Guest post by Lily Little
Becoming a mother means taking on many new responsibilities. To stay healthy and energized, you need to develop routines that help care for your mind and body. Fortunately, there are accessible and affordable changes you can make to improve your physical and mental health.
If you're a busy mom, it's easier to maintain a healthy lifestyle when your home environment is designed to support wellness. For example, you can declutter and organize your belongings to reduce stress and make your home more manageable. In addition, try bringing in relaxing outdoor elements, such as natural lighting and house plants. In the evenings, create a calming ambiance with lamps and dimmer switches rather than bright overhead lights. Even small changes like adjusting the thermostat can help you feel comfortable.
You can also optimize different areas of your home to promote healthier habits. Invest in simple equipment, like a mat and some resistance bands, to make a budget-friendly home gym. You can even use items in your home, such as walls, counters, and furniture, to aid with exercises like wall sits and tricep dips. If you need more tranquility, design a small zone for meditation and solitude. Additionally, you can upgrade your bedroom and improve your sleep quality by adding ventilation and light-blocking curtains. Finally, in the kitchen, keep your fridge stocked with a water filter and nutritious snacks like veggie sticks and hummus.
It's crucial for new moms to eat a diverse, balanced diet rich in nutrients. Studies have linked poor nutrition to symptoms of post-partum depression, a condition that impacts 1 in 8 mothers. Your body may need extra protein, iron, calcium, and Vitamin B12. Make sure you are eating lean sources of protein and plenty of fruits and vegetables. Meal prep strategies can help you save time and money on cooking. You can prepare larger quantities of basic meals like frittatas, stir-fries, and grain bowls and reheat them throughout the week. Purchase affordable staples like whole grains, eggs, beans, and peanut butter in bulk.
Looking for ways to add movement to your daily life can help you stay fit even when you're short on time. For example, meet up with a friend for a hike in the park instead of your usual coffee date. Make sure you discuss which work-outs are appropriate for you as a new mom with your doctor. You may need to avoid abdominal workouts and high-intensity exercise. Walking is a good option for people of various fitness levels. You can add extra steps to your day by taking a lunchtime walk, avoiding elevators, taking the stairs, and parking further away.
You can also sign up for a membership at NC Open Gym, which allows you to work out whenever it’s convenient for you. For guidance on proper movements for pre-natal/post-partum exercise, follow a program such as BirthFit (www.birthfit.com) no matter which stage of pregnancy you are in.
In addition to physical fitness, your healthy lifestyle should also encourage mental wellness. Treat yourself with kindness and respect as you adjust to life as a new mom. Your focus should be on caring for yourself and your child. Making time for self-care helps you stay refreshed, build resilience and avoid burnout. Yoga, journaling, or even a warm bath can help reduce stress. You should also try to maintain social connections with loved ones and seek emotional support when you need it.
Caring for your mind and body can be challenging, especially if you are a new mom with a busy schedule and limited resources. You can create a wellness routine and find budget-friendly ways to integrate nutrition, fitness, and self-care into your lifestyle and home.
If the thought of discovering a new fitness routine and what the best diets for new moms are, consult with a fitness trainer. While it is possible to figure out a proper eating plan on your own, hiring a personal trainer can save countless hours and frustration trying to figure it out yourself. You can find a trainer that suits your personality and will bring out the best in you.
Lily and Evan have been married for six years and together for nine. While there have definitely been some hard days (and sometimes, even weeks), their commitment and love for one another is the driving force of their lives. They decided not to have children years ago but love being paw parents to two rescue pups, Sammy and Zoey. Married with Dogs is a place for Lily and Evan to share the relationship and life advice that they’ve found helpful as well as the lessons they’ve learned along the way.
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