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Breast milk is best!

Packed with health-boosting nutrients, breast milk is the best food for your newborn. However, it can be challenging in the first week. Read on to find out how you can get off to the best possible start.

1. Load Up on Protein
Breastfeeding mom needs an additional daily intake of 13g – 19g of protein to ensure:

  • Your baby gets all the essential amino acids for mental and physical growth.
  • Protein helps to heal and revitalise mom’s body after giving birth too!

2. Stay Hydrated
Water is the key to maintaining a steady production of breast milk as it is made up of 90 percent water.

  • Aim for 10 glasses of water a day to maintain your breast milk production.
  • For better results, avoid diuretics such as tea, coffee and sugary drinks.

3. NURSE YOUR BABY Frequently
Breastfeeding is a demand-and-supply cycle so your body will produce more milk when there’s demand.

  • Try to fit in additional pumping session during the day or at night to increase the frequency of emptying your breast.
  • This added stimulation will signal your body to produce more breast milk.
  • Breastfeed as often as you could to keep up your production with the demand.

4. Take Supplements
Try the natural milk booster – alfalfa!

  • Known to have galactagogue function, one of the most popular traditional herbal supplements which is used to increase breast milk production.

5. Make Sure the Latch is Right
Make sure your baby is latched-on correctly when you breastfeed.

  • If your baby is latched-on and positioned well, they can stimulate your milk production since your breast milk is being emptied more efficiently.

6. Get Sufficient Rest
Insufficient rest can cause reduction in breast milk production.

  • Try to nap when your baby is sleeping.
  • It’s okay to seek help so reduce on the household tasks and seek help whenever necessary.

7. Breast Massage
Study shows that practicing breast massage while breastfeeding and pumping helps increase milk output by up to 48%1.

  • Massage stimulates an increase in prolactin level, ensuring your breast milk to flow more freely and this triggering a higher milk production.

If you are attempting to increase your milk production, one-sided breastfeed isn’t enough!

  • Switch feeding ensures your baby drains the breast milk more efficiently and thus promoting more milk.

9. Manage Stress
Constant and increased stress can affect breast milk production. So, sit back and enjoy the process!

  • Try new hobbies such as meditation, listening to radio or reading your favorite novel to relax.

10. Store Your Expressed Breast Milk
When you are away and unable to breastfeed your baby, you can always express your milk and store it. Thus, storing your breast milk correctly is important to ensure the that the expressed milk is safe. Follow these tips to store your breast milk correctly.

Storage Best used within Still safe to use within
Insulated cooler bag 24 hours 24 hours
Refrigerator 3 days 5 days
Freezer 2 weeks 2 weeks
Deep freezer 6 months 12 months
  • Store your breast milk in sterilised plastic bottles or containers with a screw-on lid.
  • Leave an inch or so from the milk to the top of the container as it will expand when frozen.
  • Label it with date and your baby’s name. Use up the oldest dates first.
  • Freeze breast milk in small amounts of 2 to 4 ounces to avoid wasting.
  • Do not store breast milk in the door of the refrigerator or freezer. This will help protect the breast milk from temperature changes from the door opening and closing.
  • Remember that expressed breast milk should be cooled as soon as possible. You can store it in a refrigerator or in a cooler with ice packs. The milk can also be frozen if you are not using it right away.

1. Morton, J., Hall, J., Wong, R., Thairu, L., Benitz, W., & Rhine, W. (2009). Combining hand techniques with electric pumping increases milk production in mothers of preterm infants. Journal Of Perinatology, 29(11), 757-764. doi: 10.1038/jp.2009.87