My Wellness Rituals and Diet Changes

Nurturing Mind, Body and Baby during Breastfeeding and Early Motherhood

Becoming a mother is a transformative experience that brings immense joy and love into our lives. As I embarked on this beautiful journey of breastfeeding and early motherhood, I quickly realised the importance of prioritising my well-being to ensure both my baby and I thrived. In this blog post, I’ll share my personal experience and …

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Establishing Self-Care Rituals:

During early motherhood, it’s crucial to carve out time for self-care, even in the midst of busy schedules. I discovered that incorporating simple yet rejuvenating rituals helped me restore balance and nourish my well-being. Here are a few rituals I found beneficial:

Morning Meditation or just Sitting in Silence:

Starting the day with a few minutes of mindful meditation allowed me to cultivate a sense of calm and presence. It helped me manage the inevitable ups and downs, promoting emotional well-being.

Relaxation Techniques:

Incorporating relaxation techniques such as deep breathing exercises, gentle yoga, or warm baths helped release tension and promote a sense of relaxation and rejuvenation.

Quality Sleep:

Getting adequate rest became a priority. I adjusted my sleep patterns to align with my baby’s routine, practicing good sleep hygiene, and seeking support from my partner or loved ones when needed.

Hydration:

Staying hydrated is crucial during breastfeeding. I made it a habit to drink plenty of water throughout the day, ensuring I was adequately hydrated.

Nutrient-Rich Foods:

I incorporated foods rich in calcium, iron, omega-3 fatty acids, and vitamins into my meals. This included leafy greens, dairy products, lean meats, nuts, seeds, and fatty fish. Some recipes with leafy greens and green smoothie you can find here.

Rituals play a significant role in my daily life, helping me stay happy and inspired, especially during the demanding journey of early motherhood.

My Wellness Rituals and Diet Changes - Yoga | Go With a Flow
My Wellness Rituals and Diet Changes - Nutrient-Rich Food | Go With a Flow

The Morning Coffee Ritual with a Healthy Twist

The first rays of sunlight peek through the curtains, and you awaken to the gentle coos of your little one. It’s a new day in the beautiful journey of motherhood, and as a new mom, you understand the importance of nurturing your own well-being alongside your baby’s. One cherished moment that many mothers look forward to each morning is their coffee ritual. But during breastfeeding and early motherhood, it’s essential to make choices that not only satisfy your caffeine cravings but also support your overall health and energy levels.

The Coffee Craving:

For many, that first cup of coffee is non-negotiable. Its warmth and aroma awaken the senses and provide a comforting familiarity amidst the whirlwind of motherhood. Fortunately, you can continue to enjoy coffee during breastfeeding, but with a few considerations. It’s best to limit your caffeine intake to about 200 to 300 milligrams per day, roughly equivalent to one 12-ounce cup of coffee. This ensures that your baby isn’t exposed to excessive caffeine through breast milk.

A Healthy Twist:

To enhance the wellness aspect of your morning coffee ritual, consider these healthy alternatives and additions:

  1. Decaf Coffee: Opt for decaffeinated coffee if you’re concerned about caffeine intake. Decaf coffee offers the same comforting taste without the stimulating effects.
  2. Herbal Teas: Explore caffeine-free herbal teas like chamomile, peppermint, or ginger. They not only provide a soothing beverage but can aid digestion and calm your nerves.
  3. Healthy Creamers: Instead of heavy cream or sugary syrups, try almond milk, oat milk, or coconut milk as dairy alternatives. These options are lower in calories and can add a delightful creaminess to your coffee.
  4. Mindful Sipping: Take your time to savor each sip. Use this moment for a brief meditation or deep breathing exercises to set a positive tone for the day.

Pairing with a Nutrient-Packed Snack:

The morning coffee ritual pairs beautifully with a healthy snack to kickstart your day. Consider these options:

  1. Greek Yogurt with Berries: Greek yogurt is rich in protein, and berries provide antioxidants and essential vitamins. This combination offers a delicious and nutritious start to your day.
  2. Avocado Toast: Whole-grain toast with smashed avocado and a sprinkle of chia seeds not only tastes heavenly but also provides healthy fats and fiber.
  3. Apple Crumble with Yogurt: Indulge in a delightful bowl of apple crumble topped with creamy yogurt. This treat not only satisfies your taste buds but also provides a nutritious twist to your morning routine. The recipe of the Apple Crumble is here.

