Increasing your milk supply before going back to work is essential in order to build a freezer stash of milk for baby, as well as keep your supply up while you are transitioning to more pumping. Heading back to work can be stressful, but by preparing ahead of time, you can help your body continue to make lots of milk.
Increasing your milk supply for heading back to work involves a few important steps:
- Prepping, packing and eating milk-boosting meals
- Adding in pumping sessions and using a well-fitting pump
- Increasing on-demand and skin-to-skin feedings
- Storing more milk and determining how much to store
We are going to walk you through the best way to prepare your milk supply for heading back to work, so you can successfully continue to breastfeeding your new baby.
Prepping, Packing and Eating Milk-Boosting Foods:
Milk-boosting foods to start eating:
Adding milk-boosting foods to your diet is going to be very important to increasing your milk supply for going back to work. Healthy lactation is the result of a healthy, thriving body. This means that nutrients are partly the building blocks to a lot of milk.
What foods do you need to start eating right away?
Lactation smoothies are a quick and simple way to start adding more nutrients to your diet that will help increase your milk supply. The key is to provide the RIGHT nutrients, which we’ve included in our Milk Dust protein powder. There are specific nutrients that need to be blended in your smoothies to really ensure that you are supporting your body’s needs a breastfeeding mom. These nutrients come from sources like chia seeds, flax seeds, protein, healthy carbohydrates, folate, vitamin b12 and more. Milk Dust is a quick, easy and tasty way to blend everything you need together with some fresh fruits and veggies.
Smoothies are also easy to pack ahead of time and store in your freezer for a quick morning breakfast. You can pack your favorite frozen fruits and veggies (try cauliflower!!) in a sandwich bag and store them in the freezer. Grab, pour, scoop, blend and go!
Additional Milk-Boosting Foods To Add To Your Diet:
- Pumpkin Seeds
- Sweet Potatoes
- Nuts and seeds
We have some awesome meals you can pack for work and lunch to ensure you can keep your milk supply up throughout the week.
Moving on from the foods you need to start adding to your diet, pumping and breastfeeding also needs to increase. Increasing the demand will increase your supply.
Increasing Feedings Both Pumping and Breastfeeding:
Increasing your feedings both with baby and the pump are essential to increasing your milk supply. Here are your steps to make sure you are increasing your feeding and pumping sessions:
- If you are feeding your baby on demand, with little pumping, start adding pumping sessions
- If your baby is sleeping through the night, add a pumping session or feeding session in the night (this is temporary to build supply!)
- If you are alternating pumping and nursing, start tracking how often. Add two more sessions each day for a week.
- If you need more in your stash, add two more sessions again for a week.
Make sure you are using a good pump:
Not all pumps are created equal. Finding a pump and fit that works best for you is really important. Some moms have better success with manual pumping, while others do fine with an automatic pump. Don’t be afraid to try different pumps to make sure you are getting the most of your pumping sessions.
If pumping isn’t going well, add more skin-to-skin sessions:
This is a really important note for mamas having trouble with pumping. If your body isn’t responding to the pumping well, you can scale back and add in more skin-to-skin feedings. Try this for a few days, then replace your nursing sessions with pumping sessions slowly. This will help your body become adjusted to the demand before using the pump, making it easier to pump more milk at each session.
Tips on storing milk:
Your milk storage bags can be lined up in a soda or pop box for a quick and easy way to keep them from falling all over your freezer. You can organize boxes based on the weeks you pumped them to rotate through. Check out our breastfeeding hacks with some awesome ideas on how to store your breast milk as well as other tricks. Breast milk can last about 6 months in the freezer, and longer in the deep freezer. This means you can really pump up your supply for a while, then scale back when you have enough in storage.
When going back to work, stress can really affect your supply:
The stress of needing to pump and store extra milk, as well as leaving your baby can put a toll on your milk supply. This is a large reason Milk Dust exists.
Milk Dust takes the stress of eating ALL the milk-boosting foods off your plate.
Our formula is specifically made to nourish postpartum mamas, encourage milk supply and reduce the sugar cravings that can make eating healthy difficult. By giving new mommies a tool to help with this process, we hope it makes the life of a working and pumping mom just a little bit easier. Feel free to use code: LACTATION for 10% off your first order!