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It’s no secret that getting a good night’s sleep is vital for physical and mental development, no matter your age. If you don’t get enough sleep at night there is a risk of heightened anxiety and depression and even long-term health issues. Every child is different of course – some children find it easy to fall asleep at the drop of a hat. But, others either fight sleep or struggle to wind down.
In this article, we will discuss, not only why sleep is important but what to do if your child has trouble falling asleep. I will also list some natural sleep remedies for kids, which will help them to learn how to sleep at night time so bedtime is a much easier experience for both parent and child.
Why is sleep important for children?
Sleep is the activity in which your body recovers so you can continue to function at your best every day. Sleep also promotes a healthy brain and balanced emotional well-being, as well as optimised physical health and increased concentration. You can improve your memory and get the most out of your day because you feel more energetic after a good night’s sleep.
A child’s sleep pattern becomes a problem if it affects everyone’s emotional and mental well-being. If you are spending hours comforting your child because they can’t sleep at night, then you are both not getting the required time to recharge your batteries – and mum should be sleeping well too! Even if it’s difficult to be apart at bedtime, it is important to notice that you are in fact experiencing a sleep problem, and once sorted, you will both feel happier, as well as enjoy each other’s company when you have both slept well.
How do sleep cycles work?
At night we experience different levels of sleep which we call REM and Non-REM sleep cycles. They are both different stages of sleep required to increase sleep hygiene for a good nights sleep. Below is a diagram from The Sleep Council that shows an example of how these sleep cycles occur.
“We get our deep sleep towards the beginning of the night and our lighter sleep in the early hours of the morning,”
After each sleep cycle which is usually around 90 minutes (less in babies), we experience a partial awakening. Generally, we would just turn over and fall asleep, however, if anything has changed then that change would cause us to wake up. Therefore, it is essential to keep a child’s sleep conditions consistent throughout the night.
A child who is rocked to sleep will likely wake up at each cycle to then be rocked back to sleep. Likewise, if a child has learned to fall asleep on their parents then that is the condition they will look for to go back to sleep. Thus, we need to change these habits and help them self-soothe so that when they do wake up, they can settle themselves back to sleep again without needing their parents.
How much sleep should your child be getting?s
Some children require more sleep than others, but how much sleep do kids really need? Remember if your child is not getting enough sleep, they may act like they are full of beans, when in fact, they may be overtired. I have created an infographic below which shows the recommended guidelines for how much sleep a child should get depending on their age (click on the image to expand – and pin to share!)
Signs that your child is getting poor sleep – negative health effects of not sleeping enough
Apart from being overtired and seemingly finding a ‘second wind’, there are other symptoms that you can look out for that indicate poor sleep. These are:
Tiredness
Difficulty concentrating
Irritability
Slurred speech
Nodding off during the day
Frustration
Trouble remembering things
Factors that prevent children from sleeping – sleep problems in children
Some children find it very difficult to go to sleep, and this could be down to underlying issues like ADHD, insomnia, sleep apnea (where breathing repeatedly stops and starts) or environmental factors that may require medical advice from a doctor or a sleep consultant for treatment or management. Below are some reasons why children may find it hard to go to sleep.
Night Terrors
Night terrors often happen to children between the ages of 4 and 12 years old and are different from nightmares or dreams related to anxiety. Night terrors tend to occur about an hour or two after falling asleep, and the first sign is your child seems to be awake but they are screaming uncontrollably.
Despite looking like they’re awake, your child is in fact sleeping, and they may not be able to recognise who you are. They will be unable to communicate and they are probably confused so it will also be difficult to comfort them. It is advised you try not to wake them but sit with them until the night terror passes, which is usually after five minutes. It is, of course, distressing to see your child go through this, but they won’t remember the night terror in the morning, and they generally grow out of this stage.
Nightmares
Nightmares can be caused by worries, nasty accidents, bullying or any other kind of abuse. Children can usually remember their dreams and would probably need to be comforted to get back to restful sleep. You can help your child by encouraging them to talk about their dream and if it helps them, to draw a picture as well.
This way you can find out the cause of the upset and work out the type of support your child needs. My eldest suffered from anxiety resulting from external environmental issues, and we got to the bottom of his worries by talking with him and attending a Multi-Family Anxiety Group session which provided us with great tips to help him settle at night.
Waking through the night
When a child wakes through the night, it can be tiring for the whole family. Check to see if there is anything that is causing them to be upset or unsettled, for example:
Are they unwell?
Are they too hot or too cold?
Are they worried about something?
Do they have a wet/dirty nappy/bed?
Try to let your child resettle themselves to sleep, but if they’re really distressed, then a cuddle may calm them down. Avoid letting them sleep in your arms in your bed or using sleep medicine for babies as these actions may kickstart the bad habits again or start new ones.
Make them realise slowly but surely that their bed is the right place to sleep on their own and that nothing will harm or upset them when they’re sleeping. If they’re thirsty, then try limiting liquids to just water as milk and juice contain sugar. Avoid giving too much water, however, otherwise, they may wake in the night because of a full bladder. Sleep inducing foods like a banana with crackers can be a good natural sleep aid for kids due to high levels of tryptophan and serotonin.
Your child wants to sleep in your bed
Some parents don’t mind having their child sleep in the bed with them, but if you’re trying to settle your child to sleep by themselves and help them sleep better at night, then taking this approach is counterintuitive. When s/he cries, and you take them into your bed, you are developing a habit that will be hard to break later.
Again if your child wakes and tries to get into your bed, soothe them and then take them back so they can settle again in their own bed. Attaching a bell to your door will let you know when they come in at night if you’re generally asleep when this happens. The aim here is to teach your child to sleep on their own, and it is essential to not forget this ultimate goal.
But how do you help your child to fall asleep in their own bed? Below are some tips to help your child fall asleep on their own.
Plan for the nighttime
Coaxing your little one into sleeping in their own bed isn’t going to be easy, so make sure you think of a plan to help the process go more smoothly. Begin by encouraging your child to spend more time in their bedroom during the day to get them used to the area. You should also try and bring up the topic of bedtime as much as you can, enforcing the idea that kids and parents sleep in separate beds. Normalising the idea in this way can help your child to see their own bed as less of a threat, and leave them with the right frame of mind.
Plan your night by creating a bedtime ritual, and sticking to it. Bath time followed by a good bedtime story while your child is tucked up in their bed is the best way to get them ready for a peaceful night’s sleep. There are lots of books that have been written with the aim of preparing children for sleeping alone, so it’s a good idea to look for the perfect story to make the transition easier.
How to help your toddler fall asleep faster at night – make them comfortable
Discuss the issue with your child to try and find out what it is that’s making them so reluctant to sleep alone. Doing so could help you think of ways you can ease the transition, such as a kids’ sleep aid like a night light or some soft bedtime music which is a great sleep aid for toddlers too, to encourage them to drift off.
