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Taking care of a newborn can be physically and emotionally taxing. New mothers could barely get enough rest to recover from childbirth and having been pregnant for 9-10 months, so naturally, fatigue is bound to take over your body.
Here are ways to tackle fatigue after birth
What are the causes of fatigue after birth?
According to the Mayo Clinic, fatigue after birth is usually caused by exhaustion from hormones that have left the body. Symptoms of fatigue after birth A few symptoms of fatigue after birth include low energy and feeling tired, taking too long to recover from exercise, sleeping less than eight hours a day, drinking caffeine without doing some form of physical activity, making excuses, doing less than one hour of housework a day, not getting enough physical activity, or having the urge to sleep when you are on the toilet or driving. Prevention of fatigue after birth Taking good care of yourself before pregnancy and taking some time off work post-delivery could help a lot. Be sure to get enough rest and eat well. A healthy diet could help reduce tiredness and exhaustion.
How can you combat fatigue?
Here are a few tips: Take care of yourself, in any way that you can. If you’re breastfeeding, make sure to get enough rest. Sleep deprivation can have a detrimental effect on the mother and baby. Make sure to feed well and for a minimum of four hours every three to four hours. Check yourself for signs of dehydration and fatigue. If you’re feeling light-headed, it could be a sign of dehydration or excessive tiredness. Consume fluids every few hours. Exercise and enjoy it Taking some time to exercise after birth will help to keep you fit and active. After giving birth, your hormones are no longer in sync with your baby’s. The hormones which will control your weight and appetite have returned to their normal levels. Being active can help to combat these hormonal changes.
Of course, going back to the classic, you might want to get yourself signed up for any therapies from spas for pregnant moms or – especially – postpartum moms.
The Importance of Sleep
Sleep deprivation is parents’ number 1 enemy, yet it’s still very common. When you are not sleeping enough, you could feel more fatigued. While you are pregnant, your body stores sleep-inducing hormone melatonin. Melatonin helps you sleep. At least, that’s what you’ve heard. Your baby doesn’t need melatonin as much at the initial stages.
But if your baby sleeps long hours, your body may still need it to go through sleep cycles, for it takes time for your baby to sleep for a long period. Experts generally suggest that if you are pregnant or just had a newborn baby, getting plenty of sleep for the parent is crucial. When you are sleep-deprived, you have a harder time coping with your baby’s needs. This could result in behaviour problems, especially as your baby grows.
Of course, your body needs to be fed right after your baby is born, but to ensure that you are able to get the most out of your energy, make sure to eat healthily and drink enough water to hydrate your body. When you have had a baby you may also find that you can’t process certain foods as well as before, so it may be time to sort your mealplan and adjust to new foods.
You can opt for confinement food delivery if there’s no one to prepare your daily meals for you. Right after birth, your body needs a lot of nutrients to replenish the blood and help you recover. It is crucial to have balanced meals every day and more importantly, ones that would provide what you need as a postpartum breastfeeding mom, if you do breastfeed. The right foods can do a lot such as keeping you energised, improving your optimal health, speeding up birth recovery, as well as regulating your hormones.
Exercise for Mamas
Exercise is a way to get healthy and improve your moods. If you feel up to it, consider going for a brisk walk or a jog in the park, or doing yoga or just taking a class. Being active will help to burn off calories, get you breathing easily, and help you feel better. It will also help to soothe a stiff body that has been sitting for a few hours with a newborn. It could be a walk to the mall or a cardio session in the gym, but it could also be yoga. Start simple with only 1-2 classes, before you give yourself enough time to build your strength. Aim for 30 minutes of moderate to intense activity, three to five times a week.
Seeking out support can be helpful too, and this includes finding new partners who could join your exercises. There are various groups that could help you with your postpartum well-being. For instance, you could join a local breastfeeding support group that allow mothers to meet once a month. Best case scenario, you’d make friends with mothers who are also finding workout buddies!
Once your baby becomes a toddler, you can change up your exercise routine. You can go to parks and take a walk together, or go to a playgroup with other new mothers or join in a weekly yoga class with other new mothers. You can also choose to socialize with other new mothers and try to bond with them. Caffeine Cuts Back Caffeine is known to give the body an energy boost.
One common therapy for mothers during and after pregnancy is the pre/postnatal massage. If you wonder whether “is it safe to go out for massage near me for pregnancy?”, the good news is, you don’t necessarily have to go out! With PNSG, you don’t even have to step out of your house.
Being a new mom could be physically and emotionally demanding at times. Just like every new parent, you are prone to experiencing fatigue. Let this be a sign for you to take control of your body and tackle fatigue so that you can provide a better life and upbringing for your child.