One thing that new mothers often worry about is having enough milk to meet their baby's needs. A frequent reason for concern is that their breasts don't feel as full as they did when their milk first came in.

It is normal for the breasts to soften after lactation has established. You can expect them to return to the size and consistency that they were just before you had the baby. Your baby is able to regulate the supply. You will find that your baby will want to feed more often from time to time. This is the way your supply is increased to meet your baby's growing demands.

Following are a few points that you may want to consider to help you to maintain a good supply:

1. Diet
The diet needs to be wholesome and balanced with adequate protein and complex carbohydrates, especially in the form of grains (porridge, museli, rice). A protein shake at lunchtime or early afternoon will help you through the evening. You can be as creative as you like with it. The basis of a protein shake is milk, soy milk or fruit juice with a combination of any of the following; fruit, yogurt, protein powder, honey. Add a raw egg to increase the protein component. Put it all in a blender with ice and enjoy.

2. Fluids
You do not have to drink milk to make milk but it is important to maintain a high fluid intake. One and a half litres of water as well as herbal teas and juices each day.

3. REST
This is so important and one thing that new mothers often don't get enough of. Make it a priority! You don't have to be "Super Mum" or live up to other people's expectations of what you should or should not be doing. Making milk and breast-feeding is labour intensive for you body. In the first weeks following the birth of your baby, you need to sleep when the baby sleeps. As your baby gets older and while you are continuing to breast-feed through the night, it is important for you to have at least one good rest period each day.

Herbal teas that can assist with lactation:

1. Chamomile tea.
2. Fennel tea. Boil one cup of fennel seeds in one litre of water for five minutes and strain. Drink hot or cold, with or without milk and honey.

Article prepared by Akal Khalsa

Akal Khalsa is a Sydney based midwife and provides midwifery services including: homebirths, pre-conception consultations, childbirth preparation, nutritional advise and breastfeeding support.

For more information Contact Akal.