Breastfeeding – EVERYTHING you need to know – Practical tips and benefits

For most babies, breastfeeding is the healthiest and most valuable form of nutrition. As a complex source of nutrients in the first years of life – and especially in the first months – breast milk helps to lower the risk of various health problems for both the newborn and the mother.

But just because it's a natural and normal process doesn't mean it's a walk in the park. Breastfeeding is – like any other activity – a skill that you learn and refine over time. That's why, alongside the benefits, we also want to tell you as much as possible about how long a feed should last, how often and over what period you should breastfeed – and to share some practical tips that we hope will help you along the way.

What are the benefits of breastfeeding?

The benefits of feeding with breast milk – whether directly at the breast or from a bottle after expressing with a pump – apply to both the little one and the mother. The newborn's immune defences and nutrition, the bond between mother and baby, and also the lower risk of certain conditions in the mother: all of this is influenced by this natural process. In the next section, you'll find out in more detail what advantages breastfeeding brings.

Benefits for the mother

The variety and complexity of the benefits that breastfeeding brings are unmatched. Let's start with the benefits for the mother, which are largely down to the release of oxytocin, the shedding of cells from the DNA and the connection with the newborn.

The benefits aren't limited to a single aspect or a particular period of time. There are both short-term and long-term effects – on a physical as well as an emotional level. Let's take a look at them in turn:

In the short term, your physical health and postnatal recovery, as well as your relationship with your baby, all benefit from breastfeeding:

• Lowers the risk of postnatal depression: thanks to the oxytocin released during breastfeeding.
• You recover more quickly from the birth: here too, oxytocin helps the uterus to contract, which contributes to a faster return to its pre-pregnancy shape and to less vaginal bleeding.
• You build a close bond with your baby: physically and emotionally, a unique relationship of trust develops between mother and child, helping you feel connected to your little one and better understand their body language.
• One less thing to worry about: compared with formula, breastfeeding is considerably more practical and convenient. You're not dependent on equipment, a particular place or a budget. You can feed at any time without having to carry the formula around, measure it out, prepare it, wash the bottle and so on. And it isn't as costly as shop-bought milk.
• Supports weight loss: although it doesn't lead to immediate weight loss for every new mum, breastfeeding means burning extra calories, which can help with reducing body mass.

In the long term, there are many further benefits for the mother's health, chiefly through a lower risk of:

• Breast, ovarian, endometrial or thyroid cancer
• Osteoporosis
• Type 2 diabetes
• Cardiovascular disease
• High blood pressure
• Raised cholesterol levels

Benefits for the baby

The baby benefits most of all from breastfeeding. Breast milk contains all the nutrients your little one needs in the first months of life – which is precisely why it's the only source of nourishment required. On top of that, it helps build a strong immune system and lowers the risk of various conditions:

• Respiratory infections (respiratory syncytial virus, coughs, pneumonia)
• Asthma
• Gastrointestinal infections (vomiting, diarrhoea, necrotising enterocolitis)
• Ear infections (acute otitis media)
• Eczema
• Bacterial meningitis
• Obesity
• Coeliac disease and irritable bowel syndrome
• The development of tooth decay and dental problems up to the first year of life
• Childhood leukaemia
• Type 2 diabetes later in life
• Infant mortality

Alongside the short- and long-term benefits for physical health, as well as the optimal development of the nervous system and the steady weight gain it supports, breastfeeding also gives your little one the emotional security they need. Through skin-to-skin contact and being held, they feel safe close to their mother – nourished not only with nutrients, but with affection too.

What does breast milk contain?

• Proteins
• Leukocytes
• IgA, IgM and IgG antibodies
• Lysozyme
• Lactoferrin
• Lipids
• Carbohydrates
• Bifidobacteria
• Vitamins
• Iron
• Calcium

You've probably heard everywhere how rich breast milk is in vitamins and minerals, and that it naturally contains the perfect dose of nutrients for your baby's healthy development. But which nutrients exactly? If you're curious – here are the substances that make up its composition:

• Proteins: nutrients such as lactoferrin and IgA support your little one's weight gain and protect them from infection
• Leukocytes: the white blood cells that protect the body and fight infection
• IgA, IgM and IgG antibodies:  immunoglobulins that protect against respiratory and gastrointestinal infections
• Lysozyme: has an anti-inflammatory effect and influences the bacterial environment in the digestive tract
• Lactoferrin: supports the absorption of the iron in the milk
• Lipids: healthy fats that promote the development of the baby's nervous system and brain
• Carbohydrates: carbohydrates (e.g. lactose) support the bacterial balance in the stomach
• Bifidobacteria: contribute to the chemical processes that maintain a low stool pH
• Vitamins: support your little one's growth as well as the formation of red blood cells, tissue and bone, strengthen the immune system and aid the absorption of minerals.
• Iron: needed for the formation of haemoglobin and supports neurological development into the early childhood years.

