Health and Wellness Guide for New Moms

Entering motherhood for the first time can be exciting. However, it can also feel stressful, exhausting, and overwhelming. When you’re overworked and exhausted, you have recurring thoughts about not being a good mom while losing your sense of self and control. That’s not okay.

Mothers, out of all human beings, need to realize that taking care of themselves is key to achieving the goals of good parenting and looking your best. However, the problem is that many new moms feel as if there aren’t enough hours in the day to prioritize activities of health and wellness. Most new moms spend their entire day filling up baby bottles, sanitizing pacifiers, preparing for nap times, and ensuring their baby doesn’t have a fit. In situations like these, anyone can forget that they have a heart, body, and brain of their own that needs nourishing.

So, what can a new mother do to stay mentally and physically intact while doing a terrific job at parenting? Here’s what you need to know:

  1. Understand the triggers of mental instability

The more you understand the most common mental health conditions for new mothers, the sooner you can get help. Most women will discuss the symptoms of postpartum depression with their doctor immediately after delivery and at follow-up appointments.

The reasons for postpartum depression can vary. From having your baby through surrogacy to a child who suffered from medical malpractice, such as cerebral palsy negligence, all contribute to deteriorating a mom’s mental health. Consequently, you may become sad, irritable, lose interest in your regular hobbies, or experience difficulty concentrating.

Furthermore, if you are a victim of this, know that therapy, prescription meds, or a support group are all options for treatment. Your doctor may also suggest a new self-care regimen to help you get back on track.

  • H2O = H2Glow 

Farewell fatigue, and say hello to water. You’ll never understand what you are missing out on until you begin drinking the amount of water your body needs. Water, especially for a mother’s body, is miraculous. Here are some incredible advantages of water to help you get started:

  • Give you energy
  • Help you LOSE weight
  • Improve your complexion
  • Help you flush out toxins

The majority of mothers do not drink enough water. That means you’re not recharging your batteries properly and aren’t giving your body what it requires. Don’t do this to yourself. Drink your water. It’s simple, doesn’t take long, and can easily be incorporated into your current daily routine.

  • Adopt good eating habits 

When you’re short on time, it’s easy to choose unhealthy foods because they’re quick. You’re not adequately stoking your body when you eat at a drive-through, and you may feel sluggish. Consider meals to be nourishment; choose foods based on how they make you feel rather than their convenience. Creating and storing healthy snacks ahead of time is an excellent way to set yourself up to succeed.

  • Regular exercise is essential

Exercise is a healthy habit on several levels: it keeps your metabolism moving and helps promote cardiovascular and lung function. The CDC recommends getting around 150 minutes of moderate-intensity aerobic activity per week and at least two days per week of muscle bolstering activities. Another advantage of exercise is that it releases endorphins, a neurotransmitter that promotes feelings of happiness.

  • Include superfoods in your diet

One of the most acceptable ways to eat healthier is to keep a list of superfoods on your fridge and try to eat one of them at least once a week. The following are the top superfoods for health protection:

  • Blueberries
  • Oats
  • Pumpkin
  • Beans
  • Broccoli
  • Salmon
  • Yogurt
  • Soy
  • Tea (black or green)
  • Oranges
  • Turkey
  • Spinach
  • Tomatoes
  • Walnuts
  • Build your village

It’s natural to want quiet time together as a new family after the commotion of the birth and everyone wanting to meet your baby. Reach out to your coworkers, family, friends, or neighbors after you’ve spent a few days (or weeks) getting to know the ins and outs of motherhood. Most of your loved ones will gladly donate their resources or time in exchange for a few baby snuggles. Allow your in-laws or best friend to bring you dinner once a week. 

Request assistance from neighbors in mowing the lawn or shoveling the driveway. Moreover, call a friend to go shopping for you, take your dog for a walk, or run a load of your laundry.

  • Set a good example

Many mothers are inspired to be healthy and set an excellent example for their children (and possibly their partner). When you work to become a healthy mom, you’re also providing tons of great teaching opportunities for your family and preparing them for a lifetime of health. So take the time to explain why you prefer a healthy meal to a less-than-healthy alternative, or have them assist you in preparing a nutritious recipe.

  • Use positive self-talk

Being a new mother is both exciting and challenging. Some days you’ll feel like you’ve achieved so much, while you’ll wonder what you’re doing with your life to others. Remember that every new parent feels the same way. After all, being a mother is a hands-on learning experience. While you allow yourself to be a newbie in parenting, you can overcome your negative emotions by being your own biggest cheerleader.

  • Make sleep a priority. 

Getting sufficient sleep (7-8 hours) is the most effective way to enhance your overall health. Sleep repairs and regenerates your body, both emotionally and mentally, assisting you in becoming a healthy mother. Sleep is also essential for metabolism, learning, immune function, happiness, and long-term wellbeing.

Moreover, getting enough sleep can also help you feel more gentle and laid back during the day. Something that can be difficult when motherhood throws you for a loop.

  1. Take it easy 

Have you ever missed a morning workout because your baby woke up early? Don’t worry about it. Not every day will be ideal. But suppose you stay consistent and work steadily toward your objectives. In that case, you will develop healthy habits and achieve the lifestyle you desire for yourself and your family.

Yes, it takes patience and devotion, but it also requires giving yourself some leeway when choosing take-out over a home-cooked dinner one night. Tomorrow is always a new day, so get back to work. Giving yourself a hard time for missing the mark now and then will only make your aims seem even further away.


As a new mother, you must look after your child and yourself. It’s not always that we can’t make time for self-care; we often don’t think it is crucial. Nonetheless, taking care of yourself is as important as taking care of your baby.

So use these tips. Try your hardest and remember that anything you do to improve your physical and mental health will benefit your baby.