My posts usually contain affiliate links.  If you click on a link and make a purchase, I may get a commission at no extra cost to you.

Who doesn’t want to increase your milk supply? As a breastfeeding mom, you know breast milk is liquid gold.  You can never produce enough breast milk, especially as your little one gets older. If you want to increase your milk supply, there are some easy tips to help you do so in a short amount of time.

1 – Drink plenty water

If you want to increase your milk supply, staying hydrated is extremely important. You have to consider that you burn calories when you breastfeed and pump.  Experts say that for every ounce you pump, you burn around 20 calories. So, if you feed for 20 minutes or pump four ounces on each breast, that could be 160 calories spent! Depending on your weight, that is the equivalent of a 20-minute high intensity workout.  And, if you were doing a high intensity workout routine, you would definitely try to stay hydrated. 

For the same reasons, it’s important to stay hydrated when breastfeeding and pumping. You need to replenish the water your body loses from those calories. If you want to increase your milk supply, try drinking as much water as possible, and limiting your caffeine and alcohol intake. You can even start your day by drinking water.

2 – Sleep

I know it’s ridiculous to think about getting sleep when you’re the mom of an infant or a mom – period! But, getting more sleep will help increase your milk supply.  I’ve had to leave town several times while breastfeeding my infant son.  Each time, my milk supply tripled because I was able to sleep without interruption.  I have literally had to change bottles three times while pumping to keep up with my supply. That’s almost 30 ounces in one 20-minute pumping session! 

f you’re trying to increase your milk supply, talk to your spouse or support system about giving you some time to sleep without interruption. You’d be surprised how much a four hour stretch of sleep can help you.  Your body will repay you with an increase in your milk supply which always makes a breastfeeding mom happy. If you have more milk than you need for the baby’s daily intake, you can freeze the surplus for unexpected slow days or emergencies. Check out Lansinoh Breastmilk Storage Bags for safe freezing.

3 – Pump more to produce more

Not all breastfeeding moms pump.  However, I pumped from the beginning because I knew I would eventually have to go back to work.  The more you pump, the more you produce because breast milk is produced based on a supply and demand principle.  When you empty your breasts, it sends signals to your body to produce more milk.  I would suggest using an electric double pump, such as Ameda Finesse or Medela Pump In Style.  It will help you to pump more milk at a faster rate.

If you want to increase your milk supply, you should also create a pumping schedule.  While I was home with my baby, I was less consistent with pumping and nursing.  The closer it came to me returning to work, the more consistent I was because I knew I needed to increase my milk supply. So, I pumped first thing in the morning. Then, I pumped around noon.  And, I pumped once before going to bed.  When I pumped three times a day, I was able to freeze milk because I was producing more.  

4 – Keep nursing

Even if you are pumping, it’s important for you to keep nursing, if possible. There is a difference in how the milk is released from nursing and pumping. Keep in mind, breastfeeding is the natural method and your body will respond differently when your baby is actually nursing than when you pump.  As a result, if you can continue to nurse while pumping, you should be able to increase your supply.

When you consider your schedule, think about the ideal times for nursing.  Once I returned to work, I was primarily giving my baby expressed milk.  However, I would nurse in the evening and at night as a way to bond, increase my milk supply, and reserve the expressed milk for when I was at work.  As you’re nursing and pumping, you can expect your nipples to get sore. I used Lansinoh Lanolin Nipple Cream to help repair sore and cracked nipples. It only takes a pea size amount to work, and it’s safe for baby!

5 – Eat well and regularly

As a busy mom, sometimes it can be a challenge to eat well or even eat at all! But, when you’re breastfeeding, you have to remember to eat well and regularly if you want to increase your milk supply. When my supply is down, I think about what I did in the hours prior and it’s usually the result of not eating, not drinking enough water, or not getting enough rest. You need to eat at least three healthy meals a day to keep your milk supply consistent. For breakfast, you can make items that are easy to grab and eat on the go.  I bake egg muffins and prepare green shakes at the start of the week. It helps me to ensure I start the day healthy and keeps me from skipping breakfast.  You can also take your lunch to work to ensure you don’t skip lunch when your day gets busy.  Eating well takes preparation, but you will be glad you did and you will definitely see the impact it has on your milk supply.

