From needing to wake up at odd hours to breastfeed to juggling being a wife and a mum, to still finding time for yourself in between – being a new mum can be hectic. While it may sound like more to add to your long to-do list, maintaining a balanced lifestyle and caring for your wellbeing is more essential than ever as you’re entering this new phase.
Because if you don’t take care of yourself, how will you be able to take care of your new baby? Read that again and let it digest.
Since we want to make this new exciting, and at times overwhelming, phase easier for you, we asked our network of health experts for their best natural wellness tips for new mums. Bonus: All the experts included are also mums!
6 Natural Wellness Tips You Need to Know Now
So here they are – 6 natural wellness tips put together especially for you, from one mum to another.
1. Use natural supplements to recover and support your baby’s growth
Childbirth depletes the body of various nutrients, since parts of what you eat that normally would be stored, instead is used to create a little person. Incorporating supplements into your postnatal self-care routine helps you ensure that you get enough vitamins to nourish yourself and your growing baby.
Your baby’s brain and body develop fastest during the initial years. If you’re breastfeeding, your milk supports this development, which is why you should ensure that you consume enough nutrients. Even if you aren’t breastfeeding, supplements can help your body restore.
“A zinc deficiency may lead to baby blues for the mother”, says the Health & Wellness Director and Naturopath Johanna Arshad, a mum of three. “Not receiving sufficient amounts of zinc through breast milk may also cause your child to cry more. Eating foods high in zinc, or purchasing zinc supplements, can help you avoid postnatal depression”.
Besides zinc, our own Asian Traditional Superblend Pegaga supports improved cell growth, boosts brain function, milk production, digestive health, skin repair and wound healing. Pegaga has been used for centuries in Asia and also helps flush out excess toxins, ease inflammation, boost energy levels, and instigate weight loss.
2. Try eating healthy fats to support your baby’s eye and brain development as part of your natural wellness
Credit: Brooke Lark on Unsplash
If you are breastfeeding, Arshad also recommends you to eat plenty of healthy fats. Such as Omega-3, which contains the fatty acid DHA that contributes to optimal brain and eye development. Since your baby’s brain and eyes develop significantly in the first year, it’s crucial to ensure that it gets enough healthy fats.
Some foods that include healthy fats and oil to get you started: Avocado, nuts and seeds (almonds, walnuts, flax seed, pumpkin seed, sunflower seeds etc.), olive oil, coconut oil, and more.
3. Take a Epsom Salt Bath to heal and stress down
Dr Carolyn Goh, an integrated natural and modern medicine doctor and a mum of one, emphasizes the benefits of Epsom salt.
“Especially if you’re experiencing soreness after vaginal delivery – and even more so if you had a tear or episiotomy. Soaking yourself in Epsom salt for 15-30 minutes will help you heal, reduce the swelling, stress down and sleep better.
If you are recovering from a C-Section, an Epsom salt bath, or a heat-pad, can help reduce pain and discomfort. Also, remember to not lift anything heavier than your baby to avoid putting strain on the incision site. Know that constipation is common after a C-Section, so eat enough fibre to avoid and relieve yourself of any constipation”.
4. Natural wellness also includes stay hydrated to boost nutrition absorption and improve your sleep
Credit: Pexels
Did you know that breast milk consists of about 90% water? So if you’re breastfeeding or pumping, try to drink at least 3 litres of water per day. According to Dr. Carolyn, you should also consume herbs such as fennel and fenugreek to promote milk supply.
Even if you don’t breastfeed, staying hydrated is still important. Why? Well, water keeps joints lubricated, delivers nutrients to cells, and improves sleep quality and even moods.
“Another way to improve your sleep is to nap when your baby is napping”, adds Dr. Carolyn, who also contributed to our complete Postnatal Care & Recovery kit for new mums.
5. Limit phone use to avoid harmful health effects
Social media has a habit of making life look perfect even when it’s not. As a new mum, adding more pressure onto yourself to appear perfect is simply unnecessary.
Marissa Parry, a fitness expert, nutritionist, and a mum of two, also states that electromagnetic radiation (EMR), can be harmful to the health of your growing baby. If you’re unfamiliar with EMR, it’s emitted from technological devices like phones, tablets, laptops etc.
Research indicates that high amounts of EMR can compromise the immune system. The consequences of EMR are yet to be more comprehensively investigated. At this point, we don’t know enough to with certainty determine which problems may develop, or what other risks that may arise, which in itself is a reason to be careful.
So, reduce the close proximity of your phone to your newborn baby.
6. Get moving to boost your happiness
Although exercising might not be among your top priorities as a new mum, moving the body is necessary to boost your endorphin-, serotonin-, and dopamine levels.
“Even going for a walk or performing gentle stretches can help”, says Parry. Once the doctor has given you the green light, she encourages Postnatal Pilates to strengthen your core. “If you prefer high-intensity exercises, just make sure to listen to your body”.
Parry teaches at Fire Station in Kuala Lumpur, so if you are in the city, why not attend one of her classes when your body is physically ready and M.C.O is over?
This article has been republished with permission from PurelyB.
Read more: Your Menstrual Cycle Explained – Including How to Eat and Workout to Feel Empowered