Welcoming a newborn baby into the world is a life-changing experience filled with immense joy and love. But all first-time mothers will know the demands of motherhood can sometimes be overwhelming. Sleepless nights, round-the-clock baby care, and postpartum recovery can all take a hefty toll on your physical and mental well-being.
While it's natural to put your baby's needs above everything else, neglecting your own well-being can lead to burnout and hamper your ability to provide the best care for your baby. Remember that self-care is not selfish; it is an essential part of being a capable and loving mother and will give you the strength and energy to handle whatever your new life as a mother throws at you.
Below are our top tips to boost your health and wellness during this precious time so that you can not only manage the challenges of being a mother, but also enhance your mental and physical well-being to give your baby the best start in life.
Engage in gentle exercise
Motherhood is a physically demanding journey, requiring strength and stamina to handle the various tasks involved in caring for a baby such as carrying heavy grocery bags (as well as a growing baby!), keeping on top of housework chores, and endless bending and lifting.
If yoga is your go-to exercise choice, choose the Amp yoga mat for your home practice for ultra comfort and cushioning to protect your bones and joints. This mat is environmentally friendly and made with a suede top layer that wicks away sweat and provides a slip-free surface.
Use it on any type of floor, whether that’s carpet, hard floors or outdoors and it's safe for baby to play on too!
If you can’t make it to your local yoga class, you can try online programmes which are specifically designed for postpartum mums. It is important to adapt exercise and yoga to support your body’s many changes during maternity, such as the Grounded Yogi’s online platform which has wonderful yoga classes designed to be taken from pregnancy into motherhood. There are also children’s yoga classes to enjoy together when your baby is older and are ready to join in.
The benefit of online classes is that you can fit them in around your and your baby’s schedule. You can also do as little or much as you can and want to on any day! This allows you to build up your strength and flexibility at your own pace, and gives you time for mindfulness when you need it.
Steal sleep when you can
Sleepless nights are a hallmark of new parenthood, but prioritising sleep and rest will benefit you and your baby as sleep deprivation can impact your mood, brain function, and physical health. You don’t want to be a walking zombie who puts the remote in the fridge and forgets the bath is running! While it might be tempting to catch up on chores whilst your baby naps, instead try napping as well to recharge your energy levels. And if possible, enlist the help of a partner, family member, or friend to share baby care responsibilities during the night.
Nourish your body with a balanced diet
Eating a healthy well-balanced diet helps mothers recover after giving birth and maintains good overall health. Proper nutrition is especially important for breastfeeding mothers because it ensures you get all the nutrients required for high-quality breast milk that supports the healthy growth and development of a baby.
A well-balanced diet for new mothers should include ample fruits and vegetables, whole grains, lean proteins such as poultry, fish, beans, and lentils, as well as healthy fats like avocados and nuts. It's also crucial to include foods rich in calcium and vitamin D to support bone health, and foods high in omega-3 fatty acids, like salmon and chia seeds, can benefit the baby's brain and eye development. Try to avoid excessive caffeine, alcohol, and highly processed foods while breastfeeding, as they can pass through breast milk and may not be good for the baby.
Seek support from others
The postpartum period can be emotionally challenging, and having a strong support system is invaluable. Surround yourself with loved ones who understand and empathise with your experiences and can support you both emotionally and with tasks like babysitting and house chores. Open communication with your partner is particularly vital during this time of adjustment and it’s important to share your feelings, concerns, and needs with them, as they may not always be evident. Working together as a team will not only strengthen your relationship but also provide mutual support in navigating the challenges of early parenthood.
Conclusion
Becoming a new mum is an incredible journey that will change your life forever, but navigating the early stages of parenthood is not always easy. Nurturing your health and wellness during this time not only benefits you but also ensures that you can provide the best possible care for your little one. Show yourself some love and engage in regular gentle exercise like yoga, eat a healthy well-balanced diet, take any opportunity to catch up on sleep and seek support from others, whether that’s emotional or practical.
Remember, you deserve to be looked after, and by taking care of yourself, you'll be better equipped to embrace the beautiful journey of motherhood with confidence and a stronger sense of mental well-being.
