We all know there is unnecessary and unrealistic pressure on new mothers to lose weight and bounce back to their pre-baby shape within five minutes of leaving hospital. There is also some expectation that women will be able to manage life as a new mum with a demanding career within the blink of an eye. None of these expectations are particularly helpful.
Instead, the focus should be on how new mums can feel strong, physically and emotionally, so they’re able to manage the tricky time as best as they can.
Psychologist Sabina Read recently reminded new mothers to be compassionate with themselves, to aim for a realistic balance rather than a perfect one, and to allow themselves some downtime.
So what can new mums do to feel good mentally and physically?
Nourish your mind and body
According to nutritionist, naturopath, herbalist and founder of Elevate Vitality, Cassie Mendoza-Jones, new mums need to make sure they’re not only eating good food, but also enough of it.
“A lot of women don’t realise that they need a lot more food when they’re breastfeeding or post-partum, compared to when they were pregnant,” she says, noting that many new mums make the mistake of cutting out too much rather than nourishing their bodies.
Firstly, Mendoza-Jones says new mums need to make sure they’re eating enough good fats.
“This is really important for their brain because in the last trimester of pregnancy the baby uses up a lot of DHA [omega-3 fatty acid], which is found in fish oil,” she says, adding that after birth women often have low levels of DHA, which is important for the prevention of depression. Make sure you’re eating a lot of oily fish. I’d go for salmon or trout and the smaller fish like sardines and mackerel. And make sure you’re getting other kinds of essential fats like flaxseed oil, chia seeds, olive oil and avocado.”
One thing women shouldn’t do, says Mendoza-Jones, is go down the low-fat diet road.
“Don’t go low fat because you’re only going to be exacerbating any symptoms of depression or low mood because you’re not getting enough of the good fats,” she says. “You’ll feel hungrier when you’re eating low-fat foods and you’ll reach for sugar.”
In addition to getting enough fat, Mendoza-Jones says new mums need to make sure they’re getting enough good protein and carbohydrates.
“Eat lots of grass-fed protein like grass-fed chicken or eggs. Eggs are like the perfect food. If you need a really quick snack, just boil up four to six eggs while you’re having dinner and snack on, say, two eggs a day,” she advises, also suggesting her easy ‘muffin’ recipe to get a quick hit of protein and veggies.
“I would also go from white rice to brown rice, whole wheat to sourdough bread. Sourdough is very low in gluten, it’s very high in protein and it’s very high in B vitamins, which are really important for soothing stress and helping with energy.”
And when it comes to caffeine – a lifeline many new mums hope to hold on to – Mendoza-Jones says it’s best to give it a miss or cut back.
“It will actually affect blood-sugar levels and cortisol production,” she says. “It can actually make you feel more stressed and can hold fat under the mid-section.”
Be gentle and don’t overcommit
When it comes to exercise, the founder of Agoga and Bottoms Up! Fitness, Libby Babet, reminds new mothers to focus on feeling strong and energised, rather than focusing on aesthetic goals. She says new mums need to be gentle with their body and considerate of what it’s been through before they attempt to launch into their pre-baby exercise routine.
“Enjoy time with your baby and appreciate the natural high and feeling of independence that a workout brings,” she says. “Start with pelvic floor and core restricting exercises as soon as baby’s out and about, then begin gentle walking and stretching when you’re feeling up to it. When it comes to more intense exercise, however, you need the tick of approval from your doctor first and it’s usually safe to get going six to nine weeks after birth.”
One of the biggest mistakes new mums make, says Babet, is taking an “all or nothing” approach to exercise.
“Let’s be honest. For a working mum, maintaining a strict workout schedule is pretty tough. Life gets in the way more often than it once did,” she says. “It’s best to keep a flexible approach and an open mind. If finding time for an hour-long exercise class isn’t working for you, Google ‘HIIT workout’ or ’10-minute workout’ and arm yourself with a range of short sessions you can do at home or in your office lunch hour.”
The best thing new mums can do to ensure they stick to their fitness plan, adds Babet, is to mix up their workouts and to make sure they don’t feel overcommitted.
“Consistency is key, so just focus on moving your body daily and you’ll be feeling stronger in no time.”