Breast milk is the perfect baby food, which is why organizations such as the American Academy of Pediatrics and the World Health Organization recommend breastfeeding your infant for 12 months to 2 years or longer, respectively. Pumping your milk is convenient if you're working or traveling and prefer not to breastfeed in public. However, pumping decreases the number of times your baby breastfeeds---the single most important factor affecting your milk supply, according to Marjorie Greenfield, an associate professor of obstetrics and gynecology at Case School of Medicine and University Hospitals of Cleveland.
Step 1
Rest as much as possible. Ask your family or friends to help out and take naps when your baby is napping. According to AskDrSears.com, to increase your milk supply, you must make breastfeeding and your own health a priority.
Step 2
Eat and drink more. Your weight can be a concern after having a baby, but your lactating body needs loads of nutrients. The National Institutes of Health recommends eating 6 to 11 servings of whole grain breads and cereals; 2 to 4 servings of fruits; at least 3 to 5 servings of vegetables; 3 servings of protein, including meat, fish, eggs and nuts; and at least 4 servings of dairy, each day. Also, drink at least eight 8-ounce glasses of water, milk or juice daily.
Step 3
Nurse your baby whenever you can and avoid giving him bottles of formula. This common practice substitutes for breastfeeding, preventing your breasts from getting the stimulation they need to produce enough milk for your baby, states INFACT Canada, a breastfeeding support organization. Also avoid giving your baby pacifiers, which also reduce time spent at your breast.
Step 4
Breastfeed your baby whenever he looks hungry and let him nurse for as long as he wants to, advises INFACT Canada. Your baby should nurse about 8 to 12 times during a 24-hour period, for at least 10 to 15 minutes during each feed. Also, switch breasts during each feeding.
Tips and Warnings
- Learn how to create a proper latch for your baby to make nursing times more comfortable for both of you and to promote longer, more frequent breastfeeding. If you're having trouble with your latch, consult a breastfeeding counselor.
- Speak to your doctor about taking any medications when you're breastfeeding. Both prescription and over-the-counter drugs can pass into your milk, states the NIH. Some, such as isotretinoin or Accutane, can pose a serious threat to your baby. Consult your family or naturopathic doctor about taking an herb that can stimulate breast milk production, also referred to as a galactagogue. According to AskDrSears.com, while some herbs have been credited with this ability, there's no scientific evidence that they are effective.
