New mothers face physical, emotional, and psychological changes after childbirth. The constant demands of caring for a new baby can leave new mothers feeling exhausted and overwhelmed. However, new mothers need to prioritize themselves by practicing self-care to maintain whole-body health and wellness.
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1. Maintain healthy iron levels
Iron is an essential mineral for producing hemoglobin, the oxygen-carrying protein in red blood cells. During pregnancy, a woman’s iron level requirements increase to support the growth and development of the baby. Women’s iron levels typically decline sharply due to blood loss after delivery.
Increasing your intake of iron through diet changes can help correct anemia and exhaustion caused by insufficient iron levels. Your doctor may recommend iron infusions for new mothers or mothers-to-be who have anemia.
An iron infusion may be an ideal solution, but you may be wondering about the cost of this procedure or if insurance covers iron infusions. Your healthcare insurance may cover iron transfusions if they are deemed medically necessary and if the patient meets specific criteria.
2. Limit sugar intake
New moms should aim to limit their sugar intake because sugar can adversely affect energy levels, potentially leading to health concerns. Diets high in sugar can reduce cognitive performance and cause heart disease, obesity, or diabetes. Consuming too much sugar can cause blood sugar levels to spike and then crash, resulting in feelings of fatigue, irritability, and difficulty concentrating, exacerbating the physical and emotional demands of new motherhood. High sugar intake can also lead to weight gain and an increased risk of chronic health conditions.
Incorporating nutrient-rich foods low in sugar can help you ward off fatigue while providing vital vitamins and minerals for your body. Prioritizing fresh produce can be beneficial for both your physical and mental health.
3. Maintain your social connections
New mothers often feel overwhelmed while adjusting to their changing lives and unfamiliar routines. One significant component of any mother’s self-care routine should be socializing with friends, other moms, and family. Building a solid network of supportive people can provide emotional relief by allowing a new mom to connect, vent or enjoy the company of others.
Socializing can also offer valuable perspectives from experienced parents who can lend advice and guidance on new parenting challenges. These social experiences can increase happiness, confidence, and well-being, leading to better preparation.
4. Get plenty of Omega 3
Omega-3 fatty acids are vital nutrients that play a critical role in various bodily functions. New mothers may consider taking omega-3 supplements to help prevent postpartum depression. Foods that contain Omega-3 are fatty fish such as salmon, sardines, anchovies and mackerel, flaxseeds, chia seeds, and walnuts.
Omega 3 fatty acids offer numerous benefits during pregnancy and after childbirth. Omega 3 can support your baby’s eyesight and brain development and boost their immune system. Acupuncture is also a great supplement to the use of Omega 3’s.
5. Have a new mom pamper party
Self-care is an often overlooked but vitally important practice for mothers looking to adjust to their new role. A hot bath can offer much-needed relaxation while restoring your skin’s natural oils.
Watching your favorite show or movie can distract you from stress and exhaustion. Dining out can provide an excellent meal, social interaction, scenery change, and a break from cooking at home. While no self-care routine is one-size-fits-all, incorporating some of these activities into your schedule is an invaluable part of adjusting to the demands of motherhood.
6. Moderate exercise
Exercise can be an excellent way for new mothers to practice self-care. Exercise can help you get back into shape, reduce fatigue, and release hormonal endorphins, improving mood and promoting relaxation.
Making time for low-impact exercises such as walking, stretching, or yoga can significantly affect your physical and mental health.
7. Write a journal
Writing in a journal can be an ideal self-care practice for new mothers. Journaling is an outlet to document and reflect on all the milestones and moments in the formative years.
Journaling is a good way of sustaining mental clarity, enabling you to be more present and observant in your daily life. Finally, it can provide an opportunity for introspection, boosting self-awareness while increasing feelings of overall well-being.
With so much focus on caring for your new baby, it is easy to push aside caring for yourself. Be kind to yourself, and never hesitate to seek help if needed. By implementing some of these self-care practices, new mothers can help ensure a smooth transition into parenthood.