If your little one is still having a tough time adjusting, consider taking a fold-up bed into their room for a few nights and sleeping on the floor. While this might seem like a step backwards, it could help make them feel more comfortable in their own bed. Gradually move out of their room and back into your own, and your child should rest in the knowledge that you’re close by and will hopefully sleep soundly.
Another great sleep aid for children to keep them comfortable could be to lend them a t-shirt or clothing item of yours that has your scent or give them a new soft toy to cuddle up with, which could double up as a toddler sleep aid too. Avoid sleeping pills for kids, as they may become reliant on them to help them sleep.
Natural sleep aids for kids – proven remedies for better rest – praise them for being so brave
After your child has spent all night in their bed, make a fuss of how proud you are of them the next morning. Reinforce their behaviour with small treats after each successful night’s sleep and they will recognise how well they’ve done and want to keep it up.
Once your child is settled, help them love their bedroom even more by re-decorating it with colours or designs of their choice. To ensure both of your night times are as peaceful as possible, you should also consider some blackout blinds to stop them from waking at the crack of dawn or being disturbed by streetlights. More about blackout blinds later.
You can encourage them further by providing them with a safe haven in their bedroom – a place they can personalise and treat as their own. Customising the bed and furniture can motivate them to want to go back to their bed when they wake up. If your kids share a bed then children’s bunk beds may be the most suitable for the bedroom so there is more space for other furniture.
My boys used to have their own room, but each had a bunk bed which they customised. Check out my eldest’s old bunk bed below from Room to Grow which he treated as his safe place, which stopped the frequent wake-up calls during the night.
Jubilee Bunk Bed in Ivory White from Room to Grow
Jubilee Bunk Bed in Ivory White from Room to Grow
Sleeping too much during the day
After the age of three, most children won’t need to nap during the day anymore. If your child is still napping during the day, start reducing their naps otherwise they will not be tired enough to go to sleep early in the evening. Travelling to and from school can be a time when some children nap so try to keep your child awake with snacks or activities.
Sensory issues
Sometimes children have sensory issues that impact their sleep at night. For example, if your child is sensitive to noise, then they are likely to be affected by noise at night. The sound made by the house or central heating can be enough to wake up a child with sensory issues.
To combat this, block out the sounds with some white/pink noise or music. Some children are sensitive to touch and will remove their covers at night time. As a result, they can become too cold and wake up during the night. Combat this sensory issue by using a thinner sheet and increasing the room temperature slightly.
Using sleep medicines for children
Again, avoid sleeping medicine for kids as they can get used to them and more often than not, you can make the situation better by using a natural sleep aid for children instead.
How to help kids sleep better at night – natural sleep remedies for kids
There are some natural remedies that may help kids sleep better during the night. Here are some more ideas below:
Establish a good routine
Encouraging healthy sleep routines is essential, as they condition your child to know when bedtime is due. A step-by-step routine will teach your child the order of events that will lead up to bedtime. A short routine may include a bath, putting on pyjamas, brushing teeth, reading a story and/or listening to music.
It is essential that you manage your child’s environment and their behaviour before settling them to sleep. Try to look for situations that may interfere with their sleep and then you can follow simple tips that will help them get more rest at night, in turn promoting daytime alertness and treating recognised sleep disorders.
Ensure that your child learns the difference between day and night by providing a lovely peaceful atmosphere with dull light at bedtime, with calm voices and less contact and conversation. Learning the difference between day and night early on is a natural sleep aid for babies who take their cues from the ambience in the room and a well-structured routine.
Choose activities that are relaxing – avoid lively games, and technology as these activities inhibit sleep. Using soft furniture like bean bag chairs will help your child to feel warm and cosy during bedtime. The below bean bag chairs from Just4Kids are perfect for the nighttime routine as your child can read happily and comfortably before you initiate going to bed.
Try to keep your routine to around 20 – 30 minutes with a definite endpoint, which may be turning the light off or saying goodnight. A goodnight phrase like “Goodnight, sleep tight” if repeated every night can be a signal to the child that it is time to settle for bed. If your child needs more or less sleep than others, then you will need to accept this as part of their character. If you put them to bed too early, they will lie restless, which may increase their anxiety. If you put them to bed too late, then they will be overstimulated and irritable.
Try to place your child down when they are drowsy but awake, as your ultimate goal is to teach them to fall asleep without any assistance. This is difficult, especially if they are used to using you as a sleep aid. Some children may want you with them in their room while they settle and you can gradually remove yourself by following steps to remove the habit without causing further anxiety to your child. You can find more information here about how to break the vicious circle and expose your child to sleeping on their own in small manageable steps.
One of the best sleep aid for kids is maintaining consistent bed and wake-up times, so their body clocks will condition naturally. Try to be firm with your routine, so your child knows you mean business, but don’t shout or raise the anxiety levels at bedtime as this is counteractive behaviour. Keep things calm and boring at night time, so the only fun thing to do at night is to go to sleep.
Changing behaviours and rewarding good behaviour
Children will start to learn that different behaviours will lead to different outcomes. They will begin to link these behaviours and anticipate what will happen next. During sleep, if you consistently run to hug your child when they cry at night, then they will expect all their cries to end up with you hugging them.
This is because you are ‘rewarding’ your child with your attention. And, don’t forget that even your irritability through sleepiness is a reward too! So, when you are trying to encourage good sleep, start by rewarding them through simple steps. If your child gets into bed, reward them for that. Keep an eye on when they are doing something positive so you can reward them straight away.
Once the behaviour is well-established, you can slowly start to reduce the rewards until they stop. Try to ignore difficult behaviour as well and remember that even punishing your child is giving them attention, so you want to minimise attention as much as possible as this will be less rewarding for your child. Once you give out a reward, remember to not take it away.
Most children will feel rewarded when you show you are pleased with their efforts through cuddles, snacks, stickers and/or rewards charts. Again, start with small goals like going into their bedroom when their parents ask them then expand to settling to bed and sleeping once parents have left the bedroom.
Best natural sleep aids for kids – Remove screens and technology from the bedrooms
The best natural sleep remedies for kids – Exercise regularly
Getting plenty of fresh air and exercise during the day doubles up as a natural sleeping aid for children and helps them to settle to sleep easier at night. Make sure the exercise is not too close to bedtime, or they won’t have enough time to wind down. Activities like running, walking, scooting to and from school and/or riding a bike during the day, can help kids to tire themselves and prepare their bodies for deep sleep later in the evening.
