If you’re concerned about a drop in your breast milk supply, you’re definitely not alone. Many breastfeeding parents experience fluctuations in milk production, and while it can feel worrisome, there are numerous steps you can take to address the situation. Understanding the common causes of a reduced milk supply and how to tackle them can help you get back on track. Here’s a comprehensive breakdown of what you can do if your breast milk supply goes down.
1. Understanding What Affects Milk Supply
The first step is to understand why your milk supply might decrease. There are several reasons this could happen, and often, it’s not an immediate reflection of your body’s ability to produce milk in general. Here are some common factors:
A. Hormonal Changes
Hormones like prolactin and oxytocin play major roles in milk production. After birth, your body naturally produces these hormones in response to breastfeeding. However, fluctuations in hormones due to factors like stress, menstruation, pregnancy, or starting birth control can impact milk supply.
B. Inadequate Milk Removal
Breast milk production operates on a supply-and-demand principle. If milk is not being removed from the breast frequently or effectively, your body may reduce production. This can occur if you are supplementing with formula, using a pacifier too much, or if your baby is not latching properly.
C. Dehydration or Poor Nutrition
Your body needs adequate hydration and nutrition to produce milk. If you’re not drinking enough fluids or not eating a balanced diet, your milk supply might decrease.
D. Stress and Fatigue
Physical and emotional stress can affect your body’s ability to produce milk. Lack of sleep, feeling overwhelmed, or not having enough support can lead to a reduced milk supply.
E. Health Conditions or Medications
Certain medical conditions, like hypothyroidism or polycystic ovary syndrome (PCOS), can impact milk production. Some medications, such as those used for allergies or to control blood pressure, can also lower supply.
F. Growth Spurts and Developmental Milestones
Your baby’s needs change over time. During growth spurts or developmental milestones, your baby may nurse more frequently, which helps signal your body to produce more milk. If you experience a drop during these times, it may be temporary as your body adjusts to your baby’s new needs.
2. What You Can Do to Boost Milk Supply
If your milk supply drops, don’t panic. There are a variety of strategies you can try to increase your supply. Remember, breastfeeding is a journey, and it’s okay to ask for help or make adjustments along the way.
A. Frequent Breastfeeding or Pumping
The most effective way to boost your milk supply is to increase milk removal. If your baby is nursing less, consider offering the breast more often. Aim to breastfeed every 2-3 hours during the day and more often at night if possible. If your baby is not nursing frequently, consider pumping in between feedings to ensure milk is being removed and to signal your body to produce more.
B. Ensure Proper Latch
A poor latch can prevent your baby from effectively draining the breast, which can lead to a decreased milk supply. If you’re unsure about your baby’s latch, consult with a lactation consultant who can assess it and help you improve it.
C. Offer Both Breasts at Each Feeding
Try offering both breasts during each feeding to ensure your baby is getting enough milk. Sometimes babies will empty one breast but still be hungry, so switching sides can help increase milk production.
D. Power Pumping
Power pumping mimics cluster feeding and is a technique where you pump for 20 minutes, rest for 10 minutes, pump for 10 minutes, rest for 10 minutes, and then pump again for 10 minutes. This can help signal to your body that it needs to produce more milk, and you may see an increase in supply after doing this for several days.
E. Drink More Fluids
Staying hydrated is crucial for maintaining milk production. Make sure you’re drinking enough water throughout the day. While there’s no specific amount that’s universally required, aiming for 8-10 cups of water per day is a good starting point. If you’re thirsty, drink more.
F. Eat a Balanced Diet
Your body needs nutrients to produce milk, so be sure you’re eating a well-rounded diet. Include plenty of whole grains, fruits, vegetables, lean proteins, and healthy fats in your meals. Foods like oats, almonds, spinach, and salmon are known to support milk production.
G. Avoid Stress and Prioritize Rest
Taking care of yourself is just as important as taking care of your baby. Stress and exhaustion can hinder milk production, so try to rest when you can. Consider asking for help with household chores or child care to give yourself some time to recharge. Practicing relaxation techniques like deep breathing, meditation, or yoga can also reduce stress levels.
H. Use Breastfeeding Supplements
There are several herbal supplements that are believed to help increase milk supply. Fenugreek, blessed thistle, and moringa are some examples of herbs traditionally used to promote milk production. However, it’s important to talk to your healthcare provider before starting any supplement to ensure it’s safe and appropriate for you.
I. Consider Galactagogues
In addition to herbal supplements, there are galactagogues, which are foods and substances believed to promote lactation. Oatmeal, brewer’s yeast, and garlic are examples that some people find helpful in boosting milk supply.
J. Check for Medical Issues
If you’ve tried various strategies without success, it may be helpful to check in with your healthcare provider. Conditions like hypothyroidism, anemia, or polycystic ovary syndrome (PCOS) can impact milk production. If you’re on any medications, check with your doctor to see if they could be affecting your supply.
3. When to Seek Professional Help
If your milk supply doesn’t improve despite trying these strategies, it’s time to seek professional support. A lactation consultant can assess your baby’s latch, your breastfeeding technique, and your pumping routine to give you personalized recommendations. If there are concerns about your health or your baby’s growth, your doctor or pediatrician may need to get involved.
A. Lactation Consultant
A lactation consultant can provide a thorough evaluation and recommend adjustments to your routine. They can help you with proper latch techniques, breast compression, and other strategies that can help increase milk production.
B. Pediatrician
If you’re concerned that your baby is not getting enough milk, a pediatrician can assess your baby’s growth, weight gain, and feeding patterns. If there’s any concern that your baby isn’t feeding well, a pediatrician can provide guidance.
4. What to Do If Supplementing Becomes Necessary
In some cases, your milk supply may not meet your baby’s needs, and supplementation with formula may be necessary. This is a personal decision and may be temporary or long-term. If you need to supplement, remember that formula feeding is a valid and healthy option for your baby.
If you do decide to supplement, try to continue breastfeeding as much as possible. You can also consider a combination feeding approach, where you nurse as well as offer formula or pumped milk. It’s important to be gentle with yourself and understand that the goal is to keep your baby healthy and fed, whatever path that may take.
5. Conclusion
A decrease in breast milk supply can be a stressful and emotional experience, but it’s important to remember that many factors can contribute to it. With the right support, strategies, and some patience, most people can boost their milk supply. Prioritize self-care, hydration, proper nutrition, and proper latch, and don’t hesitate to seek help from professionals if needed. Whether you breastfeed exclusively, supplement, or use a combination of both, the most important thing is ensuring your baby gets the nutrition they need to grow and thrive.