To celebrate Pump Momma Pump’s 7th Birthday, I’m sharing the “7 Things I Wish I Knew” at the start of my pumping journey. Here’s #5: Supplementing is not only “okay” but can help you meet or exceed your breastfeeding goal!
I highly suggest setting an achievable goal, which looks different for everyone. (Yours might be week-to-week or month-to-month, 3 months, 6 months, etc!) When I was exclusively pumping for my first baby, I set a goal of 6 months. I had the support system and resources where 6 months seemed like an achievable goal. At the 6 months mark, I decided that I could keep going! I reduced my pumps to 4 per day to give myself more freedom, and began supplementing. Supplementing helped me far exceed my goal (I made it to 11 months with my first baby!)
Me and my first pumpling, around 6 months
Let’s talk about supplementing. It’s way more common than you think. Supplementing is a fact of life for many mommas, but can also be the key to prolonging your pumping journey! How? Read on to find out: *This post is NOT sponsored by any formula brands, nor is any specific brand mentioned/suggested/promoted within this post*
Coming to terms with supplementing
The need to supplement can leave mommas feeling guilty about not being able to provide a complete diet of breastmilk for their baby. I get it, I’ve been there. Keep in mind, even if you can’t provide 100% breastmilk for your baby, they are still getting 100% of the benefits of your breastmilk. Read that again, because it’s true. That amount still matters. (For example, did you know that one teaspoon of breastmilk contains up to 3 million germ-killing cells? Wow!) Still, it can be hard to start supplementing. There can be feelings of failure. There can be feelings of guilt and grief. Let yourself feel your feelings, because they matter. Then, try reframing your mindset about supplementing. Formula was scientifically designed to help infants thrive. A mindset shift that helped me personally was this: Soon, there will be lots of things your baby will eat that you didn’t personally create with your body. Do you give yourself a hard time because you can’t create bananas, bread, or broccoli with your body? Of course not! Just group formula in with all the new foods that will nourish your baby. I promise, there are so many silver linings to supplementing!
The benefits of supplementing
Supplementing can help improve baby’s bilirubin levels to combat jaundice.
Supplementing can help while a momma is actively working with a lactation professional to improve nursing or pumping.
Supplementing under a doctor’s guidance can help a baby who is struggling with weight gain.
Supplementing helps a momma with low supply keep offering breastmilk.
Supplementing can help mommas reach their breast pumping goal.
Supplementing can help momma ease up on her pumping schedule and potentially pump longer than anticipated because it feels more sustainable!
By combo-feeding, you can ensure baby is still getting the benefits of your breastmilk, no matter what amount you are able to provide. Think of it as the most personalized vitamin you can give them!
Since this is a topic I feel passionately about, I’ve blogged about it before. Today’s blog is an abbreviated version. For the full blog on supplementing, click HERE.
PUMPMOMMAPUMP10 will save $$$ on Solid Starts guides and app!
Be sure to follow Pump Momma Pump on Instagram for education, motivation, and support! (And more great tips like these!)
To celebrate Pump Momma Pump’s 7th Birthday, I’m sharing the “7 Things I Wish I Knew” at the start of my pumping journey. Here’s #4: Calories Count! Breastfeeding expends an average of 500 calories per day. It wasn’t until my second exclusive pumping journey that I realized how a big ol’ cheeseburger would increase my milk supply for the day (and dehydration would kill my milk supply!)
Fuel for the Flow: How Calories & Hydration Can Boost Your Milk Supply
Breastfeeding is an incredible way to nourish your baby — but did you know that nourishing yourself is just as important? Make sure your body is set up for success- calories and hydration are two of the biggest players in the game.
Let’s break down why eating enough and staying hydrated can help increase milk supply — and how to do it right.
Milk Production is a Metabolic Workout
Producing breast milk takes a lot of energy. On average, your body burns an extra 500 calories a day just by making milk. That’s like going for a 45-minute run! Woah! So if you’re not getting enough calories or fluids, your body may not have the fuel it needs to keep up milk production. It’s kind of like trying to drive cross-country on an empty tank. Your body prioritizes nourishing your baby, but if it’s running low on energy, milk supply can dip. Here’s how to make sure you’re eating enough:
✅ Eat Often
You don’t need fancy meals — just consistent fuel. Aim for 5-6 small meals/snacks a day to keep energy (and milk) flowing.
✅ Focus on Nutrient-Rich Foods
Good fats: Avocados, nuts, seeds, olive oil
Proteins: Eggs, dairy, meat, tofu, beans
Whole carbs: Oats, quinoa, brown rice, fruits
✅ Don’t Fear the Snack
Trail mix, granola bars, smoothies, nut butter on toast — these are easy, one-handed fuel-ups you can manage even when you’re running on baby snuggles and no sleep.
Bra from Love&Fit Shop– isn’t it the cutest? Save with code PUMPMOMMA
Milk is about 88% water, so staying hydrated is essential to keeping supply steady. Dehydration can make you feel tired, sluggish, and even reduce milk output.
