Tending to the baby’s every need can be extremely draining for a new mother. While it is natural for most mothers to feel a little tired, there are some who tend to feel lower in energy than others. Poornima Sarkar tells you how to recharge your tired muscles.
Parenting is one of the most rewarding jobs in the world, but it’s also exhausting. It is like a 24-7 duty with no weekends or sick leave. Mothers naturally tend to focus on their kids and neglect themselves which is bad for not only them but also their kids. Pregnancy, small children and busy schedules can zap any mom’s energy and demands from them a tough fight to keep pace with their children. Here’s how new moms can recharge their energy tanks.
Striking the energy balance
Eating healthy food is important but ensuring that the energy intake is just as much as the energy you release is more important. If your food intake is greater than the energy spent, you will experience a positive energy balance and gain weight. Likewise, when the energy spent is higher than the energy intake, there is a negative energy balance and resulting weight loss and exhaustion.
Tip: During pregnancy, eat healthy and stay active; do not try to lose weight. Post pregnancy, continue to eat healthy and begin an exercise routine that will help you lose weight and keep it off.
Rainbow on your plate
A balanced diet is all about macronutrients and micronutrients. The former provides energy in the form of carbohydrates, proteins and fat. The latter includes vitamins and minerals that help the body function well. An expectant mom’s diet should contain a balance of both micronutrients and macronutrients for the baby’s healthy development.
Tip: Ensure your diet is rich in proteins, good fats, sprouts, fish, fruits and vegetables.
Relax & rejuvenate
It is important for every mom to break out of the daily routine and rejuvenate in order to stay both mentally and physically strong. Something as simple as a long and deep breath can double up as a break at times. A lot of mothers tend to worry about post pregnancy weight gain and other skin related concerns. Such concerns do have an impact on their overall health.
Tip: Regular deep breathing exercises and mild yoga based on the physician’s advice will help mothers relax.
Not all fats are bad
There is good cholesterol and then there is bad cholesterol. Healthy fats found mainly in plant-based, natural liquid forms like olive oil are good for health as they reduce bad cholesterol and increase good cholesterol. Intake of saturated fats like butter or ghee, should be limited as they can raise bad cholesterol and reduce good cholesterol which in turn increase health risks. Consuming Omega-3 fats is important for good skin health and overall heart health.
Tip: Include fatty fish and vegetarian sources such as flaxseeds and walnuts in your diet to make it good fat rich.
Snack smart
Pick nutrient and fibre-rich, low to medium calorie munchies that keep you full for longer. Choose lighter snacks instead of heavy, greasy snacks to avoid heartburn and gastric issues during and post pregnancy. Nuts are rich in protein, fibre, vitamin E and essential fatty acids or good fats. Dairy products contain protein, calcium, vitamins A and D and essential fats. Eggs are a source of protein, Vitamins A and D, and essential fats. Vegetables and fruit contain fibre, vitamins, minerals, and nutrients from plants.
Tip: Eating often and having smaller portions should be the mantra.
Cut down on salt
Reduce salt intake as extra salt can raise blood pressure. In pregnant women, excessive salt intake can increase the risk of hypertension which can lead to further complications.The WHO recommends five grams or one teaspoon of salt per day per person from all sources. All foods contain sodium naturally. Limit the addition of excessive table salt to food.
Tip: Avoid pickles, papad, and salted snacks.
Stay hydrated
Last but not the least, it is very important to keep yourself well hydrated all the time. 70 per cent of the human body is water, which regulates body functions and temperature. Pregnant women and lactating mothers should drink plenty of fluids including water, milk, buttermilk, juices, ice and tender coconut water.
Tip: Drink 8-12 glasses of water every day.
