Being tired as a new mother is common, but postpartum fatigue is a serious form of fatigue that is often accompanied by a lack of energy and difficulty concentrating. Postpartum fatigue, which affects about 40% of new mothers in the first few days after giving birth, is also highly prevalent.
Although post-pregnancy fatigue is a common issue that new moms face and can be a challenge to deal with, some lifestyle modifications can help new moms manage their fatigue and get more done. In an interview with HT lifestyle, Dr Atchara V, Founder of Bump2cradle and Baby Development Consultant suggested some lifestyle modifications to emphasize to the new mom.
- Break down your goals: Energy conservation for you, your baby, and your other kids should be your top focus right now. That can lower your standards for tasks like laundry and housework a little (or a lot). You are more likely to have it later if you maintain your energy today.
- Leave as much as you can Try to go to bed as soon as your child settles down for the night. You will take naps during the day when your child does.
- A healthy diet: Choose foods that will provide you with long-lasting energy, such as heavy carbs and complex proteins. Include foods that provide multinutrients, vitamins and minerals. For a quick boost, don’t rely on caffeine and sugar as caffeine can increase fatigue.
- Have a warm shower: The warm water has the relaxing effect of loosening the stiff muscles under it. Taking a shower also offers you some time to think for yourself.
- Draw some purple: T *Its calming aroma has been shown to improve the quality of the purple herb’s fatigue and sleep. Additionally, according to research, it promotes the mother-infant bond.
- Drink plenty of water; You get energy from staying hydrated, which also helps replace the fluids you lose through sweat, urine, respiration, and nutrition. A mulberry that nurses require roughly 16 glasses of liquid every day. The best source is water, although other food-based fluids such as fruit and juice are also beneficial.
- Prenatal vitamins should be used; Especially if you are breastfeeding, your body requires nutrition to heal from childbirth and to nourish the child. Postpartum nutrition is now important and is especially vital for iron, vitamins B12 and D and iodine.
- exercise: Walk with your baby outside. Both get a better night’s sleep with exercise and fresh air. Start off slowly and travel a small distance for the first time. You can gradually increase the pace and distance as you progress and experience more postpartum workouts.
Added list of tips for new moms, recommended by Dr Rohini Patil, MBBS and Certified Nutritionist –
Rest and sleep: It is important to rest whenever you can and sleep when your baby sleeps. If you’re going to have a sleepless night, try to limit your daytime naps to 30 minutes or less.
· Eat moderate food: Eating healthy food can help boost your energy levels. Try to include lots of apples, vegetables, whole grains, and lean proteins in your meals.
Stay hydrated: If you drink enough water, it will help you function throughout the day. Eight glasses of water should be religiously included in your daily intake.
Exercise: Regular exercise can help reduce fatigue and improve overall energy levels. Start with gentle exercises like walking or yoga, and gradually increase the intensity as you feel comfortable.
Ask for help: Don’t be afraid to ask for help from friends, family or a professional. Having a support system can make a big difference in managing post-pregnancy fatigue.
Manage stress: Fatigue is caused by greater stress. Find ways to manage stress, such as meditation, deep breathing exercises, or spending time in nature.
Avoid overexertion: It is essential that you listen to your body and try to avoid yourself. Break it down when you need it, and don’t try to do it too quickly.
By incorporating these lifestyle modifications into your daily routine, you can manage post-pregnancy fatigue and feel more active as a new mom.