Child and toddler sleep remedies – avoid sugary food and drinks at night
Caffeine in chocolate, sweets and sugary drinks can keep the brain up and more alert at night time. Avoid eating and snacking for two hours before bedtime as digestion could keep your child up too. If they are hungry and need a snack, then crackers are good with a little bit of chamomile tea, warm milk or a banana (as mentioned before), as these foods induce a chemical called tryptophan which helps you to rest. Make sure they drink plenty of water during the day, so they don’t ask for much at night – this will help with reducing night-time toilet visits!
Natural sleep aids for kids – Set up the bedroom for sleep
One of the most important tasks to help your child sleep better at night is to set up their bedroom for success.
Below are some sleep aids that can help set a child’s bedroom up for sleep success!
Blackout blinds/curtains and comfortable mattresses
Kitting your child’s bedroom out with blackout blinds or curtains will help to block out the light coming from outside and settle your child to sleep at bedtime (they make great natural sleep aids for toddlers too). If you don’t have any in the bedroom, you can find some blackout curtains at Julian Charles or the below blackout blinds from Terrys Blinds* to help your child go to sleep in a dark room, especially during the summer when the sky gets dark much later.
Primary Blackout Roller Blind Noir from Terry’s Fabrics. Buy here*
Aim to change your mattress when your child experiences significant growth spurts so they have enough room to move about and feel comfortable. The right mattress is also vital for correct support of growing bones and muscles as well as holding the spine in a proper position when laying down. Don’t buy second-hand/hand-me-down mattresses as they do not provide the right comfort for growing children and they could present a health and safety hazard. Opt for hypoallergenic, ergonomic mattresses to avoid the onset of disorders like asthma, eczema or rhinitis.
Pillows and bedsheets can make a difference too
It’s important to get a good quality bedsheet, preferably not synthetic fabrics which trap heat and lead to poor sleep quality, restlessness and frequent waking.
Quality cotton and silk sheets are more comfortable and can help your child self-regulate their temperature, leading to a more restful sleep.
Sleeping in incorrect positions can place stress on the neck and back, so pillows are designed to minimise the stress and support the head at a comfortable level. They also take the pressure off the cervical area and straighten the spine.
Unlike other pillows, The Dual Pillow has a unique pillow-in-pillow design and is clump-resistant, so it keeps its shape every night.
The FOAMO is a fully adjustable pillow, made (literally) for your child. You can stuff or unstuff this fully customisable pillow at home, to create the right plumpness, and the cooling, gel-infused memory foam soothes pressure point pain and encourages healthy joint alignment.
Black out the light with an eye mask
An eye mask can block out external light stimuli which can become a constant disruptor during sleep, especially during the summer when the sun comes out earlier and it gets dark later.
An eye mask can help your child reach REM sleep faster and enjoy a deeper sleep.
Children with special educational needs might need extra support to help them sleep and a weighted blanket is engineered to melt away anxiety and bring in calm for a deep, restorative sleep.
The weighted blanket offers gentle pressure and the soft blanket with a 100% Eucalyptus Silk thread cover and shell helps keep hot sleepers cool.
Having a sleep aid in the room like the 5-in-1 Glow Dreaming Premium Bundle, which is scientifically engineered for sleep can help your child relax and switch off before bed.
The Glow Dreaming uses 5 proven techniques to help your child sleep. These are:
Red light – NASA uses specific red LED light therapy to help its astronauts sleep. The same technology is used in the child’s bedroom.
Organic, medicinal essential oil, which is designed to relax the muscles and calm your child’s mind before falling asleep.
Humidifier emitting mist – The Glow Dreaming also emits a cool mist technology and acts as a humidifier to ease breathing, prevent snoring and create an ideal sleep environment for your child.
Pink noise – The Glow Dreaming uses Pink Noise, a combination of sounds naturally found in nature, which studies have proven is the best sound for sleep.
24/7 support – The bundle also comes with a customer care team and will personalise your program to make the sleep process as easy as possible.
Enhancing sleep with the Crane 2.0 4-in-1 Humidifier
As we explore natural ways to improve our children’s sleep, it’s essential to consider the environment in which they rest. One impactful addition to creating a serene sleep space is the Crane 2.0 4-in-1 Humidifier, which stands out as an innovative solution, designed to offer more than just humidification.
Why choose the Crane 2.0 4-in-1 Humidifier?
Ultrasonic Cool Mist: The Crane 2.0 humidifier emits a soothing cool mist that can alleviate congestion and coughs, making it easier for your child to breathe and fall asleep. This feature is particularly beneficial during cold and flu season or for children with allergies.
Sound Machine: With built-in soothing sounds, the humidifier doubles as a sound machine. This can help drown out household noises, providing a consistent and calming sound background for sleep.
Aroma Diffuser: While direct application of essential oils on the skin or ingestion is not recommended without medical advice, the Crane 2.0 offers a safe way to use these natural scents. By adding a few drops of child-safe essential oils to the humidifier’s aroma diffuser, which is a vapour pad you take out, you can create a relaxing atmosphere conducive to sleep. You may need to purchase more vapour pads and essential oils here.
Optional Nightlight: The humidifier comes with an optional nightlight featuring various colours. This can be used to provide a soft, comforting glow that helps ease the fear of the dark, making bedtime a less stressful experience.
If you’re interested in adding this versatile tool to your child’s sleep routine, further details and purchase options are available directly on the Cheeky Rascals website. This 4-in-1 humidifier not only aids in creating a healthier sleeping environment but also offers the benefits of aromatherapy, white noise, and gentle lighting, all in one device.
What can help a child fall asleep? Essential oils and sprays can create a relaxed environment
Some essential oils can help relax kids into a deep slumber. This Sleep Enhancer Spray from Aeyla** contains notes of lavender, while chamomile and aloe vera create a feeling of calm and help your child fall asleep faster.
Natural sleep remedies for children – Relaxation techniques
Relaxation techniques like massage, warm baths, and mindfulness are great ways to help your child feel more relaxed before sleep and can also act as toddler natural sleep aids. Yoga music at night helps children sleep at night and once established, you can slowly start to take the music element away.
What can I give my child to help them sleep? – Melatonin for kids
You may hear a lot about doctors offering melatonin to help kids with extra needs sleep better. But, are melatonin sleep aids safe for kids?
Melatonin is a hormone that we make naturally in our bodies when it gets dark. We produce it at night time to help us sleep, which is why it helps to put your child in a dark environment and dim the lights in the run-up to bedtime.
Screen activities like watching TV or playing on a computer emit a blue light which can inhibit melatonin production, so it is best to avoid these activities before bed. Some children, particularly those on the autistic spectrum, are prescribed melatonin as sleep medicine for kids. If this is the case for your child then continue your sleep routine and make sure your child is comfortable in appropriate bedtime conditions so the melatonin can work effectively.
What can I give my child instead of melatonin?
