While a poor diet rarely negatively impacts your milk supply, it may leave you feeling lethargic and less able to muster the energy required for the day.

So, it’s important to make sure you’re getting the right nutrients. While you’re breastfeeding, your body requires about 500 extra calories per day. Eat a diet rich in protein, iron, calcium and vitamins. Also, making breastmilk uses extra fluid, so hydration is important.

Follow these healthy diet tips:

• Eat a variety of healthy snacks such as fruit, boiled eggs, protein balls, avocado on toast, nuts and cut up vegetables.
• Ask your partner to help prepare your snacks for the day.
• Preparing a lunch box made up of a variety of foods you can easily snack on.
• Build up your freezer with meals before you have your baby so you meals ready to go.
• Asking your family and visitors to bring food.
• Have a water bottle or a glass of water in arms reach when you sit down to feed and or go out.

Research has shown that women who exercise regularly have a lower risk of suffering from postnatal depression, and those who have it could see a quicker improvement in their condition.

Your ligaments are still loose after having a baby due to your hormone levels – so go gently and gradually build up your new exercise routine as you start to feel more comfortable. Start by going for walks with your baby in the pram or joining a postnatal exercise group.

If you are feeling pain or discomfort during exercise, make sure you stop and switch to something gentler.

It’s likely that between recovering from your birth, learning to breastfeed and caring for your newborn you may struggle to find time to do the things you once could. Asking your visitors to help can be significant support and enable you to better navigate the world of a newborn.

Most people are eager to do something they know will lighten your load. Make a list and pop it on the fridge of all the ways your visitors can help. This will give you and your baby the time and space to get to know each other and learn to breastfeed.

We know many new mothers can feel more alone than they’ve ever been – especially those who have limited support and access to people who believe in their ability to succeed at breastfeeding.

Medela Australia recently conducted research showing half of mums surveyed said they felt ‘confused and overwhelmed’ during their breastfeeding journey. More than a third felt ‘judged or criticised’, and around one in four felt ‘ashamed, embarrassed or awkward’ at times.

But we know just how valuable it is to have a support network for mums. Yes, it takes a village to support mothers who breastfeed and that is why it’s important to create your own village and get the support you need.