Common Concerns While Breastfeeding - What is That Knot in My Breast?
Dealing with a plugged/clogged duct? While this condition is often painful and frustrating, it’s usually manageable with some self-care and support. So, what exactly are plugged (clogged) ducts, why do they happen, and what can you do to resolve them? Let’s break it down!
Originally published on June 29, 2011; Revised Dec 30, 2024
Author: Robin Kaplan, M.Ed, IBCLC, FNC
Ever woken up from a deep sleep to find that an area of your chest/breast is tender, a little red, and pretty uncomfortable? Upon further investigation, there may be a lump where the pain is radiating from? How did this happen? Should you be concerned? In most cases, there is little need for concern. Most likely, it is a pesky plugged (clogged) duct. While this condition is often painful and frustrating, it’s usually manageable with some self-care and support.
So, what exactly are plugged (clogged) ducts, why do they happen, and what can you do to resolve them? Let’s break it down!
ABOUT SDBFC
The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent. Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges. SDBFC offers a wide range of one-on-one breastfeeding, infant feeding, and nutrition consultations - as well as classes, support groups, online articles, and social media - making it your one-stop-shop for all things infant feeding!
Why Do Plugged Ducts Happen?
There are several reasons why milk ducts can become plugged:
Infrequent or Skipped Feedings: Skipping feedings/pumping sessions or your baby sleeping for a longer stretch than your chest/breasts are used to can cause milk stasis. Milk stasis refers to a condition where milk is not effectively removed from the chest/breast, causing it to accumulate and remain stagnant in the milk ducts. This stagnation can lead to increased pressure, inflammation, and eventually a plugged duct if not addressed promptly.
Pump inefficiency: Using an incorrect flange size or a pump that doesn’t effectively remove your milk can increase your chances of a plugged duct
Poor Latch: If your baby is having latching difficulties, milk may not be efficiently removed.
Pressure on the Chest/Breast: Underwire bras, tight clothing, or even sleeping in certain positions can sometimes contribute to clogged ducts.
Stress, Fatigue, or Illness: Lack of sleep, emotional stress, or getting sick can all impact milk flow and immunity.
How to Resolve Plugged Ducts
The good news is that most plugged ducts can be resolved with some simple strategies:
Frequent and Effective Nursing or Pumping: Feed your baby often, starting on the affected side, or pump at regular, frequent intervals.
Ensure Proper Pump Fit and Technique: Make sure you're using the correct flange size for your pump and watch reliable YouTube tutorials on optimal pumping techniques to ensure effective milk removal.
Gentle Chest/Breast Massage: Apply gentle compressions while feeding/pumping to help move the blockage. Use your fingertips to apply light, circular motions starting from the outside of the chest/breast and moving toward the nipple. Avoid deep or aggressive massage, as this can worsen inflammation and discomfort. Therapeutic breast massage can also be very helpful.
Dangle Feeding: Lean over your baby while nursing to let gravity assist in clearing the duct.
Cold Compresses: Apply cold compresses (like frozen peas) to the swollen area for 20 minutes in between feedings to help reduce swelling.
Self-Care: Rest, stay hydrated, and eat immune-supporting foods to help minimize inflammation. (Check out last month’s blog post about boosting your immune system!)
What If Plugged Ducts Keep Happening?
If plugged ducts become a recurring issue, it’s time to dig deeper:
Meet with a Lactation Consultant: SDBFC’s lactation experts can help identify and resolve the root cause. This can range from addressing tongue/lip ties, troubleshooting your pump situation, or diving into your medical history to determine what’s causing chronic chest/breast inflammation.
Choline Supplementation: Incorporating choline can help disperse milk's fat particles more evenly, preventing them from clumping together and forming clogs. Starting recommended dosage is 500mg/day and can be increased, if necessary.
Therapeutic Ultrasound: Therapeutic ultrasound helps clear plugged ducts by using high-frequency sound waves to generate gentle heat within the chest/breast tissue, which can effectively break down milk blockages, increase blood flow to the area, and promote milk flow through the ducts.
When to Seek Help
If the lump doesn’t improve within 24-48 hours, or if you develop flu-like symptoms, fever, or increased redness and swelling, contact your lactation consultant or healthcare provider. These could be signs of mastitis, which may require additional recommendations or medical treatment. Check out our article on Mastitis for additional remedies/treatments.
If you still have questions about remedying plugged (clogged) ducts, we are just a consult away!
Plugged ducts can be a painful (temporary) interruption in your chest/breastfeeding journey, but with early intervention and proper care, they’re usually resolved quickly. Don’t hesitate to reach out to our lactation consultants if you need extra support. Schedule a one-on-one appointment (consider a virtual appointment, if you don’t live in San Diego!) with one of our lactation consultants for personalized care and expert advice tailored to your chest/breastfeeding and pumping journey.
SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.
About the Author
Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center. Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018. Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.