Safe alternatives to melatonin could include supplements that contain magnesium first. Our boys take these magnesium gummies* before bedtime and it helps them to relax. Researches believe magnesium may relax the central nervous system to help people sleep better.
Zarbee’s Kids 1mg Melatonin Chewable Tablet Drug-Free & Effective Sleep Supplement Easy to Take Natural Grape Flavor Tablets for Children Ages 3. Buy from Amazon here*
Children’s sleep remedies – Changing your child’s sleep time
If you are trying to move your child’s bedtime to an earlier or later time, then a bedtime routine can help. Avoid changing the time drastically and opt for a gradual approach by moving the time to around 15 to 20 minutes every night. Children who fall asleep late or early need to have their body clocks shifted. Below are some options for teaching your kids how to get to sleep early (or later):
Natural sleep aids for kids – Create a set sleep time for kids every day – including weekends
Some parents let their children fall asleep late or sleep in, generally during the weekends, which is not a good idea as this late bedtime bleeds onto the next evening. Try to have a fixed get-up time for every day of the week and help your child settle by providing a lot of natural light in the morning and toning down that light from late afternoon onwards. Encourage your child to eat their breakfast by natural light, in the garden or by a window, or even walking to school etc. Sunglasses are suitable for avoiding bright light when it’s getting late in the day (and also healthy for their eyes!)
If you have a child who falls asleep and wakes up too early, then you can reverse the advice, by exposing your child to bright light in the late afternoon/early evening and avoiding light in the mornings. As you gradually move your child’s bedtime schedule later by 15 minutes, try to delay their breakfast time too.
Getting your child to sleep during special times – like Christmas!
During special times like Christmas, again, stick to the tips above like fresh air and exercise. Take your children on a winter’s walk to the park, on an adventure trail or for a bike ride. If it’s too cold or wet to keep them outside for too long, then take them swimming. Physical exercise throughout the day will ensure they are tired by the evening, making it easier for them to fall asleep.
Natural sleep aids for children – Santa won’t arrive if they’re awake
This classic statement works wonders for getting little ones off to sleep. Father Christmas never visits when children are awake, so depending on your view about Santa, you can encourage your child to sleep so Santa can drop off his presents in time for Christmas.
Use Christmas as part of the bedtime routine
Read a Christmas bedtime story or two to your child, then turn off the light and sing them some Christmas carols. Even if you can’t remember all the words to the verses, a softly sung or hummed carol can do wonders to help your child drift off to sleep.
A new magical bed
For the ultimate ruse to get your child into bed, consider investing in a Julian Bowen mid-sleeper bed. A fantastic multi-purpose bed can be fun not just at night time but during the day too. If you can’t afford to get a new bed, then decorate their normal one with Christmassy crafts, like tinsels and any Christmas cards they received from friends and family.
Helping your child to settle by themselves is one of the best skills you can teach them as this technique will run through to when they’re adults as well. It’s important not to feel guilty either (which we all feel), if you don’t always succeed. A loved and happy child will eventually learn to become more independent to sleep on their own.
If you have any comments, questions and/or tips on how to help your child sleep better, please do not hesitate to comment below.
Resources
Here to help you with sleep problems, Hertfordshire Community NHS Trust – https://www.hct.nhs.uk/m
Encouraging good sleep habits in children with learning disabilities, Research Autism, Dr Paul Montgomery, University of Oxford, Dr Lucy Wiggs, Oxford Brookes University – http://www.researchautism.net/
Herbal sleep remedies that help kids sleep at night?
Herbal remedies to improve sleep quality?
Is there a natural sleep aid for teenager?
I am not a doctor, but try some of the natural remedies and strategies above. If you’re considering any of these for your child, it’s important to consult with a healthcare professional or specialist first to ensure they’re safe and appropriate.
Is there a sleep aid for children over the counter?
The availability of over-the-counter (OTC) medications for children can vary, and their use, especially for sleep, should always be guided by a healthcare professional. If you’re considering an OTC sleep aid for a child, always consult with a pharmacist or doctor beforehand.
Melatonin is typically available by prescription rather than over-the-counter for children, especially for those with sleep disturbances related to conditions like ADHD or autism. If you’re considering melatonin for your child, you’ll need to discuss it with a doctor.
Diphenhydramine is an antihistamine, which can be found in some OTC allergy and cold medications and may have sedative effects. It’s occasionally used as a short-term sleep aid, but it’s not recommended for regular or long-term use for this purpose in children.
Some parents opt for herbal remedies like chamomile or valerian, which can be found in teas or supplements. Homoeopathic remedies are also available, though their efficacy remains a topic of debate. Always make sure any product you’re considering is appropriate for children and check dosages carefully.
Some OTC products are marketed to help children relax or sleep. These might include baths or lotions with calming ingredients, such as lavender. While they might not act as sedatives, they can be part of a relaxing bedtime routine.
No matter the remedy or product, it’s crucial to read all product labels, understand potential side effects, and discuss any sleep concerns or potential treatments with a healthcare professional. They can provide guidance tailored to your child’s specific needs and circumstances.
How do I treat sleep apnea? Can natural remedies help?
Sleep apnea is a serious medical condition where breathing repeatedly stops and starts during sleep. The most common type is obstructive sleep apnea (OSA), which occurs when throat muscles intermittently relax and block the airway during sleep.
While natural remedies can’t ”cure” sleep apnea, they must help relieve some problems or reduce the severity, for example, positional therapy (sleeping on one side), treating allergies, using a humidifier and avoiding heavy meals before bedtime. Also, maintaining a regular sleep schedule can help too. Some studies suggest even singing can strengthen the muscles in the airway, making them less likely to collapse.
What are some quick remedies for people who have a clogged nose and are struggling to get sleep?
A clogged or stuffy nose can interrupt. Here are some quick remedies to help alleviate nasal congestion:
Prop your child’s head up with extra pillows or elevate the head of their bed. This can help reduce nasal congestion and promote drainage.
Place a warm cloth over your child’s nose and forehead. This can help open nasal passages.
Use a neti pot or saline spray to rinse nasal passages. This can help remove mucus and allergens. Make sure to use distilled or previously boiled water and ensure the device is clean.
Breathe in the steam from a hot shower or bowl of boiling water. This can help open the nasal passages. Adding a few drops of eucalyptus oil might enhance the effect, but be cautious if your child is sensitive to strong smells.
Drink plenty of water, herbal teas, or broth to help thin mucus.
Use a humidifier in your child’s bedroom. Moist air can help reduce nasal congestion.
Over-the-counter nasal sprays can be effective for quick relief but shouldn’t be used for more than a few days consecutively as they can lead to rebound congestion.
Saline sprays can help moisturise the nasal passages and remove trapped debris.
