Looking after yourself while breastfeeding, eating, drinking and breast care

I always tell parents that looking after yourself is part of looking after your baby, and it is the bit that gets forgotten first. Breastfeeding asks a lot of you, and you do not need to be perfect, nor an expensive diet or a long list of rules. This guide covers eating and drinking well, resting, caring for your breasts, and knowing when a lump needs checking.

Eating well without a special diet

You do not need a special diet to make good milk. Your body is very good at making milk whatever you eat. The aim is simply to keep yourself nourished and your energy up.

• Eat regularly, and keep easy snacks you can manage with one hand nearby.
• Aim for a balance of foods over the week, rather than worrying about any single meal.
• Feeling hungrier than usual is normal, so listen to your appetite.
• You do not need to avoid any foods unless your baby clearly reacts to something, which is uncommon. If you are worried, get advice rather than cutting out foods on your own.
• The NHS recommends a daily vitamin D supplement while you are breastfeeding.

Drinking enough

Breastfeeding can make you very thirsty, especially as your baby latches on.

• Keep a drink to hand wherever you feed, and drink to your thirst.
• Water is ideal, and you do not need to force large amounts.
• A dark urine, headaches or feeling lightheaded can be signs you need to drink more.
• Caffeine is fine in moderation, and any alcohol is best kept occasional and timed away from feeds.

Resting and your wellbeing

Rest is not a luxury, it is part of your recovery. Sleep when you can, accept every offer of help, and let others take on jobs so you can feed and rest. Your mental health matters as much as your physical health, so be honest with yourself and those around you about how you are doing, and reach out early if you are struggling. Your partner and family can carry a lot of this, as in How partners and family can support a breastfeeding mum.

Caring for your breasts

• Keep your nipples clean and dry, let them air dry after feeds, and change breast pads often.
• Wear a comfortable, supportive bra that is not too tight, as a tight bra can press on the breast and contribute to blocked ducts.
• Feed or express responsively so your breasts do not become overfull.
• Watch for the early signs of a blocked duct or mastitis, such as a firm, tender area, and act gently and early. You can read more in Engorgement and mastitis.

Knowing your breasts and checking for lumps

This is one I make a point of talking about, because it matters. Breastfeeding breasts feel lumpy and change through the day, filling before a feed and softening after one. Most lumps are simply full areas or blocked ducts that settle after feeding. The important thing is to know what is normal for you, so you notice anything that is not.

See your GP if you find a lump that:

• Does not soften or go away after a feed, and is still there after a few days.
• Is still there after you have treated a likely blocked duct or mastitis.
• Feels hard, or does not move under the skin.
• Comes with dimpling or puckering of the skin, a change in the nipple, or any bloodstained discharge.

Breastfeeding lowers your risk of breast cancer, but it does not remove it, and a lump during breastfeeding should never simply be assumed to be milk if it does not settle. Getting a lasting lump checked is always the right thing to do, and most turn out to be nothing serious.

How a consultation helps

Caring for yourself and caring for your feeding go together. When I see you I can help you feed comfortably, look after your breasts, catch problems like blocked ducts early, and make sure you are supported, not just your baby. I also make a point of checking how you are in yourself, because a well, well-supported parent is the foundation of feeding going well.