Immune Boosting Chicken Soup
As the seasons change and sniffles become more common, many of us turn to tried-and-true remedies to ward off colds and flu. One of the most beloved comfort foods, chicken soup, has been a go-to for generations. But is there more to this comforting bowl than just tradition? Science says yes!
Originally published on December 4, 2024
Author: Robin Kaplan, M.Ed, IBCLC, FNC
As the seasons change and sniffles become more common, many of us turn to tried-and-true remedies to ward off colds and flu. One of the most beloved comfort foods, chicken soup, has been a go-to for generations. But is there more to this comforting bowl than just tradition? Science says yes!
Chicken soup isn’t just a warm, nourishing meal—it’s packed with immune-boosting properties. Chicken meat is an excellent source of vitamin B-6, which supports essential chemical processes in the body. The broth, made from simmering chicken bones, provides gelatin and chondroitin, which help heal the gut and strengthen the immune system. Amino acids like L-glutamine and cysteine reduce inflammation, thins mucus, and reinforce the intestinal barrier, keeping your immune defenses strong!
Even the vegetables in chicken soup pull their weight! Carrots, celery, garlic, and onions are loaded with vitamins, minerals, and antioxidants that help fight off colds and flu. Together, these ingredients make chicken soup a powerful, science-backed remedy for staying healthy during cold and flu season. Ready to whip up a pot? Let’s get cooking!
ABOUT SDBFC
The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent. Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges. SDBFC offers a wide range of one-on-one breastfeeding, infant feeding, and nutrition consultations - as well as classes, support groups, online articles, and social media - making it your one-stop-shop for all things infant feeding!
Robin’s Immune Boosting Chicken Soup (Allergen-Free)
Ingredients for broth
2 tbsp olive oil
4 carrots, cut into bite size pieces
4 celery sticks, cut into bite size pieces
1 large yellow onion, chopped
6 garlic cloves, peeled and thinly sliced
2-3lbs bone-in, skin-on chicken thighs
1 cup of parsley, coarsely chopped
1 piece kombu (optional)
1 inch piece of peeled, whole ginger
Salt and pepper to taste
Ingredients for chicken soup
Shredded cooked chicken
4 carrots, cut into bite size pieces
4 parsnips, cut into bite size pieces
4 celery sticks, cut into bite size pieces
4 red potatoes, diced
Cooked noodles (optional)
Directions
Heat the olive oil in an 8 quart pot over medium heat. Add the carrots, celery, onion, and garlic to the oil and sauté for about 5 minutes, softening the vegetables and keeping the garlic from burning
Add in chicken, parsley, kombu (if using), and ginger (if using)
Cover with water so that all of the ingredients are submerged.
Bring to a boil, reduce the heat to medium/low, cover, and simmer for about 45 minutes
Once cooked, remove the chicken and let it cool.
Remove the kombu and ginger, if using, and discard
At this point, you can either strain out all of the vegetables OR blend all of the vegetables with an immersion blender into the broth (my preferred method. Makes the broth significantly more flavorful)
Season the broth with salt and pepper.
Remove the skin and bones from the cooled chicken, shred the chicken, and then place the shredded chicken back into the broth
Add in the ingredients for the chicken soup (carrots, parsnips, celery, and red potatoes) and simmer for 25 minutes, to soften the vegetables.
Before serving, add in cooked noodles (optional)
Soup will stay fresh in the refrigerator for up to 5 days and in the freezer for up to 3 months.
If meal planning feels like one more thing on your already full plate, we’re here to help!
Navigating meal planning while managing the unique nutritional needs of the perinatal period can feel overwhelming—but you don’t have to do it alone! If you’re looking for personalized guidance or need fresh, new recipe ideas that are easy to assemble and tailored to your postpartum journey, we’re just an appointment away! Schedule a functional nutrition consult today and let us help you create a meal plan that supports both you and your growing family.
SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.
About the Author
Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center. Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018. Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.
Treating Cold and Flu Symptoms While Chest/Breastfeeding
Battling a cold or flu while chest/breastfeeding can be overwhelming, especially if symptoms or dehydration cause a dip in your milk supply. Fortunately, there are safe remedies to help you recover while maintaining your chest/breastfeeding journey and milk supply.
Originally published on February 20, 2014; revised Oct 27, 2021
Revised November 25, 2024
Author: Robin Kaplan, M.Ed, IBCLC, FNC
Caring for your little one while battling a cold or the flu can feel overwhelming. Not only are you juggling the demands of parenting while unwell, but you might also notice a slight dip in your milk supply due to your immune system working overtime or dehydration. Adding to the challenge, some over-the-counter medications can further reduce milk supply. So, what can you do to feel better while keeping chest/breastfeeding safe?
Let’s explore remedies and tips to help you recover while maintaining your milk supply. Also, for 25% off all recommended vitamins and supplements, check out our Fullscript Store!
ABOUT SDBFC
The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent. Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges. SDBFC offers a wide range of one-on-one breastfeeding, infant feeding, and nutrition consultations - as well as classes, support groups, online articles, and social media - making it your one-stop-shop for all things infant feeding!