Over-the-counter decongestant pills may offer relief. Always use them as directed and ensure they don’t interact with any other medications your child may be taking.
Breathing strips can be placed on the bridge of the nose to help increase the space in the nasal passage, making breathing easier.
Sipping on warm beverages like herbal tea can help soothe the inflamed lining of the nose and throat.
If your child is allergic to something that causes nasal congestion, try to avoid or limit exposure, especially in the bedroom. This includes pet dander, dust mites, pollen, etc.
Applying a vapour rub containing menthol, camphor, or eucalyptus to the chest or under the nostrils can help clear nasal passages.
A drop or two of peppermint or Eucalyptus essential oil on your child’s pillow or in a diffuser can help open up the nasal passages.
Remember, if nasal congestion persists or is accompanied by other severe symptoms, it’s essential to consult a doctor. Chronic nasal congestion could be a sign of an underlying condition like chronic sinusitis, allergies, or other health issues that require medical attention.
What is a normal oxygen level for a child while sleeping?
The oxygen saturation level, often measured by a pulse oximeter, indicates the percentage of haemoglobin in the blood that’s saturated with oxygen. In general, a healthy oxygen saturation level (SpO2) for children and adults, whether awake or asleep, should typically be between 95% and 100%.
However, during sleep, it’s not uncommon for the oxygen level to drop slightly. Transient drops below 90% can occur, especially during REM sleep or with brief awakenings. But these drops are usually brief and return to the normal range quickly.
For children with specific medical conditions, such as certain heart or lung diseases or sleep apnea, the oxygen levels might be lower.
It’s crucial to understand that the “normal” range can vary based on individual circumstances, and a pulse oximeter reading should be interpreted in the context of the overall clinical picture. If there are concerns about a child’s oxygen saturation levels during sleep, a paediatrician should be consulted, and a sleep study or polysomnography might be recommended to assess sleep quality and oxygen levels throughout the night.
What vitamins help kids sleep?
Here are some vitamins which may help kids sleep, although, as always, it is very important to consult your doctor first:
The Badger Balm Sleep Balm* is also not a vitamin but a balm which uses essential oils to help calm thoughts and clear the mind.
How should my child dress for sleep comfort?
Dressing your child for sleep comfort involves considering factors such as the room temperature, the season, the child’s age, and the materials of the clothing.
Choose breathable, natural fabrics like cotton. It helps regulate body temperature and wicks away moisture. Avoid materials that can cause overheating or trap sweat, such as polyester.
Pyjamas should fit well but not be too tight. For babies, avoid any clothing with loose strings or ties that can be a choking hazard.
It’s often better to dress your child in layers so you can easily adjust for comfort. For instance, a short-sleeve onesie with a light sleep sack can be suitable for many conditions.
Babies, especially, are at risk for SIDS (Sudden Infant Death Syndrome), and one of the risk factors is overheating. Avoid heavy blankets, quilts, or too many layers. If your baby’s neck or back feels sweaty, they may be too warm.
The recommended room temperature for sleeping is generally around 18-21°C (65-70°F). You might need to adjust the child’s clothing based on the actual room temperature.
How much crying is involved in sleep training?
The amount of crying involved in sleep training largely depends on the method you choose, your child’s temperament, and their specific sleep issues. There are various sleep training methods, and some involve more crying than others. Here are some methods:
Extinction (Cry It Out): You let your child cry until they fall asleep without any interventions. The amount of crying is high, especially on the first few nights.
Gradual Extinction (Modified Cry It Out or Ferber Method): You let your child cry for specified, gradually increasing intervals before checking on them or comforting them briefly. The amount of crying is moderate to high but decreases as the child learns to self-soothe and the intervals between checks increase.
Chair Method: You sit in a chair next to your child’s cot until they fall asleep, moving the chair further away each night until they can fall asleep with you out of the room. The amount of crying is moderate. The presence of the parent can be comforting, but there’s still potential for crying, especially as you move further away.
Fading Method: You gradually decrease your involvement in your child’s sleep routine, allowing them to take on more of the process themselves. The amount of crying is low to moderate. The changes are introduced gradually, so there might be less resistance and crying.
No Tears Method: You focus on comforting and positive bedtime routines without letting your child cry. Over time, children learn to self-soothe without crying as a precursor. The amount of crying is minimal to none, as the emphasis is on preventing tears.
Pick Up/Put Down Method: If your child cries, you pick them up and comfort them until they’re calm and drowsy, then put them back in the crib. Repeat as needed. The amount of crying varies. Some children adapt quickly, while others may cry more, especially during initial attempts.
It’s essential to remember that every child and family is different. What works well for one child might not work for another. Some children are more sensitive to changes in routine or separation, while others adapt quickly.
No matter the method you choose, consistency is key. It’s also crucial to ensure there’s no underlying issue causing discomfort (like hunger, illness, teething, or a wet nappy) when practicing sleep training.
If you’re uncertain about which method to choose or are worried about the potential for crying, you might consider consulting with a paediatrician or a child sleep consultant for guidance tailored to your child’s specific needs.
Are there any home remedies for baby to sleep at night?
Other questions asked were:
Is there a sleep aid for toddlers under 3?
Natural remedies to help baby sleep?
Homeopathic sleep remedies for toddlers?
Natural sleep remedies for toddlers?
Natural sleeping remedies for toddlers?
Homeopathic sleep remedies for children?
Child insomnia natural remedies?
Natural sleep aids for babies?
Home remedies for sleepless babies?
Natural remedies to help babies sleep?
Establishing a consistent bedtime routine can signal to your baby that it’s time to wind down. This might include activities like a bath, reading a story, or singing a lullaby. The warmth of the water can be soothing and help relax the baby. A gentle baby massage using baby-safe oils can help relax your baby and prepare them for sleep.
A white noise machine or even the hum of a fan can mimic the constant noise your baby heard in the womb, providing a comforting backdrop that drowns out other household noises.
For younger babies, swaddling can replicate the snug feeling of the womb, helping them feel secure. (Note: Once your baby starts showing signs of rolling over, it’s time to stop swaddling for safety reasons.)
Ensure the room is dark or dimly lit. Darkness triggers the production of melatonin, a natural sleep-inducing hormone.
A full tummy can help your baby sleep longer stretches at night. However, as your baby gets older and starts sleeping through the night, you’ll want to avoid creating an association where they need to eat to fall back asleep.
Make sure the room is neither too cold nor too warm. A comfortable room temperature is crucial for good sleep. Gentle movement can be very soothing for babies. Whether it’s rocking in a parent’s arms, a rocking crib, or an automatic baby swing, the repetitive movement can lull babies to sleep.
It’s important to note that every baby is unique, so what works for one might not work for another. It may take some trial and error to figure out the most effective remedies and routines for your child. Also, always consult with a paediatrician before introducing any new remedies, especially if they involve ingestion or topical application.
