Whether you’re a new or expecting mom, you’re probably searching for ways to give your baby the best care postpartum. Equally as important, though,is making sure to give back to yourself and invest in your mental and physical health after giving birth. It’s easy to set your own needs aside when caring for a new baby, but neglecting your well-being can significantly impact your overall health and happiness.
In this guide, we will explore important self-care practices to nurture your mind, body, and spirit during the postpartum period. By prioritizing self-care, you’ll be better equipped to care for your baby, navigate the challenges of new motherhood, and truly enjoy this special time in your life.
Prioritizing Your Physical Well-being
How to Get Better Rest Pospartum
The Importance of Rest and Sleep: Newborns have a knack for disrupting sleep schedules, and getting adequate rest can feel impossible. However, prioritizing rest is crucial for both physical and mental well-being. Here are some tips to maximize your sleep:
- Embrace Naps: Take advantage of your baby’s nap times to rest, even if it’s just for a short period. Don’t feel guilty about prioritizing sleep – it’s essential for your recovery.
- Delegate Tasks: Be bold and ask for help! Delegate chores and errands to your partner, family members, or friends. This frees up your time to focus on rest and recovery.
- Implement a Relaxing Bedtime Routine: Create a calming bedtime routine for yourself, similar to the one you establish for your baby. Take a warm bath (once your doctor says it’s safe), read a book, or practice gentle relaxation techniques like deep breathing or meditation.
Creating a Postpartum Meal Plan for Nourishment
Focus on Nutrient-Rich Foods: Your body works hard to heal and produce breast milk (if breastfeeding). Fuel your body with healthy, well-balanced meals rich in essential nutrients.
- Whole Grains: Whole grains like brown rice, quinoa, and whole-wheat bread can be great for sustained energy throughout the day.
- Fruits and Vegetables: Try to include lots of fruits and vegetables in your diet to ensure you’re getting a good dose of vitamins, minerals, and antioxidants.
- Lean Protein Sources: Food rich in lean protein like fish, chicken, beans, and lentils provide essential building blocks for your body and help you feel satiated.
- Healthy Fats: Don’t be afraid of healthy fats. Avocados, seeds, nuts, and olive oil are great choices here! These fats are crucial for hormone regulation and overall health.
Plan and Prep Meals: Consider creating a simple postpartum meal plan for the week. This will help you to have meals on-deck and avoid unhealthy last-minute decisions. Prepping meals and snacks in advance can also be a huge time-saver!
- Don’t Be Afraid to Accept Help: Delegating meal prep or accepting help from your partner or loved ones is not a sign of weakness. Let others share the responsibility of feeding you so you can focus on on your baby.
Safe and Gentle Postpartum Exercises
Listen to Your Body: After receiving clearance from your doctor, gentle exercise can be incredibly beneficial during postpartum recovery. However, listening to your body and avoiding pushing yourself too hard too soon is crucial.
- Start Low and Slow: Begin with low-impact activities like walking, swimming, or postnatal yoga. These exercises can help improve mood, boost energy levels, and aid postpartum recovery.
- Gradually Increase Intensity: As you feel stronger, you can gradually increase the intensity and duration of your workouts. However, always pay attention to your body and stop if you experience pain or discomfort.
- Focus on Pelvic Floor Health: Pelvic floor exercises (Kegels) can help strengthen the muscles that are weakened during childbirth. These exercises can improve bladder control and prevent future pelvic floor issues.
Postpartum Mood Support Supplement
Blues Away for Postpartum Mood Support*: If you’re hoping to find even more support postpartum, look no further than our very own Blues Away. Blues Away is a liquid dietary mood support* supplement intended to be taken starting on your third day postpartum. It consists of only 4 shakes, taken over a period of 3 days, and contains helpful postpartum ingredients such as wild blueberry extract, L-tryptophan, and L-tyrosine.
- Powerful Ingredients: The ingredients in Blues Away are specifically included to help you obtain a more balanced mood* through promoting better sleep, boosting your energy when you need it, and providing you with antioxidants.
- Suitable for Breastfeeding: Blues Away is clinically tested, and is suitable for breastfeeding mothers.
- Shake the Blues: In a clinical study carried out by CAMH researchers, the consumption of the ingredients in Blues Away following giving birth decreased the incidence of baby blues.
If you’re curious about informing yourself more on baby blues, you can find our article about them here. If you’re interested in purchasing our shakes before bringing your little one into the world, which is what we recommend (being prepared is best!), you can find them on Amazon here.
We’re happy to support you in your postpartum journey, and remember, you’ve got this mama!
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