✅ How Much Water Should You Drink?
There’s no one-size-fits-all answer, but a good rule of thumb is to drink to thirst and aim for about 8–12 cups a day. More if you’re sweating, exercising, or in a hot climate.
✅ Pro Tips to Stay Hydrated:
Keep a big water bottle next to your pumping or nursing station.
Sip while you feed — make it a habit!
Don’t like plain water? Add a slice of lemon, cucumber, or berries to keep things interesting.
Diet Coke doesn’t count! Soda, Coffee, even Teas are not great ways to hydrate and can even lead to greater dehydration!
🚫 What to Avoid
Skipping meals: It’s easy to forget to eat, especially with a newborn. But skipping meals can tank your energy — and your supply.
Caffeine overload: A cup or two of coffee is totally fine, but too much caffeine can be dehydrating.
“Dieting” too soon: Trying to lose baby weight too quickly can lead to a drop in milk. Focus on nourishment first — your body will find its balance in time.
Find correlating factors
What’s a correlating factor? It’s a variable that shows a relationship with one or more other variables, indicating whether changes in one variable are associated with changes in others. Huh? Pay attention to a pump session that is greater or less than average, and see if there are any factors that might have correlated with this increase or decrease. For example, I found that after I ate a high-protein meal (like a cheeseburger,) I’d pump more milk. I found that after a day drinking barely anything, I’d pump less milk, booooo.
Every body is different — and while hydration and calories are two of the biggest contributors to milk supply, they aren’t the only factors. Hormones, stress, latch issues, and even pumping frequency all play a role. But making sure you’re eating and drinking enough is one of the easiest (and most empowering) steps you can take.
Milk-making mamas are athletes — your body is working hard to nourish your baby! Treat it with the care it deserves: eat enough, hydrate often, and rest when you can. The better you take care of yourself, the better you’ll feel — and the more your body can show up for your baby.
Returning to work outside the home as a pumping momma can feel daunting. I’m here to help smooth this transition for you, momma! You’ll find lists for the absolute essentials, for leveling up your pumping game, and for extra items that are great to have on hand. >> SAVE and SHARE<< with a friend who needs it! Click HERE or more tips on pumping at work or HERE to read about your legal rights for pumping at work.
(This post was written by Melissa with some help from the mommas over at Pump Momma Pump on Instagram… but if you’d get a kick out of the AI version, check out “Packing a pump bag for work:” Chat GPT version The pictures in that post are hilarious!)
My Number 1 tip? Pack the night before, if possible! Print out a checklist and put it in a page-protector sleeve if you can’t laminate it, then use a dry-erase marker each day, wiping clean each night! If you’d like my list, download my Printable Pump Bag Checklist. Also, select a pump bag that does double-duty. I like carrying just one bag for my laptop, lunch, pump & accessories, as well as other “mom stuff” in the smallest pockets. (I usually throw in a wristlet with all my essentials like phone, credit cards, and chapstick, instead of carrying a separate purse.) I find that Sarah Wells bags work the best for this, and will be useful for years to come! I still use mine for work, travel, and days out with my young children.
Pumping at Work: The Essentials
Don’t forget the absolute essentials for pumping at work, momma!
Protective Pump Bag- Select a bag that has padding/insulation to protect your investments- your pump and hard-earned liquid gold! Preferred product: Sarah Wells Bags Kelly, Fiona, or Abby, discount code PUMPMOMMAPUMP15
Pump & Accessories- It helps to make a list so you don’t forget the fiddly bits!
Storage for milk- How will you keep your milk cold at work and during transit?
Pumping bra- Some mommas like to wear a pumping bra all day, where others like to strap on one just to pump. Preferred product: Simple Wishes Hands-Free Adjustable discount code PMP15 or Kindred Bravely discount code PMP15
Wipes- Keep it clean with regular and/or pumping wipes
Ice pack- Have extras in your freezer incase you forget to unpack and freeze one!
Washing stuff- If you wash your pump parts at work, bring a travel bottle brush, drying rack, and bottle soap! Yes they all come in travel-friendly sizes!
Pumping at Work- Level Up
Feelin extra? Level up your pumping game with these game-changers!
Designer pump bag- There are many companies offering stylish pump bags- express yourself while you… express yourself! Preferred Product- Mimi & Pal Radley bag discount code PUMPMOMMAPUMP10
Portable or Wearable pump- Some mommas appreciate having a portable or wearable pump to offer greater flexibility and freedom Preferred Products- Pumpables Genie Advanced discount code PMP10, Baby Buddha breastpump discount code PUMPMOMMA
Milk cooler- Keep that milk cold until you get it safely home Preferred Products- CeresChill OG Chiller discount code PUMPITUP, MomCozy milk cooler
Wet bag- Great for storing pump accessories, especially if you do the fridge hack during work
Headphones or airpods- For pleasant distraction and a uplifted mood
Flange lubrication- Pump in comfort by lubricating your flanges (I suggest coconut oil, personally and professionally)
Entertainment- Get that milk flowing as you take some time for yourself! Catch up on a favorite show, read, listen to music, or scroll instagram
Pumping at Work- Extras
These helpful extras were suggested by the mommas at Pump Momma Pump to help pumping at work go extra smoothly!
