It’s normal to feel tired as a new mom, but postpartum fatigue is a serious form of fatigue that’s often accompanied by a lack of energy and difficulty concentrating. Postpartum fatigue, which affects about 40% of new mothers in the early days after birth, is also highly prevalent.
Although post-pregnancy fatigue is a common problem faced by new mothers and can be challenging to deal with, making some lifestyle modifications can help new mothers manage their fatigue and feel more energetic. In an interview with HT Lifestyle, Dr Atchara V, founder of Bump2Cradle and Child Development Consultant, suggests that new mothers make some lifestyle changes –
- Tailor your goals: Energy conservation for yourself, your baby, and your other children should be your top focus right now. This may include lowering your standards for tasks like laundry and housework a little (or a lot). If you save your energy today, you’re more likely to get it later.
- Get as much rest as you can: Try to go to bed as soon as your child settles down for the night. During the day, sleep when your baby does.
- Healthy diet: Choose foods that give you long-lasting energy, such as those heavy in protein and complex carbohydrates. Include foods that provide nutrients, vitamins and minerals. For a quick boost, don’t rely on caffeine and sugar as caffeine can increase fatigue.
- Take a warm bath: Hot water has a relaxing effect of releasing tight muscles when you stand under it. Also, taking a shower gives you some time to think.
- Inhale some lavender: tIts calming violet herb aroma has been demonstrated to reduce fatigue and improve sleep quality. Additionally, according to research, it can promote mother-child bonding.
- Drink plenty of water: You get energy from staying hydrated, which helps replace fluids you lose through sweat, urination, breathing, and nursing. Nursing mothers need about 16 cups of fluid each day. The best supply is water, although other liquid-based foods such as fruit and soups are also beneficial.
- Prenatal vitamins should be taken: Especially if you are breastfeeding, your body needs extra nutrition to heal from childbirth and feed your baby. Postnatal nutrition is important now and is especially important for iron, vitamins B12 and D and iodine.
- Exercise: Walk outside with your baby. Both of you can get a good night’s sleep thanks to the movement and fresh air. Start slowly and only travel short distances at first. As you get stronger, you can gradually increase your speed and distance and try more postpartum workouts.
Adding to the list of tips for new mothers, Dr Rohini Patil, MBBS and Certified Nutritionist recommends –
· Rest and sleep: It’s important to rest when you can and sleep when your baby sleeps. If you have trouble falling asleep at night, try limiting your daytime naps to 30 minutes or less.
· Eat a balanced diet: Eating a healthy diet can help boost your energy levels. Try to include plenty of fruits, vegetables, whole grains, and lean protein in your diet.
Stay hydrated: If you drink enough water, it will help you stay energized throughout the day. Eight glasses of water should be religiously included in your daily intake.
· Exercise: Regular exercise can help reduce fatigue and improve your overall energy level. Start with light exercises like walking or yoga and gradually increase the intensity as you feel comfortable.
· Find 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.
· Stress Management: Fatigue is mainly caused by stress. Find ways to manage stress, such as meditation, deep breathing exercises, or spending time in nature.
· Do not overexercise: It’s important to listen to your body and avoid overworking yourself. Take breaks when you need them, and don’t try to do too much too soon.
By incorporating these lifestyle modifications into your daily routine, you can manage post-pregnancy fatigue and feel more energized as a new mom.