*Gifted collaborative feature post*
*Links marked with a ‘*’ are affiliate links, which means I may earn a small commission if you click through to buy at no extra cost to you.
**Items were gifted as part of the review, but all opinions are 100% my own**
About Leyla Preston
Leyla is a UK mum of four, a writer and the founder of Motherhood Diaries, which she has edited since 2010. She has written about pregnancy, birth and family life for more than 15 years, edited NCT Harrow’s Special Delivery magazine, and is the author of several children’s and family books. She is also co-founder of Poppy, a new app helping UK parents find trusted local support, and presents Tech Talks Zone, a YouTube channel reviewing tech and AI tools for busy parents. Read Leyla’s story
Our health articles follow NHS guidance and aren’t a substitute for advice from your midwife, health visitor or GP.
Caring for disabled children: tips for raising superstars
Ad · This is a paid collaborative post. Links to the partner are sponsored.
The beauty and the challenge of parenting means you often have to think on your feet and adapt your style according to your child’s needs. Some children might need more specific parenting adaptations and that can be tricky, especially if you’re not prepared.
However, these challenges often bring out extraordinary resilience and creative problem-solving skills. In every sense, you’re well on your way to becoming the best parent your child could ask for. So, below are some tips on caring for disabled children and raising superstars!
Understand the disability
One of the first things you should do is understand the specific disability your child has. You can regularly consult with therapists, doctors and specialists to ensure you’re up to date with care techniques and other necessary interventions.
Build a nurturing environment
A home isn’t just a dwelling, it’s a space, a playground, and a classroom all rolled into one. Below are some tips on how to build your environment around your child.
Adapt your home and travel
Ensuring your home is accessible is essential. Consider adaptations like wheelchair-friendly ramps, safety gates, or sensory-friendly spaces. Just as you tailor your home environment for ease and comfort, the same should apply to your travel arrangements too.
There is the option to hire a mobility car from Allied Mobility that can transform routine family outings and school runs. Their wheelchair accessible vehicles are widely available and give you the freedom and flexibility to go where your family adventures take you without restrictions.
Structured routines
Maintaining a consistent routine can provide comfort, control, and predictability in an otherwise very unpredictable world for your child. Below are some tips on how to create realistic routines that work for your child’s needs.
Start with the basics
Start with the basics like setting regular waking times, mealtimes and bedtime hours. These set times can help with any sensory or sleep issues. Then you could consider creating visual schedules using pictures or icons, especially for children with communication challenges.
Plan regular meals and snacks
You could create a structured eating schedule which can prevent hunger-induced meltdowns and maintain energy levels. If your child has any dietary needs or sensory aversions, you can incorporate these into the meal plan.
Incorporate therapy and medication
Incorporate therapy and medication into your routine by creating a checklist or chart to track the sessions/doses.
Allocate time for physical activity
Allocate some time for physical activity, depending on your child’s abilities. You can include light exercise, outdoor time or specific physical therapies in the routine. Activities like swimming, walking or adaptive sports can be beneficial.
Designate quiet/rest times
Periodic breaks can help children reset and avoid overstimulation. This is especially crucial for those with sensory processing disorders or ADHD.
Include educational activities
If your child goes to school, then you can create routines around homework and study times. For home-schooling/remote learning, create an educational timetable and break the tasks into manageable chunks, with breaks in between.
Consider games at home which develop the brain and encourage creativity.
The Connetix Pastel Creative Pack* is a fantastic toy that helps kids have fun while they learn. This pack has 120 pieces in soft, pretty colours that are perfect for building all sorts of things like big castles, cool rockets, and tall towers. Playing with these pieces is not just fun; it’s also good for the brain! Kids can play alone or with others, and while they play, they learn about science, technology, engineering, art, and math (STEAM).
Building with these pieces is also great for little hands and bodies, helping children get better at moving and controlling what they do. They will also learn to solve problems and keep trying even when building gets tricky. This toy grows with your child, getting more fun as they learn and can build bigger and better things.
Here are some cool things about the Connetix Tiles:
Kids can use their imagination to make anything they dream up.
Playing with the tiles helps with coordination and using hands and fingers.
It’s a fun way to learn about different subjects like science and math.
Kids learn to think about how to fix problems and to keep going when things are hard.
The tiles can be used in so many ways, so kids never get bored.
Building with tiles also helps kids understand space and shapes.
The magnets in the tiles introduce kids to how magnets work, which is part of learning about science.
This Connetix Pack is a great way for kids to have a good time while they’re also learning important skills. The price for this set is £115, and it’s available from Connetix.
Schedule social interactions
Create opportunities for your child to socialise via playdates, group therapies, or other inclusive activities.
Incorporate free time and wind down time
Unstructured play is very important, so allow your child to choose their activity and foster their independence and decision making. Then you can establish a calm bedtime routine that could include some reading, light music or relaxation techniques to signal the body it’s time to rest.
Routines are essential, but it’s also equally crucial to adapt where you can if something isn’t working or causing stress. Observe your child’s cues as they’ll often show where in the routine it isn’t working or when it needs some tweaking.
Involve them in the routine as they grow and develop and let them have a say. This encourages autonomy and a sense of control. Communicate the routine continually throughout via visual aids like schedules and apps. Timers can also be very useful.
Remember consistency is key for a routine to work, but every child is different, so keep the routine flexible with room for growth and tweaks when needed.
Promote inclusive activities
Integrating your child into the ‘real’ world is massively important for their personal development. You can do this by enrolling them in group activities or classes which encourage social interaction and physical activity, as mentioned above.
Work closely with educators and schools to make sure your child is included in activities too. This is very important as your child should not be discriminated against if they can take part.
Strengthen your child’s emotional wellbeing
Your child’s mental health is integral to their overall development. Here are some tips on how to strengthen your child’s emotional wellbeing.
Create open communication
No question is too big or small. It’s vital to create an open dialogue with your child about their disability, answering any queries, so they can understand and process.
Use simple language and encourage your child to express their feelings and concerns. Have patience and be honest with them about their strengths and weaknesses. By making disability a part of normal conversation, you foster understanding and acceptance in your child’s mind. Just remember, it’s fine not to have all the answers. The only thing that matters is that you’re making the effort to communicate with them.
Offer therapeutic outlets
Therapies such as art, music and equine therapy can offer that much-needed extra emotional support, alongside a nurturing environment at home.
Understand your rights
Depending on the country you live in, you will have various laws and regulations protecting you and your child. In the UK, the Equality Act 2010 offers support for parents of a disabled child and ensures that disabled individuals, including children, are not discriminated against in areas including education, employment and accessing services. We’ll go through some of yours and your child’s rights below.
