TIP 1 : Feed Baby Often - Frequent Feeding helps establish milk supply

One of the most effective ways to increase your milk supply is to nurse your baby frequently. The more often your baby nurses, the more milk your body will produce. Aim to nurse at least 8-12 times per day, and try to nurse on demand rather than following a strict schedule.

Here are a few additional tips for frequent feeding:

- Offer both breasts at each feeding: This helps to ensure that your baby is getting enough milk and also helps to stimulate milk production.

- Allow your baby to nurse for as long as they want: Let your baby nurse for as long as they want on one breast before switching to the other side. This helps to ensure that your baby is getting enough milk and also helps to stimulate milk production.

- Avoid using pacifiers or bottles: These can interfere with your baby's ability to effectively nurse and can also affect milk production.

TIP 2: Stay Hydrated - Always Keep Water by your Side

Staying hydrated is crucial for maintaining a healthy milk supply. When you are dehydrated, your body's production of milk can be affected. It's important to drink plenty of fluids, particularly water, throughout the day to help support your milk production.

Here are a few tips for staying hydrated:

- Keep a water bottle with you at all times: Having a water bottle handy can help remind you to drink fluids throughout the day.

- Drink fluids before you feel thirsty: Thirst is a sign that you are already partially dehydrated, so try to drink fluids before you feel thirsty to help prevent dehydration.

- Drink fluids that count towards your fluid intake: In addition to water, you can also include other fluids that count towards your daily intake, such as milk, juice, and herbal teas.

- Pay attention to your urine: If your urine is pale yellow or clear, it's a sign that you are well-hydrated. If it is darker in color, it may be a sign that you need to drink more fluids.

TIP 3: Take time to rest

When you are sleep-deprived, your body is under stress, which can affect your milk production. Make sure to prioritize getting enough sleep and rest, even if it means asking for help with household tasks or taking breaks during the day to rest. It may also be helpful to create a relaxing bedtime routine, such as taking a warm bath or reading a book, to wind down and prepare for sleep.

Additionally, try to avoid screens and other stimulating activities before bedtime, as they can disrupt your sleep.

TIP 4: Limit Your stress - Try daily walks and breaks

Stress can affect your body's production of the hormone prolactin, which is essential for milk production. While it's not always possible to eliminate stress completely, there are a few things you can do to help manage it:

- Take breaks when you need them: Don't be afraid to take a few minutes to yourself to regroup, relax, and recharge. This can help prevent you from getting overwhelmed and stressed out.

- Practice relaxation techniques: There are a variety of relaxation techniques you can try, such as deep breathing, meditation, or yoga, to help reduce stress and promote relaxation.

- Seek support: Don't be afraid to ask for help when you need it. Whether it's from your partner, family, friends, or a support group, having someone to talk to and lean on can be a great way to reduce stress and boost your overall well-being.

- Get outside: Taking a walk or spending time in nature can be a great way to reduce stress and clear your mind.

TIP 5: Focus on your nutrition

- Consume enough calories Ensure that you are eating enough to support milk production by aiming for at least 1800-2000 calories per day, depending on your pre-pregnancy weight and activity level.

- Incorporate lactogenic foods

Certain foods, such as oats, fenugreek, brewer's yeast, and almonds, may help increase milk production.

- Eat a balanced diet

A variety of nutrients, including protein, carbohydrates, healthy fats, and vitamins and minerals, are important for milk production. Aim for a diverse range of whole, unprocessed foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.

- Avoid restrictive diets

It is important to consume enough calories and nutrients to support milk production. Avoid dieting or restricting food intake while breastfeeding as it may negatively impact milk production.