Increasing Your Milk Supply – What Actually Works?

Increasing Your Milk Supply – What Actually Works?

Understanding Milk Supply

Your body produces milk based on demand—the more you remove, the more you make. If you’re experiencing a dip in supply, the key is to stimulate production consistently and effectively. Here’s how to give your milk supply a natural boost.

1. Feed or Pump Frequently. Pump More Often

  • Breastfeeding or pumping at least 8–12 times per day signals your body to keep producing milk.
  • Ensure baby is latched correctly and emptying the breast fully.
  • If supplementing with formula, consider pumping when baby is fed to maintain demand.

2. Power Pumping

Power pumping mimics cluster feeding and can help stimulate supply in a short period. How to do it:

  • Pump for 20 minutes → Rest 10 minutes → Pump 10 minutes → Rest 10 minutes → Pump 10 minutes.
  • Try this once or twice daily for a few days to signal your body to produce more milk.

Tip! The Avari Neo Breast Pump (coming soon) has a cluster feeding mode to help simulate supply.

3. Stay Hydrated & Eat Nutritious Foods

Your body needs fuel to produce milk. Make sure you:

  • Drink plenty of water—aim for at least 2–3 litres per day.
  • Eat oats, flaxseeds, brewer’s yeast, and almonds, which are known to support lactation.
  • Include protein-rich foods (lean meats, eggs, nuts) and healthy fats (avocados, olive oil) for overall energy and milk production.

4. Reduce Stress & Get Rest

  • High stress levels can interfere with milk letdown and supply. Practice deep breathing, light stretching, or meditation.
  • Rest as much as possible—your body produces more milk when well-rested.
  • Skin-to-skin contact with your baby promotes bonding and encourages milk production.

5. Use the Right Pump & Techniques

  • A well-fitting flange makes a huge difference—wrong sizing can affect output.
  • Double pumping (both breasts at the same time) increases prolactin levels, boosting milk supply.
  • Wearable pumps like the Avari Neo (coming soon) allow you to pump hands-free while keeping up with daily tasks.

6. Avoid Supply Killers

  • Introducing dummies or bottles too early can reduce baby’s time at the breast.
  • Skipping feeds or waiting too long between pumping sessions can lead to decreased supply.
  • Certain medications (like decongestants) can dry up milk—check with your doctor if needed.

When to Seek Help

If you’ve tried these strategies but still struggle with low milk supply, consider working with a lactation consultant for tailored support.

Final Thoughts

Every mum’s breastfeeding journey is unique, but if you focus on frequent milk removal, proper hydration, and reducing stress, you’ll be on the right track. Consistency is key—stick with these techniques, and your supply will improve over time.

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