Question:
I’m a breastfeeding mom who recently went back to work. It’s difficult
for me to find the time to pump as often as I should, and as a result my
milk supply has dwindled. I only manage to express a half-once or ounce
of milk, as opposed to the 4 to 5 ounces I produced when I first
started pumping. Is it possible for me to restore my milk supply?
Answer:
A. Even if you get only a half-ounce, it is
certainly worthwhile to continue pumping your milk! Breast milk is not
only beneficial to a baby's overall health (and intellectual
development), but expressing at work will keep you connected to your
baby while you're apart. If you've got a love-hate relationship with
your breast pump, know that you're not alone. I remember the challenges
my wife faced when she was pumping milk for our babies. One day she got
so frustrated about not being able to express enough, that she threw one
of the plastic pump parts at me! Rather than taking out your
frustrations on your partner, try these tips for increasing your milk
supply:
Think positive! Breastfeeding is often and aptly
described as a confidence game. Worrying about how little milk you're
able to pump will only further suppress your milk supply. Instead, focus
on what you are able to express. Consider how fortunate you are to be
able breastfeed at all.
Get "pumped up" yourself. There are several ways to
stimulate your milk ejection reflex: Do a few minutes of breast massage
and drink a couple of glasses of water right before you pump. Place your
baby's blanket or a piece of his clothing close by so that you can
enjoy his smell. Put pictures of him where you can see them. Many
working mothers even call baby on the phone to listen to the cooing and
babbling. As you take in the sights, smells, and sounds of your baby,
visualize streams of your milk flowing. It's also important to be
relaxed when you sit down to pump. Soothing music can help (to minimize
distractions, use a Walkman or Ipod).
Pump more frequently. If possible, pump at work as
frequently as your baby would nurse, preferably every two to three
hours. More frequent pumping for shorter periods will stimulate your
milk ejection reflex better than pumping less frequently for longer
periods.
Go high-tech. Consult a lactation specialist or a
local La Leche League leader about the best breastpump for your work
situation. I recommend the double-pumping system: Studies show that
prolactin levels (the hormones that stimulate your milk) are higher when
you pump both breasts at the same time. The newest double-pumping
systems are not only more comfortable, but more efficient, allowing you
to pump more milk in less time. (Moms in our practice like the Playtex
Embrace.)
Set up a nursing station. Many companies now feature
lactation lounges, comfortable office areas where moms can pump their
milk. Studies show that creating a breastfeeding-friendly workplace is
good business: Working moms who breastfeed miss fewer work days, mainly
because their infants are not as sick as often. If there are other
breastfeeding mothers in your office, band together and speak to your
supervisor about setting up a lactation lounge.
Breastfeed more often when not at work. Nurse
full-time when you're not at work, and eliminate bottles as much as
possible. Most pumping mothers find that by the end of the week, their
milk supply is lowest, but after frequent breastfeeding over the weekend
they're able to pump more milk on Mondays. Your baby's sucking will
stimulate your milk supply more effectively than any breast pump. If
your baby has already started solid foods, always nurse before feeding
him, and think of solids as just an additional supplement to the more
valuable breast milk.
Set priorities at home. Even if you can't change
your work environment, try to make changes in your overall lifestyle
that will enhance your breastfeeding. Ask your partner to relieve you of
as many household tasks as possible. Explain that these chores, on top
of your work demands, drain your energy and therefore hurt pumping
abilities. Make sure he understands the importance of breast milk for
babies. Hopefully, he'll be as supportive as the father of one of my
patients. He once said to me, "I may not be able to breastfeed or pump
milk, but I'll do whatever I can to help my wife make more milk for our
baby."
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