Milk Supply

Milk Supply

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Milk Supply, 2 bottles of breastmilk
Ways to increase milk supply:
•  The main way to increase milk supply in the early days and weeks is to breastfeed or chestfeed early and frequently.​
•  Let baby feed as often and for as long as needed​.
•  Feed at least 8-12 times in 24 hours.
•  Offer both breasts at each feeding​.

•  Massage and compression can help baby empty breasts completely​ during feeding.
•  When baby is finished, you can use hand expression, or “hands-on pumping” (using hand expression while pumping) to maximize the amount of milk you express and make sure your breasts are empty. ​
•  If you are struggling with milk supply, reach out to a lactation professional.

Keep yourself healthy​
Try to get as much rest as possible. Stay hydrated–try to drink at least eight glasses of water a day. Maintain a simple, well-balanced diet. Things like smoking and antihistamines may decrease supply. 
Diet Tips, hand holding fork going into a bowl of salad
Breastfeeding or chestfeeding is hard work for your body. It’s estimated you burn an extra 500 calories a day just producing milk. Replenish those calories and nutrients with
whole foods like:

2 cups (oranges, avocado, berries, banana)   

2.5-3 cups (lettuce, kale, spinach, asparagus, carrots)

Whole grains:
6-8 ounces (Oatmeal, barley, brown rice) 

Meat and Poultry:
5.5-6.5 ounces (lean beef, chicken, turkey, lamb, pork)

3 cups (Low-fat or fat free yogurt, milk and cheese)

8-12 ounces per week (Salmon, shellfish, shrimp)
Limit freshwater fish to 6 ounces weekly and avoid high, mercury seafood (shark, swordfish, mackerel) altogether.