When it comes to the world of breastfeeding, it cannot be very safe.  Not knowing what to do or where to start can be draining. That is why we created a list of breastfeeding tips to help you along this journey. 

This is a general list of tips and not medical advice.  Be sure to consult a healthcare professional for any personalized medical needs or questions. 

1.  Eat Healthy & Stay Hydrated. 

While breastfeeding, you need approximately 300-400 more calories than your typical daily calorie intake, according to the Centers for Disease Control and Prevention (CDC). You would need to consume about the same amount of calories as during pregnancy.  Making sure to not only consume enough calories but also consume foods that will be beneficial to yourself and your baby.  The physical toll that breastfeeding can have on your body can be significant.  Consuming the right foods and staying hydrated can help keep your energy up and support milk production.  Drinking around 8-12 glasses of water per day is the goal.

 Here are a few healthy foods and snack ideas:

• Bananas

• Oranges 

• Leafy Greens 

• Sweet Potatoes

• Oatmeal

• Yogurt

• Sunflower Seeds 

• Almonds

For more healthy food ideas, check out this article from the Office of Disease Prevention and Health Promotion.  You can also use WIC's “ My Plate Plan” to help find the types of foods you should be eating from the different food groups.  It also allows you to see the amount of food that you should be eating based on your medical needs.

2. Try Different Breastfeeding Positions 

Breastfeeding is not one-size-fits-all.  Trying different Breastfeeding positions helps you find what works best for you and your baby.  There are over five different positions that mothers use while breastfeeding.  These include some of the most popular ones, like the football hold and the cradle hold.  To learn more about each of these breastfeeding positions, refer to the Mayo Clinic's breastfeeding positions guide. 

3.  Create A Routine That Works for you.  

Having a solid routine can make a huge difference in your breastfeeding journey.  Regardless of whether you are nursing directly, pumping, or doing a combination of both, a routine can help you immensely.  Your routine can include:

• Time set for pumping throughout the day 

• Snack breaks & time to yourself 

• Set bedtime feeding schedule for baby 

There is no one right way to create your routine.  Some people find it easier to have their babies on a 2-3 hour feeding schedule and pumping in between.  Others prefer to feed on demand.  Finding what works for you and your baby is key here.

4.  Explore Different Feeding Methods

When it comes to getting breast milk for your baby they do not have to feed directly from your breast each time.  Pumping is another way to provide your baby with your milk.  To express milk you can do that by:

• Using an electric pump 

• Using a manual pump 

• Hand Expression (using your hands to release milk from your breasts) 

Depending on your unique needs and lifestyle, pumping exclusively can be your primary method or used as an alternative when needed.  Finding an affordable breast pump can be a challenge, but there are resources available to help.  WIC can help guide you in finding low-cost or free pumps through your private insurance, Medicaid, and other programs.  Learn more about these different options in WIC’s breastfeeding support guide.

 5. Take Care of Your Breasts

Breastfeeding takes a lot out of you mentally and physically.  Things like cracked and swollen nipples can make your breastfeeding experience uncomfortable. To help provide comfort and protect your skin here are a list of products you can use;

• Nipple creams ( help soothe dry and cracked nipples)

• Nursing pads ( help with milk leakage)

• Nipple shields (help with latching and nipple pain)

Everyone's experiences are different, so you may or may not find yourself needing to use any of the products listed above. 

If you do find yourself needing any of those products, you can find them at most local grocery stores or pharmacies.  If you have trouble finding these products, you can seek help from programs like WIC, or you can go the DIY route.  You can use products like coconut oil and shea butter as a nipple cream and create your own DIY, reusable nursing pads from absorbent fabrics. 

6.  Be Patient & Kind To Yourself. 

Breastfeeding is a journey that comes with its share of highs and lows.  It is essential to remember that you are doing the best you can.  Being kind to yourself not only means showing yourself some grace but also taking care of your mental and physical health.

