Postpartum Nutrition Consultant: Sick Day Routine (While Breastfeeding + Protecting Milk Supply)

When You’re Sick But Still Breastfeeding… This Is What Actually Helps

Being sick while breastfeeding hits differently.

You don’t get to fully rest. Even at night your little ones need ya.

You’re still nourishing another human.
And your body is working overtime to recover and maintain milk supply.

This is why intentional, gut-supportive nourishment makes a difference.

Here’s what I actually eat and use on sick days to support recovery, immunity, and energy—without compromising my milk.

1. Warm Healing First: Broth-Based Soups

When I’m run down, I always start the day with protein-rich, warm, mineral-rich soups.

Think:

• Pasture-raised chicken soup with garlic, ginger, onion, plenty of quality salt and warming spices

• Slow-cooked meat broths

• Ancestral-style meatball soups (meaning I use an organ meat blend as the base of the meatballs)

Why:

• Easy to digest (your gut needs help/low lift meals like this when sick)

• Rich in amino acids + minerals

• Supports hydration + milk production

This is foundational nourishment — it is not an option to undernourish, ladies! Recruit help ♡

2. Korean Traditional Remedies That Work

One of my go-to remedies: “BAE-SUK”

Steamed organic pear + sprouted seeds + jujube + raw honey

Used traditionally to:

• Soothe the lungs

• Calm coughs

• Support immune response

Simple, gentle, hydrating, and incredibly effective. (Recipe coming soon)

3. Whole-Food Based Nutrient Support

When appetite dips, I lean on nutrient-dense supplements from trustworthy, real food sources.

These are staples in my routine:

• Organ blends (100% grass-fed, finished. Regenerative Farms)
  → Rich in iron, B vitamins, copper, Vitamin A, and fat-soluble nutrients

• Cod liver oil (cold-pressed)
  → Vitamin A + omega-3s for immune + mood support
  
  P.S. Vitamin A is burned through FAST via fevers so replenishing this one almost feels intuitive. I never enjoyed the taste of organ meat more that after this bout of illness… the body know!

These help fill gaps when eating full meals feels harder.

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• Magnesium (this one is actually absorbed, nature-derived, w/o fillers)

• Cod Liver Oil (please be careful when selecting a brand.)

• Organ Blend (balanced with different organ meat ratios to support immune health and histamine levels - 100% grass fed & finished)

4. Minerals Matter More When You’re Sick

Illness = higher demand for minerals. Literally stress burns through your minerals and being sick is a state of high stress…

I focus on:

• Bioavailable magnesium

• Coconut water (for natural electrolytes)

• Quality Salt

Why

Supports nervous system regulation

• Helps reduce inflammation

• Replenishes what sickness depletes

• Regulates the nervous system

• Acts as a cofactor in the synthesis of antibodies
  
  And so much more…

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5. Hydration Is Non-Negotiable

This is one of the fastest ways to feel better and protect milk supply.

My go-to:

Warming herbal tea

• Ginger

• Rosemary

• Clove

• Cinnamon

Benefits:

• Clears congestion

• Supports digestion and immune health

• Keeps fluids up (critical for breastfeeding & recovering)

6. Herbal Immune Support

I add in a gentle herbal blend to support immune response:

Kick-It Immune (Kid’s line - adult line is not breastfeeding safe.)

(Code: MUMWITHABUN)
Use at the first sign of symptoms and as needed. My kids love this one too. Works like a charm when we use it fast enough.

7. Easy, Nutrient-Dense Meals

When energy is low, meals need to be:

• Simple & easy to digest

• Fast

• Nutrient-packed

My staple:

Pasture-raised eggs (low PUFA)

They’re rich in:

• Choline (brain + liver support)

• Healthy fats

• Protein for recovery

This supports both your body and your baby’s development. Choline is one of those key breastfeeding nutrients that you must get via food. The richest source? Liver & Eggs!

8. More Warming, Gut-Healing Soups

I circle back to soups again (for good reason). I tried to eat cold, raw fruit / nuts because it seemed appealing and I love snacking on those things, but I felt worse…

Recommendations:

• Chicken meatball soup (recipe coming soon)

• Slow cooked meat added to this soup base (benefits therein)

• Collagen-rich broth-y soup with cooked veggies

• Light, warming, egg based meals with some nori (supports thyroid)

These are all:

• Anti-inflammatory & makes you feel better after vs worse.

• Hydrating

• Gentle on digestion - your body needs to save it’s energy for other things right now.

• Helpful in providing your body what it needs to have a healthy milk supply and postpartum body that won’t be hindered by depletion

The Big Picture: Nourishment Is the Fast Track to Recovery

When you're sick, especially postpartum:

Nourishment isn’t optional.
It’s your fastest path back to feeling like yourself again, friend.

Support your gut, minerals, mind, and spirit. Recruit help, mama.

Your body—and your baby—benefit from all of it. ♡