As a new parent, you will have a lot on your plate, and caring for your newborn is going to take over every waking minute of your life and, most likely, your sleeping ones, too. And that is entirely natural. Pushing your own needs into the background so you can focus on giving your new bundle of joy everything it needs is an admirable quality. However, as a new parent, you need to focus on staying healthy. It is hard enough to care for a newborn when you are healthy. You don't want to try and care for your baby if you are run-down and sick.
TIPS FOR STAYING HEALTHY AS A NEW PARENT
You need care and rest as the primary caregiver, and if you don't have the energy or ability to deliver that care, your baby will suffer. So, while you should focus on ensuring your baby gets everything it needs, you also need to take care of your own needs and start thinking about yourself. This will help you remain in the best health possible to give your baby everything.
Let's take a look at some ways to maintain your health and wellness as a new parent, so you can be the best parent possible.
PRIORITIZE SLEEP
Believe it or not, getting enough sleep for newborn babies and parents doesn't always go hand in hand, but as much as you're able to prioritize sleep. You won't be able to function correctly if you aren't getting enough sleep. Even if this means taking one or two naps a day or a few naps a week, give your body what it needs. Don't be afraid to leave the unimportant stuff by the wayside and catch up on some sleep when you can. Of course, it's not always possible to do this, and with help and support, prioritizing sleep becomes much easier as a new parent. But this is especially important in the early days: try to get as much sleep as possible, even if you can't always sleep when the baby sleeps, because life doesn't work that way. Try to sneak in some naps when you can throughout the day.
FIND A HEALTHY SLEEP SCHEDULE
Babies, in their first few weeks, will sleep a lot, but they'll also have periods of awake time. By establishing regular sleeping patterns as early as possible, you can attempt to help the whole family get as much sleep as possible and plan your time and schedule around sleep. Whether you nap the baby during the day, as mentioned in the above point, or you change your bedtime to when the baby goes down after an evening feed to get more sleep, find a schedule that works for your family.
A great way to do this is to understand wake windows. By understanding age appropriate wake windows from birth to toddlerhood, you can time some naps or downtime around their waking hours. You won't miss anything and can be prepared for those times when your baby isn't asleep.
FOCUS ON NUTRITION
You still need to fuel your body correctly as a new parent, as you need to sustain the energy required for caring for a newborn and learning everything you need to know about your new addition to the family. Plus, if you are breastfeeding, you need to support your milk supply by eating a nutritionally balanced diet every day. Focus on the bulk of your diet being whole foods. Whole foods should include plenty of fruits and vegetables, grains, legumes, lean meats, fish, and seeds. This way you can ensure your body has everything it needs to support life through breastfeeding and as you navigate parenthood.
GET OUTSIDE
Getting outside, even for a short while, can provide a much-needed break from the intensity of caring for a newborn and the upheaval in your life.
The combination of the sun and fresh air can be incredibly rejuvenating for both parents and babies. Make sure to get outside, as it can do everyone a world of good. Gentle exercise, such as walking, can also help you stay fit and boost stamina.Â
SHARE FEELINGS
Remember, it's okay to not be okay. Sharing your feelings, both the good and the bad, can provide the support you need to navigate the challenges of new parenthood.
It's natural to be consumed by a range of new feelings. Your emotions postpartum can be all over the place. While this is to be expected, it's not something to be brushed under the carpet and dealt with another time. As you focus on staying healthy, remember to give your mental health some attention too.
GET SOCIAL
Parent groups aren't for everyone, but if they are for you, then get as social as you can be. Not only can you find comfort in other parents going through exactly the same thing, but you might even find a whole new friendship circle that can become a lifeline for you.
Find activities you can do with your baby as they get older. From baby massage classes to playgroups, infant swim sessions, and parent and child exercise classes, there is something for everyone, and you're likely to find like-minded parents you can connect with to support each other as you figure out how to be parents at the same time.
PRACTICE SELF-CARE
Self-care is essential for anyone of any age and at any point in their lives. But when you become a parent and your entire life changes, it is vital. Self-care isn't indulgent or selfish. It's essential, and it's the act of doing something for yourself outside of your everyday activities that gives you what you need.
This, of course, is different for everyone, and for some, it's an uninterrupted night's sleep while someone else watches the baby. For others, it is a meal out without the baby as a couple, a home spa session, reading in peace, or catching up on their favorite TV show. The specific act is irrelevant as long as you get what you need from it, whether it's a restful experience or vigorous exercise. Time dedicated to what you need to help you feel better should be an essential part of your life after becoming a parent.
BE KIND TO YOURSELF
It cannot be overstated enough that if you worry about being a good parent, you probably already are a good parent. Good parents worry if they are doing a good job because they want the best for their family, and are already doing a good job. This is important to staying healthy as a parent because if you spiral into thinking you're not doing things correctly or are not good enough, it will impact your mental health as it will be mentally draining to try to compete with an imaginary competitor, and it will impact your physical health too.
It can all be too easy to think you are not doing things right, doing enough, or doing what everyone else is. Again, these concerns are natural. But they shouldn't rule you or make you overly stressed. The key to surviving first-time parenthood is to cut yourself some slack and accept that you're doing a good job, even if you're still figuring things out as you go. It's a huge learning experience, and everyone, regardless of what they say to your face, is also learning and just as worried as you. Even if they're not showing it, be kind to yourself, relax with the knowledge that you're doing the best you can with what you have and that you're doing great. Honestly.Â
GET PROFESSIONAL HELP
Professional help to help you stay healthy as a new parent can take a few different forms. It can be using a nutritionist to help you fuel your body correctly during breastfeeding. You can use a nutritionist to help you create a balanced diet that supports your body and gives you the energy you need.
It can be using a personal trainer to gain fitness levels once it's safe to start working out if you are worried about this aspect of your life or need support to get active again.
It can be talking to a therapist about your mental health concerns as a new parent; it can be your doctor to help you if you feel you might need additional support for you or your baby, especially if signs of postpartum depression are present. Identify how you need help and what areas of your life enable you to stay mentally and physically healthy and be the best parent possible.
Staying healthy as a new parent isn't always easy, and your parenting experience will dictate the actions you can take, especially in the early weeks and months, when you're all still getting used to each other. These tips can be adapted to your lifestyle, enabling you to support yourself and your new family member, so everyone is happy, healthy, and thriving together.
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