Before giving birth, milk supply was probably something you didn't give much thought to. But after birth, the term milk supply and the associated worries are thrown around more than used nappies.
The leading reason why women give up breastfeeding prematurely is due to presumed supply issues. However, the truth is that nearly all women can make enough milk for their babies. And if milk supply is genuinely low, it's usually a temporary issue that some minor adjustments can improve.
Reasons why women think their milk supply is low
1. Baby is feeding more regularly
Babies go through stages of requiring more milk and, at other times, less milk. Infants wanting to feed more regularly can result from many factors, including growth spurts, comfort reasons, or sickness. Feeding more regularly is rarely an indicator of milk supply issues.
When your little one is experiencing a growth spurt, they will likely feed more often. This increased demand for milk signals your breasts, letting them know they need to make more. Pretty clever, isn't it?
Unfortunately, when this happens, many women mistake the increased feeding for not having enough milk and begin supplementing with formula. Unfortunately, as soon as you add formula, you break the signal to produce more milk. As a result, you begin to make less milk than your baby requires.
So, when your baby suddenly wants to feed more, the best thing you can do is hunker down on the couch and ride it out. We know it can be challenging, especially when you have other little ones to take care of, but remember that feeding more is the only way to support your bub through their growth spurt.
2. Baby feeds only feeds for a few minutes
As babies get older, they tend to feed for shorter periods. One of the reasons for that is babies become more efficient at feeding. As a result, some babies only need 4-5 minutes to drain each breast fully. This can be confusing for women who are used to feeding their newborns for 30+ minutes on each side and is another reason why women wrongly assume their milk supply is decreasing.
Distraction is another cause of short feedings. As our little ones grow, they become more aware of their surroundings, and as they feed, they might pop on and off as they look at the pretty colours and objects around them. This can be frustrating because the baby isn't getting a full feed, and they may want to feed again shortly after. Wearing a necklace that your little one can hold and play with is a great way to keep them entertained and focused while nursing.
3. Breasts feel soft/have reduced in size
Although it can be different for all mums, our milk supply establishes at around the 12-week mark. When you first give birth, your milk supply is based on your body’s hormones. When your milk supply becomes “established” your body’s milk supply is based solely on demand. At this time our breasts tend to become softer and feel less 'full'. Around this four-month mark, many women begin to supplement with formula, and this feeling of emptiness is often cited as the reason why.
Another reason why many mums stop breastfeeding around 4 months is because of changes in their baby’s sleep cycle. It is common for babies to experience a sleep regression at four months. Mums become used to their little ones sleeping long stretches at night, and now that they're waking through the night, many mums associate it with the 'empty' breasts and believe it is because they’re not producing enough milk.
Again, your milk supply has nothing to do with either of these factors. Mums need to push through this time because nursing becomes a lot easier and far more straightforward from this point on.
Causes of low milk supply
If you do actually have low milk supply, incorrect attachment to the nipple is the leading cause of low milk supply. There are many reasons why your baby may not be attaching correctly. Babies with lip and tongue ties often struggle to connect effectively, and this can result in damaged nipples and also inefficient feeding. When our little ones aren't nursing properly, our bodies perceive that there is less "demand" for milk, so we don't produce as much.
Inverted or flat nipples or holding bub in the wrong position can also cause attachment issues. All of these conditions can be identified and fixed with the help of a lactation consultant.
Other possible but less common causes include:
Interference from medication/taking the contraceptive pill
Ways to Naturally Increase Milk Supply
Health is holistic, meaning there are a number of methods you should incorporate if you want to boost your milk supply:
1. Breastfeed On Demand
That is, as often as your bub wants. 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.
2. Power Pump
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.
Finding ways to increase connection with your little one can also help to increase milk supply. For example, research shows that going skin-skin with your baby can help calm and relax both mum and bub by increasing the release of both prolactin and oxytocin. These two hormones assist your body in making and releasing more milk.
Stripping bub down and feeding with no top on is the easiest way to increase skin-to-skin connection. Many women also say the smell of their little one helps them relax, so don’t be afraid to have a big whiff!
4. 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).
5. Galactagogues (milk boosting foods)
Galactagogues are foods used to increase milk supply in breastfeeding women. They typically work by increasing prolactin levels, resulting in increased milk production. One of the easiest ways to incorporate galactagogues into your diet is through a breastfeeding specific health shake, like the In Shape Mummy Health Shake for Breastfeeding Mums.
The In Shape Mummy Health Shake is designed to support the needs of lactating women. Each shake is enhanced with two of the most potent galactagogues. In addition, they combine over 25 essential vitamins and minerals to ensure breastfeeding mums women are hitting their daily nutrient targets.
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.
Get In Shape + Boost Milk Supply
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 Energy while you Lose Weight with our Premium blend of Organic Pea & Brown Rice Protein, 25 Vitamins & Minerals, Probiotics plus Organic Superfoods.
Enhanced with Milk Thistle and Fenugreek which are herbs that have been used for centuries to Support Breastfeeding. Plus, Probiotics to help strengthen your babies 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 any shake purchase.
Mums are RAVING about the In Shape Mummy Health Shake...
★ ★ ★ ★ ★
"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 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 am so grateful for all the people behind the In Shape Mummy Health Shake. It has helped me lose my post-pregnancy weight in a healthy way and very helpful during days where I had to wake up early for school drop offs and going to work. I've lost 15 kgs and I couldn't be any happier. I've regained my energy and have lots of time to play with my 2 kids. It's breastfeeding-friendly which is even better for me because the nutrients this Healthy Shake has is good for my little one. I feel great and motivated to work out even more when I saw my results. I'm so in love with this Healthy Shake!!! Thanks to Lisa and the rest of their team. ♥️"
- Maureen, WA
★ ★ ★ ★ ★
"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 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."