Hi, I’m Anna.
I spent the first few weeks of breastfeeding stressing over my milk supply—googling lactation supplements, trying every trick in the book, and constantly wondering if I was doing something wrong.
What I didn’t realise at the time was that breastfeeding isn’t just about how often you nurse or what you eat—it’s about your whole lifestyle. Milk production is deeply connected to hydration, stress, sleep, movement, and nourishment.
When I stopped obsessing over quick fixes and started focusing on supporting my body in a deeper way, everything changed. I felt stronger, more balanced, and—most importantly—I trusted my body to do what it was designed to do.
If you’re struggling with supply or just want to support your breastfeeding journey, these five simple lifestyle shifts can make a huge difference.
1. Prioritise Hydration—But Not Just with Plain Water
Breast milk is almost 90% water, so it’s no surprise that dehydration can lead to a drop in supply. But here’s what most people don’t realise—drinking plain water isn’t always enough.
I made the mistake of thinking more water = more milk—but even though I was drinking constantly, I still felt exhausted, lightheaded, and depleted. That’s because the body needs minerals, electrolytes, and herbal support to actually retain and use fluids properly.
✔ Sip a breastfeeding-friendly tea instead of plain water. A mineral-rich lactation infusion like The Breastfeeding Herbata provides hydration plus key nutrients like iron, calcium, and magnesium.
✔ Drink consistently throughout the day. Don’t wait until you’re thirsty—by then, you’re already dehydrated.
✔ Pair fluids with nutrient-dense foods. Eating hydrating foods like cucumbers, watermelon, and bone broth helps maintain fluid balance.
2. Reduce Stress & Prioritise Rest (Even in Small Ways)
Stress is one of the biggest hidden causes of low milk supply. When cortisol (the stress hormone) is high, it blocks oxytocin, the hormone responsible for milk let-down.
I noticed that on days when I felt overwhelmed, anxious, or exhausted, my milk didn’t flow as easily—even when I knew my supply was fine.
✔ Create a calming feeding ritual. Dim the lights, listen to soft music, or take a few deep breaths before nursing.
✔ Drink a warm, oxytocin-boosting tea. Adaptogenic herbs like holy basil and vervain, found in this hormone-balancing breastfeeding infusion, help regulate stress hormones.
✔ Lower stress wherever possible. Even small things—like asking for help, stepping outside for fresh air, or putting your phone down—can have a big impact.
3. Eat Enough—And Focus on Nutrient-Dense Foods
Breastfeeding burns an extra 500+ calories per day, yet so many mums (including me) barely find time to eat properly. If you’re not eating enough, your body won’t prioritise milk production—it will go into conservation mode.
But it’s not just about eating more—it’s about eating the right foods to support hormone balance, energy, and postpartum healing.
✔ Prioritise iron-rich foods. Iron is essential for energy and milk production—focus on leafy greens, lentils, and nettle-infused lactation tea.
✔ Eat healthy fats. Avocados, nuts, seeds, and coconut oil help produce the fatty acids needed for breast milk.
✔ Don’t skip meals. If making full meals feels impossible, keep easy-to-eat snacks on hand—oat bars, nut butters, and lactation-friendly smoothies can help keep your energy levels up.
4. Support Your Hormones Naturally
Milk supply isn’t just about demand—it’s about hormones working in sync. The three biggest hormonal imbalances that can affect milk production are:
✔ Low prolactin (milk-making hormone) – Can be caused by missed feedings, stress, or not eating enough.
✔ High cortisol (stress hormone) – Can block milk let-down.
✔ Oestrogen dominance – Some hormonal birth control methods can suppress milk supply.
How to Naturally Balance Breastfeeding Hormones
✔ Use hormone-supportive herbs – Moringa, stinging nettle, and oat straw, all found in this breastfeeding support infusion, help replenish minerals and balance hormones naturally.
✔ Minimise caffeine – Too much caffeine can spike cortisol levels and affect milk flow.
✔ Consider alternative birth control options – If you’re noticing a dip in supply after starting hormonal contraception, talk to your doctor about progesterone-only options or non-hormonal methods.
5. Move Your Body in a Gentle, Nourishing Way
I’ll be honest—when I was deep in the newborn stage, exercise was the last thing on my mind. But I also noticed that when I spent days sitting constantly, feeling stiff, and exhausted, I felt more drained, more sluggish, and less in tune with my body.
Movement doesn’t have to be intense—in fact, high-intensity workouts can sometimes spike cortisol and negatively impact supply. Instead, focus on gentle, circulation-boosting movement that helps with hormone regulation, digestion, and overall well-being.
✔ Take short walks outside. Fresh air, sunlight, and movement all help with mood, circulation, and postpartum recovery.
✔ Try stretching or yoga. Even five minutes of deep stretching, hip-opening exercises, or light yoga can help with postpartum tension and circulation.
✔ Incorporate babywearing movement. Walking around the house, dancing with your baby, or doing gentle squats while holding them counts as movement and bonding time.
What Worked for Me
When I shifted my focus from “how can I make more milk?” to “how can I support my body better?”, everything changed.
Instead of trying to force my body to produce more, I started nourishing, hydrating, and balancing my hormones—and my milk supply followed naturally.
What helped the most?
✔ Switching from plain water to a nourishing lactation tea like The Breastfeeding Herbata—because hydration + minerals = better milk flow.
✔ Letting go of stress triggers and creating a calm feeding space—because oxytocin (the let-down hormone) needs relaxation to work properly.
✔ Eating enough, resting when I could, and trusting my body.
If you’re struggling with supply, know this: it’s not just about what you’re doing—it’s about how you’re caring for yourself.
When we take care of our bodies, our bodies take care of us.
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI is changing the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and even, pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We invite you to get to know your body and its cycles better –– to really understand what is going on inside. Learn to use your hormones to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. We are here to help with the information, understanding and natural tools to support your body and the emotional process along with it.
