Writing your thoughts in a journal, listening to music or doing deep breathing exercises will do wonders for the mental well-being of new mothers, says Dr Kaishreen Khan, consultant-obstetrician and gynaecologist, Motherhood Hospitals.
Being a new mom is a beautiful experience. But it can also be overwhelming.
A newborn brings along love, joy and many challenges. While trying to cope with breastfeeding, diaper changes, routine visits to the doctor and a change in their sleep routine, new mothers often neglect their health.
While everyone is busy taking care of the newborn, who is taking care of the new mother?
Being proactive is the need of the hour.
Prioritising your personal well-being and taking care of yourself is not selfish; it's essential. New moms should pay attention to their health without neglecting themselves.
The focus for World Health Day this year is to create awareness around maternal and newborn health.
These are 10 expert-backed habits to prioritise the health of new moms while also caring for their baby.
1. Your body needs rest too
It is a known fact that your sleep routine will be compromised after the birth of your baby.
However, as a new mom, take charge of your health as your body needs rest to heal and recover.
Try sleeping when your baby naps, even if it's just for 20 minutes.
If your night sleep is broken, power naps during the day can help to manage fatigue and irritation.
Lack of sleep can make you feel frustrated and groggy.
Don't hesitate to ask your partner, family or a friend for help so you can catch up on sleep while the family takes care of the baby for some time.
2. Switch to a balanced, nutritious diet
As a new mom, your body needs more energy and nutrients, especially if you are breastfeeding a baby.
Focus on eating healthy home-cooked meals loaded with proteins, whole grains, fruits, vegetables and healthy fats.
Opt for snacks like nuts, fruits or yogurt.
Avoid samosas, namkeens, chips and sugary treats.
Don't skip your meals
If your schedule is tight, try eating smaller meals more often to avoid acidity.
3. Hydration is crucial
Try to drink at least three litres of water per day to flush out toxins from the body.
Keep a bottle of water with you when you are breastfeeding the baby.
In the summer months, you can have herbal teas, cucumber and watermelon.
4. Exercise daily
You may be recovering from your surgery or other birth-related scars.
Remember to take it slow and start with light exercises under the supervision of an expert. Do not start with intense workouts.
It is advisable to stretch, go for a short walk or do yoga after consulting your doctor.
Exercising daily will also help you reduce stress and stay calm.
5. Don't hesitate to ask for help
Whether it's feeding or the baby or cleaning the house, don't hesitate or feel embarrassed to seek help.
You can ask your partner or family members to play with the baby and, in the meantime, finish your chores.
Doing so will help you to take a break from the daily erratic schedule and avoid feeling burnt out.
6. Don't ignore mental well-being
It's normal for new mothers to feel tired, emotional or even anxious.
Open up to your partner, a friend or a counsellor about how you feel.
Writing your thoughts in a journal, listening to music or doing for deep breathing exercises will do wonders for your mental well-being.
7. Don't miss regular health check-ups and follow-ups
Newborns can be overwhelming but that is no excuse to ignore your regular health appointments.
Keep track of your postnatal appointments, get your tests done on time and follow your doctor's advice.
8. Spend time on yourself
It is important that you take out at least one hour for yourself in a day.
You can read a book, paint, pray, listen to music or sip your tea in silence.
Do whatever brings you joy and peace.
This 'me time' will help you reconnect with yourself.
9. Join a support group
If you are a new mom, find and join a support group where you can connect with other moms.
You can share experiences, learn from others and help each other navigate through this critical phase.
10. Pay attention to any changes in your body
Report any symptoms of pain or swelling to the doctor and seek timely help.
Avoid taking any medication on your own.
Be alert and attentive when it comes to your health. Do not suffer in silence.
Start with small baby steps.
As a new mom, you will have to take care of yourself just like you care for your baby.
These simple habits will help you stay happy and healthy in the long run.
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