When do you start breastfeeding?

Ideally, it's recommended to start breastfeeding within the first hour after birth.

However, there are also situations where this isn't possible – for example, if a health problem arises and the baby needs further tests or specialist procedures. In any case, your feeding plan should always be discussed with a specialist, who can offer the most suitable options and advice.

How often does a baby need to be fed?

Every baby has their own rhythm and their own feeding needs – and you'll learn to recognise these from their body language. Signs such as licking their lips, putting their fingers or fists in their mouth, or opening their mouth in search of the breast become clear signals that it's time for a feed.

As a guide, in theory your baby should be fed:

• Every 1–3 hours in the first week
• Every 3–4 hours from the second week
• In theory, at least 8 times in 24 hours during the first weeks of life

How long should a feed last?

Newborns generally need 10–20 minutes to feed (on one or both breasts). However, each feed may take longer depending on your baby's rhythm – especially in the first few days.

As you learn to hold them in the right position, and as they get used to feeding this way, feeds will become shorter, lasting around 5–10 minutes. And the more efficiently they learn to feed at the breast, the less often they'll need to be fed.

Breastfeeding properly. Practical tips and advice

Breastfeeding is a technique too – and once you've built up some experience, you'll find it gets easier and easier. Although you can approach it in different ways, breastfeeding follows a few basic steps:

• Bring your baby close to you so that their mouth is level with the breast.
• Position your baby so that their lip touches the nipple – this prompts them to open their mouth.
• Make sure their head is positioned so that the nose is clear and the airways aren't blocked by contact with your skin.
• Once they start feeding, your baby's chin should be pressed against the breast and their cheeks should look round and full.

Here you'll also find further practical tips and advice to help you breastfeed properly:

• Try, as far as possible, to avoid mixed feeding during the first 4–6 weeks (that is, alternating between breast and bottle).
• Your baby doesn't need any other fluids – breast milk contains everything necessary. There's no need to give them water, tea or any other liquid in a bottle.
• As a rule, it isn't advisable for a feed to last longer than 30 minutes, particularly after the first week.
• Feed your baby on both breasts and start with the breast on which the last feed ended.
• When you begin replacing feeds, don't stop breastfeeding abruptly – make the transition gradual by introducing new meals step by step.
• If something doesn't seem to be working or you feel it's difficult – that's normal and part of the process! Don't be discouraged; you can always seek the advice and guidance of your specialist.

Breastfeeding positions

There are several positions in which you can feed comfortably and safely – here are three of the most popular:

• The laid-back position

This is one of the easiest and most comfortable positions – for you and for your baby. You sit leaning back against the bed or sofa, with your little one lying tummy-to-tummy against you.

• The side-lying position

It's very similar to the laid-back position, except that instead of sitting propped up you're lying on your side. Your baby lies next to you, also on the bed, while you simply support them without taking their full weight. A relaxing position in which you can rest – which is why it's particularly ideal at night.

• The cradle hold

This is the position we see most often when a mother feeds in public – and many mums choose it at home too. You hold your baby in your arm, facing the breast, almost exactly as you would when rocking them.

The mother's diet and lifestyle while breastfeeding

Everything you eat while breastfeeding – and everything you don't – can affect the quality of your breast milk. It's very important to pay attention to your diet, because everything you consume reaches your baby through feeding.

And while some foods are valuable and recommended for producing milk that's as nutrient-rich as possible, others are off-limits because they pass straight to your baby and can affect their health or development.

In fact, diet and lifestyle play an important role in all bodily functions and in the pace of your postnatal recovery – not just in breastfeeding. Postnatal care involves far more than simply looking after your baby and feeding them. It's the time when your body finds its way back to its pre-pregnancy shape and hormone levels settle again – a time when self-care must also be a priority.

Alongside nutrition, hygiene, rest, physical activity, your relationship with your partner and family, and your emotional health all play an equally important role. If you look after yourself well and recover quickly, you'll also be able to care for your baby properly. And we want you to know: we're with you on this wonderful but challenging journey – and we've prepared a dedicated article on this topic for you, which you can read on the blog. There you'll find everything about postnatal care.

