The winter months have their own set of challenges for breastfeeding and pumping moms, but with a few simple adjustments, you can continue to provide safe, nourishing milk for your baby throughout the colder season.
Warm Hands, Better Milk Flow
Starting your feeding or pumping session with warm hands can make a big difference. Cold hands can lead to muscle tension, which can slow milk letdown. If you are pumping, cold pump flanges can make it even harder to relax.
Run your hands under warm water or hold a warm mug. If you’re using a breast pump, you can gently warm the flanges with your hands.
A light, warm massage over your clothing before you nurse or pump can also signal to your body that it’s time to feed, encouraging a smoother letdown.
Create a Cozy Environment
Find a warm, inviting space for feeding and pumping. Dressing in layers — like a nursing tank with a cardigan over it or a pumping hoodie — can help keep you toasty while allowing easy access.
Drape a soft blanket over your chair or couch, or keep one within reach. Staying warm helps the release of oxytocin, which plays a key role in milk letdown. When possible, set up in the warmest room in your home and avoid areas with drafts.
Hydrate, Hydrate, Hydrate
It’s easy to forget to hydrate in the cold weather, but your body’s need for fluids can be even higher in heated spaces, even if you don’t feel thirsty. Dehydration can reduce milk supply, so try to drink plenty of water or warm, caffeine-free beverages throughout the day. Sipping on herbal teas containing fenugreek or fennel can support lactation and provide cozy comfort.
Protect Your Skin
Winter air often lacks humidity, which can be harsh on sensitive skin. Prevent chapped skin, lips, and nipples by applying Lanolin Nipple Cream or Organic Nipple Balm after feeding or pumping. Keep a gentle, baby-safe lotion nearby to use after washing your hands — especially important during cold and flu season, when frequent handwashing can dry out your skin even more.
Use a Humidifier
Indoor heating can dry out the air, leading to nasal congestion for both you and your baby. A humidifier in your bedroom or nursery can help with this and may even improve your sleep quality. Maintaining humidity levels in the air also helps skin stay hydrated, making feeding and pumping more comfortable.
Support Milk Flow in Cold Weather
Cool temperatures can sometimes slow milk production as blood vessels constrict in response to the cold. If you find your letdown is slower, use a heating pad or microwavable compress like our Hot and Cold Therapy Packs on your breasts for a few minutes before nursing or pumping. This gentle warmth can relax muscles and encourage milk flow.
A gentle breast massage before and during pumping can further enhance milk expression and support your supply.
Focus on Nourishing Foods
Staying nourished is especially important during winter. Your body needs energy to create milk and stay warm. Prioritize healthy fats such as avocado, nuts, and coconut oil. Warm soups, broths, and iron-rich foods like leafy greens and lentils provide long-lasting energy and vitamins.
Breastfeeding When You’re Ill
You might be worried about breastfeeding or pumping while you’re sick or under the weather. In most cases, it is both safe and beneficial to continue. Breast milk delivers vital nutrients and antibodies that support your baby’s developing immune system. Continuing to nurse or pump can actually help your child fight the illness.
If you need medication while breastfeeding, consult your healthcare provider to make sure it's safe for your baby. Most common prescriptions and over-the-counter remedies are compatible with breastfeeding, but it’s always a good idea to confirm with your pediatrician.
Encouragement for the Winter Months
If winter has you feeling a little more tired or blue than usual, know that this is very common and is totally normal. It’s a lot to juggle all the feedings and the endless laundry during the colder, shorter days. Try to embrace the cozy, quiet moments and remember to prioritize self-care.
You’ve got this, mama!
