• Relax – Stress can affect your milk production. In order to relax yourself sit in a quiet place and imagine that you are with your baby or listen to soothing music. Massaging your breasts or using warm compresses can help too.
  
• Pump frequently - The more you pump the more milk you will produce. If on work for the full day, try to pump for 15 minutes every few hours.  Breast pumps mimic the sucking action of a baby and will not cause any pain. When using an electric pump, attach a breast phalange or shield over your nipple.  Switch on the machine and it will suction your milk into an attached container. In case of manual pumps, you can extract the milk by using a squeeze mechanism or pulling a plunger with your hand in place of a motor. It usually takes 10 to 15 minutes to pump both breasts with a good electric pump and up to 45 minutes with a hand pump.
  
• Breastfeed on demand – When you are with your baby, breast feed as and when your baby wants. This will increase your supply of milk when you pump. Try to feed your baby as frequently as possible.
  
• Avoid formula feedings – Limit or avoid formula feeds because these will reduce your baby’s demand for breast milk thus lowering your milk production. In case you do feed your baby with formula based milk, remember to continue pumping. The extra milk after or between breast-feeding sessions can be frozen for future use.
  
• Eat well and drink plenty of fluids - Eat plenty of fruits, vegetables and whole grains. Drinking water, milk and juice promotes milk production. Limit your intake of soda and coffee, along with avoiding alcohol.
  
• Take care – Exercise every day. Take rest and sleep when your baby sleeps. While you are breast feeding it is safer to use condoms as a birth control practice. The estrogen hormone present in birth control pills may interfere with milk production. 
  
• Stop smoking – Smoking can reduce milk production. Also nicotine in your breast milk can harm the baby.

Hand expression of breast milk