A right to education
Every child has a right to an education suitable for their needs. If your child has SEN, then they may have or apply to have an Education, health and Care Plan (EHCP), which details the support your child should get. You have a right to request an EHC assessment, although the waiting list in the UK is long.
Most children with SEN can attend mainstream schools, but there are also special schools tailored to their needs.
Health and social care
You may request an assessment of your child’s health and social care needs. If the local council agrees you need services, you may ask for direct payments to buy those services yourself.
Financial support
You can claim Disability Living Allowance (DLA) for your child under 16 if they have mobility issues and need extra care. You can also claim Carer’s Allowance if you spend at least 35 hours a week caring for your child. Look on the government’s website for more details on the benefits and how to claim.
Transport support
Some local councils provide free support for disabled children to and from school.
Respite care
You may request respite care, which provides a short-term break from caring duties. This can be at home, a day centre, or in overnight accommodation.
Participation and decision-making
You may be involved in decisions about services that affect your child. This includes discussions about health, education and social care plans.
Support for carers
Local authorities are required to assess the needs of carers who might need support in their caring role. If you meet the criteria, you may receive services or financial assistance to help look after your child.
You also may make complaints if you are unhappy with the service or treatment your child receives, as all agencies working with your child may safeguard and promote their welfare. This includes protecting them from bad treatment, and making sure they receive safe and effective care so they have the best chances in life.
Don’t forget that your child’s personal data, which includes medical records and school reports, are protected by the Data Protection Act, which means they must be kept confidential and can only be accessed by those with a legitimate reason.
Foster independence
Invest in adaptive tools like communication devices, mobility aids or specially designed utensils that can help your child perform their tasks independently. Regularly assess their abilities and work with healthcare professionals, teachers and therapists to understand what these tools would be. Some charities offer financial help on investing in tools to use at home.
Set achievable milestones for things like learning a new skill or taking on a household chore and encourage your child to make choices in selecting their own clothes, meals or activities. This promotes autonomy and builds on those important life skills.
The UK has many organisations and charities that provide training and programs to support disabled children in becoming more independent. Examples include the National Autistic Society and Scope.
Financially plan your journey
Looking toward the future may seem daunting, but it’s an essential part of being a proactive parent. Whether it’s setting up a savings account for your child’s education, or planning for potential changes in your child’s physical needs, forward-thinking is crucial.
Planning your medical care, therapies and other necessities in the long-term will help you budget and plan your finances accordingly. Learn about financial supports for children with disabilities and explore grants, scholarships and assistance programs available for disabled children.
Practice self-care
Caring for disabled children can be emotionally and physically taxing, so taking time for yourself can help you get that much needed respite to boost your wellbeing. Look into support groups and/or counselling to help with managing daily duties. Carers have access to adult wellbeing services, but it’s important to speak to your local council to see what kind of support is available for you.
Celebrate every milestone
Every achievement, large or small, is a testament to not only your child’s resilience but to your unwavering support. Always celebrate your milestones by using prompts or capturing memories via a journal, an achievement board or pictures and videos and go easy on yourself. You’re doing the best you can and minor setbacks are temporary.
Stay updated with new resources on caring for disabled children
Continuously update yourself on the latest research, therapies and technologies that might benefit your child and stay on top of the support available for you too. Every little bit helps to keep going.
As hard as it is to parent children with additional needs, it’s important not to compare your unique journey with others. With a whole lot of patience, understanding and love, you can embrace the sometimes arduous but rewarding journey with your child and cherish every moment you have with them when raising your superstar. You are their safe space, so treat yourself as special too. Because you are!
FAQ
What are the 3 challenges parents face with a special need child?
Raising a child with special needs presents a unique set of challenges, and while every family’s experience is unique, there are some common challenges many parents face, particularly in the UK. Here are three such challenges:
Access to education and support in school
Even with the UK’s Special Educational Needs and Disability (SEND) system in place, parents often struggle to receive the right support for their child in mainstream schools.
Obtaining an EHCP can be a lengthy and bureaucratic process, and not all children who need support will qualify for one.
There might not be enough specialist schools or places available, resulting in children sometimes having to travel long distances or attending a school that might not be the best fit for their needs.
Navigating health and social care services
Getting an initial diagnosis for a child’s special needs can be a long process, with families often facing long waiting times. This delay can prevent children from accessing the services and support they need at crucial developmental stages.
As children grow older and transition from child to adult services, there can be gaps in care or reduced support, which can be challenging for families.
Once a diagnosis is given, parents may feel lost or isolated, not knowing where to go next for advice, support, or therapeutic services.
Social and emotional challenges
Parents might feel isolated because of a lack of understanding or stigma from others about their child’s needs. This can lead to reduced social interactions and support.
Caring for a child with special needs often involves extra expenses, from specialised equipment to therapy sessions, which can place a financial burden on families.
The continuous advocacy, combined with daily caregiving tasks, can lead to physical and emotional exhaustion. Parents may also grapple with feelings of guilt, worry, or grief related to their child’s diagnosis.
While these challenges exist, many parents of children with special needs also speak of the unique joys, insights, and deep connections that come with their parenting journey. And, many organisations and support groups exist in the UK to assist families in navigating these challenges.
What are the benefits for parents caring for a disabled child?
In the UK, parents or carers of disabled children have access to a range of benefits and support services. The available assistance helps reduce the financial strain and offers respite resources, so families can lead a more manageable life. Here is a general overview of some of the benefits available:
Disability Living Allowance (DLA) for children: This is a tax-free benefit for children under 16 to help with the extra costs caused by long-term health conditions or disabilities. There are two components – a care component and a mobility component – and the child might be eligible for one or both.
Carer’s Allowance: If you spend at least 35 hours a week caring for a disabled child who receives the highest or middle-rate care component of DLA, you might be eligible for this benefit.
Carer’s Credit: This is a National Insurance credit that helps with gaps in your National Insurance record, ensuring that you can still qualify for certain benefits and the State Pension.
Council Tax Reduction: Depending on your circumstances, you might get a reduction in your council tax. For instance, if you have an extra room or a space for the child because of their disability, or you’ve had to make modifications to your home.
Blue Badge Scheme: This scheme provides special parking privileges for families with children who have severe mobility problems.
Direct Payments: These are given by local councils to help you arrange and pay for your own care instead of receiving them directly from the local authority.
Short breaks and respite care: Many local authorities provide schemes offering parents and carers of disabled children a break from their caring responsibilities.
Sure Start Maternity Grant: If you’re expecting a baby or have given birth or adopted a baby in the last 6 months, and there’s no other child under 16 in your family, and you or your partner are receiving certain benefits, you might be eligible for a one-off payment of £500.
Free NHS prescriptions and dental treatment: If your child receives the DLA or is named on a valid NHS tax credit exemption certificate, they may be eligible.
