By Anna Cave-Bigley
Boob management while breastfeeding is a LOT. It’s not just feeds and burps: it’s navigating leaks, engorgement, supply stress, nipple pain, let-down panic, and the emotional rollercoaster of wondering if you’re “doing it right.”
In the early weeks especially, your body doesn’t quite feel like your own. Your boobs feel heavy and unpredictable. You’re exhausted but still expected to keep giving: nutrients, time, comfort, and milk.
After three postpartum experiences (all different), I’ve learned how much of a difference it makes when you support your body, your flow, and your mindset. This blog is everything I’ve found helpful for keeping my supply strong, my boobs happy, and my mind (somewhat) steady.
1. Start With Hydration: Electrolytes Matter
You’ve probably heard “drink more water,” but if you’re just drinking litres of plain water and still feeling flat, you’re likely not replacing the electrolytes you’re losing (3- 4 grams a day which without replenishment, can end up make you feeling more dehydrated, fatigued, dizzy, foggy, or even anxious).
We swear by coconut water with a pinch of high-mineral salt. It’s hydrating, easy to digest, and naturally rich in potassium.
My favourite brand? Vita Coco which is widely available and not loaded with additives.
→ Add ⅛ tsp of pink Himalayan salt or Celtic sea salt to every glass (as you don't suffer from high blood pressure)
2. Nutrition: Feed Yourself to Feed Your Baby
Your body is making milk around the clock, and it needs fuel!
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Prioritise protein, good fats, and slow carbs every few hours - they keep your blood sugar stable, support hormone balance, and give you the steady energy you need to recover and care for your baby.
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Eat cooked veggies like kale, carrots, sweet potatoes - cooking makes their nutrients easier to absorb, and they deliver key vitamins like A, C, and K to support healing, immunity, and skin health.
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Don’t skip calcium-rich foods like cheese, whole milk, and ghee
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Snack on nuts, dates, and dried apricots for minerals and energy
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And don't forget: eggs and oily fish for brain health (yours and your baby’s)
Here’s a pumpkin spiced pancakes recipe by Hil for stimulating milk flow naturally - perfect to start your day with the right nourishment!
3. Herbal Support That Actually Works
I had postpartum depression after my first, and it massively impacted my supply. That’s why I lean on herbs not just for lactation, but for emotional and hormonal recovery.
Mama Recover Herbata is my go-to. It supports postpartum recovery with:
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Nettles that are iron-rich, support energy and milk quality
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Holy Basil for nervous system support and gentle calm
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Raspberry leaf to support uterine tone and overall recovery
For ongoing milk flow support, Our Breastfeeding Herbata makes a daily difference:
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Vervain + fennel: traditional galactagogues to improve supply
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Moringa + oatstraw: gentle digestive support and nervous system nourishment
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Cinnamon: helps reduce colic in babies and eases digestion
4. The Right Bra Can Change Everything
A good breastfeeding bra is an investment in your comfort and long-term boob health. Wear it 24-7, even for bed to reduce strain on delicate breast tissue and ligaments and minimise discomfort. Look for:
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Soft, wire-free support
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Stretch and flexibility as your size fluctuates
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Easy clips for quick access
One of my favourites is from Bravado Designs - breathable, supportive, and pretty. (And yes, it matters to feel nice in what you’re wearing!)
5. Nipple Balm: Protect Early, Not Just When It Hurts
The best approach? Prevent irritation before it starts.
Use a rich, safe, and truly natural nipple balm, especially in the first 1–2 weeks when nipples are adjusting.
Top picks:
6. Stimulate Flow with Pumping (and Multitasking)
Even if you're breastfeeding directly, extracting 3-4 times daily (especially early on) helps build and maintain supply.Do it right after a feed for 15–20 minutes.
My hack? Use a hands-free breast pump bra (we like Momcozy) so you can reply to emails, drink tea, or scroll in peace.
Favourite pump: Medela Swing Maxi – not British, but effective and easy to clean.
7. Hard Boobs? Use Heat + Gentle Massage
If your breasts feel engorged or sore, hop in a warm shower and gently massage toward the nipple, avoiding direct pressure on the areola. This helps prevent blocked ducts and mastitis, especially in those early milk-filled weeks.
Whenever I feel a knot or blocked duct oncoming I also massage whilst breastfeeding and with the pump on (holding the pump with one hand, and massaging with the tips of my fingers with the other hand.)
8. Weight Loss Isn’t the Goal, Sustainability Is
Don’t rush postpartum weight loss.
Losing weight too quickly can reduce supply and overwhelm your already taxed body.
Now is not the time for restrictive eating: focus on nourishment, not depletion.
9. A Good Latch = Less Pain + Better Flow
It’s worth getting professional support early.
A strong latch helps prevent nipple damage, milk supply dips, and painful feeds.
Many areas offer free or low-cost lactation consultants - check your local NCT branch or breastfeeding support groups.
10. Early Breast Massage Can Boost Supply
For the first 2–3 weeks, gently massage your breasts during extraction and every 3 hours to encourage let-down and circulation.Use light, upward strokes from the outer breast toward the nipple. See a demonstration here.
And If You’re Supplementing… That’s OK Too
With my first baby, I struggled with low supply and started mixing formula from the beginning.
And you know what? It was great.
He was relaxed, and happily took both bottle and boob from the start. It gave me flexibility, confidence, and rest, things every mum deserves.
Our favourite formula? Kendamil Organic: UK-made, clean ingredients, no palm oil, and baby-friendly taste.
Breastfeeding isn’t just about how much milk you make. It’s about how well you are held in the process.
Your boobs deserve care.
Your body deserves nourishment.
And you deserve support, whether your baby feeds at the breast, from a bottle, or a combination of both.
Because it’s not about breast always being best: it’s about what’s best for you, too.
If there’s one thing I’ve learned across three postpartum journeys, it’s this: there’s no single right way to feed your baby, but it’s always the right time to care for yourself.
So hydrate. Feed yourself well. Use the herbs. Protect your nipples. Ask for help. And if formula is part of your journey? That’s still a loving, nourishing choice.
There’s no prize for doing it all perfectly. But there’s deep power in doing it in a way that works for you.
ABOUT ANNA
Anna is a Co-founder of The SABI and has spent the past 13 years working in or for governments, senior businessmen and politicians around the world. Living in Bogota, Colombia, she recently renovated one of Colombia’s oldest and most iconic coffee estates, developing a unique taste and travel experience. She lives with her husband and three boys Lorenzo, Alfie and baby Salvador who are responsible for the beautiful journey that inspired her to pursue The Sabi.
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 aims to change the narrative around our hormones from one of taboo, embarrassment and loneliness, to awareness and even pride. Much more than a wellness brand, SABI offers a carefully crafted line of products to carry you through your hormonal journey; a set of rituals, supportive tools, and ancient herbal remedies that have been tested time and again by women and now, backed by medicine. SABI is a blend of science and nature conceived by women who have experienced the joys and deep implications of bringing a child into the world, the pains of a heavy and difficult period, miscarriage and difficulty conceiving
Here is an invitation to get to know your body and its cycles better and to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can always support and balance your hormone levels. Look for the right sources of information, know that there is help, and know that you’re supported.
DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