 Helpful Resources 

1. Finding Breastfeeding Support and Information-Women's Health.gov

2. My Plate Plan for Pregnancy & Breastfeeding-USDA

3. Dietary Guidelines for Americans, 2020-2025

4. CDC Breastfeeding Guidelines

5. Maternal Diet & Micronutrients-CDC

6. 11 Different Breastfeeding Positions-Medela

7. Hand Expression-CDC

8. Breastfeeding Supplies-WIC

In the rural South, breastfeeding is more than a feeding choice; it's a vital bridge to healing, health equity, and intergenerational well-being.  For new mothers navigating recovery, finances, and emotional health, especially after childbirth, breastfeeding offers profound physical, mental, and economic benefits for both mother and baby.

 Healing After Birth: C-Section vs. Vaginal Delivery

According to the American College of Obstetricians and Gynecologists (ACOG), most women who have a vaginal birth typically recover in 4 to 6 weeks, while those who undergo a cesarean (C-section) delivery may need up to 6 to 8 weeks to fully heal due to the surgical incision and increased risk of complications like infection or blood clots.  Breastfeeding can ease this transition by triggering the release of oxytocin. This hormone helps the uterus contract and reduces postpartum bleeding, which can shorten recovery time and reduce the need for additional medication.

Benefits to Mom: Financial Relief and Mental Health Boost

In rural regions where access to formula, clean water, or lactation consultants may be limited, breastfeeding becomes a life-saving economic strategy. The U.S. Surgeon General reports that families can save over $1,200 in the first year alone by exclusively breastfeeding. These savings can make a significant difference for low-income mothers juggling healthcare costs, travel to hospitals, and other postpartum expenses.

 Mental health also improves: breastfeeding reduces the risk of postpartum depression by promoting skin-to-skin contact, regulating sleep, and fostering a sense of maternal confidence.  The American Academy of Family Physicians (AAFP) emphasizes the release of prolactin and oxytocin during breastfeeding as key contributors to stress reduction and maternal-infant bonding.

 Benefits to Baby: Brain, Body, and Bond

Breastfeeding supports healthy immune development, lowers the risk of infections, and provides optimal nutrition tailored to the baby’s needs. The American Academy of Pediatrics (AAP) states that breastfed infants have higher IQ scores and improved neurodevelopmental outcomes, especially when breastfeeding continues for 6 months or longer.

 Emotionally, breastfeeding fosters emotional attachment and security.  Studies in infant psychiatry suggest that breastfed babies are less likely to experience anxiety and behavioral disorders later in life due to the consistent sensory connection and hormonal exchanges during feeding.

 Two Common Misconceptions in the Rural South

1.   “Formula is more nutritious than breastmilk.”
   
   Formula is a helpful alternative when needed, but it can’t replicate the immune-building, dynamic composition of breastmilk that adapts to your baby’s changing needs.
   
   

2.   “Breastfeeding will spoil the baby or make them too dependent.”

In fact, research shows that breastfeeding helps children develop independence and emotional security through consistent, responsive caregiving.
These misconceptions can be addressed through culturally grounded education and supportive healthcare providers who affirm a mother’s choice to nurse.

 Want to Breastfeed?  Here’s How to Start the Conversation with Your Doctor:

1.   “I’d like to try breastfeeding.  What kind of support can I expect while I’m in the hospital or birthing center?”

2.   “Can I meet with a lactation consultant before I deliver to learn more about what to expect?”
   
   

More Information and Support:

• La Leche League International

• WIC Breastfeeding Support

• U.S. Breastfeeding Committee

• Postpartum Support International

August is recognized as National Breastfeeding Month- a time to celebrate the nourishment, connection, and strength found in breastfeeding. It is also an opportunity to spotlight the diverse experiences of breastfeeding mothers and how they can all be supported. 

Why Breastfeeding Matters for Every Mother

Breastfeeding is an effective way to ensure child health and survival.  The World Health Organization (WHO) recommends that mothers exclusively breastfeed infants for the first six months of their life, followed by continued breastfeeding alongside complementary foods for up to 2 years or beyond (WHO: “Breastfeeding”).  This recommendation does not leave any mother out, as breastfeeding is also a human right and an essential part of reproductive justice (National Conference of State Legislatures: Breastfeeding State Laws).  Even so, this right is sometimes inaccessible to mothers with disabilities.  Breastfeeding mothers with disabilities face challenges due to stigma, inaccessibility of services, and lack of individualized support.  This can, however, be reversed with inclusive care, communication, and respectful practices that affirm their upbringing role.   

