How are you feeling on your motherhood journey?
The postpartum period, which I define as the first six years after birth, is a transformative time that requires special care and attention to support your healing and well-being.
The postpartum period, which I define as the first six years after birth, is a transformative time that requires special care and attention to support your healing and well-being.
As a maternal health registered dietitian and postpartum doula, I'm here to share six effective strategies that will help you nurture yourself during this important phase of life.
Remember, even small shifts and habits can create a significant impact on your overall well-being.
1️⃣ Go to bed 15 minutes earlier: By getting more sleep you are prioritizing your rest and working towards replenishing your energy. Sleep is essential for your body's recovery and overall well-being. Take a step towards better rest by going to bed just 15 minutes earlier than your usual bedtime.
2️⃣ Eat breakfast before coffee in the morning: Start your day on the right foot by prioritizing a nourishing breakfast before reaching for that cup of coffee. Fueling your body with a balanced meal rich in nutrients will help support hormone balance, gives your body the fuel it needs to run and provides you with sustained energy throughout the day. If that’s too much of a stretch, at least drink coffee WITH a big meal, but ideally not before.
3️⃣ Eat three big and balanced meals every day: Focus on providing your body with the nutrients it needs by enjoying three satisfying and nourishing meals. Often mothers are not eating enough! Think about filling a dinner plate with an even amount of protein, vegetables and carbohydrate rich foods.
4️⃣ Cook double of something and freeze it: Streamline your meal preparation by doubling a recipe and freezing the extra portions. This simple strategy ensures that you have quick and nutritious meals readily available during busy days when time is limited or you run out of energy by mid afternoon.
5️⃣ Take a minute to breathe in the middle of your day: Amidst the hustle and bustle of your day, it's so important to pause, take a deep breath, and give yourself a moment of calm. This simple mindfulness practice is essential for reducing stress, and restoring a sense of balance. Need a reminder? Write yourself a reminder on a sticky note.
6️⃣ Go for a 10-minute walk after supper: Incorporate gentle movement into your daily routine by going for a 10-minute walk after breakfast or dinner. Not only does this provide an opportunity for physical activity, but it also allows you to connect with nature, clear your mind, and promote digestion.
As a parent to a young child or children, it’s important to remember that your needs matter too.
These simple strategies are a way to start thinking about way that you can nurture your well-being and create a sense of balance during this transformative time.
Think about one small but impactful step you can take towards a healthier and happier motherhood journey.
You deserve to prioritize your self-care and create space for healing.
Wishing you a beautiful journey of postpartum recovery and self-discovery.
Warmly,
Amy
Your dietitian doula
P.S. - Looking for more support? Send me a message with the contact form below and let’s talk about how I can best support you!
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