6 – Relax

Oh, yes! Stress can affect your milk supply.  If you want to increase your milk supply, make sure you find a positive way to deal with stress.  Simply taking an evening walk or a bubble bath can help you to relax.  For some moms, breastfeeding is a tremendous challenge. It can be overwhelming when the baby won’t properly latch or if you feel like you can’t produce enough milk to support the needs of your baby.  The best thing you can do for you and your baby is RELAX. It really will be okay.  I was able to breastfeed both of my kids and had very different experiences with each.  However, I decided early on I would not get stressed or overwhelmed if things didn’t go as planned.

Give yourself a break. You are trying to do something great for your baby.  It’s an amazing bonding experience. But, it’s not a disaster if you need to supplement with formula.   Trust me, your baby will thrive and survive! There were times when I was overly-tired and my supply decreased. Rather than stress myself out, I used Similac and Enfamil to supplement the breastmilk until my supply increased. With my second son, I had thrush a couple of weeks after leaving the hospital and couldn’t nurse because it was too painful.  Just know there will be challenges and you can make it through if you just relax.

7 – Use Lactation Supplements

As a busy mom, you can’t avoid being tired and sometimes, the milk just ain’t coming out!  Fortunately, there are healthy ways you can increase your milk supply through your diet and supplements. You should always check with your doctor prior to taking supplements or changing your diet, especially if you’re breastfeeding.  However, some studies show that oatmeal and flaxseed help to increase milk production. You can easily add both to smoothies.  Additionally, fenugreek is said to help with milk production. I like Mother’s Milk Organic Tea, which contains fenugreek.  When my supply was down, I drank Mother’s Milk and had great success.  It’s an herbal tea that tastes like licorice. Additionally, I used Milkmakers Lactation Cookies which contained oatmeal and chocolate chips and saw a great increase in my supply.  Whatever you choose, do what works best for you to increase your milk supply.

It’s not always easy to breastfeed and take care of everything else you have to do.  If you can increase your milk supply, that’s one less thing you’ll have to worry about. Use these tips to stay encouraged and continue to live your best life in balance.

Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. Any health, fitness, or nutritional information offered is designed for educational purposes only.  Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.

The post How to Increase Your Milk Supply: 7 Tips for Breastfeeding and Pumping appeared first on .

My posts usually contain affiliate links.  If you click on a link and make a purchase, I may get a commission at no extra cost to you.

As a breastfeeding working mom, you’re already a champion! While breastfeeding can be a challenge, doing it while working outside the home takes some creativity. Here are some simple tips you should know as a breastfeeding working mom to help make pumping at working easier:

1 – Let your employer know.

If you plan to continue breastfeeding after returning to work, be sure to let your employer know ahead of time.  There is federal legislation which requires employers to provide break time for nursing mothers, https://www.dol.gov/whd/nursingmothers/. For employers with less than 50 employees, it may not be a requirement.  It is important to know your rights as a breastfeeding working mom. Employers who are required to provide break time must also provide a secure, private, and clean place for you to pump at work.  It cannot be a bathroom.

You will want to discuss timing with your employer to ensure you are on the same page. As a teacher, I have been able to pump at work during my lunch break or my planning period with no problem. Prior to returning to work, I emailed my immediate supervisor to let her know I would be pumping at work.  Communicating your expectations and needs with your employer will make your transition to work smoother as breastfeeding working mom.

2 – Create a schedule.

Prior to returning to work, you should start a pumping schedule to help you get into a routine. Most people will tell you to pump first thing in the morning because your supply is high. As a breastfeeding working mom, pumping before you go to work will also leave a reserve of expressed breastmilk for the person caring for your baby. Depending on your work schedule, you also want to time your pumping right throughout the day to prevent engorgement and keep up your milk supply.

My routine was to pump before leaving for working around 6:30 a.m. and then again at noon.  Fortunately, my milk supply was steady and I was able to pump 4 ounces on each breast during each pumping session.  If you leave work at 5 p.m., you might consider pumping before you leave work to keep up your supply and avoid engorgement.

