Kiddipedia
After giving birth, your body will go through a lot of changes. Although it’s easy to get caught up caring for your newborn 24/7, postpartum care is crucial to help your body recover after the incredible feat that is childbirth.
Your diet and sleep routine are two big components of postpartum care – so how can you make sure you’re eating healthy and resting properly during this busy time? We’ve got all the tips you need. Let’s dive into it.
The importance of a balanced diet after giving birth
Getting the right nutrients during the postpartum period is important not only to speed up the recovery process but also to give you energy and improve your well-being, as well as promote milk production if you choose to breastfeed.
Our #1 tip is for you to include plenty of fruits and vegetables, lean proteins, healthy fats and complex carbs in your diet. But there are a few specific nutrients that are especially important during this time, including:
- Omega-3 fatty acids to support your baby’s brain and vision development through breast milk, as well as improve your mental focus and help prevent postpartum depression.
- Vitamin B12 to maintain your energy levels and develop red blood cells.
- Iron to combat low iron after birth, which happens to a lot of women due to blood loss.
- Selenium to help reduce inflammation and promote healing, as well as prevent postpartum mood disorders.
- Choline to support your baby’s brain and nervous system development when passed through breast milk.
- Zinc to help your immune system work properly during a time when you’re at a higher risk of a zinc deficiency.
- Magnesium to support your energy levels and prevent preeclampsia.
Meeting all your nutritional needs from diet alone can be challenging, especially when you’re busy taking care of a newborn.
If you’re preparing homecooked meals, opt for recipes that are easy and quick to make and require minimal ingredients. When friends and family visit, ask them if they can bring a couple of meals, or even a few ingredients you can use to cook yourself. There are also meal delivery services that can be really convenient – just make sure you choose one that uses fresh ingredients and offers balanced, nutritious meals.
Finally, a postnatal vitamin can also be really helpful. In just one tablet, you get a dose of carefully-picked micronutrients to support the nutritional needs of new mothers.
Tips for getting enough sleep as a new mum
When your sleep schedule depends on a newborn who doesn’t necessarily see nightfall as a time to rest, getting enough (and high-quality) sleep can feel a little outside of your control.
But it’s not all bad news. Here’s what you can do to try and get a few extra hours of shut-eye:
- Sleep when the baby sleeps. Newborns usually sleep for short periods throughout the day and night, and while it may be tempting to use that downtime to clean the house or catch up on work, we recommend you get some rest instead. Even if you can’t fall asleep, lie down and unwind for a bit.
- Become familiar with your baby’s sleeping patterns. Newborns usually have pretty irregular sleeping schedules. However, as they grow up, you may start to notice some patterns, which you can use to plan your own sleep routine.
- Create a calming sleep environment. Creating a tranquil, comfortable and sleep-conducing environment will help both you and your baby get some well-deserved rest. Be sure to keep the room dark, get rid of any clutter and consider getting a white noise machine.
- Communicate with your partner and work with them to create a plan that allows everyone to get appropriate sleep. Splitting shifts can be a great way for you to help each other. For example, if you’re the one taking the baby during the night, then your partner could take the baby in the early morning, while you have a few more hours to sleep.
- Start sleep training. From around 4 months old, you can start using sleep training to gently help your baby settle into healthy sleeping habits. There are several methods of sleep training – like the Cry It Out and Ferber methods – so find one that suits your parenting style and give it a go. And remember, your doctor is only one call away if you need any during this transition period.
Eating a balanced diet and getting enough rest will support your daily energy levels and maintain your well-being during a particularly demanding time in your life. Prioritise self-care and show up in motherhood as your healthiest self.
Kin Fertility is dedicated to empowering women and their health journeys by providing accessible healthcare on their terms. By providing trusted resources to inform suitable decision-making based on your needs, Kin aims to enhance women’s daily routines with small changes but big impact.
