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WELLNESS FOR THE POSTNATAL MUM
Your postnatal health, fitness and wellbeing is essential to enable you to cope with the stress and energy it takes being a mother – whether you are a first time mum or whether you are now a pro with a number of kids depending on you.
Your job as a mum is hard and having a healthy, fit mind and body will really help you cope. It’s not a cliché, it’s a fact that you will feel better and of course look better through the trials and tribulations (and there are many!) of being a mother if you are healthy and fit.
With 50% of the New Zealand adult population now overweight or obese, well above Australian, USA and UK rates, exercise needs to be higher on the agenda of many New Zealanders to help them stay healthy, especially post pregnancy when personal weight is generally higher than pre-pregnancy.
However, health and wellness is not just made up of exercise alone. We must take a holistic view of all of the components that make up postnatal wellbeing. The Wellness Wheel © 2008 comprises eight key, measurable wellness elements as can be seen below.
1. Sleep
Sleep is king and more often than not something that mothers don’t get enough of. Aim to have adequate, quality sleep or make the most of power napping during periods of interrupted sleep.
2. Posture and pain
You will notice muscle imbalances that have occurred and the associated aches and niggles that arise from pregnancy and birth. Addressing your postnatal posture is essential for long term postural correction.
3. Exercise
Exercise releases ‘feel good’ hormones called endorphins, energises the system and will help tone and condition your postnatal body preparing you for the functional movements required in your role as a multi-tasking mother.
4. Water
Your body is made up of over 70% water. It is essential you do not neglect or simply forget the importance of quality hydration.
5. Nutrition
The postnatal menu tends to be based around snacking on convenience foods and eating on the run due to limited down time. Be aware of what you eat and when, making a conscious effort not to snack on foods that will sap rather than give you energy.
6. Peer and family support
Without an adequate support network mothers tend to feel isolated and overwhelmed and can contribute to feelings of postnatal depression. Ensure you communicate openly and don’t be afraid to ask for help – you will need it.
7. Overall stress levels
Stress is a major modern day cause of ill health and it affects all of us in different ways. Our perception of stress and how we handle challenging situations is down to the individual. What sends one mother into a state of alarm may not even cause the next to raise an eyebrow. Ensure you do not put unrealistic demands on yourself and make time for ‘you’.
8. Lifestyle balance
It’s hard to find for new mums to find a balance; time is valuable and as a mother your time needs to be well managed to get the most out of your day. Often important chores, friends or family get neglected as a result. This is fine, just ensure you are making time for you and your baby first then work from there – you are not expected to be a super mum!
Many of these components or lifestyle factors are interrelated, having a symbiotic relationship with each other. When one component is neglected, it has a carry over effect into other areas of your life.
An example of this inerrelated effect is when mothers snack on sugary foods. As a result their energy levels will fluctuate, leading to lethargy, weight gain, dehydration and avoidance of exercise. Overtime, this lack of exercise means the new mother is unlikely to have improved her functional conditioning to help cope with the physical and multitasking demands of looking after a baby/ies. In turn, this could lead to degeneration of their already poor posture and ultimately pain - the all too common lower back and neck aches we feel.
Use the wellness wheel© to assess your areas of need. Some things may be out of your control, such as sleep. However, try and take control wherever you can and put actions in place to tackle the other components head on to build a healthy body and mind from the ground up.
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