Work + Milk Supply: Find Your Flow
New breastfeeding moms worry a lot about making enough milk. A big reason many moms stop breastfeeding is because they think their milk supply is too low. But what’s “normal” when it comes to breastfeeding varies from mom to mom, and babe to babe.
One thing that’s the same for every mom is that milk production is all about supply and demand (so the more your babe nurses, the more milk you make). Returning to work can disrupt your routine and slow your flow (Hi, coworkers! Watch me put breast milk in the fridge!). But it doesn’t have to. Here are six things that can help you maintain your supply when you’re back at work.
Take care of yourself
How well you eat, sleep and manage stress can have a direct impact on your milk supply. Keep healthy snacks and water handy. Get rest. Ask for help when you need it.
Pump often
Plan to pump as often as you would nurse at home and make sure to fully empty your breasts at each pumping session. Schedule your pump breaks for every three to four hours in your work calendar and let your coworkers know why these events are unmissable and important.
Invite spa vibes into your pump sessions
Okay, so pumping at work is exactly the opposite of a spa vacation. But the more you can do to create a sense of sanctuary for yourself—and take your mind off pumping on the job—will help you relax and let down (stress has been shown to negatively affect your supply). Listen to soothing tunes, look at photos of your babe, or catch up with friends on social media.
Check your supplies
The lifespan of your pump parts depends on how much you’re using your pump. And working moms are heavy pump-users! So check your specific pump manual for recommendations on when it’s time to replace parts. Because there’s nothing like ill-fitting flanges or stretched-out valves to decrease the effectiveness of a pump session.
Make smart choices
Many breastfeeding moms swear by herbal remedies (known as galactogogues) to boost lactation like Fenugreek, oats, or milk thistle. But there is very little research on whether teas, bars, and other goodies touting milk-boosting benefits actually work. Given the lack of evidence, the Academy of Breastfeeding Medicine—a global organization of doctors dedicated to the promotion, protection, and support of breastfeeding—does not currently recommend them, so check with your doctor before trying.
Seek support
If your milk supply continues to wane after returning to work, it could be the change in routine, the stress of juggling work, or other issues. Be sure to check in (again!) with a lactation consultant to identify—and address— the cause.
Mamava designs solutions to empower breastfeeding and pumping parents on the go, like our freestanding lactation pods, Mamava’s lactation space locator app, and other helpful resources.
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