Taking good care of yourself is the key to a good breast milk supply. If you stay relaxed, eat well, and drink enough fluids, you will have plenty of milk for your baby.
- Rest as much as you can, particularly during the first weeks, and try to get plenty of sleep
- You produce the most milk in the morning when you are rested. If you become tense during the day your supply could be poor by evening. Go through your prenatal relaxation routines and make sure you rest every day
- Let the housework go; do only what is absolutely necessary
- Try to give yourself a few treats; relax with a glass of wine at the end of the day
- Eat a well-balanced diet that is fairly rich in protein. Avoid highly refined carbohydrates ( cakes, cookies, candy, and so on)
- Ask your doctor about iron and possibly vitamin supplements
- Drink about three quarts of fluid a day; some women find that it is helpful to keep a drink by them while they are feeding
- Express any milk your baby doesn’t take in the early feedings of the day to encourage your breasts to keep on producing milk
- The combined contraceptive pill decreases your supply, so avoid it for five months after delivery. Discuss alternative methods of contraception with your doctor
- Avoid spicy foods, which could affect your milk and upset your baby’s stomach
