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Being a new mom comes with so many joys—but let’s be real, it’s also hard work. When parenting young ones, the focus tends to center around all things related to our children. We often spread ourselves thin in all different directions, and sometimes our own health goes out the window.
You’ve likely heard this before, but you can show up more effectively for your kids when you show up and care for yourself. This is even more important when you’ve recently had a baby because your body is still healing!
Time for yourself when you’ve just had a baby can seem daunting, if not impossible. And the thought of spending hours on self-care might even seem like a chore when all you want to do is sit in silence. But there are small things you can do to feel good and optimize your health while raising kiddos.
Here are 12 easy but essential health hacks that take almost no time but make a world of difference in feeling more energized as a new mom.
Protein is essential for many biological processes. It is found in all body tissues and serves as a building block for certain hormones and immune cells, helps regulate gene expression and much more. Adequate protein is important for healing tissue—like healing after childbirth!—and helping regulate blood glucose levels throughout the day.
According to the National Academy of Medicine, the average adult should consume at least 0.8 grams of protein per kilogram of body weight daily. This is about 47 grams of protein for someone who weighs 130 pounds, or about 59 kilograms.
But keep in mind this recommendation is for the average adult. Lactating people have over double the protein needs of the average adult—about 1.7 to 1.9 grams per kilogram per day. Protein needs may differ for different people, so always consult your healthcare provider about how much protein is right for you.
Inadequate protein intake can lead to protein deficiency. Signs of protein deficiency could include:
One easy way to ensure you get enough protein in your day is to add a daily serving of protein powder or collagen peptides. Add protein powder or collagen peptides to your morning smoothie, add collagen to your coffee or tea, or mix protein powder with water or your favorite milk and shake it up in a blender bottle for something super quick when you’re on the go.
Keep nutritious, high-protein snacks within reach wherever you may need them. It’s easy to forget to eat as we chase our little ones around, get everyone ready for the day, and check off our own to-do lists. Try keeping snacks in your diaper bag, purse, desk, and car so they’re easily accessible whenever you get hungry. Storing healthy snacks in various places ensures you have something to eat even if you can’t sit down and have a meal.
Some great, nutritious snack ideas include:
Our bodies need nutrients from food to heal, support our immune system, make neurotransmitters for mood regulation, and provide energy to get through the day. If you are breastfeeding, keeping snacks on hand is even more important! Nutrient demands increase for breastfeeding women. Try setting up a caddy to keep wherever you breastfeed, including all breastfeeding or pumping supplies and snacks.
A multivitamin or prenatal vitamin (if you are trying to conceive, are pregnant, or are still breastfeeding) is essential for ensuring adequate nutrient intake. A multivitamin can help fill any nutrient gaps in your diet. As always, check with your doctor before starting a multivitamin or prenatal vitamin.
Adaptogenic herbs help regulate and manage stress responses in the body in part by regulating and supporting healthy cortisol levels. Cortisol is known as the stress hormone and plays a role in the circadian rhythm, which regulates the sleep and wake cycle. Normally, cortisol rises in the morning, and levels decrease as the day goes on, with the lowest levels at night.
Stress and sleep deprivation can increase cortisol levels in the body, negatively impacting sleep and reproductive hormones. Incorporating adaptogenic herbs into your daily routine can support a healthy stress response, help with sleep and energy, and help balance reproductive hormones. Better sleep and reduced feelings of stress can be a game-changer for new moms!
Here are some common adaptogenic herbs:
Always consult your doctor before adding adaptogenic herbs to be sure they are safe for you and won’t interact with any medications you take.
Magnesium is an essential nutrient that plays a role in many biochemical processes throughout the body. Research suggests that magnesium is also involved in the stress response—stress can reduce magnesium levels, and low magnesium can worsen stress. Pregnancy and breastfeeding can also deplete magnesium stores. The Dietary Guidelines Advisory Committee reported in 2015 that Americans generally do not consume adequate magnesium.
Symptoms of magnesium deficiency include:
The recommended dietary allowance (RDA) of magnesium for an adult female is 320 mg daily. Supplementing with magnesium can help ensure that you meet this goal. Magnesium supplementation can be a helpful tool for managing feelings of stress. Consult your healthcare provider to see if magnesium supplementation is right for you and which form may be best.
Taking a warm Epsom salt bath can help with relaxation and stress relief. If you can, carve out some time to yourself in the evening to wind down and take a warm bath. Add a drop of lavender essential oil to your bath for additional relaxation. You may even find this helps support your sleep!
Sleep is often a struggle with a new baby (or really any kiddos!). Sleep is vital for health and crucial for getting through the busy parenting days. When adjusting to life as a new parent, things can feel out of whack. It’s easy for sleep schedules to be off and even to develop poor sleep habits and routines. You may even find that your kid sleeps through the night while you are lying in bed, struggling to get some shut-eye.
Many factors can contribute to sleep issues, but here are some helpful tips for optimizing your sleep.
An evening mugful of chamomile tea can help improve sleep quality. Specifically, one study showed chamomile tea helps improve sleep in postpartum women. Another study suggests chamomile can help reduce feelings of anxiety in people with generalized anxiety disorder.
Lavender tea could be another cozy addition to your bedtime routine. Lavender helps relax the body and is used to reduce feelings of anxiety and improve sleep. In one well-designed study, lavender improved sleep quality and duration in its participants.
Getting sunlight in the morning can help regulate your circadian rhythm and help you to feel sleepy at night! Try to get some sunlight within that first hour of waking up to help improve your sleep at night. If you can’t sit outside, try having breakfast or morning tea by a window to take advantage of that morning sunlight.
Turn off screens (or use a blue light filter) about two hours before bed. Our bodies are sensitive to blue light. Nighttime blue light exposure can prevent you from falling asleep easily, leading to nighttime wakings.
Changes in light in your sleeping space can disrupt your sleep. One way to prevent this is by wearing an eye mask to bed. If you and your partner have different schedules or need to leave a small light on to care for your little one, an eye mask is an easy way to keep the light out of your eyes while maintaining some light in your sleep environment.
Consider seeking out a talk therapist or counselor to support you through your parenting journey and help you navigate feelings of stress. They can also help you identify more serious feelings of anxiety and depression and help you access the tools and resources that you need.
It’s no secret that movement is beneficial for our minds and bodies. As a mom, finding time to incorporate an exercise routine into a busy schedule can be difficult. However, movement does not need to be complicated. It could be as simple as going for a walk around the neighborhood, dancing around your house with your kiddos, or getting shorter bursts of movement during your day between meetings or during nap time.
You don’t have to spend hours at a gym to reap the benefits of movement. One way to increase intensity and optimize your movement at home is by using resistance bands or free weights. Find a way of moving that brings you joy and do it regularly!
Being a mom is hard work, and there is no one better for caring for your kiddos than you! While you may not be able to engage in hours of self-care regimens, incorporating a few easy health hacks into your routine can help you to sleep better, increase your energy, and feel less stressed. You deserve to feel great while parenting your children. As always, check in with your provider before starting any new supplements.
References:
By Dr. Ana Rodriguez, N.D.
