What can i do to make my milk supply increase?

Are you tired of feeling like a cow being milked dry? Fear not, dear lactating lass! There are plenty of ways to increase your milk supply and keep your little bundle of joy happy and full. From natural supplements to practical tips, this guide will leave you udderly satisfied.

Drink up!

First things first, stay hydrated girl! Drinking enough fluids is the foundation for maintaining healthy breastmilk production. Experts recommend drinking at least 8 glasses of water per day (hydrate or die-drate!).

Aside from H2O, here are some drinks that can help with boosting your liquid gold:

Fenugreek Tea

Fenugreek contains phytoestrogens which have been known to promote lactation. Drinking fenugreek tea throughout the day can provide a significant boost in breast milk production (get ready for that sweet smellin’ maple syrup scent on ya BO).

Red Raspberry Leaf Tea

This herb has traditionally been used as a uterine tonic but it also helps stimulate milk flow by toning the muscles in the uterus and improving blood circulation (say goodbye to boring cups o’tea… let’s get wild with herbs).

Bonafide Provisions Chicken Bone Broth

Bone broth is known for its restorative properties but did you know it may also cause greater consistency in both quality and quantity of breastmilk? Try sipping on Bonafide Provisions chicken bone broth – made especially with nursing mothers in mind (chicken soup isn’t just good for colds anymore…it solves everything gals!).

Get Moving

Engaging in physical activity stimulates oxytocin (often called ‘the love hormone’) which promotes letdown reflexes crucial for lactation success (#fitboobmom). So dust off those running shoes and hit the pavement!

If that seems like a daunting task, consider these alternatives:

Prenatal Yoga (not just for preggos!)

Yoga can potentially aid milk supply by reducing stress and improving circulation (zen yourself into lactation bliss).

Dance Party with your Baby

It may sound silly but dancing around and holding your baby close boosts oxytocin release. And let’s be real, who doesn’t benefit from dance parties? (dance like no one is watching…now you have an excuse).

Fuel Your Body

What you eat actually does impact the quality of our breastmilk. Eating nutrient-dense foods helps make certain elements in larger supply – iron = red blood cell production/omega-3 fatty acids = brain power(baby-einstein booby juice?). Here are some food options to consider:

Oatmeal

Some studies suggest oatmeal can improve prolactin levels – a hormone vital to stimulating milk production. Plus it’s delicious! Add nuts or fruit on top for increased nutrition (breakfast will never bore you again!).

Flaxseeds

Flaxseed is packed with omega-3s which promote infant brain development and promotes the flow of liquipid gold(float to success formula). Try adding them to smoothies or as toppings on morning yogurt bowls (finally use those mason jars for their intended purpose).

Supplement Savvy

Sometimes we all need a little extra help from our friend: supplements . Here are some of the best known lactation boosting natural supplements:

Goat’s Rue

Goat’s rue increases glandular tissue growth while simultaneously promoting healthy liver function (#nursinggoats unite!).

Milk Thistle

Milk thistle contains silymarin, antioxidant responsible for protecting liver cells from damage while also increasing milk production -(#doublewhammy)(milk thistle FTW).

Brewer’s yeast

The holy grail of lactation supplements, brewers’ yeast is rich in protein, iron and B vitamins. You can mix it into your oatmeal for an extra milk-boosting breakfast (brewer’s choice)

Massage those mammaries

Massaging the breasts improves circulation which leads to increased milk flow(don’t leave those tatas hangin’!). Here are a few massage techniques that could help you:

Circular massages

Place your hand at the top of your breast and make small circles around it.Thereafter moving slowly downwards until you’ve massaged below each lump or where the breast ends (#circlesforlife).

Vertical line strokes

Place one hand just above a nipple then stroke straight down towards the nipple with medium pressure (go with gravity ladies! don’t fight it as well)

Conclusion

There ain’t no need to feel inadequate – there are plenty of fairly simple ways to keep up that liquid gold supply.(#yougotthislady) From teas, to bone broth, supplements to dietary tweaks – this guide should give mamas who want more boatloads of helpful tips.From now on ensure you stay hydrated,{start moving}, {give yourself good meals }, try some natural supplements or do some boob massage(actions) while watching Netflix , after all taking care of a new human isn’t easy so we moms need all the support (not judgment) we can get.#boobheaven #milkmamalife