Breast Milk 101: Storage Tips & Support for New Moms

Breastfeeding is a beautiful, natural part of motherhood—but that doesn’t mean it always feels easy or intuitive. Whether you're exclusively pumping, nursing on demand, or combo feeding, one thing is for sure: breast milk is precious. And how you store it matters.

Here’s a quick guide to help you navigate storage tips, emotional support, and the everyday reality of breastfeeding—because you’re not alone in this.

Safe Breast Milk Storage: What Every Parent Should Know

Knowing how long breast milk can be safely stored can give you confidence—and help prevent waste.

According to the CDC:

• Room temperature (up to 77°F): Use within 4 hours

• Refrigerator (at or below 40°F): Use within 4 days

• Freezer (0°F or colder): Use within 6–12 months (best quality before 6)

  
  

Thawing Tips:

• Always thaw the oldest milk first ("first in, first out")

• Never refreeze previously thawed milk

• Warm gently in warm water—never microwave

• Once thawed, use within 24 hours (if refrigerated)

Storing in small portions (2–4 oz) is also a great way to reduce waste—especially in those early days when feedings are unpredictable.

Don’t Forget to Take Care of You, Too

Breastfeeding burns a lot of energy—literally. Moms often burn 300–500 extra calories a day while nursing. That means staying nourished and hydrated is key.

Here are a few quick tips:

• Drink plenty of water—keep a bottle with you at every feeding

• Continue your prenatal vitamins

• Eat protein and whole foods regularly (no need to be perfect!)

• Sleep when you can—your body needs recovery time too

And yes—you can drink coffee (in moderation)!

🧠 Breastfeeding & Mental Health

Here’s something that isn’t talked about enough: sometimes breastfeeding brings up unexpected emotions. From frustration and guilt to sadness during letdown (a real thing called D-MER), the mental side of feeding your baby is just as important as the physical one.

So if you’re feeling overwhelmed, anxious, or like you're struggling to keep up—please reach out. Talk to your pediatrician, OB, or a trusted provider. You deserve support.

You’re doing an amazing job.

Want a quick reference guide for storing breast milk? Download our free Breast Milk Storage Chart.

Breast Milk Storage Guidelines.pdf

Download PDF • 2.62MB

And don’t forget to check out this week’s podcast episode of Run Mom Run for more real talk on feeding your baby—with grace, not guilt. Listen on Apple Podcast or Spotify today!