Spare pump to keep at work- If you have a spare pump, that’s one less thing to take back and forth every day. A manual pump kept at work is great incase you forget your pump or it runs out of battery. Preferred product: Medela Harmony manual pump
Extra parts- Have an extra set of all your pump accessories? Keep them at work in case you ever forget anything!
Extra baggies- Always a good idea to keep extra milk baggies at work.
Charging cords- A charging cord for your pump and/or phone may come in handy.
Spare shirt- Uh oh, spilled milk stains and stinks! Bring along a spare shirt.
Towel or paper towels- To keep your area clean, especially for drips and spills.
Snack and hydration- Increasing calories and staying hydrated supports lactation!
I know it’s a lot, momma. The first few days back to work might be a little overwhelming and perhaps a little emotional. I know because I’ve been there myself, twice. Know that you’re capable. You’re a problem-solver. You’re strong and resilient. You got this.
Let’s talk about supplementing. It’s way more common than you think. Supplementing is a fact of life for many mommas, but can also be the key to prolonging your pumping journey! How? Read on to find out: *This post is NOT sponsored by any formula brands, nor is any specific brand mentioned/suggested/promoted within this post*
What is “supplementing?”
Let’s start with the basic idea of supplementing. When the breastfeeding community talks about “supplementing,” we are referring to something that is adding to your infant’s diet of breastmilk to fill any nutritional gaps. We also call this “combo feeding.” This is most commonly referring to supplementing a lowered supply of breastmilk with formula, but can mean supplementing with donor milk, solid foods when the baby is older, or even nutritional supplements like vitamins and minerals prescribed by your child’s pediatrician. For this blog post, we are going to focus on supplementing with formula.
Coming to terms with supplementing
The need to supplement can leave mommas feeling guilty about not being able to provide a complete diet of breastmilk for their baby. I get it, I’ve been there. Keep in mind, even if you can’t provide 100% breastmilk for your baby, they are still getting 100% of the benefits of your breastmilk. Read that again, because it’s true. That amount still matters. (For example, did you know that one teaspoon of breastmilk contains up to 3 million germ-killing cells? Wow!) Still, it can be hard to start supplementing. There can be feelings of failure. There can be feelings of guilt and grief. Let yourself feel your feelings, because they matter. Then, try reframing your mindset about supplementing. Formula was scientifically designed to help infants thrive. A mindset shift that helped me personally was this: Soon, there will be lots of things your baby will eat that you didn’t personally create with your body. Do you give yourself a hard time because you can’t create bananas, bread, or broccoli with your body? Of course not! Just group formula in with all the new foods that will nourish your baby. I promise, there are so many silver linings to supplementing!
The benefits of supplementing
Supplementing can help improve baby’s bilirubin levels to combat jaundice.
Supplementing can help while a momma is actively working with a lactation professional to improve nursing or pumping.
Supplementing under a doctor’s guidance can help a baby who is struggling with weight gain.
Supplementing helps a momma with low supply keep offering breastmilk.
Supplementing can help mommas reach their breast pumping goal.
Supplementing can help momma ease up on her pumping schedule and potentially pump longer than anticipated because it feels more sustainable!
By combo-feeding, you can ensure baby is still getting the benefits of your breastmilk, no matter what amount you are able to provide. Think of it as the most personalized vitamin you can give them!
Keep in mind…
Replacing a feed with formula can negatively affect your supply if you aren’t pumping in place of a nursing session.
If you are supplementing while “waiting for your milk to come in,” you should be actively working to bring on the next stage of lactation by regularly pumping or nursing to bring on that mature milk.
If you are separated from baby, it is wise to pump every 3 hours to protect your supply.
It is always advised to work closely with a lactation professional to meet your feeding goals.
Ideally, supplementing with breastmilk would be “best.” Using your own freezer stash of milk would be great, but that’s not feasible for everyone. Supplementing with donor milk would also be great, but can be extremely pricey to purchase from milk banks. Some mommas are able to link up with family or a trusted friend who are willing and able to donate breastmilk. Others find local mommas on a HumanMilk4HumanBabies or EatsOnFeets facebook groups, both of which are considered “informal” mother-to-mother milk donation platforms that do not screen their donors like milk banks do. If breastmilk is not available, your other choice is to supplement with formula. Despite clever marketing, there is no formula brand that matches the nutritional composition of breastmilk, it’s just not possible. Before buying a large amount of formula, I suggest seeing if your baby takes it without argument/difficulty. If you need a specialty kind, work with your pediatrician to find the ingredients best for your baby’s unique needs. My colleague Erin, the “Baby Feeding Coach” has a great page on understanding a formula label HERE. For a deeper dive, trust my friend Bridget Young, PhD, the “Baby Formula Expert” advice found HERE.