3 – Wear button-down shirts. 

It might seem like a no brainer, but as a breastfeeding working mom, a button-down shirt gives you easier access while pumping. You should also keep an extra shirt in your office in case of an emergency while pumping at work.  Sometimes, milk spills from the bottle and may stain your shirt.  Depending on your milk supply, you may need to wear nursing pads to ensure your breasts don’t leak through your shirt. I like the ones with adhesives because it’s an added layer of security. Don’t worry – it’s not as bad as it sounds and it’s really more for insurance than anything. But, better safe than sorry!

4 – Get your free breast pump. 

One advantage of being a breastfeeding working mom is you can get a free breast pump through your insurance provider. I didn’t know with my first son and I paid a lot of money to rent a pump for over a year!  Don’t make the same mistake. Contact your insurance company at least three months before your delivery date.

Once you know what your provider will cover, do your research before selecting a pump. Keep in mind, you will be using the pump a lot and not all pumps are created equal.  I’ve only used Ameda (the one I rented was Ameda, too) and had a positive experience both times.  The Ameda Finesse I got through my insurance company was small, quiet, and easy to transport.  It came with a ton of bottles, extra pumping parts, a storage bag, and a carrying case. It also had good pressure and lasted the entire time I breastfed and pumped, which was over a year. If you’re going to pump at work and you can afford it, buy one to keep at the office for convenience.

5 – Invest in a small fridge.

If you’re a breastfeeding working mom, you probably don’t want to put your breastmilk in the communal fridge with everyone’s lunch.  It’s worth the investment to buy a small fridge for your office. If you get a small portable fridge, you can safely store your breastmilk in private.  It’s important to keep your breastmilk refrigerated after pumping.  If you can’t refrigerate it, you will need to make sure you store it on frozen ice packs and account for the travel time between when you pump at work and make it home.  Be sure to check the safety guidelines for how long breastmilk can last unrefrigerated.

6 – Eat a healthy lunch and breakfast.

Going back to work after baby will be an adjustment. As a breastfeeding working mom, you will need to monitor your eating habits more than ever. It’s easy to get busy and bypass breakfast or work through lunch while barely eating. No ma’am! Your milk supply will diminish, as well as, your energy level.  I’m speaking from personal experience. On my first day back to work, I was so busy, I didn’t even pump!  But, I quickly adjusted my priorities and got myself together before it became the norm.

As a breastfeeding working mom, you must eat breakfast and lunch to keep up your milk supply.  Some healthy ideas for breakfast, which also support your milk supply, are egg muffins, oatmeal, green / protein shakes, and yogurt. For lunch, make sure you avoid fried, fatty foods.  It’s also important to drink plenty of water and stay hydrated if you want to keep the milk flowing.  If you notice a decrease in your supply after returning to work, monitor how much you’re eating and your water intake.

7 – Get some rest. 

How does a breastfeeding working mom rest? She doesn’t try to do it all at one time.  If you are going to continue to breastfeed while going back to work, you will have to give yourself a break. Your milk supply will be affected by the amount of rest you get.  When my son was 7 months, I had to go out of town without him.  It was the first time I’d slept without him since he was born – and, I actually slept! My milk supply was off the charts. I literally had milk spilling over while pumping. During my first morning session, I pumped 20 ounces!

Some of the laundry may have to wait. Your house may not be spotless. You might have to order in or have takeout during the week.  But, you’re making an incredible sacrifice to do what’s best for your baby.  That definitely trumps a spotless home!

As you prepare to return to work and continue to breastfeed your baby, know you really are a champion. On the days you feel overwhelmed as a breastfeeding working mom, know that nothing lasts forever.  The challenge of having to pump at work will eventually come to an end.  And, when it’s all over, it will have been worth the pain and sacrifice.  In the meantime, remember to be good to yourself and continue to live your best life in balance!  

Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. Any health, fitness, or nutritional information offered is designed for educational purposes only.  Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.

The post The Breastfeeding Working Mom: 7 Tips to Make Pumping at Work Easier appeared first on .