1. Nurse Often: Nursing your baby "on demand" will help you to establish exactly the right supply to meet her needs. Crying is a late sign of hunger. Try to offer your breast early, before your baby is crying. Increased alertness and activity, chewing on their fists, and "smacking their lips" are all signals that your baby may be hungry. It is not uncommon for young babies (or older babies going through a growth spurt) to nurse every 1-2 hours. Allowing your baby to nurse frequently will help establish a good supply of milk which will eventually allow them to go longer between feedings. Also avoid "timed" feedings. Instead, it is usually best to allow your baby to nurse until he is satisfied and unlatches on his own.
   
2. Rest: Getting adequate sleep is very important for your milk supply. Be sure to sleep when the baby does. Eight hours of uninterrupted sleep may not happen for a while, but getting naps and as much night time sleep as baby alows will support your body's natural ability to make milk.
   
3. Hydrate: Drinking adequate fluids, preferably water, is vital to your milk supply and health. Try to drink at least eight (8) glasses of water a day. The rule of thumb is to drink to thirst - over hydrating can actually be count-productive to milk production. Just keep a cup or bottle of water handy and drink whenever you are thirsty.
   
4. Lower Stress: It is important to minimize stress as much as possible. Excess stress can negatively impact your milk supply. Try listening to soothing music or relaxing in a warm bath.  Meditation and moderate exercise can also be helpful.
5. Eat well :  Eating a healthy diet with a good balance of protein, complex carbohydrates, healthy fats, and enough calories is important.   Your body uses significantly more calories while breastfeeding than while pregnant.  Extreme dieting and rapid weight loss can greatly reduce your supply.

If you are still struggling with a low milk supply, there are a number of herbal remedies that are known to increase milk production. Our More Milk Plus is a blend of powerful herbal galactagogues (milk increasing herbs) in a potent and easy to use form. Our Milkmaid Tea provides support for healthy lactation and gently boosts milk supply. It is also a great way to get the fluid you need each day.

**If you are experiencing ongoing difficulties with milk supply, sore nipples, or any other aspect of breastfeeding, you should seek the assistance of an International Board Certified Lactation Consultant (IBCLC). It is also wise to see your doctor to rule out any potential underlying health issues such as thyroid problems.