Exercise
Hey there, new mums! Now you may be wondering what does a bloke know about child birth. Well the answer is physically nothing! But I have been worrking with new mums for well over a decade. I wanted to take a moment to talk about the importance of post-natal exercise. While it may be tempting to sit back and enjoy some well-deserved rest after childbirth, exercising after giving birth can have numerous benefits for both your physical and mental well-being.
First and foremost, exercise can help to rebuild your strength and endurance after giving birth. The physical demands of childbirth can leave you feeling weak and tired, but by engaging in regular exercise, you can help to improve your overall energy levels and get back to feeling like yourself again.
Furthermore, post-natal exercise can also help to prevent postpartum depression and anxiety. Exercise has been shown to release endorphins, which can help to boost your mood and reduce feelings of stress and anxiety. This is especially important during the postpartum period, as many new mums struggle with feelings of depression and anxiety in the weeks and months following childbirth.
That being said, it’s important to approach post-natal exercise with caution. After giving birth, your body is still recovering and your joints and ligaments are more relaxed due to the hormone relaxin. This means that intense exercise such as HIIT or heavy weight lifting can put you at risk of injury, so it’s important to take things slow and gradually increase the intensity of your workouts over time.
In addition to the risks associated with intense exercise, it’s also important to be aware of the impact that pregnancy and childbirth can have on your pelvic floor muscles. The pelvic floor muscles play a crucial role in supporting your bladder, uterus, and rectum, and can become weakened as a result of childbirth. This can lead to issues such as incontinence and pelvic organ prolapse.
To avoid these issues, it’s important to incorporate pelvic floor exercises into your post-natal exercise routine. These exercises such as hip thrusts and light planking can really help.
Nutrition
Breastfeeding is a physically demanding task that requires a lot of energy from the body. As such, it’s important for new mums to prioritise their nutrition in order to provide their bodies with the fuel they need to produce breast milk and care for their newborns. Here are some valuable nutrition tips and benefits of eating high protein and fat while breastfeeding:
Prioritise protein: Protein is essential for the growth and repair of tissues in the body, and is particularly important for breastfeeding mums. Breast milk contains high levels of protein, and in order to maintain a steady supply, mums need to consume adequate amounts of protein in their diets. Good sources of protein include meat, poultry, fish, eggs, dairy, beans, and lentils.
Don’t be afraid of fat: Fat is an important source of energy for the body, and is also necessary for the absorption of certain vitamins and minerals. Breastfeeding mums need to consume adequate amounts of fat in their diets in order to support the production of breast milk. Good sources of healthy fats include avocados, nuts, seeds, olive oil, coconut oil, and fatty fish such as salmon.
Stay hydrated: Breastfeeding mums need to drink plenty of fluids in order to stay hydrated and support the production of breast milk. Aim to drink at least 8 glasses of water per day, and consume other hydrating fluids such as coconut water, herbal tea, and broth.
Choose nutrient-dense foods: In order to provide your body with the nutrients it needs to produce breast milk, it’s important to prioritize nutrient-dense foods such as fruits, vegetables, whole grains, and lean protein sources. These foods are rich in vitamins, minerals, and antioxidants, and can help to support your overall health and well-being.
Some benefits of eating a high protein and fat diet while breastfeeding include:
Improved milk production: Consuming adequate amounts of protein and fat can help to support the production of breast milk, which is essential for the growth and development of your baby.
Increased energy levels: Eating a high protein and fat diet can help to provide your body with the energy it needs to care for your newborn and manage the physical demands of breastfeeding.
Reduced risk of postpartum depression: Studies have shown that consuming a diet high in protein and healthy fats can help to reduce the risk of postpartum depression, which is a common condition that affects many new mums.
Improved overall health: Eating a healthy, balanced diet that is rich in protein and healthy fats can help to support your overall health and well-being, and can also reduce the risk of chronic diseases such as heart disease, diabetes, and obesity.
