Breast-feeding is based on supply and demand. The more you breast-feed your baby, the more milk your breasts will produce. If you pump milk while you're away from your baby, here are some suggestions to keep your milk supply on track.

• Relax. Stress can hinder your body's natural ability to release breast milk. Find a quiet place to pump. It may help to massage your breasts or use warm compresses. Sometimes looking at a picture of the baby, thinking about the baby or listening to a recording of the baby's cry helps stimulate milk flow.
• Pump often. The more you pump, the more milk you'll produce — especially if you're using a high-quality pump. If you're working full time, try to pump for 15 minutes every few hours during the workday.
• Pump both breasts simultaneously. Pumping both breasts at the same time will increase your body's production of prolactin, the hormone responsible for milk production.
• When you're with your baby, breast-feed on demand. The more you breast-feed your baby when you're together, the greater your supply will be when you pump. Try more frequent evening, early morning or weekend feedings. Pumping after a breast-feeding session can help boost milk supply, too — even if you pump but no milk is produced.
• Avoid or limit formula feedings. Formula feedings will reduce your baby's demand for breast milk — which will lower your milk production. Remember, the more you breast-feed your baby or pump while you're apart, the more milk you'll produce. It also helps to pump ahead — either after or between breast-feeding sessions.
• Take care of yourself. Eat plenty of fruits, vegetables and whole grains. Get some exercise every day. Rest as much as you can — and don't be afraid to ask for help when you need it.
• Drink plenty of fluids. Water, juice and milk can help you stay hydrated. But limit soda, coffee and other caffeinated drinks. Too much caffeine can reduce your milk supply.
• Don't smoke or drink alcohol. Alcohol can interfere with milk letdown, and smoking can reduce your milk supply. If you choose to have an occasional alcoholic drink, avoid breast-feeding for two hours afterward.
• Avoid birth control pills. Birth control pills that contain estrogen may interfere with milk production. Ask your doctor about other birth control options.

Breast-feeding is a commitment — and your efforts to maintain your milk supply are commendable. If you're having trouble maintaining your milk supply, ask your doctor or lactation consultant for other suggestions. Counselors from La Leche League and similar organizations can help, too.