How do I supplement with formula?
There are many ways to use formula in supplementary feeding. Some mommas choose a specific time of day, such as nighttime feeding by a helpful partner, or when their baby is at daycare. Some pumpers alternate feeds between breastmilk bottles and formula bottles. Another choice is to offer a partial feed of breastmilk and supplement the rest with formula. Some mommas choose to do this with two separate bottles, or feeding the breastmilk first, then putting formula in the empty breastmilk bottle to finish the feed. Others choose to mix the formula and breastmilk together in one feeding bottle. Try easing into formula introduction when baby is in a good mood. An overly tired or hungry baby is in no mood to try something new. Once you know that baby will accept the bottle of formula, you can gradually increase how much you offer them.
Can I mix breastmilk and formula?
The short answer is yes. Yes, you can mix breastmilk and formula as long as it is done safely. Breastmilk should never replace the water used to mix up powdered formula. If you plan to mix breastmilk and formula, prepare the formula as directed, and then add breastmilk to it. According to Dr. Bridget Young, there is evidence of proteases (enzymes that break down protein) in breastmilk helping to digest the proteins in formula, which can result in easier digestion for baby. This will happen if you feed the breastmilk and formula in the same bottle, or back-to-back in the same feeding. Are there any reasons NOT to mix breastmilk and formula? You should be sure your baby does not reject the formula you are offering. If they reject the bottle, you may be wasting that liquid gold (a.k.a your precious breastmilk!) Another reason is that once baby has started feeding from a formula bottle, you need to use it within an hour. With breastmilk, that rule is use within 2 hours.
Storing prepared formula
Once prepared, formula should be used within 24 hours. Mommas who prepare a pitcher of formula in advance should use the formula within 24 hours. If baby begins to drink from the bottle, it is advised to use that bottle within 1 hour, without putting it back in the fridge to save for later in the day.
As the summer heats up, we’re all wondering the same thing- How do I keep my breastmilk cold when I’m out and about? Here are some tried-and-true ways to chill out about keeping your liquid gold safe from the heat. (And some answers to the burning questions I know you’ll have!)
Storing breastmilk in a cooler
Breastmilk can be stored safely in a cooler with ice/ice packs for 24 hours. This time range is a bit arbitrary because it doesn’t take into account ice melting/outside temperatures. If you are concerned about how cold your cooler is, consider buying a digital or analog thermometer to keep inside the cooler with your milk. The inside of your cooler should be able to keep milk at approximately 40 degrees. It’s a good idea to refresh ice frequently if you’re using lose ice as opposed to a frozen ice pack.
Is a hard-sided or soft-sided cooler better for storing breastmilk?
As long as you keep frozen ice packs or refresh your lose ice, it really doesn’t matter which kind of cooler you get. I have found that hard-sided coolers usually have the best ratings for keeping food colder longer. Splurge: Yeti Roadie Cooler Save: Coleman Chiller Series. There are really quality soft-sided coolers available nowadays, too! Splurge: Ice Chest Box by RTIC. Save: OPUX Soft Cooler Bag. While these coolers are larger and can store more than just your breastmilk, you may wish to get a breastmilk-only cooler like the ColdGold by Sarah Wells (save at sarahwells.com with code PUMPMOMMAPUMP15). As with anything you purchase online, I suggest reading through the reviews thoroughly. If you will be out in the sun all day (Like at the beach) or in a hot car, I suggest getting a quality cooler with great reviews for keeping cool the longest. (Pricier coolers generally have better quality insulation, in my experience.) You can always do a test-run at home with the cooler and a thermometer.
Storing breastmilk in a CeresChill chiller
Keep your breastmilk chilled in the Ceres Chill. In my opinion, their breastmilk chiller is a MUST-HAVE for pumping mommas on the go. You can put up to 24 ounces of breastmilk in the outer chamber with ice in the inner chamber, or you can put up to 12 ounces of breastmilk in the inner chamber and fill out outer chamber with ice! They even have a smaller version of their original chiller, but the original is the best seller. Learn more about this clever invention in my blog post titled: “Yes, you do need a CeresChill!” Use code: PUMPITUP to save at cerechill.com
Storing breastmilk in a mini-fridge
If you are staying in a hotel, call and see if there is a mini-fridge in your hotel room. If not, you may choose to bring your own mini refrigerator to store your breastmilk in. This refrigerator should keep your breastmilk at a safe temperature (35-40 degrees) just like your fridge at home. Breastmilk is best used or switched to a freezer within 4 days of being put into the refrigerator. For a smaller option, consider this personal sized mini fridge, or a plug-in cooler (This one has a car adapter or traditional wall plug option!)
Using dry ice to transport breastmilk
Dry ice is often suggested for use when transporting frozen breastmilk*, such as when you are moving cross-country and need to keep your freezer stash safe. Dry ice should never touch your frozen breastmilk bags directly, as it could burn through the plastic. Always use leather gloves when working with dry ice, and pack any free space in your freezer with newspaper or brown packing paper. * I would not recommend dry ice for daily use.
