Hey New Moms,
Find a comfortable spot…
Relax...breathe… you’ve got this!
Give yourself a break.
Indulge in some self-care, dear moms.
Because you need it mom!
Not only do you have the newborn baby, you also have a NEW BODY!
Your body has undergone many changes during pregnancy and birth. You need time to recover. In addition to rest, you need to eat a healthy diet to help you do that.
All the healthy food you ate during pregnancy, the weight you gained will help you in recovery and for breastfeeding.
But even after delivery, you need to continue to eat a healthy and balanced diet so you can be active and able to care for your baby.
Good nutrition is important for everyone, and it’s especially important for new moms who are recovering from pregnancy, labor and delivery and are working hard to keep her family healthy and happy.
Eating health becomes even more important now because you have to breastfeed. And that requires constant supply of nutrients to the your body.
"If your diet is lacking nutritionally, you will sacrifice the nutrients from your own body. Your body will take what it needs to make healthy breast milk for your baby first, leaving you with what is left over, which can leave you feeling depleted and exhausted."
So, here goes 7 amazing tips that will help you stay at the top of your health game.
1. YOU DONT NEED DIET
There...I said it!
You might not agree with me, after all you're the one who is gained weight and always feel bloated. But still, trust me, its a fad. A diet is the last thing your body needs. Keeping your body away from all those nice nutrients, nah! Don't do that.
What you need to do is stay away from fad diets and calorie counting, and focus more on getting enough of the good stuff and limiting the junk. You need to get plenty of calories.
"Breastfeeding and making breast milk uses up a lot of energy. So, while you're breastfeeding, you should take in about 500 extra calories a day."
Now, what kind of calories are we talking about here?
Junk food has lots of calories, but those calories aren't nutritious. So that's not the kind you need. It's okay to have junk food once a while, but try to get most of your extra calories through healthier meals and snacks such as
lean meats and proteins
fresh fruits and vegetables
nuts and beans and other legumes
2. DRINK MORE LIQUIDS
All of your motherhood is about peeing a hundred times a day.
It started when you were pregnant, and it shall continue.
When you breastfeed, you body needs more water than ever. And, most moms do notice they are thirstier when breastfeeding.
So, don't forget the "mother care". Drink plenty of liquids, such as juice, water and milk, to quench your thirst. Grab something to drink while breastfeeding, or keep a glass of liquid near your favorite breastfeeding spot.
Or use those fancy DRINK-WATER reminder apps.
Moreover, I know we tend to have too much coffee when stressed. And stress and motherhood go together. But, cut down on the caffeine. It is not necessary to force fluids beyond your thirst, but it is a good idea to drink something whenever you feel thirsty.
3. USE THE NAP WISELY
Getting your baby to nap is an accomplishment. Now go and...SLEEP.
Make the most of it! If you absolutely cannot sleep, indulge in self-care mommies. Do a 30-minute workout, head into the kitchen for some therapeutic cooking, take a long, steamy shower, or, if you feel the pull of the pillow, lie down yourself for some well-deserved rest.
We tend to underestimate these interstices, but motherhood will teach you to utilize every second of your day.
And no one can relax in uncomfortable clothing, wear comfy T-shirts to go through the day hassle-free.
4. PLAN MEALS FOR TWO
You are used to planning meals for your baby, add yourself also to that list darling.
Don’t get so caught up in your baby’s feeding schedule that you neglect your own; doctors advise 400 to 500 extra daily calories for breastfeeding mamas, and you want them to be nutritious and easy.
When you have a few minutes, chop up crunchy, vitamin- and fiber-rich vegetables like carrots and celery, or pretzels and pita chips, and make small health parcels for yourself. Next time you get hungry, g grab one and enjoy your healthy snack.
5. WORK ON IMMUNITY
The last thing a new mom wants is to come down with a cold or other bug. Then, eat lots of lean proteins, dark greens, and antioxidant-rich foods like berries and apples for an immune boost. Keeping well-hydrated will also flush your system of toxins and keep you on a healthy path.
And if you don't get enough nutrition because of your busy schedule, get to supplements. The need is to get nutrition to the body, and its not always possible to get it the natural way. You shouldn't feel guilty about it. You are doing enough mommy.
6. TEND TO YOUR BACK
During the 9 months, your back has done a lot. It has supported you all this while. Now, its your turn.
"Relaxin, the hormone stretches your ligaments in preparation for birth, stays in your body for five months after your give birth."
This means, your back is still stretching forward. And to come back into natural alignment, it needs some help. What you can do is not add to the stretch. When you hold the baby for long, try alternating the sides.
Look in a mirror to make sure you’re not over-arching your lower back when standing, and practicing gentle stretches that will help your ligaments come together in a way that supports the heavy lifting you’ll be doing as your baby grows.
Good back care also requires overall better posture. With Cradle plus's Plantar Fasciitis Shoe Inserts, you can achieve better posture for your back health.
7. PHYSICALLY TIRED BECAUSE MENTALLY TIRED
This is the most neglected health aspect, and the most important. What you have gone through is not easy. And don't let anyone tell you otherwise.
You can be stressed and anxious. And mommies, post-partum depression is a real thing. There is no shame in accepting that motherhood can be over-whelming.
Be on the lookout for signs of clinical depression, common indicators of anxiety, or symptoms of a mood disorders. Treatment is readily available and may include therapy, a support group, or a prescription medication. Your doctor may also recommend a new self-care plan to help get you back on track.
What they show on TV, a do-it-all lady with a smooth childbirth, smiling all the time and managing everything smoothly, that's not true.
It's going to be messy, stressful and full of failures. But, its phase. It will pass.
What's important is you enjoy the mess. You swim through the chaos.