How do I increase my milk supply?

I often get this question from my clients who are nursing mothers.  The question I always want to ask them is why do you think your supply is low? 

If your baby is gaining weight on breast milk alone then you do not have a problem with milk supply. 

The following are NOT signs of low milk supply: 

• Baby nurses frequently and/or for long periods of time
• Baby increases length of time nursing
• Increased fussiness (this could be in the evening or daytime)
• You don’t feel a let down or have leakage from your breasts
• You get very little or no milk when you pump (the amount of milk you pump is not an accurate measurement of milk supply). 

If your baby is not gaining weight or losing weight, then it is important to work with your pediatrician and see a board certified lactation consultant. 

However, there are many reasons we want to make sure we can maintain or increase our milk supply especially if we are planning to return to work or be away from our babies for periods of time.

So how can we do this?

• Milk supply is all about supply and demand, the more you nurse or pump the more milk your body will produce.  Therefore, try increasing the frequency and duration of breastfeeding or pumping, make sure your baby is nursing efficiently and has a good latch, and offer both sides during a feeding session. Adding pumping sessions between nursing sessions can increase supply as well.
• Additionally, getting enough rest,  water, and nutrients to support the extra calories your body needs to produce milk is so important.  This is not the time to go on a diet and/or significantly reduce carbohydrates because this can cause a decrease in milk supply.  A moderate amount of exercise can be good for supply but too much can cause a decline.
• Finally, you can try a galactogogue. What is this?!  A galactogogue is a substance that increases milk supply.  Herbs that do this include fenugreek, blessed, thistle and alfalfa. There are also foods that are thought to help increase supply; the primary three foods you will find in lactation recipes are oatmeal, Brewer’s yeast and flax seed. 

This is my favorite recipe that includes all three: https://thebakermama.com/recipes/no-bake-lactation-bites/.

Again, always consult with a certified lactation consultant and work with your pediatrician if you feel like your baby is not gaining or is losing weight.  And whether you breastfeed for 3 months, 3 years, or not at all, the most important thing is that your baby is fed!   

Breastfeeding pain? Back pain or tension and stiffness from nursing? We can help! Click here — or call 515-255-3932 / email contactus@breatheptw.com to schedule a consultation.  Virtual appointments available throughout Iowa.

Breathe. is a three-clinic holistic physical therapy practice in Des Moines, West Des Moines and Iowa City / Cedar Rapids area specializing in dry needling, dra, pants peeing, women’s health, pregnancy/postpartum pain and recovery and pelvic floor dysfunction. Learn more at www.breatheptw.com

*Disclaimer: This post is educational and not medical advice. Please consult your medical provider for information specific to your needs*

References

Kellymom.com

Posture, Stretching and Foam Rolling to Make it Easier on Your Body

Some women can breastfeed without any troubles at all. For other women, it is a struggle and everything about it is hard.  We can’t help with latching and milk production, but here are a few tricks to make it easier on your body.

3 tips to minimize aches of breastfeeding:

1. Posture while breastfeeding

Usually, a laid-back posture is best on your body for breastfeeding.  Use tons of pillows for support. Lean back into the chair or recliner, put your feet up and bring the baby to you.  Using a boppy pillow is great, but be sure you are also using pillows so that the baby can come to you, instead of you leaning forward to bring breast to baby.  Try to have some support for the back of your head too! Your neck can be sore gazing down at your baby while nursing.

2. Pectoralis muscle stretching

Your pectoralis muscles are under your breasts and milk ducts, and can become tight doing all the things you have to do to care for a newborn.  Use a doorway for support. Place one arm on the door frame, step through the door, and stretch the front of your shoulder and chest. Hold for about 30 seconds. You can slide your arm up and down the door frame to change how the stretch feels. 

3. Foam Rolling

Use one of the long foam rollers to completely stretch your body out.  Lie down on the foam roller, vertically up your spine. Make sure your low back/buttocks are on the roller as well as the back of your head.  Bend your knees. Exhale, and lift your arms above your head. Also make movements like a snow angel to stretch your back and front of your chest out.  It feels glorious.