Gimmie the FAQs
Frequently Asked Questions:
What temperature is safe for storing breastmilk? The CDC recommends keeping milk at a refrigerated temperature of 35-40 degrees.
What temperature even IS “room temp” anyway??? “Room temperature” is defined as the temperature range from 68-74 degrees. Breastmilk is good for about 4 hours at room temp.
What do I do if I leave my breastmilk out in the heat too long? If your breastmilk sits out in the heat for longer than an hour or two, you should not feel it to your baby. Instead, give it a sniff. Smells like it’s gone bad? Toss it. Smells ok? Add it to their next bath! It’s terrific for their skin! (Or your own bath!)
Can my baby drink cold milk? Absolutely! Some babies may be hesitant to drink cold milk if they are used to drinking warm milk. Try room temp first, and then work your way to cold milk. Feeding baby cold milk is also a good way to cool them off on a hot day!
Will my baby get a cold from drinking cold milk? This is an old wive’s tale and not true. Cold milk is perfectly safe for your baby to drink. The common cold is a virus and babies cannot catch viruses from cold milk, so don’t worry!
Why can’t I just put my breastmilk in my Stanley cup? If you put warm, freshly pumped milk into a regular insulated cup, it will keep your breastmilk warm. If you put freshly pumped milk into a thermal cup and place that thermal cup into the refrigerator or cooler with ice packs, you are actually insulating your milk FROM the cold! Yup! You’re keeping it warmer, longer, and the cup will actually protect your milk from the cold, not chill it.
Be sure to follow Pump Momma Pump on Instagram for education, motivation, and support! (And more great tips like these!)
Here I am, shaking my fist at the sky and shouting…. “WHY DIDN’T THEY TEST THEIR MILK FIRST before freezing hundreds of ounces?!” IYKYK. If you don’t know what I am talking about, here’s the buzzword of the day- HIGH LIPASE. (I guess that’s two words, actually.) What is it, why does it matter, and why should you test your milk for it before starting your freezer stash?
This is one of those things that makes me crazy. Mommas with entire freezer stashes who never tested their milk for high lipase! We get so obsessed with freezer stashes and then I get messages complaining that baby won’t take any of the milk because it tastes funny. AARGH!!! Save this and send this to your pregnant or breastfeeding friends… PLEASE!
Before I begin… it needs to be said: First and foremost, focus on feeding your baby. Grow and protect your milk supply so that you can feed your baby. Many mommas see pictures of stashes online and feel like they need to have tons of milk stashed away. Don’t let that overwhelm you. Focus on making enough to feed baby first.
What is High Lipase?
Lipase is an enzyme found in all breastmilk that helps break down fats. It’s a good thing! But some women struggle with high levels of this enzyme causing their milk to smell or taste funny. You usually won’t notice the smell until you defrost your milk after freezing, but some women may smell it after multiple days in the fridge. What does it smell like? High lipase can cause your milk to smell soapy or metallic. (Breastmilk without high levels of lipase usually has a mild smell or no smell at all, and slightly sweet taste.) High lipase milk is ok for baby to drink, but they may not want to.
I strongly encourage you to TEST EARLY for high lipase before stashing away a ton of milk! Freeze and defrost milk early to test this out. How do you “test” your milk? Just thaw some breastmilk and give it to your baby! If baby takes it, no problem! If not, you’ll have to scald your milk BEFORE feeding or try one of the tricks listed below.
What Can Be Done About High Lipase?
If you know your milk contains high levels of lipase, consider doing either (or both!) of these two things before freezing: Scalding and Freezing right away:
1) Scalding– You can scaldyour milk first by bringing the breastmilk ALMOST to a boil but don’t boil! For greater accuracy, heat it to 180 degrees Fahrenheit then remove it from heat. (Honestly I watched a YouTube video demo and it helped me understand scalding) Freeze milk after scalding. For mommas with a larger supply to freeze, you can combine breastmilk in a pitcher in the fridge and scald a bunch at one time. Scalding will not work with thawed breastmilk, only fresh. After doing this, thaw and test your milk to see if baby will take it.
2) Freezing right away– The longer breastmilk sits in your fridge, the more developed the flavor. Try to freeze milk as soon as possible, without allowing it to sit in the fridge overnight or for several days before freezing. Then, thaw and test your milk to see if baby will take it.
Baby Won’t Take My Thawed Breastmilk! What do I do?
If you haven’t tested out your frozen breastmilk by thawing some and serving it to baby, now’s the time to do it! *Here is your sign!* Milk with excess lipase is safe to drink and many babies accept it without issue. However if your baby is rejecting your high lipase milk, here are some options for you:
Freeze right away: The flavor of high lipase becomes stronger as milk sits in the refrigerator, so getting that milk frozen as soon as possible will help.
