Your major focus should be on eating a balanced diet rich in nutrients like iron, and calcium. Which means more of whole grains, nuts, and seeds, legumes, and lentils with a little bit of poultry and fish. If you are a vegetarian then talk to your doctor about Vit B12 supplementation.
Most important way to increase breast milk supply is to breastfeed at frequent intervals. More the baby sucking will induce more milk supply. Body of mother utilize signals from the baby to match supply.
Many experienced moms suggest a way to make the body jumpstarted to boost the milk supply is to pump milk after a feeding session. It is one of the ways to signal your body to boost the milk production.
Stress is also one of the main contributors to low milk supply. Every mother expects the baby to feed the baby nicely and make him/her sleep, and when that doesn’t happen mothers assume it’s due to milk insufficiency. Baby can cry for multiple reasons, its not just low milk supply every time. Sometimes a baby just needs a warm body more than anything. So, relax & do not panic about the milk supply. You can also talk to experienced breastfeeding mother or lactation consultant for positive talk and better progress.
Skin to skin with your baby can help you boost the production of oxytocin and prolactin in mother. Both of these hormones help in amplifying milk supply. So that you have to do? Just sit in a quit room with your baby on your chest touching in skin-to-skin manner. This type of soothing quite time with baby will help your milk supply and has a calming effect on both baby and mother.
Breastfeeding process takes a lot of blood of mother’s body. Make sure you stay hydrated to replenish lost fluids. For example, you can take homemade soup, smoothies and warm water to keep yourself hydrated during some early breastfeeding months.
Eating small meals in a day is one of the best ways to get energy in a sustained manner and help in increasing milk production. Instead of overeating during lunch or dinner, you can make healthy fillers and snacks which will prevent you from binge eating and keep your body well nourished with nutrients.