Boosting Your Immune System
The best defense against colds and flu is a strong immune system. Consider these daily practices to keep your lactating body resilient:
Omega-3 Supplements: Omega-3s reduce inflammation and enhance immune function by helping white blood cells (your body's "Pac-Men") fight off invaders. Look for a high-quality supplement, such as Nordic Naturals Pro Omega, which tests for metal toxicity.
Vitamin D3: Vitamin D3 supports infection-fighting cells and overall immune health. Taking 6,400 IU daily can ensure both you and your baby benefit, as 400 IU passes through breastmilk. Pair Vitamin D3 with K2 for better calcium absorption and cardiovascular support. One of my favorite brands is Pure Encapsulations (Vitamin D3 (4000iu) + K2 (100mcg))
Probiotics: Probiotics promote healthy gut bacteria, reduce inflammation, and strengthen your body’s first line of defense against illness. Our favorite probiotic is Klaire Labs Ther-biotic.
Wholesome, Nutrient-Dense Meals: Reduce sugar intake and aim for balanced meals rich in vitamins and minerals. Batch cooking soups or stews can save time and ensure you always have something nourishing on hand.
Fighting Cold and Flu Symptoms
If you feel that dreaded tickle in your throat, acting quickly can make a big difference. Here’s what might help:
Immune-Boosting Supplements: Vitamin C, zinc, elderberry, and echinacea are powerful allies in fighting colds. Start taking them at the first sign of symptoms. A few of our favorite brands are: Quicksilver Scientific Liposomal Vitamin C (1000mg); Klaire Labs Zinc Plus; Gaia Herbs Elderberry Syrup; and Sovereign Silver Bio-Active Silver Hydrosol Immune Fine Mist Spray
Bone Broth: A warm, nutrient-rich beverage packed with vitamins, minerals, and amino acids that supports immune health and keeps you hydrated. Bone broth is easily found in most grocery stores and can also be made in a slow-cooker. Here’s an easy bone broth recipe
Fire Cider: This potent tonic made with garlic, ginger, lemon, and cayenne offers a natural immunity boost. Make a batch in advance so it’s ready when you need it.
Relieving Nasal Congestion
Congestion can be especially uncomfortable and make it more difficult to sleep. These remedies can provide some much-needed relief:
Neti Pot: Flush out your nasal passages to reduce sinus pressure. Use a non-iodized salt solution, and follow this Neti Pot tutorial.
Humidifier: A cool mist humidifier helps soothe nasal and chest congestion, especially while you rest.
Nasal Spray: Saline sprays can relieve pressure and help clear mucus. One of our favorites is Xlear Xylitol and Saline Nasal Spray
Avoid Dairy: Dairy can thicken mucus and worsen congestion, so consider limiting it until symptoms improve.
Soothing a Sore Throat and Cough
A scratchy throat and persistent cough can be miserable. Try these remedies to ease discomfort:
Honey and Lemon Tea: Mix hot water with honey, lemon juice, and a slice of ginger for a soothing, immune-boosting drink.
Saltwater Gargle: A warm mixture of 1tsp sea salt and 8oz water can help relieve throat pain and wash away irritants. Gargle for 30 seconds at a time.
Throat Coat Tea: Herbal teas containing slippery elm, marshmallow root, and licorice root can soothe and heal a sore throat.
Cough Medications: If needed, opt for medications containing only dextromethorphan or guaifenesin, which are generally safe for breastfeeding.
Medications to Use With Caution
While natural remedies are ideal, you might need an over-the-counter medication for severe symptoms. Be mindful of the following ingredients, which could reduce your milk supply:
Pseudoephedrine: Found in some decongestants, this can dry up mucus—and potentially affect your milk supply.
Menthol Cough Drops: Excess menthol may lower milk supply, so use sparingly.
For more information about safe cold and flu remedies while breastfeeding, check out this helpful resource: KellyMom’s Guide to Cold Remedies.
With the right care and precautions, you can recover from a cold or flu without compromising your breastfeeding journey. Take it one step at a time—and don’t forget to ask for help when you need it!
If you still have questions about breastfeeding/chestfeeding while fighting off an illness, we are just a consult away!
Recovering from a cold or flu while chest/breastfeeding doesn’t have to be overwhelming. By prioritizing immune-boosting habits, staying hydrated, and choosing remedies that are safe for both you and your milk supply, you can navigate this challenging time with confidence. If you have further questions about managing cold/flu symptoms while chest/breastfeeding or need guidance on maintaining/increasing your milk supply, the San Diego Breastfeeding Center is here to support you. Schedule a one-on-one appointment (consider a virtual appointment, if you are still sick!) with one of our lactation consultants for personalized care and expert advice tailored to your breastfeeding journey. Also, for 25% off all vitamins and supplements, check out our Fullscript Store!
SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.
About the Author
Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center. Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018. Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.
Next week, we’ll explore strategies for protecting your milk supply when your baby is under the weather!