5 Tips for Breastfeeding Moms From a Health & Accountability Coach

Guest Article by Lindsey Kaszuba

My personal health journey has been just that- a journey. It is constantly evolving and I am always trying new things that work for me- some things stick and others don’t. As a mom of two, I know how easy it is to put our own needs on the back burner and focus on taking care of everyone else. I also know that navigating the overwhelming amount of information on diets, workouts and general wellness methods is a tough task to tackle and one that often ends in mental burnout. Here are my 5 tips for breastfeeding moms (and even if you’re not nursing these can benefit you!). 


1. Eat!

I know you want to lose the baby weight but it’s so important to make sure you’re getting enough food and nutrients. Once you’ve give birth your nutrition needs change and your body is in recovery mode, so make sure you’re eating enough. 

2. Focus on nutrients

Ensure you’re getting enough vitamins and nutrients. Our needs change during pregnancy and postpartum so it’s important that you’re getting enough iron, calcium, folate, and protein in order to recover properly and produce enough milk. Focus on adding in plenty of whole foods, like fruits, vegetables and lean proteins. Healthy fat sources are essential for milk production, so add in avocado, olive oil and nuts into your daily meals.

3. Drink lots of water

Drink lots of water. Like lots, drink water all day everyday. Grab a 32 oz water bottle and fill it up at least 2-3 times per day. This will help with recovery and milk production.

4. Move your body

It’s easy to lose your posture during pregnancy and postpartum and especially if breastfeeding. Move in a way that feels good to you in this new season of life. It will likely be different than it was before and that’s ok. Find ways to move in each stage of recovery (cleaning, taking the dog for a walk, chasing after kids is all moving).

5. Take time to yourself

I get it, it feels impossible, especially if you are in the fourth trimester. A hot shower, a quick step outside, a face mask, hot cup of coffee, whatever it is even if it’s only two-minutes, it will make all the difference in your mood and how you show up for your baby. Stress affects milk supply, so take a deep breath. You’ve got this.

It’s all so tough, but you’ve got this mama!