If you’re pumping, you know the feeling of frustration when your milk supply isn’t great. That realization that you’ve just spent twenty minutes hooked up to a machine, but have only gotten two ounces of milk. That annoying TikTok lyric, “all that work, and what did it get me,” might as well be playing in the background. Let’s talk about several ways to pump more efficiently.
- Lubricate
- Get fitted for your correct flange size
- Get enough protein
- Hydrate
- Mimic baby’s natural sucking pattern
- Find an IBCLC near you
- Take advantage of hormone surges
- Pump at the same time every day
Lubricate
Lubrication can make a HUGE difference in your milk output if you’re pumping. Makes sense, right? It’s what most closely resembles natural breastfeeding. You can use any food-safe oil (like just a drop of olive oil or coconut oil) on your nipple before you start pumping. If you’re pumping regularly, a pumping spray like this one can be super helpful and convenient. Lubrication can actually make a 1-2 ounce difference for many women, so it’s definitely worth trying if you’re struggling with supply.
Get fitted for your correct flange size
Your nipple size will change between pregnancy, birth, colostrum, and when your milk comes in. In fact, you should get fitted for your flange size once your milk supply has stabilized, even if you were fitted right after you give birth. Many pumps come standard with size 24 mm flanges, but nipples vary widely in size. Many pump companies sell sizes ranging from 10 mm to 36 mm. That’s a big range!
Your pump should be fitting snugly around your nipple. You should not be getting suction to any of your areola, or the brown skin around the nipple. Using an improperly sized flange can cause pain, swelling, and bruising. Not fun, and not comfortable. A nipple ruler, like this one, is super cheap and can make a significant difference in your level of comfort and milk output.
Get enough protein
Breast milk is high in protein. If you’re going to be producing high-protein milk, you need to be getting protein in your diet! Milk, pumpkin seeds, Greek yogurt, and beef jerky are all easy, high-protein snacks. You can read my post about how to incorporate more protein in your diet here. I have seen this make a huge difference in my milk supply on a day-to-day level.
Hydrate
Hydration can also make a huge difference in milk supply. A breastfeeding mom is supposed to get about 16 cups of water per day, according to this article. If you’re struggling to get enough water, try to find a creative way to make it more appealing. Buy fresh mint and put it in your water. Invest in a water bottle that you enjoy drinking out of. Infuse fresh fruit into your water. Try to drink a cup of water every time you breastfeed. Try water with lemon, or decaf unsweetened ice tea. Hydration does make a big, big difference, though.
Mimic baby’s natural sucking pattern
If your pump has two different settings, learn which one to use first to mimic your baby’s natural sucking pattern. A breastfeeding baby will instictively start out sucking rapidly and shallowly. Then, once your baby has stimulated a letdown, he or she will suck more slowly, but deeper. Most pumps have different settings to mimic that pattern and increase output.
Find an IBCLC near you
You may have had lactation in the hospital, but I’ve often heard that even the best hospitals don’t have the best lactation support. An International Board Certified Lactation Consultant (IBCLC) can be a huge help. IBCLCs have invested a TON of education and are really experts at supporting moms and babies at breastfeeding. You can see if your insurance will cover lactation at this website. Highly, highly recommend seeing an IBCLC if you are struggling at all.
Take advantage of hormone surges
Your body has the highest levels of prolactin, the hormone that is responsible for producing milk, between 4-6 AM. Try pumping after your baby finishes his/her first feed of the day if it’s at during that time. You may be surprised by how much of a difference that prolactin surge makes.
Pump at the same time every day
Your body will usually adjust to produce more milk if you are pumping regularly, at the same time each day. Consistency is key here. 🙂
Once you get into a consistent routine, you’ll probably find that you can pump for 10-15 minutes and get enough milk for a full feeding. It truly does get easier when you get into a good, efficient, pumping routine.
Let me know how this worked for you!