Pump More Milk #normalizepumping

I reached over 7,000 ounces of donated breastmilk last week, and I got an influx of HOW? from a lot of people, so I figured I would share how I have increased my supply in 5 easy ways! To be honest: I am an over-producer from the start. Not everyone will have luck pumping- that is not a reflection of you. You are amazing. 

I use a Medela Pump in Style electric pump- I got it through my insurance. In the future, I would love to present different pumps and how they work for me, but for now, I will say Medela has been fabulous. I used it for both Addie (who I pumped exclusively for, for 18 months) and for my milk babies this time (Camille does not take a bottle).

1. Eat and Drink.

For starters, relax. Open up a dark beer (just one) or make a nice hot cup of Mother’s Milk tea, and get in your zone. You need to be eating and drinking to produce- give your body something to make into milk! I drink anywhere from 1/2 to 1 gallon a day. Yes, it’s a lot of water… sometimes I add lemon juice (from an actual lemon) for flavor. Adding mint sounds wonderful… but mint can decrease your supply and so can THESE things.  On the list of foods that can help your supply are oatmeal, garlic, peanut butter, tuna, flax seed, brewers yeast, Mothers Milk tea, fenugreek and blessed thistle… although fenugreek can cause belly issues for your babe. You need to be getting calories, and in my personal beliefs, more than just the 500 you’re burning by creating milk. You may not lose those last few pounds, but you will be feeding a human life!

P.S. I am not a doctor.

 

 

#entry An awesome conference, long day, #travel and fun means LOTS of water today!!!! Make water fun! #SoFabUOTR #NYC #kraft4SoFab #aisforadelaideblog #CamilleThea #hydrate #mio #FifthHarmony #flipagram made with @flipagram See full video at flipagram.com/martinkadelux

A video posted by Chelley M. (@martinkadeluxe) on Jun 21, 2015 at 12:05pm PDT

(Tip: Drink up! Adding flavor to your water can help you get that last water bottle finished during the day, but as a rule, I try to stick to just plain water!)

2. Distracted pumping.

I have found that being hooked up to the pump with a hands-free bra and watching a movie, or reading, or working are all great ways to get milk. My body just lets the milk flow SO much better when I am almost not present in the activity of pumping! Some people do better if their baby is close- Millie acts aggressive towards the pump, like she’s mad it’s stealing her milk, so sometimes it’s easier for me to pump if she is asleep, with Dave or while she’s nursing on one side. But really, a book and a cup of tea while I’m hooked up all pretty-like [a cow on a dairy farm] yields a noticeably larger amount of milk than when I’m focused on the act of pumping alone. 

(Tip: A medical-grade pump is also a really great help if your pump isn’t doing the trick! I rented one from a local business, Healthy Babies Happy Mom, until I got my Medela {after Addie was born}, and it was awesome!)

3. Nurse-in/Pump schedule.

Time is of the essence. Getting your relationship on track has to happen quickly- if it doesn’t, don’t give up! A lactation consultant can help… but if you have some issues, try to have a nurse-in day. Get in bed with your baby, a gallon of water, and a book. Don’t leave the bed. For real. Getting the baby to nurse as much as possible will stimulate milk production!

You can also try pumping in blocks. For me, I pump one side for 15 minutes, then the other. Rest for about 10 minutes and repeat! It gives me two let downs, and often another ounce or more from each side!

If you’re solely pumping, a schedule is so important. I have to say my pump is often more important of a schedule than Addie’s classes- regardless of the money I spend on class! Knowing that I have babies to feed, I make sure I am on the pump as long as it takes to empty. I know I have milk left… Millie is way better at getting milk than the pump. Don’t doubt the power of a hungry baby. (Latch issues are a whole other ballgame, and contacting a lactation consultant is incredibly important in that case!) Your schedule needs to include sleep (which is SO important; read below), but consistency is key. Currently, Millie latches on whenever she wants overnight, so I have milk stimulation that way… when I exclusively pumped, I split my sleep schedule in two for an entire 18 months. Sleeping for 4-5 hours, waking to pump, then sleeping for another 2-4 hours. Oddly, I didn’t get worn out because I prepared my pump before falling asleep, always kept pump wipes next to the bed and Dave would throw my milk in the fridge when he woke up before me (which I would use in Addie’s AM bottle or freeze immediately). Making concessions and having a teammate definitely made pumping in the middle of the night easier!

4. Lactation foods.

You can see foods I suggested above, or check out THESE awesome bars you can make (they’re so good!). This week I had no time and totally cheated! I got THESE cookies (and some retail therapy) from my fave local spot Bellani, and am so glad I did! With Millie coming up on 10 months, my body does NOT want to keep up with her and a newborn, but we are trying and day by day, with water, self-care and cookies… I am making milkies for my sweet milk baby, Ella!

And while I’ve said cookies… a lot… please know that taking care of you is so important! Dark leafy greens are another great milk producer and great in smoothies, or for lunch. My favorite is a whole bag of prepped kale, lightly wilted in a wok pan with olive oil and freshly chopped garlic, some salt and pepper to taste. It’s a great lunch, the crunch is SO satisfying, and the milk is good for the babies! I like to balance my meals through the day- never letting myself get hungry, as a hungry mama makes for a grumpy mama- and then treat myself at night to a lactation cookie and a tall glass of ice water! Getting all the calories you need to make milk is sort of like a game… be healthy and satisfied with your meals, while being conscious of the baby and their needs, and get enough calories but not so many that you are gaining weight (unless you need to gain weight, of course).

So yeah. It’s just a matter of finding your groove and where your balance is- which can be tricky. But once you’re there, you’re there. Milk supply changes as your baby grows older, as your cycle returns, if you return to strict exercise your supply can drop. Be aware. Be creative. And eat up!

(Tip: If you increase any one specific food, watch for any changes in the baby to be sure you’re not going overboard.)

5. Sleep, sleep, and rest.

I know. Sleep may be scarce, but you need it. Your body needs to rest to make food. For real. I have a hard time with it, but I know that Addie sleeps for anywhere from 1.5 to 3 hours for a nap. After she gets into bed, I lay down for 30 minutes. I usually don’t sleep, but I rest. I put my phone down, cuddle with Millie and rest. It gives my body some time to recharge and de-stress- if I have a moment, I pump, but mostly Millie nurses the whole time and maybe naps, too- totally freeing me up to work or clean!

Knowing that you’ve dedicated some time to your well-being is important… try to make you a priority! Making milk is hard on a mama!

I hope these tips help you- and I would love if you shared what helped you in the comments- such a great way to keep helping all the mamas out there- and I love to learn something new! Pumping is hard- but I know you can do it!!! …and if you can’t, or want to stop, that is OK! The key is to love yourself, love your baby, and just do you. Whatever that entails. Make it work for your life!

Lots of love and leaky boobs,