Breastfeeding is one of the most primal and intuitive experiences we can have, but it is also a learned skill. Even though your body is designed for it, finding your rhythm often takes patience, practice, and support. In the early weeks, your milk supply is establishing itself, your hormones are recalibrating, and you and your baby are learning each other’s cues. This is not a sign of struggle, it is your system and your baby learning to work in harmony.

Let’s explore how nutrition, hydration, nervous system care, and practical support work together to sustain a healthy milk supply while keeping you nourished in the process.

Understanding Milk Supply

In the first six weeks postpartum, it’s normal for your breasts to feel full, heavy, or even engorged as supply regulates. Over time, this fullness decreases, not because supply is low, but because your body has found balance with your baby’s needs.

Milk supply thrives when:

You’re comfortable and relaxed.
Feedings are frequent and unrestricted.
Baby’s latch is deep and milk transfer is effective.
Breasts are emptied fully and regularly.

If you’re unsure about latch or positioning, connecting with a lactation consultant can make all the difference. They can assess a feeding, relieve discomfort, and help you feel confident in the process.

Online lactation classes: Aeroflow Breastfeeding Resources

Local in-person support: La Leche League USA

The Power of Connection

Skin-to-skin contact is one of the most powerful tools for milk production. It increases oxytocin, the hormone that promotes milk letdown and bonding. Research shows that skin-to-skin not only improves milk supply, but also reduces stress hormones for both mom and baby, creating deeper calm and connection.

Try:

Resting topless with your baby on your bare chest.
Contact naps or babywearing throughout the day.
Co-sleeping safely (if it fits your family’s comfort level) to encourage nighttime feeding.

Nutrition for Milk Quality and Supply

Your milk is built from what you consistently eat and drink, so simple, steady choices matter more than perfection. Think balanced plates, mineral-rich foods, and plenty of fluids that feel good on your system. Use this quick guide to focus on the nutrients that support milk production and your energy:

Nutrient focus	Food examples	Why it helps
Protein	Eggs, chicken, salmon, lentils, Greek yogurt	Supports tissue repair after birth and provides amino acids for milk composition and maternal strength.
Healthy fats	Avocado, olive oil, ghee, nuts and seeds, fatty fish	Influences the fatty-acid profile of breast milk (including DHA for baby’s brain) and keeps you satisfied.
Iron & minerals	Beef, spinach, blackstrap molasses, bone broth	Replenishes what’s used during pregnancy and birth, supports energy, oxygen delivery, and recovery.
Hydrating foods	Soups, stews, cucumbers, melons, cooked vegetables	Add fluid and gentle fiber to support digestion, hydration, and regularity while feeding frequently.

Hydration That Keeps Up With Feeding

Adequate fluids help drive milk production, support let-down, and keep your energy steady while you’re feeding often. A simple target is about ½ your body weight in ounces of water per day (for example, ~65 oz if you weigh 130 lb), adjusted for heat, activity, and your personal thirst. When hydration dips, you may notice headaches, darker urine, constipation, cramps, or even a temporary dip in supply because your body is juggling fluid needs for both you and baby. Think of consistent sipping as support for both milk flow and your nervous system.

Make it easy: keep a large bottle at each feeding spot and take a few sips before latch and again while you burp or switch sides. Rotate in mineral support, a pinch of sea salt or a balanced electrolyte mix, coconut water, or a mug of broth, especially if you’re sweating, cramping, or feeling lightheaded. Be mindful that lots of caffeine or very salty packaged foods can make staying hydrated feel harder.

Pumping and Practical Tips

Pumping can be a helpful addition if you’re building supply or returning to work. It’s most effective when used alongside breastfeeding, not as a replacement. Remember, milk supply is built on removal and response. The more consistently milk is removed, the more your body produces.

Tips for optimal results:

Pump at your highest comfortable suction, pain inhibits milk flow.
Focus on fully emptying each breast rather than alternating short sessions.
Try “power pumping” once a day (10 minutes on, 10 off, for about an hour).

Preparing Before Birth

Preparing for breastfeeding before your baby arrives can make those first weeks smoother and less stressful. Planning ahead builds confidence and reminds you that support is something you deserve, not something you have to earn.

Here’s how to start:

Take a prenatal breastfeeding class through your local hospital, birthing center or via Aeroflow’s Lactation Resources.
Locate a local La Leche League group or lactation consultant near you.
Talk with your partner about how they can help, like keeping you hydrated, preparing snacks, or managing visitors.
Create a comfortable nursing station with water, snacks, and burp cloths.

Action Steps:

Pick one or two steps to practice this week and notice how your body responds. When they start to feel easy, layer in the next small step. Consistency and comfort matter more than perfection.

Build meals with protein, healthy fats, mineral-rich foods; include hydrating foods like soups and cooked veggies.
Daily skin-to-skin, contact naps/babywearing; consider safe overnight proximity to increase feeds
Drink at each feed; add balanced electrolytes to support optimal hydration.
Offer the breast often and unrushed; aim for full, regular emptying.
Prioritize nervous system support, unrushed feedings, create a quiet, cozy space, ask for help with meals/chores.

Breastfeeding is beautifully human and rarely linear. Some days flow, others feel clunky, and both are normal. Keep the foundations simple, feed often, get comfortable, breathe, eat enough, and sip fluids at each feed. If you want extra support, lean on a lactation consultant or an herbalist to personalize the gentle add-ons.

Most of all, offer yourself the same compassion you give your baby. With steady nourishment, calm, and community, your supply and confidence grow together. You’ve got this!! And you don’t have to do it alone.

American Academy of Pediatrics – Breastfeeding and Human Milk.
Journal of Human Lactation (2019) – Oxytocin and Milk Ejection.
NIH Office of Dietary Supplements – Nutrients for Lactation.
Harvard T.H. Chan School of Public Health – Dietary Fats and Breast Milk Composition.
Integrative Medicine Journal of Lactation Support (2020) – Herbal and Nutritional Galactagogues.
La Leche League International – Milk Supply and Feeding Frequency.

Supporting Milk Supply Through Nutrition & Lifestyle