When you’ve just given birth and are caring for a newborn baby, it can be easy to focus all your efforts on your little one and neglect to look after yourself.
Over time, this can lead to physical, emotional, and mental exhaustion. However, prioritising self-care is crucial—not just for you but for your baby, too. A happy and healthy mum equals a happy and healthy baby. 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
The Role of Nutrition in Post-Baby Recovery
Looking after a newborn can be physically and mentally draining. Eating a balanced diet is key to keeping your energy levels up, supporting your emotional health, and ensuring you get enough rest—even when your baby’s schedule makes it challenging. If you’re breastfeeding, eating well benefits not only you but also your baby, as nutrients from your diet are passed through breast milk.
Foods to Include in Your Diet
Focus on incorporating fresh fruits and vegetables, whole foods, lean proteins, and unsaturated fats into your meals. Essential nutrients for post-baby recovery include:
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Vitamin D: Helps regulate calcium and phosphate for healthy bones and teeth.
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Iron: Prevents fatigue and supports energy levels (found in lean meats, leafy greens, and nuts).
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Vitamin C: Protects cells and supports immunity (found in citrus fruits, peppers, and broccoli).
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Calcium: Vital for bone health (found in dairy products and leafy greens).
Why Cutting Out Processed Foods Matters
Processed foods, sugary snacks, and junk food can deplete your energy and affect your mood. Limiting your intake of caffeine, alcohol, and salty snacks is also essential, especially if you’re breastfeeding.
• Tips To Stay Healthy For You & 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.
Asking for Help and Support
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.
Staying Hydrated to Support Recovery
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.
The Benefits of Fresh Air and Outdoor Time
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.
• Balancing Rest and Activity
Getting Enough Sleep with a Newborn
Night feeds and nappy changes can disrupt your sleep, but rest is essential. Nap when your baby sleeps, even if it’s during the day. Establishing a sleep routine for your baby will help you plan your rest.
Gentle Exercises for Post-Baby Fitness
Light exercises like walking, yoga, or swimming can help rebuild your fitness and improve your mental wellbeing. Strengthening your pelvic floor muscles daily is particularly important for postpartum recovery.
• Social Support and Community for New Parents
The Benefits of Parent Groups
Joining a local parent group can provide much-needed social interaction, emotional support, and advice from others experiencing similar challenges.
Connecting with Friends and Family
Inviting loved ones to meet your baby can help prevent isolation and strengthen your support network.
• Products to Support Post-Baby Health
Recommended Vitamins and Supplements
Natural supplements can help fill nutritional gaps in your diet. Key recommendations include:
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Vitamin C (Time Release): Supports immunity and overall health.
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Vitamin D: Essential for bone and muscle health.
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Calcium: Promotes healthy teeth and bones for you and your baby.
Importance of Hydration
Consider keeping a reusable water bottle nearby to remind yourself to drink enough fluids. Planning meals and schedules in advance can also reduce stress and free up more time for self-care.
• Final Thoughts
Looking after your health after having a baby isn’t just about maintaining your physical wellbeing—it’s about nurturing your mental and emotional health, too. By eating well, staying hydrated, getting enough rest, and asking for help when needed, you’ll feel better equipped to care for your little one. Remember, self-care is not selfish; it’s essential.
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Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.
