Building and maintaining a healthy breastmilk supply is crucial for breastfeeding mothers. Here are several tips to help boost and maintain your breastmilk supply:

1. Frequent Nursing or Pumping:
   • The more frequently your baby nurses or you pump, the more signals your body receives to produce milk. Try to nurse on demand or pump every 2-3 hours during the day.
2. Ensure a Good Latch:
   • A proper latch is essential for efficient breastfeeding. Ensure that your baby is latching well to effectively stimulate milk production. If you’re having difficulty, try a nipple shield or consider seeking help from a lactation consultant.
3. Stay Hydrated and Well-Nourished:
   • Drink plenty of fluids, such as water, to stay hydrated. A well-hydrated body is better able to produce milk.
   • Consume a balanced diet with an adequate intake of calories, protein, and healthy fats. Certain foods, like oats and fenugreek, are believed to support milk production, but evidence is limited.
4. Skin-to-Skin Contact:
   • Engage in skin-to-skin contact with your baby, especially during the early days after birth. This helps stimulate milk production and strengthens the bond between you and your baby.
5. Take Care of Yourself:
   • Ensure you get enough rest. Lack of sleep can affect milk supply.
   • Manage stress as much as possible. Stress can have a negative impact on milk production.
6. Power Pumping:
   • If you’re pumping, consider incorporating power pumping sessions. This involves pumping for shorter, more frequent intervals over a set period, mimicking cluster feeding. This can help signal to your body to produce more milk.
7. Galactagogues:
   • Some herbs and foods are believed to have galactogenic properties. Fenugreek, blessed thistle, and certain lactation teas are commonly used. However, it’s essential to consult with a healthcare professional before using any supplements.
8. Breast Compression:
   • While nursing, try breast compression to help your baby get more milk. This involves gently compressing your breast to encourage milk flow.

Remember, every breastfeeding journey is unique, and it’s normal for milk supply to fluctuate. If you have concerns about your milk supply or if your baby is not gaining weight as expected, consult with a lactation consultant or healthcare provider for personalized guidance.

Check out Milkology for more great resources that will help you build your supply!

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