Milk Wisdom with Joelleen Winduss Paye - Part 02

5 Tips for an Optimal Milk Supply (Postnatal)

Through our Milk Wisdom articles, we aim to champion expert knowledge through carefully curated information-sharing with our Milk Community. In this article, we share more milk making knowledge from Midwife and IBCLC, Joelleen Winduss Paye, about how to optimise your milk supply once your baby is earth-side. 

1. Unlimited Breastfeeding with a Deep Latch 

When your baby arrives, frequent and unlimited breastfeeding will allow your baby and body to communicate, and this drives supply and demand. The more your baby demands (feeds) breastmilk, the more your body will respond by increasing the supply. It is normal for feeding to be all over the place in the early days, particularly before your milk volume increases, which is typically seen around 72 hours and beyond. Importantly, a deep latch in crucial in helping your baby to feed well, resulting is less painful nipples and greater milk stimulation.

2. Hydration and Nourishment

A well-nourished mother is better able to nourish her baby. Eating an extra 300-500 calories per day is required to support breastmilk production and volume. Getting adequate protein levels is also really important, aiming for around 20-30 grams per meal, will support hormonal health and provide the building blocks for breastmilk production. Around 3 litres of water is required, as 80% of breastmilk volume is water. 

3. Pumping and bottle feeding technique

If expressing breastmilk is needed to support milk supply and enhance supply and demand, making sure you have a hospital-grade pump that fits well is essential. Efficiency is key. A lot of parents find pumping and washing equipment very time-consuming. Feeding expressed milk with a bottle can be done with the paced bottle-feeding technique, this means your baby will be less likely to develop a flow preference for a fast and easy bottle, reduce their fussing when feeding at the breast where they have to work harder to feed.

 

4. Supplements and Galactogogues

Most mothers stop taking their prenatal vitamins once pregnancy is over, however, taking a good quality prenatal supplement throughout breastfeeding will support the body’s need for micronutrients. Certain foods are thought to have milk-increasing effects too, although high-quality research tends to be lacking around these, and knowledge is more anecdotal. Some galactagogues (milk-increasing foods and herbs) to try are oats, brewers yeast, fennel, fenugreek, goat's rue, raspberry leaf, linseed, ginger, garlic and barley to name a few. Consulting with a nutritionist, herbalist, naturopath and/or IBCLC is a great way to go, particularly when exploring herbs. 

5. Seek support

If you are concerned that your baby is not getting enough breastmilk and you are needing support with breastfeeding then seeking some professional support is key. Book in with a local IBCLC or GP + IBCLC for guidance early around your individual needs. Perceived or genuine low supply can be stressful, so speaking with a psychologist, or enlisting the support of a postpartum doula can also help you to feel emotionally supported. Stress can have an impact on your hormones and milk supply, so taking a holistic approach means you are covering all bases. 

Joelleen Winduss Paye is a Holistic Lactation Consultant, Midwife, Naturopath & Educator based in Melbourne, Australia. She is the founder of JWP, a holistic breastfeeding service that is both in-person and online. Joelleen can be found at www.jwp.care and also at @jwp.care where she shares holistic and supportive content for breastfeeding parents.