Breastfeeding Made Easier: Evidence-Based Tips to Support Your Feeding Journey

Optimizing your milk supply and improving your feeding journey can sometimes feel overwhelming — especially in the early weeks when your body is still adjusting, your baby’s feeding patterns are unpredictable, and rest feels like a luxury. The good news is that with a few simple, evidence-based adjustments, you can support your supply, recovery, and confidence through every stage of your breastfeeding journey.

Here are five key strategies from Raquel, Women’s Health Nutritionist and Lactation Consultant, and founder of Balance Integrative Nutrition, to help you feel nourished, balanced, and supported.

1. Stay Well Hydrated

Breast milk is made up of more than 80% water, and your body relies heavily on hydration to maintain a healthy supply. Even mild dehydration can make you feel fatigued, dizzy, or cause a dip in milk production.

Aim to drink consistently throughout the day rather than waiting until you’re thirsty. A simple habit is to keep a large water bottle beside you and take sips during and after every feed. Hydrating foods like cucumber, watermelon, soups, and smoothies can also make a difference.

If plain water feels repetitive, try infusing it with lemon, mint, or berries. Herbal teas such as fennel, nettle, or rooibos are gentle and hydrating options too. Listening to your body’s thirst cues and keeping fluids within reach is one of the easiest, yet most effective, ways to support your energy and milk flow.

2. Fuel with Key Nutrients

Producing milk requires extra energy and nutrients, and your body prioritizes your baby’s needs — which means it’s essential to keep your own stores replenished. Micronutrients such as magnesium, zinc, tyrosine, and B vitamins play a vital role in hormone regulation, energy production, mood balance, and milk quality.

Here’s where to find them naturally:

• Magnesium: leafy greens, almonds, oats, and dark chocolate

• Zinc: pumpkin seeds, eggs, legumes, and whole grains

• Tyrosine: dairy products, fish, soy, and beans

• B vitamins: eggs, lentils, spinach, and avocado

Building meals around whole, nutrient-dense foods helps stabilize your energy and mood, supporting your body’s ability to nourish both you and your baby. Many mothers find it helpful to prepare simple snacks like boiled eggs, trail mix, or overnight oats so nutrient-rich options are always within reach.

3. Add Protein to Every Meal

Protein is the foundation for tissue repair, milk production, and hormone balance. After birth, your body continues to recover, and protein provides the building blocks needed for healing and sustained energy.

Try to include a source of protein in every meal and snack — for example:

• Greek yogurt or nut butter on toast for breakfast

• Quinoa salad with chickpeas and olive oil for lunch

• Salmon, chicken, or tofu with vegetables for dinner

If your schedule is unpredictable, a high-quality protein shake can be a simple and nourishing option. Including enough protein helps prevent energy crashes and keeps you feeling satisfied for longer, which can make the demands of early motherhood easier to manage.

4. Choose Practical, Comfortable Clothing

What you wear can make a surprising difference in how easy and relaxed your feeding experience feels. Clothing designed for breastfeeding allows you to feed comfortably and discreetly, whether you’re at home, in a café, or at an event.

Practical and well-fitting pieces also help reduce unnecessary stress — when feeding feels convenient, you’re more likely to nurse frequently, which in turn supports your milk supply.

We love the BabyOnSet for their stylish yet functional design. However, there are many wonderful brands offering practical, breathable, and flattering nursing wear that helps you feel confident and comfortable throughout the day.

5. Manage Stress and Support Relaxation

Your emotional well-being has a direct impact on your milk flow. High levels of stress hormones, particularly cortisol, can interfere with oxytocin, the hormone that triggers milk letdown. When your body feels tense or anxious, it can make releasing milk more difficult — even when your supply itself is sufficient.

Small moments of calm can make a meaningful difference. Before feeding, take a few slow, deep breaths. Try gentle stretches, calming music, or skin-to-skin contact with your baby to encourage relaxation and oxytocin release.

If you notice your supply fluctuating, remember that this is normal and often temporary. Rest, hydration, and emotional support are powerful tools for restoring balance.

You’re Doing an Amazing Job

Breastfeeding is a deeply personal experience — no two journeys are the same. It’s completely natural to face challenges along the way, and seeking guidance doesn’t mean you’re failing; it means you’re caring for yourself and your baby with intention.

If you ever need additional support, our Mothergood lactation consultants are here to help — offering both online and in-person consultations to guide you through challenges such as latching, supply, or comfort during feeds.

You’re not alone in this journey. With the right information, support, and a little self-compassion, breastfeeding can become not just manageable, but a deeply rewarding part of motherhood.