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Skin to skin after birth: why the first hour matters, and how to protect it 🤍A quick cuddle, then the scales, the bath, ...
22/10/2026

Skin to skin after birth: why the first hour matters, and how to protect it 🤍

A quick cuddle, then the scales, the bath, the checks. By the time many mums get their baby back, the first hour is mostly gone.

The WHO and UNICEF recommend skin to skin straight after birth, uninterrupted, for at least an hour. The research is clear: it boosts exclusive breastfeeding, helps baby’s blood sugar, and for small babies it can save lives.

If you didn’t get it, please hear this: it’s not too late. Skin to skin helps whenever you can do it, at any age and any birth.

If you’re expecting, here’s something you can ask for: “If baby’s well, could we stay skin to skin for the first hour and leave the weighing and checks until after?”

One safety note: keep baby’s face visible, nose and mouth uncovered, and have someone awake watching, especially if you’re tired.

💬 Comment SKIN and I’ll send you the full issue.
📩 Send this to someone who’s expecting.
📌 Save it for your hospital bag.

🤱 Breastfeeding increases your nutritional needs — is your diet keeping up? 🥑🥚Breastfeeding is amazing, but your body is...
21/10/2026

🤱 Breastfeeding increases your nutritional needs — is your diet keeping up? 🥑🥚

Breastfeeding is amazing, but your body is working hard to nourish your baby while supporting your own recovery and health. That means your nutritional needs during breastfeeding deserve attention, too. 🤍

From protein and healthy fats to iodine, choline, vitamin B12, vitamin D and omega-3 DHA, getting enough essential nutrients while breastfeeding matters for both maternal health and your baby’s development.

🥗 What can help?
✨ Eat a varied, balanced diet rich in nutrient-dense foods.
✨ Include protein sources, fruits, vegetables, whole grains and healthy fats.
✨ Pay attention to key nutrients that may need extra consideration during lactation.
✨ Remember that some breastfeeding mothers may benefit from supplements, depending on their diet, health and individual needs.

You don’t need a perfect diet to be a good mother. ❤️ But nourishing yourself matters, too.

As a pharmacist and lactation specialist, I want you to remember: breastfeeding nutrition isn’t about eating perfectly. It’s about understanding what your body needs and making informed choices.

📝Comment “PREP” to get you 30-Day meal plan discount code “NOURSIH30”

📌 Save this post as a reminder to prioritize your nutrition during your breastfeeding journey.

20/10/2026

Breastfeeding meal plan: With all the nutrients your body needs replacement for while you NURSE🤍

If you’ve been Googling what to eat while breastfeeding, here’s a 30-day meal plan. Breakfast, lunch, dinner and a snack, with every meal tagged by the nutrients your body uses to make milk: iron, calcium, omega-3, magnesium, vitamin D and B12. A shopping list is included.

First 50 subscribers get 30% off the full plan with code NOURISH30.

Built by a pharmacist and lactation specialist, for mums and moms who are tired, hungry and don’t have it in them to plan meals.

💬 Comment NOURISH and I’ll send IT TO YOU.
📩 Send this to a mum who forgets to eat.
📌 Save it for your next grocery shop.

Local tax may apply at checkout.

☕🍷 Breastfeeding and caffeine or alcohol? Let’s talk facts, not fear.How much is too much? How long should you wait? And...
20/10/2026

☕🍷 Breastfeeding and caffeine or alcohol? Let’s talk facts, not fear.

How much is too much? How long should you wait? And does your baby’s age matter?

I’ve broken down the evidence, numbers and timing in this carousel so you can make informed decisions without unnecessary panic. 🤍

Save this for later and share it with a breastfeeding mama who needs it!

How does milk supply actually increase? (Spoiler: it’s not the tea.) 🤍If you’re searching how to increase milk supply, w...
15/10/2026

How does milk supply actually increase? (Spoiler: it’s not the tea.) 🤍

If you’re searching how to increase milk supply, worrying about low milk supply, or wondering whether power pumping, fenugreek or lactation cookies really work, here’s what the science says, from a pharmacist and lactation specialist.

👉 Supply and demand is real. A protein called FIL (the feedback inhibitor of lactation) builds up in unremoved milk and slows production. Frequent, effective milk removal switches production back on, whether that’s breastfeeding, hand expression or pumping.

👉 The first 2 weeks matter. Prolactin helps build the receptors that may shape your long-term milk-making capacity (the prolactin receptor theory).

