Pumping breast milk is a fantastic way to provide your baby with the incredible benefits of breast milk, even when you cannot nurse directly. However, some moms (around one third) may find their milk supply is less abundant than they’d like when pumping. Here, we’ll explore into practical tips and tricks to help you increase your milk supply for pumping, ensuring your little one gets all the nourishment they need.
How To Increase Milk Supply When Pumping? Understanding The Demand & Supply
Milk production is a beautiful supply-and-demand system. The more milk you remove from your breasts, the more your body produces to meet your baby’s needs. This is where pumping comes in! By regularly removing milk, you can mimic breastfeeding and signal to your body to ramp up production.
How Often Should You Pump to Increase Supply?
Frequency is Key: Aim for pumping sessions at least eight times every 24 hours. This may sound like a lot, but frequent pumping is crucial for establishing and increasing your supply. Here’s a breakdown:
- Newborn: In the early days, newborns feed very frequently, so aim for pumping every 2-3 hours, including at least once at night.
- Older Babies: As your baby gets older and feeds less often, you can space out pumping sessions more but still strive for 7-8 pumps daily.
Double Pumping for Efficiency and Supply Boost
Double Up Your Efforts: Double pumping, expressing milk from both breasts simultaneously, is a fantastic way to save time and increase your milk supply. Studies have shown that double pumping can remove more milk in less time than single pumping [1].
Pumping After Nursing: If you combine breastfeeding and pumping, try pumping after nursing sessions. This helps to empty your breasts, signaling your body to produce more milk.
Pumping Duration: Quality over Quantity
Effective Pumping, Not Just Long Sessions: Focus on pumping for 15-20 minutes per session, even if your milk flow slows down towards the end. This is because the initial let-down reflex (the rush of milk at the beginning) may not last the entire session. Continuing to pump after the initial let-down helps ensure you’re removing milk from your alveoli (milk-producing sacs) and stimulating further production.
Power Pumping for a Surge in Supply
Short Bursts, Big Results: Power pumping is a technique that involves short, frequent pumping sessions to stimulate a surge in milk production. Here’s how to do it:
- Pump for 20 minutes
- Rest for 10 minutes
- Repeat steps 1 and 2 two more times for a total of three pumping cycles and two rest periods
- Aim to do power pumping sessions once or twice a day for a few days in a row. Read more about Power pumping ←here.
Optimizing Your Pump for Success
The Right Fit Matters: Using a breast pump with the correct flange size (the tunnel that fits over your nipple) is essential for efficient pumping and avoiding discomfort. A flange that’s too small can limit milk removal, while one that’s too large can be painful. Talk to a lactation consultant to ensure you have the right fit.
Maintaining Proper Suction: A comfortable suction level is key. Start with a low suction and gradually increase it until you feel a pulling sensation without any pain.
Relaxation is Your Friend: Feeling stressed or anxious can hinder milk flow. Try creating a calm and relaxing environment when pumping. Listen to calming music, dim the lights, or visualize your baby nursing.
More about Breast pumps, their types, benefits, choosing the right breast pump and more in our in depth guide on Breast Pumps here
Foods that Promote Milk Production
Nourish Yourself to Nourish Your Baby: Eating a healthy and balanced diet is essential for overall well-being and milk production. Include plenty of fruits, vegetables, whole grains, and lean protein in your meals.
Foods rich in particular nutrients are also believed to support milk production:
- Oatmeal: A great source of fiber and complex carbohydrates, which provide sustained energy for milk production.
- Flaxseed: Rich in omega-3 fatty acids, which benefit you and your baby.
- Leafy green vegetables: Packed with vitamins and minerals that support milk production.
- Salmon: Another excellent source of omega-3 fatty acids.
- Fennel seeds and brewer’s yeast: These traditional galactagogues (substances that promote lactation) may help increase milk supply. However, research is limited and need more in depth studies [2].
What to Drink to Increase Breast Milk?
Hydration is Essential: Staying well-hydrated is crucial for milk production. Aim to drink plenty of water throughout the day, especially before and after pumping sessions. In addition to water, certain herbal teas containing fenugreek, fennel seeds, and, nettle leaf also help boost milk product production. You can learn more about drinks that can increase your milk supply.
Pumping Routine and Taking Care of Yourself.
Developing a Pumping Schedule
Consistency is Key: Once you’ve established a pumping frequency that works for you, stick to a consistent schedule as much as possible. This helps regulate your milk supply and makes pumping more efficient.
Listen to Your Body: While sticking to a schedule is crucial, listen to your body’s cues. If your breasts feel full or uncomfortable, it might be a sign you need to pump more often. I have discussed the pumping schedule in detail here.
Taking Care of Mom
Rest: Getting enough sleep can be challenging with a newborn, but prioritize rest whenever possible. Aim for 7-8 hours of sleep at night, and take naps when your baby naps.
Reduce Stress: Chronic stress can negatively impact milk production. Practice relaxation techniques like deep breathing exercises, meditation, or yoga.
Seek Support: If you’re facing challenges with pumping or milk supply, don’t hesitate to seek help from a lactation consultant. They can provide invaluable guidance and support.
Remember, It Takes Time
Be Patient: Increasing your milk supply takes time and dedication. Keep going even if you don’t see results immediately. Consistency and the tips above will help you reach your breastfeeding goals.
Celebrate Your Successes: Every drop of breast milk you produce is a gift for your baby. Acknowledge your accomplishments, no matter how small they may seem.
Additional Tips and Tricks
While the above guide will help you improve your breast milk, other tips include the following;
- Warm Compress and Massage: Applying a warm compress to your boobs before pumping can help stimulate milk flow. Gently massaging your breasts while pumping can also be beneficial.
- Skin-to-Skin Contact: Hold your baby skin-to-skin after pumping sessions. This strengthens the bond between you and your baby and can also help trigger milk production hormones.
- Manage Nipple Pain: If you’re experiencing nipple pain while pumping, address it immediately to prevent further discomfort and ensure you can continue pumping effectively. Talk to a lactation consultant for solutions.
Conclusion
By following these tips and creating a pumping routine that works for you, you can effectively increase your milk supply and provide your baby with the incredible benefits of breast milk. Remember, there’s no one-size-fits-all approach to pumping. Be patient, celebrate your victories, and don’t hesitate to seek help if needed. Happy Pumping!
Related;
- How To Choose The Right Breast Pump?
- Benefits of Breast Pumping [A Mother’s Magical Tool]
- Breast Pump Types: Which One is Best?
- How To Measure Nipple For Flange Size?
- Can You Mix Breast Milk From Different Days?
- Breast Milk Storage: How Long Is It Good For?
- How Often To Pump Breast Milk?
- When Is It Too Early To Pump Breast Milk?