Scald before freezing: Scalding milk before freezing can reduce or eliminate the flavor of high lipase milk.
Serve cold: Sometimes cold milk will taste milder than warmed up milk.
Mix with fresh milk: Try it in small amounts so you don’t waste it if baby rejects it.
Add vanilla extract: One drop of non-alcoholic vanilla extract often works. Ask your pediatrician if you are at all concerned about adding vanilla.
Mix with formula: Formula has a much different/stronger flavor than breastmilk. By mixing your high lipase with formula, the flavor may be masked.
Mix with babyfood/baby cereal: I forgot to put that in my graphic! Oops!
There is no guarantee these tricks will work, but why not given them a try? Always start with smaller quantities of milk so you don’t waste it. Always feed fresh, as high lipase usually doesn’t develop strong flavors until you freeze and thaw it.
What about Chemical Oxidation?
Milk with high lipase smells and tastes soapy or metallic…. but if your milk smells or tastes rancid/like vomit, it could be “chemical oxidation” and should not be given to baby. According to Dr. Nicola Singletary, PhD, MAT, IBCLC, “There is a lot of information out there about lipase issues, but very little about chemical oxidation. And most of what we know is found in dairy industry journals.” Nancy Mohrbacher, breastfeeding author and IBCLC, mentions some specific changes to the mother’s diet may help preserve breast milk in this situation.
What can be done to prevent chemical oxidation?
Avoid fish-oil or flaxseed supplements
Avoid anchovies, oils, and nuts that can easily become rancid
Increase antioxidants in diet by taking beta carotene and vitamin E
Switch to bottled water if there is high iron/copper in your tap water
Scalding cannot fix chemical oxidation. You should not try to mask the flavor like you would with high lipase. If your milk smells or tastes rancid/like vomit, throw it out!
Be sure to follow Pump Momma Pump on Instagram for education, motivation, and support! (And more great tips like these!)
Treat yourself, you deserve it! Shop Sarah Wells and save with code: PUMPMOMMAPUMP15
Why does pumping take so long? (And how long SHOULD it take?) Scroll through this post to find common reasons pumping can take so much time (or seem like it’s taking so long!)
Pumping is a completely different experience than nursing, obviously. So… a mother who spends 2 hours a day pumping might feel more restrained than a mother who spends double that time nursing. Pumping may weight on them more mentally and logistically than time spent nursing. Why DOES it take so long?
Welll…. there is no “normal” because every momma and every pump is different, BUT:
Your letdown should typically occur within the first 2 minutes.
I like to see mommas emptying within 30 minutes, ideally.
Ideally, I like to see efficient 15-20min sessions.
Flange. Size. Matters.
A very small percentage of mommas that I’ve worked with fit the “standard” size of 24mm that comes with most pumps and barely any have fit the one other option that comes with pumps, 27/28mm.
A flange that is too large may not empty you fully or efficiently, aside from any pain it might be causing.
For more on flange size, take a look at THIS post… it’ll be super helpful!
Have you changed your valves recently?
Valves are the most important part of your pumping stuff when it comes to suction. Other parts only need to be changed if they become damaged/warped/cracked.
Exclusive pumpers should change their valves MONTHLY. Occasional pumpers should change them every 3 months.
Everyone’s body responds differently to different pumps. Your pump might not be emptying you fully or efficiently, taking too long!
Have you tried a different brand/model of pump? Have you learned how to use a manual pump? Some mommas can empty quicker with a manual pump, or even hand-expression!
Pumps wear out! Is yours used, or from a previous baby?
Are you using your settings effectively? This could be something to discuss with your lactation consultatsant!
Did you know that the stress hormone Cortizol can inhitibit the flow of Oxytocin during pumping? Oxytocin in the looooove hormone that also controls our let-down (milk ejection reflex)!
Environmental factors that cause stress can effect your letdown/time to empty
Create a calm environment, or fake one by using headphones, calming music, and something peaceful to look at/watch
Tune in to your 5 senses. Are you comfortable? Could you use a blanket , sweater, or slippers? Is it noisy where you are? Are you stressed out by the mess you’re looking at? Does something stink? Light a candle or apply a lavendar lotion! Are you hungry? Hunger can definitely cause stress! Pack a snack & drink in your pumping bag.
Many mommas need to remain hands-on during their pumping session to effectively extract milk. This can cause a session to last a long time and be very demanding or even damaging to your hands
Work closely with a lactation professional to troubleshoot any other contributing factors in this is the case.
Make sure that you have a properly sized flange and quality pump
Some mommas may experience multiple letdowns during one pumping session. (Which is awesome, but can take forever to wait for a second or third letdown)
Try turning your pump off and on, or switching back to stimulation/letdown mode when your milk flow slows to try to initiate another letdown sooner than otherwise would happen on its own.
When your flow begins to slow, that’s the time to turn the pump off, wait a minute, then turn back on, to initiate another letdown.
Pumping is often time consuming and can be stressful to a new mommas and her family.
Please have grace with yourself and do what’s best for your physical and mental health.
