This blog is a bit more personal to me, as a first-time mother to a 9-week-old, I am in the throws of navigating this new life, and my own wellbeing. Welcoming a new addition to the family, whether it’s your first or fourth, can throw everything into chaos and your usual routine is likely to be out of the window. With endless nappy changes, disrupted sleep, and a flow of visitors, your own wellbeing may well be bottom of the list. You can be forgiven if healthy meals, movement and mindfulness have taken a back seat!

In this article, I will explore some ways to get started, and some tips that I have found useful.

Your mental and emotional health

Post-natal depression affects 1 in 10 women in the year following birth, and depression and anxiety can also affect partners during that period. Last month, We Are Wellbeing published a blog for Stress Awareness Month, which focused on small steps for combating stress. These have really helped my mental health in the last few weeks and they are great when time strapped and tired. Breathing techniques, a few minutes of journalling and small moments of self-care have been really beneficial.

If you have a support network around you, accepting help can have a huge impact on wellbeing. Someone picking up some shopping, making you a cuppa, or just holding your baby for 10 minutes can work wonders.

I would also like to add that everyone’s experience as a parent is different, and there is certainly no ‘one size fits all’, so as hard as it is, try not to compare yourself to others!

Finally, if you are struggling, please do reach out to your health visitor or GP, as a lot of support is available. You can find out more about post-natal depression on the NHS website.

Get moving

Daily movement is vital for physical and mental health, and it’s the perfect time of the year to get outside with your baby. Some studies also show that fresh air can improve babies sleep at night, bonus! 

Start with small steps (literally) and if you have given birth recently, make sure you have been signed off for exercise by your doctor. It may be more effort to factor in carriers or prams, but even just 5 to 10 minutes a day can be a great start. Below are some other ideas for getting active:

• Local exercise classes which allow babies, e.g. circuits, walking groups or yoga.
• An online post-natal programme such as Bumps and Burpees.
• Short home workouts, you can find lots of free ones on YouTube.
• Daily stretching, you are likely to be doing a lot of bending, twisting and picking up at the moment.

Focus on ‘low hanging fruit’

I’m not talking about literal fruit, although that’s a good start! When it comes to nutrition, think about small and easy wins which aren’t going to take up your valuable time. Here are my top tips:

• Add, don’t take away – This isn’t a time for deprivation and strict rules. Try adding a portion of veg to your evening meal, swapping to wholegrain foods or including one portion of oily fish each week. This is great for health, and will help to rebalance the kind of foods you are eating.
• Building your meals – Meals don’t have to be complicated, but try to include fats, protein and carbohydrates at each meal to ensure you are getting all nutrients, and to keep you fuller for longer. A simple example could be pasta with chicken and veggies. Protein will also help with recovery and maintaining muscle mass.
• Easy meal prep – Start with some simple meal preparations which work around your schedule. If mornings are hectic, make a smoothie at night and pop it in the fridge. Or cut up some fruit and veg to keep in the fridge and snack on throughout the day.
• Strategically placed snacks – Snacks will help to maintain energy through the day. To avoid grabbing less healthy options, try keeping some protein bars, or nuts in your car glove box, changing bag and bedside table so that you’re always prepared!
• Grab a bottle – Staying hydrated will make you more alert through the day, and is especially important if you are breastfeeding. Check out We Are Wellbeing’s blog on hydration.

CONCLUSION

In conclusions, there are many small steps you can take to boost your wellbeing. But remember, start small, don’t put too much pressure on, and ensure it works with your lifestyle. If you would like to further support new parents in the workplace, please reach out for a chat.