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How to look after your health after having a baby
Lily & Loaf Blog
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Vitamins
25/03/2022 11:33am
6 minute read
When you’ve just given birth and are looking after a newborn baby, it can be easy to focus all your efforts on your little one and neglect to look after yourself.
Long-term, this can cause issues with your emotional and mental health and leave you feeling tired, exhausted and alone.
Having a baby – whether you’re a first-time parent or are welcoming another child – brings about big changes.
It can disrupt the dynamics of your family and take its toll physically, mentally and emotionally. So, looking after your health and wellbeing and making sure you eat well, take some time out to recharge and get plenty of rest is essential. Happy mum equals happy baby, after all.
Here, we share some top tips to help you look after your health after having a baby.
THE IMPORTANCE OF HEALTHY EATING AFTER GIVING BIRTH
Looking after a newborn baby is physically and mentally exhausting. So, getting all the right nutrients from your food will help keep your natural energy levels up, lift your mood when it feels too much and ensure you can get enough sleep and rest… when baby allows, that is. If you’re breastfeeding, eating well is essential not just for yourself but also for your baby. After all, whatever you put into your body may be passed to your little one when they feed, so making sure you eat as cleanly as possible is a must.
Cutting out unhealthy eating habits, staying hydrated and getting plenty of the right vitamins, minerals and nutrients will help keep both you and your baby well. Try to include lots of fresh fruit and veg, whole foods, lean proteins and unsaturated fats in your diet. Knock processed sugar, junk food, cigarettes and alcohol on the head, and watch your caffeine intake. Also, try to limit sweets, salty snacks and foods high in saturated fat.
Getting more Vitamin D, which regulates the amount of calcium and phosphate in the body, can help your baby start to develop healthy bones, teeth and muscles. Iron can help prevent tiredness and fatigue – get it from lean meat, green leafy vegetables, dried fruit and nuts.
You can never get enough Vitamin C. It helps protect your cells and keep them healthy. You’ll find it in many fresh fruits and vegetables, including oranges, red and green peppers, strawberries, blackcurrants, broccoli, brussels sprouts and potatoes. And calcium is vital for the normal development of your baby’s bones and teeth. Cheese and yoghurt are good natural sources, along with green leafy vegetables like rocket, watercress and kale.
TIPS TO STAY HEALTHY FOR YOU AND YOUR BABY
Eating better is not the only thing you can do to stay healthy after giving birth. Here are a few tips to help maintain your wellbeing – and sanity – so you can enjoy being a mother.
Ask for help
While caring for a newborn is a beautiful experience, it can also be overwhelming, draining and exhausting. But you don’t have to do it all on your own. So, don’t be afraid to ask for help from your partner, parents, friends, colleagues, neighbours or relatives. It’s not wrong to ask for a time-out, even if it’s just ten minutes to grab a cuppa, eat a sandwich or take a breather. And chances are, whoever you ask will be delighted to meet and spend some time bonding with your new arrival.
Stay hydrated
If you’re already feeling tired and run down, keeping yourself hydrated is a must. Not only will it help replenish any fluids you may be losing while breastfeeding, but it will also keep your energy levels up, help you sleep and keep headaches at bay. You should aim to drink at least two litres of water a day. This could either be on its own or in drinks like herbal tea or fresh juice. Try to limit your caffeine and sugar intake, though, and avoid fizzy drinks that are full of artificial additives, as these can be bad for baby, especially if you’re breastfeeding.
Get some air
Being stuck in the same, stuffy room that smells of nappies and baby sick all day isn’t good for your mood or mental health. So, try and take some time to step outside and get some fresh air into your lungs, even if it’s only for a few minutes. A walk to the shops or around the garden will help give you a break and give your mood a lift. Baby will love it too – just make sure they’re covered up in the sun or wrapped up warm if it’s cold, damp and miserable.
Don’t isolate
It can be easy to withdraw and cut yourself off from your friends and family if all you’ve got to focus on is caring for your baby. However, it doesn’t have to be that way. Having a baby can be the perfect way to get out of the house, make new friends and socialise. There are probably new parent clubs and groups in your area, where you can go along for a coffee and a chat and support each other during this wonderful time.
Get enough rest
Newborn babies are demanding, which means you will probably have your normal sleeping patterns disrupted. Night feeds and nappy changes make it challenging to get more than a few hours’ sleep at a time, so make the most of when your baby is asleep to grab some rest yourself, even if it means napping during the day. The important thing to remember here is that babies don’t stay that way forever, and things should start to return to normal as they get a bit older. Routine is vital. If you can get your baby to sleep at set times, you can plan your own rest accordingly.
Get some exercise
Just like getting outdoors, a bit of gentle exercise after giving birth is an excellent way to keep yourself active and build your physical fitness back up. So, try and take some time for a walk, swim or spot of yoga. At the very least, you should be doing some exercises every day to strengthen your pelvic floor muscle.
Check out these links to find out more:
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