The holidays are a time of connection, celebration, and reflection. But for families with newborns or a little one on the way, this season can also bring unique challenges. Cold and flu season is ongoing, routines are up in the air, and travel or gatherings can add stress to already full days.
As part of our Healthy Holidays series, we at the Virginia Neonatal Perinatal Collaborative (VNPC) are sharing easy, evidence-based tips to help families navigate the holiday season safely. From breastfeeding to safe sleep to maternal mental health, these reminders help protect both infants and the people caring for them.
Breastfeeding & Pumping
Holiday travel, busy schedules, and long days away from home can disrupt feeding routines. Here’s how to stay on track:
- Maintain a feeding or pumping routine. Adequate milk supply requires regular milk removal, “you gotta move milk to make milk.” Try to follow your baby’s cues and keep a consistent schedule, even during the holidays.
- Get rest and stay hydrated. Fatigue and dehydration can reduce milk supply. If visiting family or friends, find a quiet spot to feed or pump without interruptions.
- Watch holiday foods and herbs. Some herbs, including sage, peppermint oil, and parsley, can affect milk supply if consumed in large amounts.
- Monitor for illness. Fever, vomiting, or diarrhea can reduce milk supply for parents. If your baby becomes ill, they may feed less, which can lead to engorgement, plugged ducts, or mastitis. Stay hydrated, rest, and pump to maintain supply. Be cautious with over-the-counter cold medications—they can impact milk production.
Did you know? Most health insurance plans, including Medicaid, cover breast pumps and related supplies. Ordering a pump around 32–34 weeks of pregnancy ensures you have it before delivery and time to learn how to use it. If your baby arrives early, contact your insurance for a double electric pump right away.
Returning to work? Thanks to the PUMP Act, most employees are entitled to reasonable break time and a private space (not a bathroom) to pump for up to one year after giving birth. Pumping time counts toward work hours if you aren’t fully relieved of duties. Special rules apply for some airline and rail workers.
Breastfeeding in public is protected by law in Virginia (Va. Code §§2.2-1147.1, 32.1-370), so you can feed your baby anywhere you are lawfully present.
Pumping & milk storage tips:
- Wash hands before handling pump parts; sanitize if necessary.
- Store milk in clean, leak-proof, BPA-free bags or bottles. Label with date, time, and baby’s name.
- Milk can stay in a cooler with ice packs for up to 24 hours; refrigerate or freeze when home.
- Freeze in 2–4 oz portions; leave space for expansion. Store it at the back of the fridge/freezer, not the door.
Safe Sleep
Sleep routines are often disrupted during the holidays. Keep babies safe while sleeping:
- Follow the ABCs of safe sleep: Alone, on their Back, in a Crib (or other approved sleep surface).
- Avoid letting babies sleep on couches, air mattresses or adult-sized beds.
- Remove blankets, pillows, and toys from sleep areas.
- Dress babies in layers instead of blankets to prevent overheating.
Vaccines & Illness Prevention
Winter months are peak season for flu, COVID-19, and RSV, which can be especially serious for infants:
- Parents, caregivers, and family members should stay up-to-date on flu, COVID-19, and Tdap vaccines.
- Infants may be eligible to receive the RSV immunization; ask your pediatrician about whether your infant can receive the RSV vaccine.
- Practice frequent handwashing, especially before feeding or holding the baby.
- Avoid kissing the baby on their hands and face, where germs spread easily. Ask friends and family who are feeling under the weather to refrain from talking closely to or holding the baby.
- Consider limiting large gatherings when viral transmission is high.
Infant Handling
Holidays are a special time to reconnect and spend time with friends and family. With plenty of loved ones around and eager to hold the new baby, consider these safety tips:
- Ask visitors to wash hands with soap and water or use hand sanitizer before holding the baby.
- Limit passing the baby around to reduce the number of germs the baby is exposed to and avoid overstimulation.
- Encourage gentle interaction without kissing the baby’s hands or face to reduce germ exposure.
- Consider babywearing, keeping the baby close while protecting them from crowds.
- Watch for signs of distress in your baby and allow quiet breaks when needed.
Maternal Mental Health
Holiday stress can be intense, especially for new mothers who are already at increased risk for perinatal mood disorders:
- Prioritize rest; sleep deprivation can increase anxiety and mood changes, as well as impact your immune system and milk supply.
- Stay connected with your infant’s pediatrician as well as your own provider. Your infant’s pediatrician visits are important for staying on track with vaccination schedules and developmental milestones, as well as identifying emerging health conditions as early as possible. However, your health is also a priority, ensure holiday plans do not take priority over postpartum check-ups or mental healthcare appointments.
- Seek professional help if you experience persistent sadness, anxiety, feelings of hopelessness, or detachment. Postpartum depression & anxiety are common and can snowball if left untreated. Call the maternal mental health hotline at 1-833-TLC-MAMA (1-833-852-6262) for 24/7 free confidential support for pregnant and new moms. If you are in mental health distress or have a suicidal crisis, call or text the Suicide and Crisis Lifeline at 988 for free and confidential support.
We hope these tips turn into small steps that make a big difference in ensuring a safe, joyful season for both moms and babies. Remember to connect with us on social media @goVNPC to continue learning about safe practices to promote maternal and infant health.