When you start breastfeeding, you may wonder if your baby is getting enough nutrition. If you notice that your baby is not gaining weight or not using enough nappies, it may be due to not enough breast milk for your baby. This can happen if your baby is not suckling properly or, in rarer cases, if you are producing less milk. The good news is that most women produce about 30% more milk than their babies drink, so there's a bit of headroom. It is always wise to discuss this with your healthcare professional if you are concerned about this. If you're worried about how much breast milk you're producing, the rest of this article will help you discover ways to naturally increase or jump-start your lactation,

Signs your baby is getting enough breast milk

Instead of trying to gauge how much breast milk you're producing, it's more important to keep an eye out for signs that this amount of breast milk is enough for your baby. Ask yourself these questions:

• Is your baby gaining weight? One of the most reliable signs that your baby is eating well is her steady weight gain. Keep in mind that your baby will likely lose some weight in the first few days after birth (usually no more than 7 percent of birth weight), but the weight should be back within two weeks.
• Does your baby use enough nappies? The number of newborn diapers your baby consumes is a good indicator that he is getting enough breast milk. Expect to change six wet diapers a day, and check that your baby has a bowel movement three to four times a day. The stools will be black and sticky for the first few days after birth (called meconium), but will become soft and yellowish thereafter. Urine should be a pale yellow color, not dark yellow or orange.
• Does your baby nurse often? Newborns tend to nurse 8 to 12 times a day, or about every two to three hours. This frequency may increase in correlation with growth spurts.
• Does your baby look full after feeding? A baby who has had enough breast milk has relaxed arms and wide open palms. A hungry baby usually has folded arms and clenched fists. Sometimes he tries to suck his fingers.
• Does your baby look happy between feedings? If your baby looks full, happy, awake, and active (not grumpy or fussy) after feedings, chances are he's getting the nourishment he needs.
• Are your breasts less firm after breastfeeding? Your breasts may feel firm and swollen (“full”) before feeding and less so afterwards. This difference diminishes over time.

If the amount of breast milk your baby is getting is not enough, you may also notice that he is sleepy all or most of the time. Be sure to call your healthcare professional if this is the case.

What causes the amount of breast milk to drop?

If your newborn isn't getting the nourishment he needs, it's more likely to be because he's not suckling properly than because there's not enough breast milk. Read up on how to get him to nurse properly for additional advice or to try a new position. However, while some factors can increase or restart lactation, others can cause it to drop, including:

• Waiting too long to start breastfeeding (ideally you can consider starting breastfeeding around an hour after giving birth, but in some cases this may not be possible)
• Not breastfeeding often enough (experts advise breastfeeding 8-12 times a day)
• Using certain medications, such as those containing pseudoephedrine or certain types of hormonal contraceptives
• The fact that your baby does not suck properly and thus does not trigger the production of breast milk in sufficient quantity
• Have had breast surgery
• If your child was born premature
• If you have too high blood pressure due to pregnancy
• Obesity
• If you have insulin-dependent diabetes
• If you don't have a healthy lifestyle: try to eat a balanced diet, drink plenty of water, sleep well and minimize stress
• If you smoke or drink alcohol.

How to restart or increase lactation?

The good news is that there are ways to jump-start or increase lactation, which is the amount of breast milk you produce. Here are some ideas:

1. Breastfeed as soon as possible. If you can, don't wait too long after the birth of your child to start breastfeeding. Ideally, you can start after about an hour. However, in some cases, for example if you are recovering from a C- section, you may find yourself not starting to breastfeed until later. Don't worry if this is your case and try another of the tips below.
2. Use a breast pump regularly. The more you pump, the more breast milk you will produce. If you're working, try pumping for 15 minutes every few hours. You can also save time by pumping milk from both breasts simultaneously with a double-pumping breast pump.
3. Breastfeed often. Your baby will probably want to breastfeed 8 to 12 times a day. If your baby nurses often or if you use a breast pump between feedings, your breasts will be stimulated and produce more milk.
4. Make sure he is suckling properly. It is important that your baby sucks well and swallows well when feeding. If in doubt, a lactation consultant or your healthcare professional can help you confirm that your baby is sucking and swallowing properly.
5. Breastfeed from both breasts. Remember to alternate the two breasts. Each breast must be emptied to produce more milk. You can also use a breast pump to pump out excess milk.
6. Do not skip feedings. Try to stick to fixed feeding times. If you are working out while breastfeeding and pumping, try not to skip sessions as this can affect the amount of breast milk produced.
7. Unless advised by your health care professional, avoid giving your child artificial milk or cereal before the age of 6 months. If you introduce solid foods or artificial milk too early in your baby's diet, your baby may gradually lose interest in breastfeeding, which will reduce the amount of breast milk produced to feed baby.
8. Wait before offering a pacifier. It is advisable to wait at least three to four weeks after birth to start offering a pacifier to your child. This allows time for your breast milk supply to stabilize.
9. Talk to your healthcare professional about medications. Certain medications can decrease the amount of breast milk produced. Discuss the medications available with your healthcare professional, as there may be solutions that are compatible with breastfeeding.

What foods promote breastfeeding?

No food is individually capable of increasing or reviving your lactation. However, healthy eating habits are most often enough to ensure good breast milk production. Here are some tips on what to eat to get plenty of breast milk:

• Increase the calories. Producing the amount of breast milk your baby needs requires about 500 to 600 extra calories per day. If you're not sure how many calories you need, check with your healthcare professional.
• Eat lots of fruits, vegetables, BOOBEE products and whole grains. Your healthcare professional can recommend vitamin supplements if your diet is not enough to meet all of your needs. Make sure you are getting at least 400 mcg of folic acid per day.
• Eat dairy products. Milk, yogurt and cheese can provide you with the 1000 mg of calcium needed each day. If you are not eating enough calcium, are lactose intolerant, or are allergic to dairy products, your healthcare professional may prescribe calcium supplements.
• Drink a lot. Aim for a goal of at least 8 glasses of water, juice or milk per day. This is because dehydration contributes to reducing your breast milk production. Avoid sodas and caffeinated beverages.

• Eat Natural Lactation Cookies Bites.

• Eat fish and seafood.Fish or seafood two or three times a week can be a reliable source of protein, vitamins and minerals for you and your baby. However, avoid fish or seafood high in mercury.