How New Moms Can Stay Healthy While Taking Care of Their Newborn

Congratulations on becoming a mom!

Motherhood is a beautiful period filled with unique experiences, heart-tugging moments, and sleepless nights. As you embrace this new role, it’s easy to put your health on the back burner. However, looking after yourself is as important as caring for your precious bundle of joy. After all, a healthy and happy mom means a healthy and happy baby!

But, with so many responsibilities, how can new moms practice self-care?

Fret not! In this article, we will discuss effective ways to prioritize health while caring for your little one so that you feel empowered and confident as a new mom.

Tips for New Moms to Stay Healthy After Giving Birth

Get Regular Medical Checkups

After pregnancy and childbirth, your body undergoes an incredible transformation, requiring ample time to recover and heal. Unfortunately, your body is the most vulnerable during these times. Remember, to become the best caregiver to your little one, it’s essential to prioritize your health.

To stay healthy, make sure to get enough rest, eat a well-balanced diet, and stay hydrated (especially if you are breastfeeding). This is especially crucial in tropical regions where the risk of contracting illnesses is higher. Therefore, consider consulting with a healthcare professional who specializes in tropical medicine to learn more about the common illnesses in your area and how to prevent them.

Don’t skip your postpartum checkups with your healthcare provider. This is the chance for you to share whatever is going on, from your mental health to your physical health, and ensure that you are healing and recovering fully after baby’s arrival. If you have any questions or concerns, be sure to book a checkup with your healthcare provider.

Make the Most of Your Naps

As a new parent, you will soon discover that babies have a different schedule than adults. A typical newborn requires feeding, changing, and comforting every 3 hours or so. And let’s be honest, exhaustion is no joke, especially if this is your first time. As a result, you and your partner may find yourselves completely overwhelmed, struggling to catch even a moment’s rest.

Here are some tried-and-true ideas to help you get the rest you need:

• Nap when your baby naps. Even if it’s just for 30 minutes, take advantage of the downtime to catch some Zs.
• Accept help from family and friends. Feel free to ask for assistance with housework, meal prep, or watching the baby while you sleep.
• Share the load with your partner. Work out a schedule that allows both of you to get some uninterrupted rest.
• Create a sleep-conducive environment. Invest in blackout curtains, a white noise machine, and a comfortable mattress to help you drift off more easily.

Pay Attention to Your Lower Back

Moms, let’s talk about Relaxin, the hormone that gives you superhero-like stretching abilities during pregnancy. It helps prepare your body for childbirth by loosening your ligaments, making it easier for your baby to enter the world. But did you know that Relaxin sticks around in your body for up to five months after giving birth?

It can be tough on your lower back, which may have been pulled forward by your pregnant belly. To mitigate this strain, you can alternate the sides to hold your baby, effectively reducing the burden on the lower back. Moreover, monitoring your standing posture is essential to avoiding over-arching the lower back, which may lead to further discomfort. Finally, gentle stretches facilitate the consolidation of ligaments to withstand the demands of raising a growing baby.

Ensure You Eat a Healthy Diet

The health and wellness of nursing mothers depend significantly on their diet. Breastfeeding requires additional calories and nutrients to ensure sufficient milk production and promote the baby’s growth and development.

Here are some essential dietary pointers for newly lactating mothers:

• Consume adequate calories: You need an extra 330-400 calories daily to support milk production. These calories should come from nutrient-dense foods like fruits, vegetables, whole grains, lean protein, and healthy fats.
• Stay hydrated: Drinking enough water is essential for milk production. Aim for at least 8-10 glasses of water per day.
• Get enough calcium: Calcium is critical for bone health; lactating moms need 1,000 mg daily. Good sources of calcium include dairy products, leafy greens, and fortified foods.
• Take multivitamins: If you struggle to get all the nutrients you need, start taking multivitamins daily after consulting from your doctor.

With these tips, you’ll be on your way to a well-balanced and nourishing diet supporting you and your little one.

Connect with Other Moms

Childbirth is a life-changing experience that takes a toll on a mother’s mental health. A supportive network of friends and family can help you cope with the demands of caring for a newborn. It provides a safe space to share your concerns, frustrations, and fears and can help reduce feelings of anxiety and depression.

Socializing after childbirth can also be a break from motherhood, allowing you to recharge and feel more motivated. You can focus on activities you love and get a much-needed dose of self-care. And that’s not all; socializing also provides a platform to connect with other moms and learn valuable tips and tricks about parenting and child-rearing. From breastfeeding to sleep training, social support can give you the information needed to make informed decisions about your child’s care.

Check your local recreation centres, libraries, and churches to see what mom’s groups are happening. You may be able to connect with other moms while walking laps with your strollers together or reading stories to your baby at the library. While it can be daunting at first to say hi to another mom, you’ll soon find you have a lot in common as you navigate new motherhood together.

Forgive Yourself

Let’s face it, life can be unpredictable, and sometimes it’s impossible to stick to our self-care health plans daily. But here’s the good news—that’s okay! Don’t beat yourself up if you slip up or can’t manage to do everything on your list. Instead, take a deep breath, forgive yourself, and remember that tomorrow is a new day full of fresh opportunities to care for yourself.

Remember, staying healthy isn’t just about checking things off a list—it’s about nurturing your mind, body, and soul in whatever works best for you. It’s about making time for the things that bring you joy, whether taking a bubble bath, reading a good book, or going for a walk in nature. So, if you’re feeling overwhelmed or stressed, step back and do something that makes you happy and relaxed.

Bringing a new life into the world is a magical experience but can also be overwhelming, especially for new moms. However, caring for your little one shouldn’t come at the cost of your health and well-being. Ultimately, by taking care of yourself, you can show up as the best version of yourself for your new little one. You can combat the challenges by taking medical assistance, getting enough sleep, eating healthy, and having strong support. So, embrace this precious time, cherish every moment, and know you’re doing an incredible job!