👉 Power pumping can work. But the “prolactin stacking” explanation has no evidence. The real driver is how often milk is removed.

👉 Galactagogues: domperidone has the strongest evidence, but it’s a prescription medicine with heart rhythm risks. Fenugreek and moringa have mixed evidence. Lactation cookies, oats and brewer’s yeast haven’t been shown to raise supply.

👉 Frequency still wins. Every time.

Worried your milk supply is low? Check your latch, how often you’re nursing or pumping, and any medications, and talk to an IBCLC lactation consultant.

💬 Comment SUPPLY and I’ll send you the full breakdown.
📌 Save this for your next 3am supply worry.
📩 Send it to a mum or mom who’s pumping, nursing or worrying right now.

Your body is quietly giving away nutrients — calcium, iron, vitamin D, B12, DHA, magnesium — to keep your milk protected...
08/10/2026

Your body is quietly giving away nutrients — calcium, iron, vitamin D, B12, DHA, magnesium — to keep your milk protected. That’s genuinely reassuring for your baby.

But if what’s used isn’t replaced, depletion catches up with you.
The fatigue sleep doesn’t fix.
The fog that feels heavier than tired.
Sometimes that’s not just “new mom exhaustion.”
This isn’t about fear or perfection — it’s about replacing what’s being used, meal by meal, without needing a nutrition degree.
That’s exactly why I built Nourished While Nursing: 30 days, every meal tagged by nutrient.

Link in bio. 🤍

Lactation cookies. Fennel seeds. Cumin water. Popcorns. Oatmeal by the bowlful. Fenugreek tea. If you’ve ever felt like ...
01/10/2026

Lactation cookies. Fennel seeds. Cumin water. Popcorns. Oatmeal by the bowlful. Fenugreek tea. If you’ve ever felt like your milk depended on eating the “right” things, I need to tell you something.

A 2023 randomized trial tested lactation cookie ingredients — oats, brewer’s yeast, flaxseed, fenugreek — against a plain control cookie. Zero measurable difference in milk volume.

Here’s what actually matters: your body protects your milk’s basic quality even on your worst eating days, pulling from your own reserves first. There’s only a short list of nutrients that genuinely depend on what you eat — B12, vitamin D, iodine, choline, DHA.

Eating well still matters. It was just never your milk’s last line of defense.
👉 What’s the most ridiculous “boost your supply” food advice someone gave you? Tell me in the comments.
Save this for your next grocery run. Comment FOOD and I’ll send you the full issue. 🤍





If your milk felt “late,” you were not imagining it, and you were not failing.Somewhere along the way we picked up the i...
28/09/2026

If your milk felt “late,” you were not imagining it, and you were not failing.

Somewhere along the way we picked up the idea that a slow start is about stress, water, or not trying hard enough. The research says otherwise. Fluid overload in labor, a C-section or hard birth, metabolic health, and type 1 diabetes can all delay the hormonal switch that triggers full milk production.
None of it is about effort. And none of it is a verdict on your body or your baby’s future feeding.

👉 Did your milk take longer than you expected? Tell me in the comments. I read every one.

Save this for your hospital bag or send it to someone who’s due soon. Full breakdown is on my Substack, link in highlights.🤍

🌙 Breastfeeding & Fasting in RamadanMany breastfeeding mothers ask: Can I fast and still feed my baby safely?LFor health...
09/03/2026

🌙 Breastfeeding & Fasting in Ramadan
Many breastfeeding mothers ask: Can I fast and still feed my baby safely?
L
For healthy mothers with an established milk supply, breastfeeding while fasting is often possible while Fasting if your baby is under 6 months of age is not usually recommended.
Islam also gives mothers permission not to fast if it affects their health or their baby’s wellbeing.
⚠️ Consider breaking your fast if you notice:
• Dizziness, weakness, or signs of dehydration
• Sudden drop in milk supply
• Baby still hungry after feeds
• Fewer wet diapers or poor weight gain
💡 Tips if you choose to fast:
• Drink plenty of fluids between iftar and suhoor
• Eat nutrient-dense foods (protein, healthy fats, complex carbs)
• Include fruits, vegetables, dates, and dairy
• Rest and continue feeding on demand
Every mother and baby are different — if you’re unsure, consult a healthcare professional, reach out for support and guidance. 🤍

🤍 Your health and your baby’s nourishment always come first.

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