake for Breastfeeding Mums is jam-packed with lactation aids, including organic milk thistle and organic fenugreek. Along with 25 minerals, probiotics and organic vegan protein to nourish you and your bub. These shakes are an easy and effective way to not only get the nutrients you need but to also naturally boost your milk supply, especially when you're short on time. It's an all-in-one solution that tastes amazing.
The most important thing to remember is that our breasts are constantly making milk. But, factors like stress, tiredness and poor diet can decrease the amount. So, do your best to take care of yourself because you can't pour from a cup half full.
Fast Track Your Results with the In Shape Mummy Health Shake
Many Busy Mums don't have time to cook health food and exercise ALL the time.
Great news! Now you can Fast Track Getting In Shape with our Quick, Easy and Delicious Superfood Meal Replacement, the In Shape Mummy Health Shake for Breastfeeding Mums.
Support your Milk Supply and Boost Your Health while you Lose Weight with our Premium blend of Organic Pea & Brown Rice Protein, 25 Vitamins & Minerals, Probiotics plus Organic Superfoods.
Enhanced with natural and organic herbs that have been used for centuries to Support Breastfeeding. Plus, Probiotics to help strengthen your immune system.
100% Breastfeeding & Vegan Friendly. Contains NO Artificial Nasties, NO Soy, NO Dairy, NO Gluten & NO Caffeine. Made in Australia.
Enjoy as the Quickest and Easiest Healthy Meal!
FREE 12-Week Healthy Weight Loss Support Program worth $168 with first shake purchase.
Shevi is a qualified nutritionist with a bachelor’s degree in nutrition and food sciences. As a new mum herself, she is passionate about postnatal-related nutrition. Shevi has worked alongside some of the most famous leaders and celebrities in the fitness industry throughout Australia and the UK.
"I'm loving it so far.. I'm already down from in weight and I feel great :) Not exaggerating when I say this is the best purchase I ever made .. can't wait to get to my first mini goal of 65kgs then set my new goal of 60kgs :) .. so far it's been life changing, thank you so much!! It has literally boosted my milk supply. I used to pump 160mls and now I average 240mls .. I've never been able to get that."
- Tania, Vic
"I've lost 35 kgs thanks to the In Shape Mummy Health Shakes. 110 kgs to 75 kgs! Juggling two little boys under 2 years old doesn't leave much time for healthy choices for Mummy and the In Shape Mummy Health Shake is such an easy solution to get all the goodness I need to keep going! My older son is 20 months and I didn't get the chance to lose the weight gained whilst carrying him before I was pregnant again with baby #2. I easily gained 40kgs across the two pregnancies and no thanks to terrible pelvic pain in pregnancy #2 wasn't able to keep active. Now that my second son is here and the pelvic pain has gone I have stuck to replacing breakfast with my shake and walking every morning for the duration of the morning sleep. Some days I will do a second shorter walk during his nap. I'm still able to enjoy yummy healthy foods and definitely do not feel like I'm going without. I no longer crave sugary foods as the shake sets me up for the day with its magical satisfying ingredients! The shake has become even more of a must since returning to work! If I thought I was busy before, life just got a whole lot busier! Now that I've lost the weight, I have more energy, zero aches and pains and have a better mood. I tell all my friends about In Shape Mummy because easy weight loss doesn't need to be a secret! Xx"
- Carly, Vic
"I discovered In Shape Mummy Health Shakes not long after my second baby was born. He has an intolerance to dairy so I was looking to find something that was safe for breastfeeding, and also vegan friendly. I have recently started a detox program with the help of a naturopath. She was so impressed with the ingredients that she has encouraged me to continue having it! In Shape Mummy has not only helped me lose the 26 kgs I put on in pregnancy, but it’s helped me nourish my body when I’ve been time poor and sleep deprived. It’s the only shake that I actually enjoy the taste of! My breakfast everyday includes ice, almond milk, water, a banana and my In Shape Mummy (my current fave is the caramel fudge!). At 11 months postpartum I feel great! And my breastfeeding journey is still going strong - my milk is in perfect supply for what Bub needs. I cannot recommend In Shape Mummy Health Shakes more highly!”
- Melanie, Vic
"I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. I started at size 22 and am a loose size 12 at the moment… and nearly a 10! I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain.
7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! My advice to other mums is “stick with it and don’t give up!” Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed."
- Jess, NT