Breastfeeding...where to begin. One of those natural things a woman's body just "knows" how to do. However just because something is “natural”, it doesn’t make it easy.
From a nursing maternity bra to nursing pillow, this guide will walk you through what to expect from breastfeeding, and what to do if it doesn’t go quite to plan. Because spoiler alert: No matter how you feed your baby, you’re doing an amazing job!
Contents:
- Benefits of Breastfeeding
- What to Eat When Breastfeeding
- Breast Milk
- Breastfeeding Pillows
-
All Things Pumping
- Boobs & Bras
- Your Questions Answered
Benefits of Breastfeeding
It's nothing new that breastfeeding has it's benefits, however not everyone knows what the specific benefits are and how it can help both mum and baby. Well, we are here guide you through.
Mum
Lowers the Risk of Types of Cancer
That's right, breastfeeding can lower the risk of certain cancers. It can help to delay the return of menstrual periods, which lowers oestrogen levels—a hormone linked to breast, ovarian, and thyroid cancer. Not only that, it also promotes fasted breast tissue turnover, helping to remove damaged cells that could become cancerous.
Lowers the risk of developing high blood pressure
Breastfeeding your baby promotes the growth of beneficial gut bacteria, which can have long-term positive effects on cardiovascular health. It can help reset the body’s metabolism after childbirth, aiding in better regulation of blood sugar and fat storage. The hormone oxytocin released during breastfeeding, also plays a role by relaxing blood vessels, which can contribute to lower blood pressure.
Lowers the risk of high cholesterol
Breastfeeding may help lower a mother's risk of high cholesterol by supporting metabolic regulation and cardiovascular health. It helps the body reset after pregnancy by improving fat metabolism and insulin sensitivity, reducing the likelihood of unhealthy cholesterol levels.
Decreases the Risk of Type 2 Diabetes
Breastfeeding helps regulate blood sugar levels and improves insulin sensitivity, reducing the risk of developing type 2 diabetes. This benefit is especially important for mothers who had gestational diabetes during pregnancy.
Saves Time and Money
Let's face it, if you've just had a baby you'll be more than happy to save some pennies where you can. Breastfeeding is a convenient and cost-effective way to feed your baby. There’s no need to prepare bottles or buy formula, which can save both time and money. Plus, breast milk is always available, at the perfect temperature, and packed with the nutrients your baby needs.
Baby
Perfect Nutrition
Breast milk is nature’s perfect food for newborns, providing the ideal balance of nutrients, vitamins, and antibodies. It adapts to your baby’s needs (clever, right?), offering exactly what they require at each stage of development. The first milk, colostrum, is packed with immune-boosting properties and is often referred to as "liquid gold" for its role in protecting newborns.
Stronger Immune System
Breastfeeding helps build a robust immune system by passing antibodies and immune cells from mother to baby. This protection lowers the risk of infections such as ear infections, respiratory illnesses, and stomach bugs. Babies who are breastfed are also less likely to develop allergies and autoimmune conditions later in life.
Supports Brain Development
The nutrients in breast milk, including DHA and other essential fatty acids, play a vital role in brain growth and cognitive function. Studies suggest that breastfed babies may have a higher IQ and better neurological development compared to those who are formula-fed.
Better Digestion and Gut Health
Breast milk is gentle on a baby’s digestive system and contains probiotics that support a healthy gut microbiome. This helps prevent issues like constipation, diarrhoea, and colic. Babies who are breastfed also have a lower risk of developing gastrointestinal infections.
Stronger Bond with Mum
Beyond the physical benefits, breastfeeding creates a deep emotional connection between mother and baby. The close skin-to-skin contact, warmth, and comfort help babies feel secure and imitate the feeling of being in the womb. It also reduces stress and promotes healthy emotional development.
Getting Started
Before we start it is completely normal for it to take a bit of time to get into the swing of breastfeeding. Everyone is different, and every baby is different, so there's no right or wrong way to go about it.
It's good to start by doing some research, which if you're reading this blog, you're definitely on the right track. This will encourage you to feel more confident when the time comes. Antenatal classes are a great way to get the information you need.
According to the NHS 'Antenatal classes usually cover the most important aspects of breastfeeding, such as positioning and attachment, expressing, and how to tackle common breastfeeding problems.'