Weigh your priorities. Is it worth it to drop a pump session and get more time in your day (or night!) and possibly reduce a few ounces and/or begin supplementing? It may help you strike a more comfortable balance and actually help you pump longer you expected!
Consider setting up a consultation with a lactation professional to discuss your breastfeeding goals.
Did I miss a reason? Comment below!
Be sure to follow Pump Momma Pump on Instagram for education, motivation, and support! (And more great tips like these!)
I’ll hazard a guess here…. chances are, you think pumping sucks. Am I right? If you don’t hate it outright, there are most likely things about pumping that you dislike. I’m right, aren’t I?
So of course, I had to ask my IG mommas… and let me tell you…. they were quick to tell me why they hate pumping and here are the results. (Yes I made a pie chart 🤓 I’m a visual person! I like visual data!) These are the most common reasons mommas think pumping sucks. What useful data! Do YOU see anything on this list that you agree with? What do YOU hate the most?
#1: TIME
From the poll, mothers averaged 3-4 hours nursing and 2-2.5 hours pumping in a 24-hr time period. However, that data doesn’t include washing pumping supplies, bottle-feeding baby, or the EMOTIONS that mothers feel about that time spent providing breastmilk to their babies.
Things I’ve heard in response to how much time it takes to NURSE- “Ugh, all day? Impossible to tell you how long when he’s on the boob all day, it’s exhausting.” 😫 Or “About 3 hours but I get those baby snuggles so I don’t care.” 😊 Things I’ve heard in response to time it takes to PUMP- “I am type A so I like knowing exactly how long it takes to pump or bottle-feed.” 😁 Or “I pump 6x a day for 30 min plus feeding baby plus doing dishes all day with no one to help.” 😖
You can see in BOTH cases that mothers can feel many ways about the time it takes to provide breastmilk and the way it’s provided. TIME itself isn’t the only factor.
BOTH NURSING AND PUMPING CAN BE REWARDING OR DRAINING IN THEIR OWN WAYS. What seems difficult for one momma might not be difficult for another. . ⚠️If you think it’s taking “too long” to nurse, you could benefit from seeing a lactation professional, who can assess latch and milk transfer- seeing just how much baby is getting and if milk is being removed effectively. . ⚠️ If you think it’s taking too long to pump, consider meeting with a pumping-specific lactation professional who can help with pump settings, flange size, and other techniques that can make pumping more efficient.
⚠️ If you’ve been advised to “triple feed” meaning nurse then pump then feed that with a bottle, make sure you’re working closely with a lactation professional and your pediatrician to see if baby is getting enough and if you can switch back to nursing or decide to exclusively pump (which can actually seem easier after triple feeding!)
There’s no denying: The pump life involves more dish washing than nursing does. That’s just a fact. Good, now that we have THAT over with, let’s talk about how to make this part of pumping not suck so much:
ENDLESS DISHES was the number 2 complaint. So how can we deal with the never-ending pumping dishes? I have a few ideas! Find what works best for you and your family.
Fridge hack (if you’re comfortable with it) bring many mommas freedom and sanity. Read more about this in my HACKS highlight on Instagram! (I could never have pumped as long as I did without doing the fridge hack, but please note that the CDC does not recommend it.)
Buying multiple pumping accessory sets and washing them all at once instead on ongoing all throughout the day
Using the top shelf of your dishwasher (read manufacturer warnings on your pump accessories to see if they are dishwasher safe!) or buying a counter-top dishwasher
Assigning the task to your partner, if applicable. You are doing SO much work momma, allow someone to help! Yes, even if they work full-time. (you’re keeping a tiny human(s) alive full-time, that’s not an excuse) It’s an important discussion to have with your partner!
Multi-tasking while doing dishes- audiobooks and podcasts are great for this! (game changer for me! I no longer dread it, I almost see it as “me-time”)
Take care of your hands with a good quality lotion and aquaphor at night
#3: Ignoring Baby
After all, the pump is mechanical, your baby is not; so I can see how strapping on your pumping contraption creates distance from the intimacy of being near your baby. If you are one of those mommas who koala up with their baby all day, I can see how pumping would create a space/distance that you aren’t comfortable with. What if baby wakes and becomes fussy while you’re pumping? Keep them close, keep them occupied. Don’t be afraid to help them get accustomed to NOT being attached to you… you are still working hard for your baby, and there are plenty of ways to bond while pumping! Here are some ideas to help keep you and baby engaged and connected while pumping:
Cradle baby on your outstretched legs, or on the crook of your legs if you are sitting with your legs bent. Touch, massage, and talk or sing to baby.
Lay baby right next to you on the couch or while sitting on the floor, so that the length of baby is touching your thigh. They can watch you and feel close to you when while pumping.
Allow a younger baby to enjoy time in a swing or lounger.
Sit an older baby in a baby seat, bouncer, or with a basket of sensory toys next to you on the floor.
Baby “gyms” are great when baby can swat at the dangly toys above them! This is a great time to practice tummy time!
