Nurturing the mother – why mothers need to prioritise their health
Motherhood – its one of the most beautiful things to experience, but it can also one of the hardest. As mothers, especially as a mother to an infant, it is so easy to forget our needs and prioritise others health and wellbeing over our own, neglecting our own health in the process.
It is not uncommon for mums to become rundown, especially in those first early weeks known as the fourth trimester. I know myself how important this is – when I first became a mother I became very run down and was exhausted. I learnt very quickly that if I was going to be able to take care of my family the way I wanted to, I had to take care of my own health first.
So why do mothers get so run down so easily? A combination of factors ranging from the birth experience itself, recovery, lack of sleep, nutrient depletion from pregnancy and breastfeeding, hormonal fluctuations, increased stress, looking after other children and family members and general day to day stresses. And in addition, mothers now have a new issue to contend with - the added pressure of COVID-19 and all the uncertainty it brings with it. Snap lockdowns, financial instability, loss of support networks and disruption to daily routines - things have quickly become incredibly overwhelming, and issues such as anxiety, depression, sleep disturbances, fatigue, illness, low energy, low mood, low libido, hormonal issues, gut issues and aches and pains are some of the many health concerns that women are experiencing.
As the old saying goes, you cant pour from and empty cup, and we as mothers, wives, partners, sisters, daughters, aunts, grandmothers and friends cannot take care of others properly, until we take care of ourselves first. Investing more time in ourselves means we are better able to care for the ones we love. While each and every woman’s health and needs are unique to them, there are some things you can do to start taking care of yourself.
These include:
Me time: Allocate some time alone to yourself, ideally 1 hour per week. Allowing time to your self is crucial for your mental health – it isn’t just about alone time, it is about be present with yourself – mind, body and spirit. Our mind, body and spirit are connected, and when these are out of balance our body tells us in the form of aches and pains, headaches, sleep disruption, low energy, mood, the list goes on. By regularly prioritising some time for yourself, will help you see what you need to bring balance back into your life. There is no rulebook to how best use this time to yourself, it is whatever aligns with you and makes you feel happy.
Sleep: Being a mother to two young children, I understand what sleep deprivation is like. While 8 hours of unbroken sleep is ideal, it isn’t always possible. This is why it is important to make up for that sleep deficit whenever you can – nap when the baby sleeps, rest your eyes while your toddler is watching the wiggles, have a block of sleep during the day if another adult is around, go to bed a little earlier at night. It may not be perfect, but it will help you get through this time right now - it all helps, trust me.
Mindfulness: Aim to spend 3 to 5 minutes a day focusing on breath techniques such as alternate nostril breathing - a yogic practice that helps you to feel calmer whenever you are feeling anxious or agitated. To begin, inhale deeply through your left nostril while holding your right nostril closed with your right thumb. When your lungs are full, switch nostrils by closing off your left nostril and continuing to exhale smoothly through your right nostril. After you have fully exhaled, inhale through the right nostril, again closing it off at the peak of your inhalation. Lift your finger off the left nostril and exhale fully. Continue to alternate your breath through each nostril and try to maintain this for 3 to 5 minutes. The practice of breathing techniques like this helps calm the nervous system, slow down a racing mind, reduce stress and anxiety, lower blood pressure and increases energy levels.
Eat a balanced, healthy diet: A 2018 report from the Australian Institute of Health and Welfare found that less than 1 in 10 Australian women are meeting their daily fruit and vegetable intake needs. The saying you are what you eat is so very true. Think of your body like an engine – put cheap fuel in it and it wont run very well, put premium fuel in it, and it will run like a dream! A healthy diet is crucial for supporting your body and providing it with the nutrients it needs to function. Many of us opt for the fastest and easiest things to provide energy to get through the day (hello coffee, chocolate and sugar!), however these are nutrient void and aren’t giving our bodies what they need. While I would never tell someone to give up chocolate and coffee, it is important to remember moderation. Try to avoid sugary or salty snacks and fried, fatty, processed foods, and choose from a variety of fresh fruits and vegetables, whole grains, legumes, nuts and seeds, high-fibre foods and plenty of lean meats, eggs, fish and poultry, and foods containing essential fatty acids. Aim for at least 2 litres of water per day, more if you are breastfeeding, and try not to skip meals.
Time management: One thing that has personally made my life much easier is meal planning, online grocery shopping, cooking meals a few days ahead and cooking enough to include leftovers – these all take the pressure off and make life that little bit easier at the end of the day. It also ensures that there are plenty of healthier options to eat and lessens the temptation to snack on foods that won’t sustain you.
Book in to see a health professional: Such as your GP, Counsellor, Nutritionist, Naturopath or Dietician. If things just don't feel right, you are struggling emotionally or physically please know you aren’t alone – there are people there to help, care and want you get back on track to feeling well and energised again.
Taking care of your self doesn't mean me first – it means me too, and to all you beautiful mothers out there, your health and wellbeing definitely matters.
If you would like to know more about how Nutritional Medicine can best support and improve your health and wellbeing, please feel free to contact me. My passion is helping women restore their health and vitality and helping them to become their best selves.
Emily Gardem
Clinical Nutritionist & Chef - Mama Base Illawarra