You can also learn more through friends and family that have experienced it themselves.
Stocking up on the essentials is also a great idea. A nursing pillow for breastfeeding can really help you when starting out, as well as a nursing bra.
Skin-to-skin contact is also super important when beginning. As soon as your baby is born, it is crucial to hold them on your chest dressed in only a nappy or naked under a top or blanket. This helps to keep them warm and calm, and steady their breathing.
When doing so, it's good to try your first breast feed. Don't worry though, your midwife will help you with positioning and attachment.
It's also good to learn when your baby is hungry. This can be broken down to early, mid and late feeding cues:
Early feeding cues include things such as sucking fingers and licking lips, opening their mouth and getting restless.
Mid feeding cues are head bobbing, and moving their head frantically. If you detect these signs feed your baby as soon as possible to prevent them from becoming more upset.
Late feeding cues can be identified by crying and agitated body movements. If baby is showing signs of late feeding cues they may be too upset to feed and you will need to calm them down first.
What to Eat When Breastfeeding
It's important to know you don't need to follow a particular diet when breastfeeding, however it's good to be clued up on a few things. Whatever you eat and drink so will have an impact on your baby too, so it's important to maintain a well-balanced diet. Does that mean a strict diet? Not at all you'll be glad to know!
What Foods Should I Eat While Breastfeeding?
Breastfeeding requires extra energy, so it’s important to nourish your body with a variety of healthy foods, including:
- Protein-rich foods like lean meats, eggs, fish, beans, and dairy to support your baby’s growth.
- Healthy fats from sources like avocados, nuts, seeds, and oily fish (such as salmon) for brain development.
- Whole grains such as oats, brown rice, and whole wheat bread for sustained energy.
- Fruits and vegetables to provide essential vitamins, minerals, and fibre.
- Plenty of fluids to stay hydrated—aim for water, milk, or herbal teas rather than sugary drinks.
What Foods Should I Avoid While Breastfeeding?
While most foods are safe to eat, there are a few things to be mindful of:
- Caffeine: A small amount is fine, but too much (found in coffee, tea, energy drinks, and chocolate) may make your baby restless or fussy.
- Alcohol: Occasional alcohol consumption is generally safe, but it’s best to wait at least two hours per drink before breastfeeding, to allow the alcohol to leave your system.
- High-mercury fish: Fish like shark, swordfish, and king mackerel contain high mercury levels, which can be harmful to your baby’s developing nervous system. Stick to low-mercury options like salmon, cod, and sardines.
- Gassy or spicy foods: Some babies may be sensitive to foods like cabbage, broccoli, onions, or spicy dishes. If you notice increased fussiness after eating these, try reducing them to see if it makes a difference.
Breastfeeding and Allergies
Some babies may have sensitivities to certain foods that pass through breast milk, though true food allergies in breastfed babies are rare. If your baby experiences excessive gas, eczema, reflux, or fussiness after feeding, it may be worth exploring potential triggers. Common culprits include dairy, soy, eggs, and nuts. If you suspect an allergy, keeping a food diary and consulting a healthcare professional can help identify any problem foods.
Top Tip:
If your baby is experiencing problems with reflux, consider getting a breastfeeding pillow to help.
Breast Milk
What’s in Breast Milk?
Breast milk is a dynamic, ever-changing fluid that adapts to your baby’s needs at every stage (again, so clever!).
It contains:
- Proteins that are easy to digest and help build a strong immune system.
- Healthy fats to support brain development and provide energy.
- Carbohydrates, mainly lactose, which aid digestion and help absorb essential minerals like calcium.
- Vitamins and minerals to support overall growth and a strong immune system.
- Antibodies and immune cells that protect against infections, allergies, and illnesses.
The Three Stages of Breast Milk
Breast milk changes over time to meet your baby’s evolving nutritional needs:
- Colostrum (The First Milk) – Produced in the first few days after birth, it is a thick yellowish milk that contains rich antibodies and nutrients, helping to protect your baby’s immune system and support digestion.
- Transitional Milk – After a few days, colostrum gradually turns into transitional milk, which has a higher fat and calorie content to help your baby gain weight.
- Mature Milk – Around two weeks postpartum, your body produces mature milk, which consists of foremilk (thin and watery, quenching thirst) and hindmilk (creamier and higher in fat for energy and growth).
