3 Essential Tips for Boosting Energy Postpartum: Advice from Nurse Wendy
Congratulations on your new bundle of joy! Welcoming a newborn into your family is an incredible experience, but it can also be physically and emotionally draining, especially in those early weeks and months postpartum. As a Registered NICU Nurse who has worked with countless new mothers, I understand the importance of maintaining energy levels during this demanding time. Here are my three essential tips to help you keep your energy up as you navigate the beautiful yet challenging journey of motherhood:
Prioritize Proper Nutrition: One of the most crucial aspects of maintaining energy postpartum is ensuring that you're nourishing your body with the right foods. While it may be tempting to reach for quick and convenient snacks, focusing on nutrient-dense meals will provide you with sustained energy throughout the day. Aim to include a balance of protein, healthy fats, complex carbohydrates, fruits, and vegetables in your diet.
Protein: Incorporate lean sources of protein such as poultry, fish, beans, lentils, tofu, and eggs into your meals and snacks. Protein plays a vital role in repairing and rebuilding tissues, which is essential for postpartum recovery.
Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil in your diet. These fats provide a concentrated source of energy and support brain function, which is especially important during the sleep-deprived days of new motherhood.
Complex Carbohydrates: Choose whole grains like oats, quinoa, brown rice, and whole wheat bread over refined carbohydrates. Complex carbohydrates provide a steady release of energy and help stabilize blood sugar levels, preventing energy crashes.
Hydration: Don't forget to drink plenty of water throughout the day, especially if you're breastfeeding. Dehydration can contribute to fatigue, so keep a water bottle handy and aim to sip water regularly. I created Hydromom to make drinking water fun and delicious, with the added benefit of B Complex Vitamins for caffeine-free energy, that’s formulated for pregnancy, lactation and beyond.
Practice Self-Care: Taking care of a newborn can be all-consuming, but it's essential to prioritize self-care for your own well-being. Allocating time for self-care activities can help recharge your energy levels and prevent burnout. Remember, you can't pour from an empty cup, so make self-care a non-negotiable part of your daily routine.
Rest: Nap whenever possible, and don't hesitate to ask for help from your partner, family members, or friends to watch the baby while you catch up on sleep. Even short power naps can make a significant difference in your energy levels.
Delegate Tasks: Don't try to do everything yourself. Enlist the help of your support network for tasks like cooking, cleaning, grocery shopping, and laundry, allowing you to focus on resting and bonding with your baby.
Practice Mindfulness: Incorporate mindfulness practices such as deep breathing exercises, meditation, yoga, or simply taking a few moments to savor a hot cup of tea. These practices can help reduce stress, increase relaxation, and improve overall well-being.
Stay Active: While it's essential to listen to your body and allow for adequate rest during the postpartum period, staying active can also help boost your energy levels and improve your mood. Incorporating gentle exercises into your routine can increase circulation, reduce fatigue, and promote overall physical and mental well-being.
Postpartum Exercise: Start with gentle activities like walking, pelvic floor exercises, and postpartum yoga to gradually rebuild strength and stamina. As you recover, you can gradually increase the intensity and duration of your workouts.
Baby-Friendly Workouts: Consider incorporating your baby into your exercise routine by participating in mommy-and-me fitness classes, babywearing workouts, or simply going for stroller walks in the park. Not only does this allow you to bond with your baby, but it also helps you stay active without needing to find childcare.
Navigating the postpartum period can be both physically and emotionally demanding, but by prioritizing proper nutrition, practicing self-care, and staying active, you can boost your energy levels and enhance your overall well-being as you adjust to life as a new mom. Remember to be patient with yourself, listen to your body's cues, and don't hesitate to reach out to a lactation consultant or healthcare provider if you have any concerns about your energy levels or postpartum recovery. You've got this, mama!
How to maintain this energy throughout the day: As you're managing proper nutrition, safe workouts, and self-care, it’s important to also know how to keep this energy high throughout the day. Luckily, BOOBIE*s Hydromom can be here to help! Hydromom is an all-natural electrolyte drink that replenishes you after workouts, lactation dehydration, etc. It’s also packed with a B Vitamin complex which ensures that you are staying hydrated and energized. Simply mix one packet with 8 oz.-16 oz. of water and enjoy! This caffeine-free boost will give you the energy that you’ve been craving.
