NIFS Healthy Living Blog

In today’s busy world, it’s easy to put self-care on the back burner. When there are seemingly endless deadlines at work that must be met, household chores to tackle, and a calendar that is jam-packed it can be extremely difficult to even think about taking time out for ourselves. This is why we must take just a few minutes out of our days. And, as Millennial as it may sound, we need to begin to give some love to ourselves so that we not only exist, but live life to the fullest.

Why Is Self-care Important?

There are many reasons to take care of yourself:

• Increase self-worth: Confidence, self-esteem, and feeling positive emotions about yourself can do wonders for you and those around you.
• Reduce stress: Constant stress can take a huge toll on your mind and body.
• Achieve work-life balance: You may find taking small breaks out of the day to focus on yourself not only helps you focus better on the task at hand, but also puts joy back into life outside of work.
• Improve physical health: There is no question that self-care is good for you mentally, but it’s important physically as well. Getting better sleep, eating more healthfully, being more active—all deliver numerous physical benefits.

As a dietitian, nutrition is one aspect of self-care that is extremely important to me. For some, this could mean eating a little dark chocolate every night, buying a new water bottle to drink ice-cold water all day, or making a smoothie every morning in place of the usual breakfast.

Ways to Care for Yourself

But what are some other ways you can practice self-care that aren’t nutrition-related?

• Call a loved one to chat for a few minutes.
• Practice saying “no” to avoid overextending yourself. (On the other hand, practice saying “yes” if you feel that a healthy dose of socializing would be good!)
• Take a stroll midday or once you get home—no matter the weather—and listen to an audiobook.
• Take deep, cleaning breaths—in through the nose, out through the mouth—before bed.
• Journal at the end of the day, even if it’s just a few quick notes.
• Sip a glass of hot tea and stare out the window.
• Listen to your favorite music while you take a hot shower or bath.
• Go get a massage.
• Sign up for a painting class with a friend.
• Book one of the less-expensive midweek flights to Florida for some sunshine.
• Visit the new restaurant you’ve been wanting to try.
• Take a drive with the windows down and music blasting (once it has warmed up).
• Visit a library and get lost reading a good book.
• Declutter your room and make your bed.
• Work on a puzzle or a coloring book.

Try to think of easy ways to practice self-care on your own. Items on this list might be relaxing for one person but could be a total nightmare for another. There is no right or wrong way to go about self-care. Just do what makes you happy. And remember, self-care is not indulgent. It is a must and it matters. Make sure some of your self-care techniques are easy to start and just take a few minutes of your day so that you can incorporate them into your daily schedule consistently.

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

Today, the realities of the human body immediately after giving birth are less mysterious than ever, a development some attribute to a changing climate around motherhood. In the past women felt like they couldn’t talk about the after-effects of having a baby, let alone caring for other children at the same time.

Everything Is Different and There Is Pressure from All Directions

People don’t talk about the messy postpartum “situations” that take place, the frustrating and sometimes painful process of figuring out breastfeeding, the wound care necessary for the area the baby came out from, oh and let’s not forget waddling around the house wearing whatever undergarments can hold everything together. And how about the best-kept secret of icepacks!

And how can we forget the added stressors of life in general. Maybe you’re hearing and feeling things like this:

• Make sure you work out during your pregnancy.
• Be sure to only gain 25–30 pounds throughout this whole 9 months.
• Don’t forget to take care of the other kid/kids you have.
• Please make sure that report is on my desk by 9am tomorrow.
• Clean the house.
• Work 40+ hours a week.
• Make dinner.
• Drive the older ones to school and sports.

And on and on and on…

DON’T PANIC! It’s natural to feel exhausted and unfamiliar in your new body and new life. From the time you become pregnant to the time that you give birth, each is a new beginning and an exciting chapter in your life.

The mental difficulties of pregnancy and the first few months after giving birth can be more challenging than the physical effects. Your body will begin to change from its previous state back to its new normal: shedding water weight, frequent trips to the bathroom (again), after-birth contractions as the uterus shrinks back down. If you are breastfeeding or not, there will be pain involved. Let’s not forget the hormonal change that will take place. All of this can lead you to having “baby blues” or feelings of postpartum depression. You are trying to adjust to a new life and a new baby, and these stressors can cause low self-esteem and doubt.

Tools for Confidence in the Postpartum Time

Do not give up! You are the same strong woman who just grew a child and gave birth, and you are who you have always been, but now you have someone else to share your strength with. The more you start to believe in yourself, the happier you will feel and be. Some stress relievers that helped me during my “baby blues” moments are the following.

Get Some Fresh Air

Getting outside for fresh air can help lift your mood. There are also many benefits of walking that include stress reducers. Take a walk by yourself, or take that precious new baby out for some fresh air.

Communicate

Having a new baby can make you feel as though you are alone. Making an effort to connect with friends, join a mommy and me group, or reach out to other moms can help you indulge in adult conversation and not feel isolated.

Take Time for Yourself

Ask for help. Making time for yourself will not only allow you a minute to breathe, it will also help you become a better mom by taking care of yourself.

Feel More Secure

Body confidence is typically the first issue that woman deal with after giving birth. Your body has spent the last 9 months stretching to make room for a growing baby. As long as that took, your body needs time to recover. Most of us do not bounce back as quickly as we would like and that’s okay. After having my first child, I felt like I bounced back better than I had anticipated, but the second one made me feel otherwise (and still does!). My body changed so much after having my second child. One of the hardest things for me was not feeling confident and realizing that this is my new body.

Love the Skin You’re In

Even if you don’t have anywhere to go, try to get up and make an effort every morning. Wear your favorite outfit, put on a little bit of makeup. Find a way to feel good about the day at the very beginning.

Make Time for Healthy Eating and Exercise

Probably the hardest of them all are these two! Without a doubt, eating healthy and exercising tend to be the last things on our minds after having given birth. The best advice I can give you is to plan ahead. During those months where nesting sets in and you have energy to get things done like the nursery and shopping, throw meal prepping in there as well so that you’ll have some healthy options ready to eat after the baby comes.

When it comes to exercising, once you are cleared after 6 weeks, start slow and build from there. Try bodyweight exercises, or walks working into a jog/run. When stay-at-home restrictions are lifted, find a friend to join you at the gym, find a class that you can ease intensity into, or join a program geared toward weight loss/strength. Find what fits you and your schedule.

The Toughest Job You’ll Ever Love

Well soon-to-be, new, and veteran moms, I am here to tell you that the world is unfair, the jobs we have as mothers will continue to be the hardest jobs we’ll ever have. We will have good days, we will have bad days; we will have days that we want to run, and days when we have conquered the world. There will be days where we ask ourselves why we decided to do this, and days where we doubt every decision we made. It will be a constant cycle, of good, bad, bad, good, and so on.

Whatever situation you are in currently, I can say with confidence that YOU WERE MADE FOR THIS and YOU CAN DO THIS! There is no greater creation than that of a woman. LOVE YOURSELF! TAKE CARE OF YOURSELF! and ASK FOR HELP!

This blog was written by Ashley Duncan, Weight Loss Coordinator. To Learn more about the NIFS bloggers, click here.