Understanding Disability

Disabilities are diverse and can affect a person's physical, mental, sensory, intellectual, or emotional functioning.  Each form of disability affects how individuals interact with the world.  West Virginia, Arkansas, and Kentucky had the highest share of the population with disabilities in 2023 {Disability Statistics: Prevalence}. 

Are Mothers with Disabilities Unfit to Breastfeed?

The belief that disabled people are unfit to be parents is rooted in social prejudice, not scientific evidence (International Breastfeeding Journal: Maternal Disability and Initiation and duration of breastfeeding).  Disabled mothers face double stigma that not only challenges their right to be a parent but also their ability to breastfeed (Public Health Post: Confronting the challenges of breastfeeding with a disability).  Many do wish to breastfeed—and can do so successfully when given individualized support and access to necessary adaptations (Center for American Progress: Reproductive Justice for Disabled Women). 

Breaking Barriers: Empowering Mothers with Disabilities in Breastfeeding 

 Lets explore this description: A mother with limited upper-body mobility is offered no alternatives and is told, “Maybe breastfeeding isn’t for you.” This kind of response can delay her awareness of hospital setups that accommodate mobility needs or prevent her from learning about adaptive breastfeeding positions and assistive equipment. 

Bridge to Equity Foundation (BTEF) steps in by creating safe, peer-led breastfeeding groups where mothers can connect, share, and learn.  It brings in culturally competent lactation consultants who truly understand and respect diverse needs.  BTEF encourages mothers with disabilities to voice their breastfeeding goals with confidence and to ask for clear, plain-language instructions that support their success. U.S. Department of Health and Human Services - Plain Writing and Clear Communications.  The foundation also links mothers to organizations with proven experience in disability-inclusive breastfeeding, ensuring that no mother is left without the tools, guidance, and encouragement she deserves.

 Final Reflections

During National Breastfeeding Month, Bridge to Equity Foundation acknowledges all breastfeeding mothers, including those with disabilities, who nurture their young ones with love and care. The resilience and persistence of mothers with disabilities show how willing they are to breastfeed their children. BTEF strives to be the bridge between these challenges and solutions—educating mothers on their rights, sharing resources, and connecting them to adaptive tools and expert support. By closing gaps in knowledge and access, we aim to help mothers with disabilities not only breastfeed successfully but thrive in their parenting journey.

When I became a mother, I had a checklist: stroller, bassinet, tiny clothes. I even questioned if I had done enough healing. But breastfeeding? That felt like the least of my worries. I had already decided I would exclusively breastfeed and looked forward to bonding with the baby I had grown for nine months. In many ways, I was lucky. My baby latched quickly and fed well. I expected very few complications and was happy to save money in the process. For the first two months, that held true.

But by that second month, I could finally name just how exhausting and mentally draining breastfeeding had become. I did not mind breastfeeding at all. Seeing my baby full, happy, and healthy made it feel worth it. I was praised for staying consistent. For not “giving in” to formula, for keeping up with the on-demand schedule, for having the emotional strength to commit to a full year of exclusive breastfeeding. But none of that praise matched how I was really feeling. There was pressure, spoken and unspoken, to keep going without complaint. The breast was considered “best” and I had already made it this far. 

The quiet expectation to present as if it was all effortless, especially as a Black woman and mother, weighed heavily on me. To admit that I was tired or in pain, felt as though I was admitting failure. I was stuck between being proud and being completely exhausted. I felt like I could not complain about what most considered a blessing. I was getting sleep when I could, but mentally I was drained. I had all the usual postpartum concerns, and on top of that, I did not want to create a new budget for formula or risk my baby refusing anything other than my milk.

That was all before the breast engorgement, the cracked nipple skin, the pain that felt like tiny tears in my breasts. I knew I needed to feed to relieve the pressure, but nothing prepared me for the pain that only eased with heat. I was too embarrassed to talk about it. So I would feed, hold something warm to my chest, and hope we both fell asleep before the next feeding.

