Being a first-time mom can be tough. Learning to take care of the needs of a new bundle of joy and adjusting to the child’s feeding and sleeping schedules can easily deplete the mother’s energy levels. This is especially hard during the first few weeks when the mom herself is still trying to recover the energy she lost during labor and childbirth.
But if she is to carry out her parenting role effectively, it is extremely necessary that she takes care of herself and finds time to attend to her own personal needs despite the hectic schedule and lack of sleep on most nights.
Here are some practical tips to help new moms stay healthy and energized:
1. Drink lots of water
Even mild dehydration can significantly affect the body. It can make one feel easily exhausted, sluggish, anxious, and thirsty. A bottle of water can go a long way in combatting fatigue and keeping a new mom refreshed and energized throughout the day. It is good advice for moms to always bring or keep a bottle of water with them so they could reach out for a hydrating and refreshing drink anytime.
It is recommended that women take about 8 cups of water every day. If they are breastfeeding, they need to replenish the fluids or else they will suffer from dehydration. Make sure to drink a cup of water after every feeding.
2. Eat a healthy breakfast
It is necessary to eat a healthy amount of the most important meal of the day. This will give the mother a boost of energy to jumpstart her morning. Doing tasks in the home and taking care of the baby will require a great deal of effort and she needs to be equipped with the fuel to get her going.
Some healthy choices for breakfast include a cup of oatmeal, warm toast, and a bowl of cereals sprinkled with fruits. It is also necessary to incorporate protein like boiled or scrambled eggs, yogurt, or a handful of nuts.
3.Supply the body’s nutritional needs with the right food choices
The meals taken throughout the day must include the amount of nutrients, vitamins, and minerals that are required by the body to function optimally. Making sure that the nutritional needs are met will also maintain energy levels for the day’s activities. Here are some of the best foods for new moms:
• Animal sources of protein. Because childbirth often depletes the mother of iron, she needs to quickly store up the mineral in order to fully recover. She must include healthy sources of protein in her meals – even in breakfast. She can have some lean beef, liver, chicken, or eggs served with each meal. In addition to providing protein and iron, these are also packed with Vitamin B12 which can help to boost her energy levels.
• Salmon. Salmon is rich in an omega-3 fatty acid called DHA. Studies have shown that consuming foods or supplements that are rich in DHA can help prevent or combat postpartum depression. DHA is also essential to support the development or a baby’s nervous system. Thus, breastfeeding moms can pass on the essential acid to their babies whenever they nurse.
In addition, salmon is also packed with minerals such as selenium and iron, as well as vitamins B6 and B12 that help to increase energy levels. It is recommended that a mom consumes about 12 ounces or 2 servings of salmon a week.
• Whole grains. Whole grains such as wheat bread, quinoa, farro, and brown rice are essential components of a substantial meal. Eating an ample amount of complex carbohydrates causes the suspended release of energy throughout the day which can keep a person’s energy levels sustained.
Quinoa, in particular, is an excellent source of various nutrients. It contains protein, essential amino acids, iron, lysine, magnesium, vitamin B2, and fiber.
• Dark, leafy greens. Greens are rich in vitamins and minerals that deliver numerous benefits to the body. For instance, they contain iron which boosts energy levels. They also have folate, lutein, calcium, and vitamins A, C, and K. Good examples of healthy greens include kale, spinach, and broccoli.
• Oranges and citrus fruits. Vitamin C is essential for the repair of cells and tissues. And moms who are still healing from childbirth definitely need loads of this vitamin. Oranges and other citrus fruits are ideal sources of Vitamin C. They also help to increase energy. Thus, new moms could benefit from snacking on some of these fruits or drinking a glass of freshly squeezed orange juice.
• Bananas. Bananas are ideal sources of potassium which keep the blood sugar levels stable. Consuming them regularly prevents energy crashes. Bananas are rich in natural sucrose, fructose, and glucose which promote sustained energy levels.
• Dark Chocolate. A study has revealed that eating even a small chunk of dark chocolate per day can enhance the blood flow to the brain and improve one’s mood. Snacking on some dark chocolate cubes or chunks is a good way to get an instant energy boost. In addition, dark chocolate contains iron and magnesium which a recovering mom or a breastfeeding mom needs more of.
4. Keep the blood sugar levels stable
It is quite common for a busy person to grab a cup of coffee or a candy bar with the hopes of getting an instant energy rush to address the feeling of fatigue. The problem with these quick “energy fixes” is that they promote a sudden increase in blood sugar levels that deliver an energy rush for a limited period of time. The after effects leaves one feeling even more drained and sluggish.
To prevent sudden energy crashes, it is a good tip to snack regularly on healthy choices. As previously mentioned, bananas are good at keeping the blood sugar levels stable. So, the next time a busy mom needs an energy fix, she can have a banana topped with some peanut butter. She may also have some protein bars or peanut butter crackers for healthy snacks.
5. Get moving
Within a few weeks from delivery, a mom can start getting back into shape by performing some exercises. She can begin with walking around the block or in the nearby park or doing some yoga while the baby naps. After doing these for a few weeks, she can shift to moderate exercises that don’t necessarily require too much time to perform. High-intensity interval workouts that deliver a rush of energy are recommended to burn more calories and to help a new mother gain back her pre-pregnancy shape.
There are so many benefits to be reaped from observing a regular exercise routine. It can boost energy levels, improve mood, and enhance overall health. Mom also needs to take care of herself and doing some physical activities is one of the best ways to attend to her body.
6. Take power naps
Getting 6 to 8 hours of uninterrupted sleep is close to impossible with a new baby constantly waking up and crying. Moms are constantly exhausted from the lack of restful sleep at night. A trick that can help them get some rest is to take frequent power naps. They can use the times during the day when the baby is asleep to get some good shut eye time themselves. While naps are no substitutes for a quality night’s sleep, the minutes add up to help moms feel refreshed and energized.
A new mom who’s recovering from childbirth needs loads of energy for herself and for her baby. These tips which provide insights on which food, meals, exercises, or practices she can adopt can help her maintain a steady source of energy to keep her going throughout her busy days.
In time, she will adjust to her baby’s routines and it will be easier for her to find time to take better care of herself. The experience may be challenging and even daunting but it is also one of the most rewarding periods of parenthood.
So, practice these tips, and enjoy the journey of motherhood!
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