Once childbirth is over and the newborn is in the mother's arms, the responsibility of nourishing the baby primarily falls on her. Though the baby is physically separated from the mother, they remain emotionally connected. Choosing breastfeeding as the primary feeding method is the best decision a mother can make for her child’s health, immunity, and future well-being.
However, a new mother should not neglect her own health—especially during the postpartum period—and should focus on boosting her milk supply to continue breastfeeding for at least one year.
In an exclusive interview with Nadormagazine, clinical nutritionist Dr. Ghadeer Abu Al-Naja shared three golden tips to help mothers increase breast milk supply:
1. Continuous Breastfeeding Around the Clock
Breastfeed your baby as frequently as possible, both day and night. Some may advise skipping nighttime feeds or supplementing with formula, but this is often the first step toward breastfeeding failure.
There is a direct relationship between milk demand and milk supply—the more the baby nurses, the more milk the body produces. Nighttime breastfeeding is especially crucial, as it stimulates daytime milk production and increases the baby’s weight due to the calming nighttime atmosphere. Prolactin, the hormone responsible for milk production, is more active at night.
Additionally, frequent breastfeeding serves as a natural contraceptive, as there’s an inverse relationship between prolactin and ovulation hormones. As long as breastfeeding is continuous—especially at night—it can suppress ovulation and prevent pregnancy.
2. Daily Consumption of Fenugreek Seeds
Fenugreek seeds have long been used to increase milk supply, especially during the postpartum period. In addition to promoting lactation, they help cleanse the uterus by expelling postpartum residues and relieving uterine cramps caused by the uterus returning to its normal size.
If you dislike the taste of fenugreek tea, you can:
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Grind the seeds and sprinkle them on meals throughout the day.
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Enhance the flavor of the tea with lemon peel or vanilla sticks.
For mothers experiencing a significant drop in milk supply, drinking one cup of fenugreek tea daily for two weeks can help stimulate milk production. Fenugreek boosts the secretion of prolactin and oxytocin, key hormones for lactation. It also contains phytoestrogens and diosgenin, plant compounds similar to estrogen, which help increase milk supply.
Research on infants whose mothers consumed fenugreek daily showed noticeable improvements in both milk volume and baby weight.
Another option, under doctor supervision, is to take fenugreek capsules sold as dietary supplements. A typical recommended dose is 2–3 capsules (580–610 mg each), taken three to four times a day. Results may appear within 24 to 72 hours.
3. Adequate Sleep and Emotional Well-being
A breastfeeding mother’s emotional state directly affects her milk production. Emotional stress, anxiety, or sadness—especially during the demanding early months or when managing multiple children—can raise cortisol levels, the body’s stress hormone. Cortisol can be transferred through breast milk to the baby.
High cortisol in breast milk may:
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Make the baby irritable, anxious, and prone to excessive crying.
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Cause poor sleep patterns, leading to reduced rest and slower weight gain.
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Create a constant need for comfort and security.
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In extreme cases, make the baby refuse breastfeeding altogether due to changes in milk taste.
Severe emotional trauma can even lead to a complete halt in milk production. Therefore, a mother’s mental health and social environment are critical to a successful breastfeeding experience. A calm, supported, and emotionally stable mother is far more likely to produce adequate milk and provide a nurturing atmosphere for her baby.
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