Allow any age baby time to play and look at the world around them on a blanket on the floor or ground outside. My grandma always said “Babies can’t fall off the floor!”
If your partner is home, now is an EXCELLENT chance for them to bond with baby over feeding. Remember, they are parenting too, not just “helping out!”
Feed baby while pumping! Game. Changerrrrr. Check the Feeding page of this website and Bottle Feeding highlight on Instagram
There’s even a way to pump one breast at a time while wearing baby in a side-carry, if your little pumpling is a cling-on. There’s an image of be doing this HERE.
#4: Concerns over Milk Supply
Huge stressor for so many mommas, I get it. Spending a ton of time pumping and feeling like your body just isn’t getting the message is so frustrating. This, like all reasons, is a great reason to think pumping sucks. Notice what I said there, “all reasons are good reasons”. Your feelings about pumping are valid.
Struggling with milk supply can be such an emotional burden as well as a physical and financial one. Learn about getting off to a good start with your milk supply, and read all my best tips for increased milk supply. Remember, breastmilk isn’t all or nothing. Mommas with low supply, think of the amount of milk you can provide as the most personalized vitamin for your little pumpling!
#5: Grieving Breastfeeding Expectations
Image by Caolmhe Whelan, IBCLC
What did you picture your breastfeeding journey to look like, when you were pregnant? Raise your hand if it involved being strapped to a pump all day. (Not many people raising their hands, huh?) When breastfeeding DOESN’T look like we imagined it would, when we wind up pumping instead of nursing, we feel like we are failing somehow, which can feel like guilt. So so so many mommas throw about the word GUILT when describing how they feel about exclusively pumping. Sure, ‘mom guilt’ is a very real experience, (and all too common, in my opinion!) but there’s a chance you might be feeling GRIEF instead.
Yes, GRIEF. Mourning the breastfeeding relationship you assumed you’d have. 😞 By more accurately naming the emotion, you can allow yourself to mourn your expectations, allow yourself to feel GRIEF. You aren’t failing, you aren’t letting anyone down.. So there’s no reason to feel guilty, momma. 😌 So have grace with yourself. Many things surrounding pregnancy, childbirth, and new motherhood are beyond your control. Have grace with yourself and with your baby. Do what you have to do, and find gratitude in that which you are able to control, like pumping when you assumed you’d be nursing. 💛
Even more reasons…
Other reasons mommas hate pumping include: Pain, Work Issues, Feeling isolated, DMER/Nausea, and Cost. Is the reason YOU think pumping sucks on this page? Be sure to Comment below!
I actually DON’T hate pumping
I hate how much you hate pumping. 😫 It literally pains me every time I hear it, because I hate to see you upset and I feel for you so deeply, I just wish I could make it all better. 😓 I also hate how much you hate it, because I didn’t hate it. Yes, I hated aspects of it… but you need to know that I chose pumping on purpose, so it’s not always obvious to me why someone would hate it. 😔 So what did I hate about it?
DISHES- gawdddd the dishes. Endless dishes! It wasn’t until I was battling PostPartum Anxiety with my second baby that I FINALLY had the most important conversation with my husband that was a game changer: I asked him to do the dishes. Yes, the pumping dishes, but actually… ALL the dishes. At this point I was the one shopping, meal-planning, cooking, making kid lunches, and pumping, all while working full time. I delegated alll dishes to my husband and now, 3 years later, that’s still his jurisdiction. It works for us. And guess what? HE FELT USEFUL! He felt like he was easing my burden. And guess what? MEN CAN WASH DISHES! I took like 5 minutes to show him how I like my pump parts washed, and he was good to go.
I WAS EMBARASSED- What? Melissa from “Pump Momma Pump” was embarrassed about pumping? Heck yes! No one I know did it! Everyone nursed or used formula! Exclusive pumping was weird. I had these weirdo bottles hanging off my chest and I had to go hide every 3 hours like a hermit! I hated feeling that way. By my second baby I grew in confidence and could even pump in front of many of my nearest and dearest. I could confidently tell my doctors that I was breastfeeding, because I knew that pumping IS breastfeeding. I saw people online, even celebs, begin to normalize pumping.
PUMPING IS LIMITING- A huge difference between Baby 1 and Baby 2- I didn’t let pumping limit me. I got a portable pump so I could multitask around the house. I got a manual pump that allowed me to pump quickly on the go- especially in the car, dressing room at target, even my minister’s office. I got a wearable pump and began to pump everywhere…. the movies, shopping, restaurants… I got SO much time back!
Don’t miss out!
Make sure you’re subscribed to this blog for upcoming tips, tricks, and teamwork to help you not hate pumping so much! (Or at least find that you’re not alone in your hatred for pumping!) And of course, you can find more info on this topic on my Instagram page, under the “Pumping Sucks” highlight. Go take a look!
Be sure to follow Pump Momma Pump on Instagram for education, motivation, and support! (And more great tips like these!)
