According to a health publication in shedibase.com, women who are breastfeeding a baby can do the following things to increase their supply of breast milk:
1. Try to Rest
Lack of sleep is not good for your milk production. If you can take a nursing vacation. Cutting out outside commitments, and spend some days doing as little as possible other than relaxing with your baby, resting, eating, and nursing. This is easier with a first baby than when you have older children who also require your attention.
2. Nurse, Nurse, and Nurse Again
The more your baby nurses, the more milk your body produces. Don’t incorporate a strict schedule. Nurse your baby any time they are hungry, for as long as they need, particularly in the first few weeks of establishing your supply, and give your baby the other breast when the first is empty.
3. Avoid Stress: While stress may not affect milk production, it can restrict your let-down reflex which passes milk into your milk ducts, and make it tough for your baby to have what they want. Take care of yourself to project yourself at your best for your baby. Ask your partner, family, or friends to assist you with other things. Tell overnight visitors to wait a few weeks before they visit, so you can nurse in peace and establish a milk supply.
4. Steer Clear of Beer and Other Alcohol
You may have been told the claim that beer stimulates milk supply, but in the real sense, taking alcohol reduces milk production. For instance, one study discovered that after consuming one or two cups of wine, women took longer to release the first drop of milk and produced less milk generally.
6. Drink Plenty of Water
If you get dehydrated, your milk production would be low. It’s easy to be busy and distracted with a baby, so keep a bottle of water close to you. Also, try to consume foods that are naturally rich in water, like fruits and vegetables.
7. Feed Yourself, Feed Baby: To ensure your milk supply and your health, if you’re breastfeeding a baby, you are required to have about 300 to 500 calories every day more than what you are required to maintain your pre-pregnancy weight. The best diet for a nursing woman is a normal, healthy, balanced diet rich in fruits, veggies, and whole grains.
8. Massage Your Breasts: Breast massage may assist to increase the volume and fat content of your milk. When your baby is comfort nursing, massage your breast close to the chest and then a little forward toward the nipple, and wait for your baby to drink a couple of swallows. Then massage another place of the same breast, and wait for more swallows. Repeat this.