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Photo by Chema Photo on Unsplash |
As new mothers, the journey of welcoming a baby into our lives is both rewarding and transformative. It can be too easy to forget about our well-being as we pour our energy into caring for our newborns. Yet, it is precisely during this time that practicing self-care is very important so we can be the best possible caregivers to our little ones.
Our body has gone through many stresses from pregnancy and labor, and it is super important to take care of ourselves after giving birth so we will rebuild our strength, avoid any medical complications, and improve our overall well-being.
Here are some self-care habits I practiced as a new mom that helped me recover fast, boosted my energy, and eased postpartum stress, which I highly recommend to other moms.
1. Get plenty of sleep and rest.
Sleep is my number 1 self-care habit. With the newborn, getting a good night's sleep is not easy. Whenever I have the opportunity to sleep, I sleep.
In Japan, it is a tradition that new mothers will be assisted by their parents in doing the household chores for one month after giving birth. This allows the new mother to rest, recover, and bond with the baby.
Newborn has their internal clocks unaware of the distinction between night and day. When the baby is awake, I am awake. And when the baby sleeps, I also sleep or take a nap. Taking a 10–20 minute nap gives you an extra boost to your mental and physical energy.
Breastfeeding also helps me a lot to get more sleep. It is not only good for the baby's nutrition but it is also efficient. There's no need for bottle preparation and the milk is readily available for the baby's needs, allowing us to sleep sooner.
2. Daily Meditation.
As a new mom, incorporating daily meditation into my routine has been incredibly beneficial. It helps me manage stress, navigate my thoughts and emotions, and promote mindfulness and compassion.
New mothers commonly experience postpartum depression and daily meditation can help relieve its symptoms. If you're new to meditation, start with simple mindful practices, such as focusing on your breath while feeding your baby or practicing deep breathing exercises before napping.
Remember, meditation is a personal journey, so find what works best for you, and don't hesitate to seek support if needed. Taking care of your mental well-being is as important as caring for your baby.
"Over the course of the last ten years, I have also participated in several research programs intended to document the long-term effects of meditation practice on the brain and on behavior. This research has shown that it is possible to make significant progress in developing qualities such as attention, emotional balance, altruism, and inner peace.
Other studies have also demonstrated the benefits of meditating for 20 minutes a day for a period of six to eight weeks. These benefits include a decrease in anxiety, in vulnerability from pain, and in the tendency toward depression and anger, as well as strengthening the power of attention, boosting the immune system, and increasing one's general well-being.
Thus, no matter what point of view you approach it from - whether that of personal transformation, the development of altruistic love, or physical health - meditation emerges as a factor essential for leading a balanced life, rich in meaning."
~ Matthieu Ricard from Why Meditate?
3. Move your body.
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It is important to prioritize moving your body for physical and mental well-being. Gentle exercises like yoga, walking, or pelvic floor exercises can help your recovery, boost energy levels, elevate mood, and assist in weight management.
When you exercise, your body releases feel-good hormones like endorphins, dopamine, serotonin, and norepinephrine, which help your overall happiness, sleep quality, and stress reduction.
My favorite is starting my day with a 15-minute yoga session and taking my baby for a walk in the afternoon using a baby carrier or stroller. This not only allows me to get some exercise but also gives my baby fresh air and sunlight.
Remember, it's normal to feel self-conscious about your body after childbirth. Be patient with yourself, and know that losing the extra baby weight takes time. Alongside healthy eating and staying active, breastfeeding can also help shed those post-pregnancy pounds.
4. Fuel your body with nutrient-rich foods.
It is important to prioritize nutrient-rich foods for optimal postpartum recovery and support your health and your baby's. Nutrient-rich foods provide essential vitamins, minerals, and antioxidants needed for recovery, helping stabilize energy levels, support tissue repair, and boost overall well-being during this critical time.
Moreover, the foods you eat directly impact breast milk production and the composition of your milk, influencing your baby's nutrition and health.
Some highly recommended food groups that can provide you with essential nutrients include vegetables like spinach, broccoli, and carrots, healthy fats like olive oil and avocado, lean proteins such as chicken, fish, and beans, whole grains like brown rice, quinoa, and oats, nuts and seeds like walnuts, almonds and chia seeds, and fruits like berries, oranges, and apples.
It is recommended to avoid consuming sugary drinks, refined flour, and processed foods. These types of food can cause energy crashes, and inflammation, and slow the recovery process. Moreover, they may lead to weight gain and increase the risk of developing chronic conditions such as diabetes and heart disease in the long run.
Lastly, avoid caffeine and alcohol as it can pass into breast milk and affect your baby's sleep patterns or overall health.
5. Keep a gratitude journal.
Gratitude journaling is a powerful tool for reducing stress and managing post-partum depression. It provides a moment of quiet reflection and nurtures your mental and emotional well-being, which is essential for being the best mom you can be.
Writing down what you're grateful for can lift your mood and enhance your overall emotional state. This shift in focus away from anxiety or overwhelm promotes a calmer mind.
Research shows the remarkable benefits of gratitude journaling. Writing about five things you're grateful for once a week for ten weeks can increase happiness by 25%.
Gratitude journaling nourishes your mind, body, and soul. Take a moment now to write down five things you're grateful for today.
"Gratitude journaling promotes the savoring of positive life experiences and situations so that we can distill the maximum satisfaction and enjoyment from them. This promotes a shift in consciousness from what we are lacking to the abundance that surrounds us.
Gratitude leads us to affirm and acknowledge the good things in our lives. … And because you can't be grateful and negative at the same time, it counteracts feelings of envy, anger, greed, and other states harmful to happiness."
- Robert Emmons from Gratitude Works!
6. Get some social support.
Humans are wired to be social. As human beings, we all need connection and assistance from others occasionally. And at this period after giving birth, it is important to connect and get some support from our family and friends.
Research consistently shows a strong link between social support and the prevention of postpartum depression. Women who receive adequate support from family, spouses, friends, and their community are less likely to experience depression compared to those who lack support.
Apart from the incredible support I received from my family, I also attend a weekly community group for foreign mothers to connect and do occasional activities such as cooking or art crafting. I also take my daughter to a family support center in my area where she can play with other children and I can meet other moms.
I highly recommend seeking social support for all mothers. It is good for both you and your baby and can help make the challenges of motherhood more manageable. Don't hesitate to lean on those around you for help and support.
As I conclude this article, I want to remind new mothers that self-care is not a luxury, but a necessity. When you take care of yourself, you are better equipped to↭ handle the challenges and joys of motherhood. So, as you begin this incredible journey, make sure to take time for yourself. It's the best gift you can give yourself and your precious little one. Happy Mother's Day!
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