Bringing a new baby into the world is an incredible experience, but it also comes with physical, emotional, and mental pressures. Amid sleepless nights and constant focus on the baby, it is difficult for a new mom to care for herself. However, prioritising your own wellness is essential, not just for your own health but also to better care for your baby. Here’s how new moms can focus on wellness even if time and energy are limited.
1. Nourish Your Body:
Nutrition during the postpartum period is crucial to healing and energy. Even if you don’t feel like cooking, there are easy ways to make sure you’re getting all your nutrients:
• Go for Whole Foods: Eat fruits, vegetables, whole grains, lean proteins, and healthy fats. Snacks like chopped vegetables, nuts, or Greek yogurt can keep you going.
• Drink Water: Dehydration causes fatigue and foggy thinking, so stay hydrated throughout the day. It is also important to drink plenty of water especially while you are breastfeeding.
• Meal Prepping: If you have more time, plan bulk meals to freeze and reheat. Family and friends can also help you with meal prepping.
2.Gentle Workouts:
Workouts can become overwhelming in the postpartum phase, but small movements can uplift your mood, boost energy, and help your body heal. Here are some gentle workouts you can do;
• Postpartum Safe Movements: Stick to moderately vigorous exercises such as walking, yoga, or stretching. These moves help you rebuild your strength without stretching your body.
• Pelvic Floor: Kegel exercises are very helpful for strengthening the pelvic floor after having a baby. Talk to your midwife or postpartum physical therapist if you have any questions about your pelvis.
• Listen to Your Body: Be patient and rest if you are numb or hurting. Postpartum is for rest, not for exercising.
3. Give Priority to Rest
Becoming a new mom comes with sleep deprivation, rest is essential for healing and staying healthy. Although uninterrupted sleep may not be realistic with a baby, there are ways to maximise rest:
• Sleep When the Baby Sleeps: It’s simple but sometimes works. Schedule brief naps during your baby’s nap time.
• Ask for Support: Don’t be afraid to contact your support system. Whether it’s your partner, family or friends, allow them to watch the baby while you take a much needed break.
• Create a Calming Environment: Make your bedroom as quiet, dark, calm, and peaceful as possible. High quality sleep can be rejuvenating even for short periods.
4. Take Care of Your Mental Health
Hormonal fluctuations, lack of sleep, and the emotional challenges of motherhood can affect your mental health. It would help to recognise how you feel and ask for help when needed.
• Meditate: Deep breathing exercises, meditation, or simply slowing down for a couple of minutes can be quite soothing.
• Reach Out to Other Moms: You can find community and support by joining a moms’ group in person or online. Having the support of people going through the same experiences can help.
• Seek Professional Support: If you are feeling overwhelmed, stressed, or are struggling with anxiety of having a baby, consult your doctor. Depression and anxiety after childbirth is severe for some people. There is no shame in seeking help.
5. Simplify Your Self-Care Routine
Self care does not have to be elaborate. Simple acts of attention can help you care can go a long way in nurturing your well being.
• Take Quick Breaks: Even five minutes of going outside for nature, drinking a cup of tea, or reading a page in a book can refresh you.
• Small Delights: Enjoy the small delights, like a relaxing bath, a podcast, a moisturising face mask or snacking your favourite foods. These little treats can cheer you up.
• Make Practical Promises: No longer feel the need to keep the house neat or maintain a strict routine. Flexibility: keep your eyes on the prize.
6. Connect with Your Baby in Healthy Ways
Postpartum well-being also involves bonding and re-engaging with your baby in ways that feel good to both of you.
• Skin-to-Skin Communication: It’s emotionally healing and comforting for both of you to hold your baby close.
• Baby Massage: A nice, smooth massage will relax your baby, which can reassure them. As a mother, it can be enjoyable for you to see your baby at ease.
Final Thoughts
Taking care of yourself postpartum is an adventure, and you should not feel like you don’t know where to begin. Remember, it is not selfish to take care of yourself. It is essential to make sure as a mom you are in the right state of mind, to care for your baby. If you take care of your body and exercise gently, have a good night’s sleep, take care of your mental health, and doing some simple self care, you can maintain your overall well being when caring for your baby. Most of all, treat yourself well and celebrate the small victories. It is an exciting and beautiful journey, and you are doing an excellent job