Fun Fact:
When your baby is sick, your body produces more immune-boosting compounds!
I've said it once and I'll say it again, one of the most fascinating things about breast milk is that it changes based on your baby’s needs including age, health, and even the time of day.
Evening milk contains melatonin, which helps your baby sleep better. Breast milk is a personalised nutrition system designed just for your baby!
How to Build Up a Healthy Milk Supply
Milk supply works on a simple principle: demand and supply. The more your baby nurses, the more milk your body produces. Here are some tips to establish and maintain a good milk supply:
- Feed on demand – Frequent breastfeeding signals your body to produce more milk.
- Ensure a good latch – A proper latch helps your baby remove milk efficiently, preventing supply issues.
- Use breast compression – Gently squeezing the breast while feeding can help encourage milk flow.
- Stay hydrated and nourished – Eating a well-balanced diet and drinking plenty of fluids supports milk production.
- Pump if needed – If your baby isn’t nursing often or you need to increase supply, pumping between feeds can help.
Leaky Breasts
Leaking is common, especially in the early weeks when your milk supply is still regulating. It happens when your breasts become too full or when your body responds to certain triggers, like hearing a baby cry. While it can be inconvenient, it’s completely normal!
Tips to manage leaky breasts:
- Wear breast pads inside your maternity bra to absorb leaks.
- Apply gentle pressure to your nipples if you feel a let-down coming on.
- Feed or pump regularly to prevent overfull breasts
- Investing in a good breast feeding bra to help you feel more comfortable.
The good news? Leaky breasts usually settle down as your body adjusts to your baby’s feeding patterns.
Top Tip:
It’s best to follow your baby’s cues rather than sticking to a strict schedule. Over time, feedings will become more predictable, and your body will naturally adjust to your baby’s needs.
Breastfeeding Pillows
Using a feeding pillow can make breastfeeding more comfortable for both you and your baby.
These specially designed pillows help position your baby at the right height, reducing strain on your arms, shoulders, and back. They also promote a better latch by keeping your baby in an optimal feeding position, which can help prevent nipple pain and discomfort.
Nursing pillows are especially helpful for mums recovering from a C-section, as they keep pressure off the incision area. Plus, they can be used beyond breastfeeding, doubling as support for tummy time or when your baby starts learning to sit up!
All Things Pumping
Pumping while breastfeeding is a great way to maintain and boost your milk supply, as it allows you to stock up for later feeds.
Some mums pump to relieve engorgement, a painful condition that occurs when breasts become too full of milk. While others use it to continue providing breast milk when returning to work. A good pumping routine, combined with proper storage, ensures your baby gets all the benefits of breast milk even when you're apart.
What more could you want?
Top Tip:
Whether you’re exclusively pumping or using it alongside nursing, having a comfortable pumping bra can make the process hands-free and more convenient, allowing you to keep up with your jobs while expressing milk at the same time. Win win!
If you're planning to pump, it’s generally recommended to wait until your milk supply is well established, which usually takes around 4–6 weeks.
This gives your body time to adjust to breastfeeding, ensuring you have a steady milk supply before introducing a pump. There's nothing to say you can't start earlier, just be sure to check with your doctor/health advisor first.
If you’re exclusively pumping, you’ll need to pump 8–12 times a day, which mirrors the typical frequency of breastfeeding sessions for a newborn. Each pumping session should last about 15–20 minutes per breast. Pumping regularly helps maintain your milk supply and mimics a baby’s natural feeding schedule.
Boobs & Bras
Breastfeeding Pain
It’s common for mums to experience some discomfort in the early days of breastfeeding as both you and your baby get into a rhythm.
One of the most common issues is engorgement, a painful condition that occurs when breasts become too full of milk. Some symptoms to look out for include breasts feeling hard, tight and painful, a slight rise in temperature and difficulty latching on.
Engorgement typically occurs when your milk supply increases a few days after birth. To alleviate this, try frequent feeding, warm compresses, or gentle massage. If the pain is severe, expressing some milk by hand or with a pump can help relieve the pressure and make breastfeeding more comfortable.