Asking for help felt like another task that I did not have the energy for. Online advice felt generic and too focused on technique. What I needed was support and validation. As a new and single mother, that kind of support was hard to come by. I felt isolated and misunderstood. And I felt like if I stopped breastfeeding, I would be seen as a failure. Not just by others — but by myself.

During postpartum, I took to my social media account to express my grief surrounding the lack of support for new mothers. Everyone calls and texts to check on the baby but no one checks on the mother. Many new mothers, especially those without access to proper care, carry the heaviness of this transition in silence. We are already stretched thin from around-the-clock nurturing, and speaking up often feels like another burden. We should not have to ask. We deserve to be cared for too.

While breastfeeding is often touted as one of the most beneficial things a caregiver can provide their baby, it's a choice that can also come with major setbacks. 

For many families, breastfeeding is a rewarding experience. According to the CDC, breast milk is the "best source" of nutrition for babies, thanks to its nutritional value, illness-preventing properties, and ability to adapt to meet the needs and developmental stages of infants. 

For those who give birth, breastfeeding supports postpartum health by reducing the risk of postpartum depression, high blood pressure, and cancer.  Above all, it fosters healthy bonds between babies and their caregivers.

Benefits aside, breastfeeding can also be overwhelming, difficult to figure out, and downright painful.  A small study published in the National Library of Medicine found that 90 percent of women who recently delivered reported experiencing pain during initial breastfeeding.  Pain and discomfort often make breastfeeding unappealing, leading individuals to stop altogether.

 Getting to the root of the pain can provide solutions that help breastfeeding parents continue in their journey.  Below are a few of the most common causes of pain caused by breastfeeding, and tips on how to navigate these complications. 

Latching Pain 

Slight pain or discomfort is common during breastfeeding and often lasts for a few seconds at the start of feeding or for a few days in the early stages of breastfeeding. 

Latching pain, on the other hand, is categorized as prolonged soreness around the nipple, which in severe cases can result in damage.  This is usually caused by the baby not latching fully to the breast and feeding only from the nipple. If you're experiencing latch pain while breastfeeding, it is helpful to stop feeding and reposition your baby so that their chin is touching your breast, their nose is level with your nipple, and their mouth is open wide. If the pain persists, it's best to consult a doctor or a lactation specialist to identify strategies to improve latching and rule out other possible conditions, such as tongue-tie.  

Sore, Cracked Nipples . 

For many, irritated and cracked nipples are a breastfeeding rite of passage.  The wear and tear that comes with around-the-clock feeding is no joke, and it's essential to incorporate nipple care in your postpartum self-care routine.  Organic nipple balm and warm compresses can help alleviate this pain.    

Cluster Feeding 

Cluster feeding is an increase in feeding that occurs throughout a baby's development (growth spurts), which also helps increase milk supply.  Cluster feeding can be exhausting and cause significant discomfort.  Resting, identifying comfortable positions for breastfeeding, and practicing proper nipple care are the best ways to alleviate pain associated with cluster feeding. 

Engorgement 

Engorgement is painful swelling of the breast that occurs when breasts are overfull.  This can happen when there are changes to the baby's feeding schedule or if the breasts are producing more milk than the baby needs, resulting in hard and tender breasts.  Pumping to help drain breasts can resolve much of this discomfort.  Breast massages and cold compresses can also improve engorgement pain. 

Plugged Ducts

Painful lumps on the breast can occur when clogged milk ducts prevent milk from flowing freely through the nipple.  Plugged ducts can cause lumps, redness, tenderness, and pain during the letdown process.  The best way to address this pain is to rest (this includes decreased breastfeeding), ice, and OTC painkillers such as Tylenol and Advil. 

Mastitis 

Lactation Mastitis is a severe swelling of the breast that, in some cases, can also be associated with infection.  In addition to inflammation, Mastitis can also cause warm, red, and thickened breast tissue.  Antibiotics, OTC painkillers, warm compresses, and developing strategies to empty the breast during feedings fully can all improve Mastitis.  However, because severe Mastitis can cause fever, consulting a doctor is recommended if the temperature is 101 degrees or greater.