Caring for a newborn with your newly postpartum body can be hard. Please find a physical therapist near you to help with any and all aches and pains.  Visit www.breathedsm.com for more resources.  

Having difficulties with clogged milk ducts and mastatis? Ultrasound therapy is an incredibly effective and simple treatment. 

What It Is And How It Can Help

Clogged milk ducts are frustrating. In an earlier blog post we told you how to prevent clogged ducts from turning into mastitis with a few, simple at-home remedies. But did you know physical therapy can actually remedy it in most cases? This is why Breathe. Physical Therapy offers a comprehensive treatment for clogged milk ducts that includes ultrasound therapy.

What do we offer specifically?

Breastfeeding evaluations are for any mom experiencing the pain that goes along with clogged milk ducts. An ultrasound machine is used to break up the clog and results in decreased pain and a return to normal flow of milk. It is most effective to have 3 consecutive treatments.

What is ultrasound therapy and how is it used for unblocking clogged ducts?

Beginning by lying down on a treatment table, we’ll get you comfortably positioned so we can access the clog. The ultrasound is gently moved around directly on the location of the clogged duct for 8-10 minutes. Research shows that the heat and mechanism of the therapeutic ultrasound resolves the clogged duct in that amount of time over the recommended three sessions. At the end of your appointment we’ll send you home with some workouts to continue relieving the pain and keep the milk flowing properly!

We’ve had tremendous success and it is such an incredible offering for women who are experiencing pain and are concerned about the possibility of mastitis or have tried other remedies with no relief. 

Check out Kaylee’s video on Youtube linked below to learn more and see the actual ultrasound machine we use. Got questions or interested in using this service for yourself or someone you know, give us a call or schedule an appointment online.

How to Tell The Difference and What to Do About Them Both

“Hallelujah, my son finally slept through the night! Wait, Uh oh.. Why does the side of my breast kill, and is super tender and red? Oh no, now I am have chills, joint aches, and now I’m down for the count… the dreaded, MASTITIS.” This was my experience I had a couple weeks ago with my first episode of mastitis.

Clogged milk ducts and mastitis are no joke. For some people, they can have a clogged milk duct that never amount to anything and they work themselves out with continued nursing/pumping; but some can decide to blare their nasty head and get infected leading to “knock-you-on-your-butt” flu-like mastitis. Let’s not take that risk and learn some things about clogged milk ducts and how to help prevent them from turning into this cycle!

How can you tell the difference?

• Clogged/Blocked Milk Duct → feel a lump or blockage, red, tender, warm spot that is localized. 
• Mastitis →Infection in the clogged duct leading to continued clog symptoms, but now adding in full body aches, low-grade fever, feeling run-down in general; “flu-like symptoms”

What can you do at home to help a clogged duct?

1. Nurse as frequently as possible!

Sit at home topless (no wire bras!) and let that baby latch on as much as they can!

2. Purposful feedings.

1. Dangle feed → let gravity be your friend! This position will be a little different based on where your clog is located, but allow gravity to be on your side to encourage downward flow!

2. Baby’s chin facing clog → babies tend to draw more suction from their lower jaw, so position yourself to allow this suction to help draw out the clog.

3. Massage the clog during feeding.

3. Apply wet or dry heat to the area.

4. Take a warm bath, letting your breast soak in the water.

Try Epsom salt in your bath, too!

5. Try self massage.

6. Drink plenty of water!

7. Rest.

8. Ultrasound!

1. This is where we can help! Ultrasound can help breakup the buildup of milk and calcium in the duct. Come in for a quick 15 minute appointment!

9. Chest stretches to improve posture and decrease pec tightness

Physical therapy can help with this as well!

Don’t suffer in pain – let us help you get back to a more enjoyable (mastitis free) breastfeeding experience! Come see us.