As you sip your morning coffee and relish your healthy snack, remember that these moments of self-care are essential for your overall wellness. They provide you with the energy and nourishment needed to care for your little one and yourself throughout the day. By making mindful choices in your morning routine, you’re nurturing both your well-being and your journey as a new mom.

My Wellness Rituals and Diet Changes - Apple Crumble | Go With a Flow
My Wellness Rituals and Diet Changes - Apple Crumble & Coffee | Go With a Flow

Yoga with Your Baby

Incorporating wellness into your daily routine can also involve your baby. Try practicing yoga together! Gentle yoga stretches and poses can be a bonding experience for both you and your little one. Lay out a comfortable yoga mat or blanket and place your baby nearby, where they can see you. Here are a few simple yoga poses to get started:

  • Baby and Me Downward Dog: Assume the classic downward dog pose with your hands and feet on the mat. Your baby can lie on their back, facing you, on the same mat. This allows for eye contact and bonding as you both stretch.
  • Baby Plank: To do a Plank with Your Baby, place your baby on your back while holding a plank position, creating a fun bonding experience that also strengthens your core.
  • Boat Pose with Baby: Sit with your legs extended in front of you. Place your baby on your shins, facing you. Gently lift your legs and your baby to create a “V” shape. This playful boat pose engages your core and allows for interactive fun with your baby, making yoga an enjoyable bonding experience.

Yoga with your baby is not only a fantastic way to bond but also an excellent opportunity to introduce them to healthy habits from an early age. Just remember to keep the practice gentle and enjoyable for both you and your baby. More about Yoga with your baby you can read here.

My Wellness Rituals and Diet Changes - Yoga with your baby 1 | Go With a Flow
My Wellness Rituals and Diet Changes - Yoga with your baby 2 | Go With a Flow
My Wellness Rituals and Diet Changes - Yoga with your baby 3 | Go With a Flow

Connecting with Nature for Inner Balance

Amidst the whirlwind of new motherhood, it’s easy to find solace in the simple yet profound act of connecting with nature. Stepping outside with your baby can be a refreshing and rejuvenating experience, providing both of you with a much-needed change of scenery and a breath of fresh air.

Morning Strolls in Nature:

Consider incorporating a morning walk or stroller ride into your daily routine. Whether it’s a nearby park, a quiet forest trail, or simply the neighbourhood streets adorned with blossoming trees, spending time in nature can have a calming and grounding effect.

Benefits of Nature for New Moms:

  • Stress Reduction: Nature’s serene beauty can help reduce stress and anxiety. The sights and sounds of birds singing, leaves rustling, and the gentle caress of the wind can be remarkably soothing.
  • Mood Enhancement: Exposure to natural light and greenery can boost your mood and enhance feelings of well-being. This can be particularly beneficial if you’re experiencing postpartum blues.
  • Physical Activity: Morning strolls in nature provide light physical activity, helping to boost your energy levels and support your overall fitness.
  • Bonding Time: It’s an opportunity to bond with your baby in a peaceful environment. Babies often enjoy observing the natural world around them, and these early nature encounters can spark their curiosity.

Mindful Moments:

As you venture into nature with your baby, practice mindfulness. Pay close attention to the details of the natural world—the colors of flowers, the textures of tree bark, the sensation of a gentle breeze. These mindful moments can deepen your connection with both your baby and the world around you.

So, as you savor your morning coffee and healthy snack, consider taking your wellness routine outdoors. Embrace the serenity of nature, the nourishment of a wholesome snack, and the joys of bonding with your little one through yoga. These combined rituals will not only nurture your well-being but also create lasting memories in this special chapter of motherhood.

My Wellness Rituals and Diet Changes - Connecting with Nature | Go With a Flow
My Wellness Rituals and Diet Changes - Connecting with Nature 2 | Go With a Flow

Seeking Support:

Navigating early motherhood can be overwhelming, but reaching out for support can make a significant difference. I found solace in connecting with other mothers, attending breastfeeding support groups, and seeking advice from healthcare professionals. Surrounding myself with a supportive community helped me feel understood and encouraged during this transformative period.

As I embarked on my breastfeeding and early motherhood journey, prioritizing my wellness became paramount. By establishing self-care rituals, embracing mindful eating, and seeking support, I was able to nurture both my body and mind while providing the best care for my baby. Remember, each mother’s experience is unique, so it’s essential to listen to your body, trust your instincts, and adapt these wellness practices to suit your individual needs. By nurturing yourself, you’ll create a solid foundation for a joyful and healthy motherhood journey.