Sore/Cracked Nipples
Sore or cracked nipples are a frequent issue for new mums, often caused by an improper latch or excessive friction. It can be painful, especially during the early days of breastfeeding, but with the right care, it can usually be managed.
Applying nipple cream or breast milk directly onto your nipples can help soothe the area and promote healing. If the pain persists, consulting a lactation consultant may help resolve the issue and improve the breastfeeding experience.
Top Tip:
Consider trying different feeding positions to reduce strain.
Clogged Milk Duct or Mastitis
A clogged milk duct occurs when a milk duct becomes blocked, preventing milk from flowing freely and causing a painful lump in the breast. If left untreated, this can lead to mastitis, a breast infection characterised by redness, swelling, and flu-like symptoms.
To relieve a clogged duct, try frequent breastfeeding, warm compresses, and gentle massage. Using silver nipple cups can also help to provide soothing relief. If you develop mastitis, it’s important to see a healthcare provider as antibiotics may be required. Early intervention can help prevent complications and ensure you continue breastfeeding comfortably.
Breastfeeding Bras
A different bra for every stage, maternity bras are designed to make feeding your little one that little bit easier. With various designs and features, they allow for quick, hassle-free feeding to make life that little bit easier.
Comfort
Comfort is key when choosing a breastfeeding bra. Look for soft, breathable fabrics such as bamboo that is gentle on the skin, stretchy and hypoallergenic. Many bras offer seamless designs to reduce irritation, ensuring a smooth fit for all-day wear while nursing.
Support
A good breastfeeding nursing bra provides ample support, especially as your breasts may fluctuate in size during your postpartum journey. Bras with adjustable straps and a supportive band offer additional lift, and prevent back and shoulder strain. Proper support can also improve posture and make breastfeeding more comfortable for mum.
Style
Breastfeeding bras come in various styles, from nursing sports bras to nursing sleep bras, to suit your preferences. Whether you're all about comfort, or prefer a more flattering option, there choices are endless.
Wires, Pads & Clips
Underwired breastfeeding bras offer additional structure and support, which can be beneficial for mums needing more lift.
However, some women prefer wireless bras, which provide a softer, more flexible fit. Wireless bras are particularly popular for their comfort, especially during the early stages of breastfeeding, when sensitivity is common.
Many breastfeeding bras feature built-in pads to provide discreet coverage and prevent leaks. These pads can also be removable for added convenience. Some mums prefer bras without pads, especially in warmer weather or for a lighter feel.
Most breastfeeding bras come with clip-down straps for easy access when nursing, allowing you to quickly release the cup and feed your baby. If you prefer a simpler, more seamless look, some bras are designed without clips, providing a smooth fit for all-day wear while still offering functionality for breastfeeding.
Your Questions Answered
How do I start breastfeeding?
Start by ensuring your baby has a good latch—bring them to your breast, align their nose with your nipple, and wait for a wide mouth before guiding them in for a deep latch.
How often should I breastfeed my newborn?
Newborns typically need to breastfeed 8–12 times per day, about every 2–3 hours. Frequent feeding helps establish your milk supply and ensures your baby gets enough nourishment.
How long should each breastfeeding session last?
Each session usually lasts 10–45 minutes, depending on your baby’s pace. Let your baby feed until they unlatch naturally, ensuring they get both foremilk and nutrient-rich hindmilk.
How do I know if my baby is getting enough milk?
Signs include steady weight gain, 6+ wet nappies per day, regular dirty nappies, and a content baby after feeds. If concerned, a healthcare professional or lactation consultant can help.
Can you run out of milk while breastfeeding?
Your body produces milk based on demand. Frequent feeding or pumping helps maintain supply, but factors like stress, dehydration, and illness can temporarily affect production.
Are nursing pillows necessary?
They’re not essential but can make breastfeeding more comfortable by supporting your baby, reducing arm strain, and promoting a better latch, especially after a C-section.
Breastfeeding is a journey—sometimes magical, sometimes messy, and occasionally a little overwhelming (yes, I'm talking about leaky boobs). Whether you nurse, pump, mix-feed, or decide that breastfeeding isn’t for you, the most important thing is that both you and your baby are happy and healthy.
So, take a deep breath, trust your instincts, and remember—you’ve got this! And if in doubt, a nursing pillow, a comfy nursing bra, and a well-timed snack can make all the difference.