Nurse, Nurse, and Nurse Again
The more your baby nurses, the more milk your body makes. Don’t follow a strict schedule. Nurse your baby whenever she is hungry, for as long as she wants, especially in the first few weeks of establishing your supply, and offer the other breast when the first is empty.
Many new moms think that they have a low milk supply when in fact nothing is wrong. As long as your baby is alert, active, and regularly filling and wetting diapers, your supply is likely fine. Remember, it can take a few days after delivery for your milk to come in. Meanwhile, your baby gets colostrum, which is the thick first stage of breast milk, rich in nutrients.
Try to Rest
While stress may not curb milk production, it can hamper your let-down reflex (which releases milk into your milk ducts) and make it harder for your baby to get what she needs. Take care of yourself so that you’re at your best for your baby. Ask your partner, family, or friends to help with other things. Tell overnight guests to wait a few weeks before they visit, so you can nurse in peace and establish milk supply.
Seek out other new moms who are breastfeeding and lean on each other. If your mom, friend, or grandmother breastfed, ask her what helped. If you’re feeling vulnerable while you’re getting your milk supply established, avoid people who are critical or don’t support your breastfeeding or who make it hard for you to nurse.
Drink Plenty of Water
If you get dehydrated, you’ll make less milk. It’s easy to get busy and distracted with a baby, so keep a bottle of water with you, and stash bottles where you usually nurse. Also, try to eat foods that are naturally rich in water, such as fruits and vegetables.
Feed You, Feed Baby
To maintain your milk supply and your own health, if you’re exclusively breastfeeding, you need to get about 300 to 500 calories per day more than what you needed to keep your pre-pregnancy weight. The best diet for a nursing woman is simply a normal, healthy, balanced diet rich in fruits, veggies, and whole grains