A Guide To Healthy Habits For New Mothers

There are many new mothers out there, whom, like myself not that long ago, end up believing that as long as their baby is OK, everything else is OK too, including themself. Yes, your baby is your priority and should be but in order to care for your child, you need to nourish yourself.

You might not be sleeping well (more than likely), and the last time you ate anything nutritious was leftovers from last week, but you feel that you don’t matter. You come last on the list of priorities. 

It’s a common thought that’s hard to shake off during the postnatal period with the hormonal and sleep-deprived rollercoaster in full swing but you truly need to look after yourself too. You’re likely to feel completely overwhelmed right now making it hard to focus on anything other than looking after your little one but you must care for yourself or reach out for more support if doing so, is hard right now.

It’s not selfish or wrong to spend a little time looking after yourself after having a baby, caring for your own mental and physical wellbeing at a trying and testing time. Pregnancy is a marathon as is caring for a newborn.

The more healthy habits you have on your side right now, the more you’re going to feel like yourself again. That’s what this guide is here for, to you help you return to a healthy and happy routine so that both you and your baby benefit. 

 

Go for a Walk at Least Once a Day

Gentle exercise is ideal for a new mother. Get your steps in ideally outside and in nature, in what the Japanese call forest therapy.  Being in nature is known to reduce stress, calm the nervous system and lift the spirits. 

Walking doesn’t apply joint pressure and is an easy way to get more mobile with your baby in tow without the need for gym visits. Make sure your little one is wrapped up warm and then hit the park or pavement. Getting more sunlight and fresh air is the best antidote to a bad night’s sleep. Do ask your doctor if you want to consider more strenuous exercise. 

 

Be Open about Your Feelings

Reach out and speak up. Whilst it’s tempting to bottle up anxiety and concerns, you must let them out.

Talk to someone you trust about what you’re feeling and thinking and let them share the load and help you problem-solve. A problem shared is a problem halved as the saying goes. 

If you’re struggling, consider accessing therapy. Speak to your GP who is there to help.

 

Make Your Protein Intake a Priority

New mothers need plenty of protein in the time after birth and beyond. Not only is protein vital for your body, it’s also one of the essential nutrients for lactation, which is a top concern for anyone who wants to breastfeed. 

If you want to be sure your baby is getting the best from you, adding sources of protein to all of your meals is a good idea. For example, adding a bit of Greek/vegan yogurt to a bowl of cereal in the morning or popping some chia seeds into a soup you’ve made for dinner will top you up. Keep it simple to ensure you can keep up with it.

You can even buy some meal replacement shakes and drink those from time to time, if you’ve got little to no energy to prepare a big meal. A shake is easy to make, super smooth to drink, and there’s very little waste left to clean up afterwards as well. 

 

Mix More Veggies into Meals

In much the same way you might hide vegetables in your toddler’s food (if you have one) to make sure they’re eating their five a day, do the same for yourself. Heat up already cooked veggies, mash them down or cut them into super small pieces, and throw them into anything you’re already eating from soups, mashed potato or breakfast muffins.

This way you get a ton more vitamins and minerals day by day, and your body will be more nourished and energised. 

 

Don’t Feel Bad if You Feel You Have Unhealthy Habits

We all do, and new mothers have enough on their plates so go easy on yourself. You also shouldn’t fall prey to the expectation that you have to be a perfect when it comes to your lifestyle. Follow the 80/20 rule and give yourself some slack. Everything in moderation, deprivation only makes you want something more! It’s about achieving balance in life.  

 

What to Remember

New mothers, remember you have the busiest, most demanding job in the world. 

It’s OK to hand your baby over to someone else for a bit and spend some time eating a good meal or talking your feelings over with someone who understands.  And remember, I’m not here to mum shame in any way! If you feel you have unhealthy habits, this is not a call to try and change them overnight. You’re fine and so is your baby, and all you can do is your best!