Building your breast milk stash: A guide for working mums

As a Lactation Consultant in Dubai, I am often asked by mothers how to make sure their baby continues to receive the benefits of breast milk while they're at work. Building a stash of breast milk is a great way to maintain your breastfeeding journey and provide your child with the nourishment they need. In this blog, I'll cover everything you need to know about increasing your supply, safe storage practices, and the best techniques to pump effectively.

Why build a breast milk stash?

Creating a freezer stash of breast milk before you return to work gives you peace of mind and flexibility. It can make sure that your baby has a consistent supply of your milk even when you’re apart. Whether you’re planning to combine breastfeeding and pumping or exclusively pump, having a reserve can make the transition smoother for both you and your baby.

Safe ways to increase your breast milk supply

To build a stash, you need to boost your milk production. Here are some safe and effective strategies:

1. Power Pumping: This technique mimics a baby’s cluster feeding and signals your body to produce more breastmilk. Power pumping typically involves pumping in a specific pattern—typically 20 minutes on, 10 minutes off, 10 minutes on, 10 minutes off, and then 10 minutes on again. Doing this once a day for a week can help increase your supply.
2. Regular pumping sessions: Pumping between nursing sessions can stimulate more milk production. Aim to pump for 15-20 minutes after feeding your baby or during your baby's longest sleep period.
3. Hand expressing and breast massage: Incorporating hand expression and gentle breast massage during your pumping sessions can help empty your breasts more thoroughly and increase milk flow.
4. Use a hospital-grade pump: If you’re planning to exclusively pump, a hospital-grade pump is your best ally. These pumps are more powerful and efficient, helping to establish and maintain a strong milk supply. Brands like Medela Symphony and Spectra S1 are popular choices among exclusively pumping mums, as well as often being covered by insurance.

Natural breast milk-boosting foods and galactogogues

Diet can play a significant role in milk production. Here are some natural galactogogues that may help boost your supply:

• Oats: Packed with iron, which can help increase milk production.
• Fenugreek: A popular herbal supplement known for its lactation-boosting properties. Always consult with your healthcare provider before starting any new supplements.
• Brewer’s Yeast: Often used in lactation cookies, it’s a good source of B vitamins and minerals that support milk production.
• Fennel Seeds: These can be added to meals or taken as a tea to help stimulate milk flow.
• Leafy Greens: Spinach, kale, and other leafy greens are rich in phytoestrogens which can help with milk production.

How to hand express and use breast massage while pumping

Hand expressing and breast massage can enhance your pumping sessions by helping to drain more breast milk from your breasts. Here’s how to incorporate these techniques:

1. Before pumping: Gently massage your breasts for a few minutes. Use your fingertips to make small, circular motions around your breast, moving from the outer edge towards the nipple.
2. During pumping: While pumping, use one hand to continue massaging your breast, focusing on any areas that feel full or firm. This can help stimulate let-down and improve milk flow.
3. After pumping: Finish with a few minutes of hand expression to ensure your breasts are completely emptied. Hold your breast with your thumb and fingers in a C-shape, and gently squeeze and compress the breast to encourage any remaining milk to flow.

How to build and maintain your breast milk stash

1. Start early: Begin pumping a few weeks before you return to work to gradually build your frozen breastmilk stash. Pumping once or twice a day should be sufficient initially.
2. Consistency is key: Pump at the same times each day to establish a routine. This consistency helps signal your body to produce more milk.
3. Store milk safely: Use breast milk storage bags or clean bottles to store your milk. Label each container with the date and time of pumping. Store milk in small portions (2-4 ounces) to avoid waste.
4. Freeze for long-term storage: If you’re storing breastmilk for future use, freeze it. Place the bags flat in the freezer to save space. Frozen milk can be stored for up to six months, or even longer in a deep freezer.
5. Rotate your stash: Use the oldest breastmilk first to ensure none of your precious milk goes to waste.

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Building a stash of breast milk before returning to work requires planning and dedication, but it can really help to reassure you that your baby will be well fed when you return to work. It allows you to continue providing the best nutrition for your baby while navigating the demands of work.

Remember, every mum’s body responds differently to pumping and milk-boosting strategies, so find what works best for you and your baby. If you have any concerns or need personalised advice, please do reach out to a lactation consultant near you.

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