Foods that support milk production

• Fresh fruit and vegetables
• Porridge oats
• Sesame and linseed
• Brown rice, chickpeas
• Protein sources: eggs, beans, lentils, lean meat

The recommended foods that support milk production and create a natural composition rich in nourishing vitamins and minerals for your baby are:

• Water is always an essential part of a healthy diet – it supports hydration, digestion and all other bodily functions.
• Fruit and vegetables give you a broad spectrum of vitamins and minerals that also reach your baby. You should, however, wash them thoroughly every time before eating to avoid contact with parasites.
• Oats are rich in fibre, which supports digestion and energy levels.
• Brown rice and chickpeas are important sources of carbohydrate for energy and – unlike white rice, for instance – provide more fibre.
• Protein (from sources such as eggs, beans, lentils, lean meat, dairy products and so on) contributes to the health of cells and tissue.
• Eggs and dairy products are also sources of calcium.

Foods to avoid while breastfeeding

• Products containing caffeine
• Certain spices (cinnamon, pepper)
• Tinned goods, cured meats, seafood, smoked fish, fish roe
• Certain types of fish: bluefin tuna, swordfish
• Sweets, fast food
• Alcohol

Foods that – because you consume them – pass to your baby through your breast milk and can harm them should be avoided throughout the whole breastfeeding period:

• Coffee, black/green tea and other products containing caffeine: these can make your baby unsettled and may also reduce milk production. It's recommended that you drink no more than one cup of coffee a day while breastfeeding.
• Cinnamon, pepper, curry, paprika, ginger and other spices: these aren't harmful or dangerous, but your baby may become unsettled or uncomfortable after you've eaten them. Watch for these signs to work out which spices cause them discomfort, and avoid those.
• Seafood, smoked fish, fish roe, cured meats and tinned goods: there's a risk of contamination.
• Certain types of fish: those with a higher risk of high mercury levels, such as swordfish, tuna or shark.
• Fast food and foods high in sugar: excessive consumption of salt or sugar can negatively affect your little one's metabolism and make them irritable.
• Alcohol: this can pass to your child through your breast milk.

Lifestyle tips

It isn't just your diet but your entire lifestyle that affects the quality of your breast milk, your bond with your baby, the care they receive and their physical and emotional health. It's therefore recommended that, at least while breastfeeding, you:

• Stop smoking (even if you don't smoke/vape in your baby's presence, smoke and smells can linger on clothes, in your hair and so on – which is why it's just as sensible to avoid being around smokers)
• Get enough sleep
• Avoid crash diets
• Limit your caffeine intake
• Lead as active a lifestyle as possible once you've recovered from the postnatal period (physical activity can help with energy, managing stress, weight control, better sleep quality and a good mood)
• Avoid stressful situations as far as possible
• Be patient with yourself and your baby

Frequently asked questions about breastfeeding

What complications can occur with breastfeeding?

Various problems can arise while breastfeeding, and it's good to see a specialist as soon as possible so they can be resolved quickly, before further complications develop. The most common of these situations include nipple pain or cracks (fissures), low milk supply, swelling and inflammation of the breast due to excessive milk production (also known as engorgement), infections or irritation of the nipples, a blocked milk duct, and mastitis (inflammation and infection of the breast tissue), which can lead to abscesses (collections of pus).

Up to what age is a child breastfed?

The World Health Organization (WHO) and UNICEF recommend breastfeeding a child exclusively from the first hour of life and throughout the first 6 months, and only then gradually introducing other age-appropriate foods. 

But every woman is different, and every baby's needs and pace of development are unique. Breastfeeding may therefore last less than 6 months or continue for up to 2 years. It's always good to speak to a specialist – both your gynaecologist and your paediatrician – or even a breastfeeding counsellor, to work out what's best for your child.

 Can you take medication while breastfeeding?

In principle, most medicines don't affect breastfeeding, but you should always speak to your doctor if you have a health problem. Self-medication (i.e. treating yourself) is never advisable, because you don't know how and to what extent it may affect your baby's health. There are also a number of medicines that aren't permitted while breastfeeding – including antidepressants, laxatives, contraceptives, benzodiazepines and certain antibiotics.

Is breastfeeding easy?

The idea that breastfeeding is easy is a myth. Just because it's natural and babies are born with the instinct to seek out their mother's breast doesn't mean it's easy for every woman. It's a technique that takes time and practice – but also support and knowledge. You'll need a little patience with yourself and your little one until you've learned how to latch them on correctly and when, how much and in what way to feed them.