In the whirlwind of new parenthood, you may find yourself juggling the joys and challenges of breastfeeding. Among these challenges, stress often emerges as an unexpected companion, potentially influencing your milk supply. Understanding the intricate relationship between stress and lactation is crucial for ensuring a fulfilling breastfeeding journey. This article delves into the physiological effects of stress on milk production and offers expert insights and practical strategies to help you manage stress effectively. By shedding light on this important topic, you can empower yourself with the knowledge needed to nurture both your well-being and your breastfeeding experience.
Can stress really affect milk supply?
While breastfeeding is a natural and rewarding experience, the challenges that accompany it are as diverse as they are complex. One primary concern often circles back to the impact of stress. People often say that your milk supply can be impacted if you are very anxious, extremely tired, upset or in pain. The truth is that breastfeeding is a powerful process. Your let-down may take a little longer than usual, causing your baby to fuss at the breast or come on and off but your supply won’t be affected.
The role of stress hormones
When you're stressed, your body releases hormones such as cortisol. Cortisol (1) can disrupt the balance of other crucial hormones like prolactin and oxytocin, which are vital for milk production and the milk ejection reflex.
💡 This disrupted balance may delay your let-down or cause your milk flow to be slower.
Stress triggers that impact lactation
Various factors may contribute to increased stress levels, including returning to work, lack of sleep, financial concerns, or emotional strains. Addressing these triggers through practical strategies can be crucial for maintaining a healthy milk supply and preventing a drop in milk supply. For instance, practicing stress management techniques like deep breathing or yoga can help.
What are the signs that stress is impacting my milk supply?
Physical and behavioral signs in baby
- Fussiness or frustration at the breast, especially if your baby seems to be suckling harder or for longer periods to stimulate milk flow. (2)
- Shorter or incomplete feeds, possibly due to delayed or inhibited let-down reflex caused by stress.
- Fewer wet or dirty diapers, which may indicate that your baby is not getting enough milk.
Physical signs in mother
- Noticeable decrease in milk production, either suddenly or gradually, often during or after periods of heightened stress. (3)
- Difficulty achieving let-down, or a let-down reflex that feels delayed or absent during feeds or pumping.
- Increased incidence of clogged ducts or mastitis. In fact, those who had mastitis often say that they got it when they were under extra stress. It might be a sign that you need to slow down !
- Breast fullness or discomfort after feeds, signaling that milk is not being effectively removed.
Emotional and psychological signs
- Heightened anxiety, irritability, or impatience during breastfeeding sessions, which can further disrupt oxytocin release and milk ejection.
- Reduced feelings of bonding or relaxation while nursing, sometimes accompanied by negative emotions before or during let-down (as seen in conditions like dysphoric milk ejection reflex, D-MER).
Common signs of stress-related breastfeeding challenges
Recognizing the signs that stress is affecting your milk supply can be a first step in addressing the issue. Key indicators include:
- Sudden or gradual decrease in milk production, often noticeable during or following stressful periods.
- Increased instances of clogged milk ducts or mastitis, which can result from incomplete milk emptying.
- Emotional signs like heightened anxiety or irritability, which can interfere with the natural feelings of bonding during breastfeeding.
Knowing these signs can assist you in taking proactive steps to manage stress and maintain a healthy milk supply.
Tips to support milk supply when you’re feeling stressed
1. Prioritize skin-to-skin contact
Spending time skin-to-skin with your baby is one of the most effective ways to reduce stress and boost milk supply. Skin-to-skin contact stimulates oxytocin, helping both you and your baby relax and encouraging milk flow.
2. Breastfeed frequently and on demand
Offer the breast as soon as your baby shows signs of hunger, aiming for at least 8–12 feeds in 24 hours. Frequent breastfeeding—especially with a well-latched baby—helps maintain and increase milk production, even during stressful times.
3. Ensure good latch and positioning
A deep latch and proper positioning make feeds more effective, ensuring your baby gets enough milk and your breasts are well-drained.
4. Use breast compressions and switch sides
Gently compress your breast when your baby’s sucking slows to help increase milk flow. Switch sides during feeds to keep your baby actively nursing and stimulate both breasts.
5. Practice relaxation techniques
Take a few deep breaths, listen to calming music, or look at a photo or video of your baby while feeding or pumping. Relaxation helps trigger the let-down reflex and can make expressing milk easier.
6. Pump or express milk if needed
If your baby cannot nurse directly, or if you need to boost supply, pump or hand express milk regularly—ideally 8-12 times in 24 hours. Using a smart, wearable breast pump like the Perifit Pump can make this process more convenient and discreet, especially for busy moms. Double pumping or pumping one side while nursing on the other can also increase output.
7. Avoid skipping feeds or long gaps
Milk production works on a supply-and-demand basis. Skipping feeds or going long stretches without breastfeeding or expressing can signal your body to make less milk.
8. Take care of yourself
Stay hydrated, eat nourishing foods, and rest when you can. Self-care supports your body’s ability to produce milk, especially during stressful periods.
9. Seek support
Reach out to family, friends, for emotional and practical support. Sometimes just talking to someone who understands can help lower stress and improve your breastfeeding experience.
10. Don’t compare yourself to others
Every breastfeeding journey is unique. Focus on your baby’s needs and your own well-being, rather than comparing your milk output to others.
Will my milk supply go back to normal once my stress levels decrease?
Yes, your milk supply can often return to normal once your stress levels decrease. Stress primarily impacts breastfeeding by interfering with the let-down reflex (the release of milk), rather than directly reducing the amount of milk your body can produce. When stress hormones like cortisol and adrenaline are high, they can suppress oxytocin, making it harder for milk to flow. However, the underlying milk production mechanism remains intact.
With rest, hydration, and frequent breastfeeding or pumping, many parents notice their supply rebounds within a few days after stress is reduced. Consistently emptying the breasts—by nursing or pumping—remains key, as milk production works on a supply-and-demand basis. If your supply has dropped due to stress, focusing on relaxation, self-care, and regular milk removal can help restore it.
In navigating the intricate journey of nurturing a newborn, understanding the impact of stress on milk supply is crucial. By acknowledging stress as a significant factor, you empower yourself to explore practical strategies that can enhance your breastfeeding experience. Emphasizing relaxation through mindfulness, seeking support from loved ones, and consulting healthcare professionals can make a profound difference. Remember, every individual's experience is unique, and finding what works for you is key. By prioritizing self-care and being attuned to your needs, you can foster a nurturing environment that supports both you and your little one on this remarkable journey.
Sources :
