Support yourself over the holiday period: postpartum edition

This time of year can feel overwhelming - and that's before you have a newborn to care for!

Trying to balance your own physical and emotional recovery, whilst caring for a tiny human but also not wanting to miss out on the festivities, is a real juggle (we have been there!) 

Here are a few tips from our in house holistic nutritionist to help prioritise your wellbeing during the holiday season.

I had my very own newborn baby last Christmas and here are some things I tried to implement or learnt along the way. I hope they are helpful for you too! Daisy x

Rest

First and foremost: don't forget to rest. Just because it's Christmas doesn't mean you need to rush your recovery. 

Practice and find confidence in saying no and in asking for what you need. Prioritise the things you really want to join in with and leave the rest for next year! You may already (very likely) be pushed to your limits (energy limits, emotional limits, etc.) There are no prizes for doing everything. 

All the usual postpartum boundary setting can / should still apply. You get to choose who visits and for how long. Stay at home in your "bubble" as much as you need to. Newborns (and new mums) don't like parties and crowds (noise, smells, hot sunshine etc.) and the baby's favourite place is on its Mama.

Prioritise laying down as much as possible. Even a 10 minute power nap can improve the rest of your day. Enjoy this precious time with your baby.

Nutrition

There will likely be multiple meal times that are out of your control if you are attending social or family getherings. Eating out, eating at other people's houses, eating on the go. Don't worry about being perfect, just do your best. Most importantly make sure to eat. A good rule to follow is every time the baby eats, mum eats.

Hydration - aim for 2-3L of water every day, whether you are breastfeeding or not. We all know water consumption is crucial for staying hydrated in the warmer weather, but it also supports blood circulation for healing, helps regulate thermoregulation (hello postpartum sweats), supports breast milk production, assists in detoxification and prevents constipation. Avoid alcohol and caffeine if possible, as both can contribute to dehydration, nutrient depletion, feelings of anxiety/depression, and the safest amount of alcohol while breastfeeding is zero.

Snacks - prepare yourself with some easy on the go snacks so that you don't end up stuck with nothing to eat. This will come in handy at home too if usual meals times are difficult to achieve (lactation cookies, protein balls, boiled eggs, veggie sticks and hummus, healthy muffins, bircher, chia pudding, smoothie with protein powder, peanut butter toast). Check out our postpartum ebook for some ideas.

Protein - centre your meals and snacks around protein (for the rest of your life not just during the postpartum!) This can include: high quality (free range, grass fed) animal products (meat, poultry, fish, seafood), eggs and dairy (yoghurt, cheese), legumes (beans, lentils, chickpeas - hummus), nuts, seeds, non-gmo soy (tofu, tempeh edamame). Ensuring you consume enough protein will support healing and repair, immune function, hormone synthesis, milk production and sustain energy.

Fibre - only found in plant based foods (fruit, vegetables, nuts, seeds, legumes, whole grains). Eating enough fibre is crucial to support gut health, immune function, blood glucose regulation and keep your bowel motions as healthy as possible. Don't forget you need plenty of water along with fibre to ensure everything keeps moving. This will reduce postpartum constipation and minimise extra stress on the pelvic floor.

Healthy Fats - unsaturated fats such as those found in avocado, extra virgin olive oil, nuts and seeds are a great source of energy at 9 calories per gram (protein and carbs are just 4). Omega-3 fatty acids can be found in cold water fatty fish (salmon, mackerel, sardines), chia seeds, flax seeds, walnuts and hemp seeds to support brain function, improved mood and anti-inflammatory properties.

Iron - try to include iron rich foods as every meal and snack to replenish stores, support energy production and reduce the risk of postpartum anaemia. Iron rich foods include: red meat and organ meat, seafood, legumes, dark leafy greens, dried fruit, nuts and seeds. 

Batch Cook - in the lead up to the busy period stock your freezer with wholesome meals (soups, stews, lasagnes, curries, fruit crumbles etc.) so that there is always something available if you are short on time and energy (welcome to parenthood!)

Treats - don't feel like you can't have some of your favourite treats over the holiday season, just keep front of mind what makes you feel good after your have eaten it.

Support

Accept help where it is offered and ask for help where it is not. Your partner, friends and family might have some extra time off work during the holiday season and could come and help with house work and meal prep. A lot of people do go away during this time so you could consider a postpartum doula, a cleaner and a meal delivery service to fill in the gaps.

Stay in touch with or connect with a mother's group. Often the only people who truly understand all the things you are experiencing at this particular baby stage are the ones who are also going through it. Parents with older children often have limited memories (and therefore compassion) of the early days.

If you are feeling overwhelmed, stressed, anxious or depressed, or even just really not yourself, reach out to organisations such as Panda, Cope or others listed here to be connected with the support you need.

Prioritise Yourself and Your Baby in Your Postpartum

The holiday season is going to look different this year. Try to nourish yourself with good food, positive support, boundaries and balance. Your baby needs you to care for YOU so that you can care for them. Your friends and family can wait until you feel ready to share your baby and your new self with them.