Educational support: Disabled children might also receive additional support in school settings through an Education, Health and Care Plan (EHCP).
Home adaptations: Grants like the Disabled Facilities Grant might be available to help make changes to the home to make it more accessible.
This is not an exhaustive list, and there may be other region-specific benefits or schemes available. The rules, eligibility criteria, and specific benefits can change over time. Therefore, it’s essential to check with local authorities, the Department for Work and Pensions (DWP), and relevant charities or organisations for the most recent and comprehensive information about available assistance.
How much is carers allowance for disabled child?
Currently carer’s allowance is offered in three components; lowest, middle and highest rate. The current rates are below:
Care component
Weekly rate
Lowest
£26.90
Middle
£68.10
Highest
£101.75
How does a nursing shortage affect families with disabled children?
A nursing shortage can have a broad range of implications for healthcare delivery. There may be decreased access to specialised care, increased wait times, overburdened nurses and increased financial strain on families who might need private nursing care or therapy because of the public system’s inadequacies, which leads to higher out-of-pocket expenses.
There may be limited respite care and increased emotional stress as well as potential burnout for family caregivers.
Given these challenges, it’s essential for healthcare systems and policymakers to address nursing shortages proactively. Strategies can include increasing educational opportunities for nursing, offering incentives to work in underserved areas, and promoting the profession to ensure a steady supply of qualified nurses in the future.
So how do you handle adult children who can’t take care of themselves due to social anxiety and bipolar disorder?
Handling adult children who struggle with significant mental health challenges such as social anxiety and bipolar disorder requires compassion, understanding, and proper medical and therapeutic intervention. Professional treatment, psychiatric evaluation and therapy are important to manage BP and SA symptoms.
A regular, predictable routine is important for people with BP to reduce unpredictability and chaos from manic or depressive episodes.
As a carer, you should educate yourself and learn more about how to offer understanding and support. There are many resources, both online and offline, to help you understand these conditions better.
Each individual’s needs will vary, so it’s crucial to adapt this guidance to your child’s specific situation. Working closely with professionals and therapists will ensure you’re taking the most effective steps to support and care for your adult child.
*Collaborative feature post*
*This product was gifted for a review, but all thoughts are 100% our own
About Leyla Preston
Leyla is a UK mum of four, a writer and the founder of Motherhood Diaries, which she has edited since 2010. She has written about pregnancy, birth and family life for more than 15 years, edited NCT Harrow’s Special Delivery magazine, and is the author of several children’s and family books. She is also co-founder of Poppy, a new app helping UK parents find trusted local support, and presents Tech Talks Zone, a YouTube channel reviewing tech and AI tools for busy parents. Read Leyla’s story
Our health articles follow NHS guidance and aren’t a substitute for advice from your midwife, health visitor or GP.
Fun golf games for kids
Ad · This is a paid collaborative post. Links to the partner are sponsored.
Golf is a sport that has been loved and played by people of all ages for centuries. It’s not just about the competition; golf teaches patience, respect, concentration, and the importance of hard work.
But introducing golf games for kids is not as straightforward as handing them a club and pointing them towards the green.
This guide will provide you with a framework to make the experience enjoyable, memorable, and, most importantly, provide a foundation for a lifelong love of the game.
Fun golf games for kids: starting on the right foot
Golf is a game that requires patience and precision, traits that children do not always possess in abundance. So, starting your children on the path to golf needs careful thought and planning.
Introducing kids to golf isn’t about pushing them to be the next Tiger Woods; it’s about fun golf game ideas, building skills gradually, and fostering a love for the game.
Discovering the right guide: turning to online resources
In this digital age, finding a comprehensive online guide can be an excellent starting point for introducing your kids to golf. The internet is a vast reservoir of resources, with many experienced golfers and instructors sharing their knowledge and techniques, often tailoring them specifically for younger audiences.
Choosing an online guide has the advantage of flexibility. You can adjust your teaching pace according to your child’s comfort and adapt the instructions to suit their individual needs. In addition, many of these guides use interactive elements like videos, animations, and infographics, which can make learning more engaging for kids.
However, it’s crucial to select an online guide that simplifies the complexities of golf into fun, digestible content. Golf is a technical sport, but with the right resource, you can present it to your child in a manner that is enjoyable and easy to grasp.
So, spend some time researching an online guide that aligns well with your child’s learning preferences and the goals you have set for their golf journey.
Setting realistic expectations: small steps lead to big improvements
Children are not miniature adults; they learn and grow at their own pace. It’s important to set achievable, realistic expectations when introducing kids to golf.
Start by focusing on the basic skills: gripping the club correctly, standing in the right posture, and making a simple swing. As these become second nature, you can gradually introduce more complex skills.
One effective strategy is to keep the sessions short. Kids have limited attention spans, and golf can be a frustrating sport. Limit the fun golf practice games for juniors to 15-20 minutes at first, and slowly increase the time as your child’s interest and stamina grow.
The key is to maintain a positive attitude and celebrate the small victories along the way. This approach will foster a sense of achievement and keep your child motivated.
Making golf a family activity: shared time, shared memories
If you want your children to develop a passion for golf, show them how much you enjoy it. Make golf a family activity. Plan golf games to play on the course locally as kids learn best through observation and imitation.
When they see you enjoying the game, they will naturally want to participate and share in the fun. By playing fun family golf games on the course, you’re not just teaching your kids to play a sport. You’re showing them the importance of physical activity, spending time outdoors, and disconnecting from screens and digital distractions.
You’re also creating shared memories and experiences that will last a lifetime.
Gear up: investing in the right children’s golf equipment
Like any sport, golf requires equipment. And the equipment you choose for your child can significantly impact their experience with the game. Here are some tips on choosing the right golfing equipment.
Selecting the right clubs: size and weight matters
When choosing golf clubs for your children, size and weight are crucial factors. Clubs that are too long, too short, too heavy, or too light can hinder your child’s progress and enjoyment.
There are specially designed junior golf clubs available that are lightweight and come in varying lengths to accommodate children of all ages and heights, like plastic golf clubs for toddlers.
Consulting with your child’s coach or a knowledgeable salesperson can ensure you make the right choice.
Golf balls And tees: emphasising the fun
As for golf balls and tees, the emphasis should be on fun. Use colourful balls and tees that make the game more visually engaging, especially for the first tee.
While the type of ball or tee doesn’t significantly affect their learning at this stage, using vibrant colours can make the game feel less serious and more playful, which is essential for kids.
Clothing and footwear: comfort is key
Comfort should be the priority when it comes to golf clothing and footwear for kids. Opt for clothes made of breathable, stretchable fabric that won’t restrict their movements.
For footwear, choose shoes that offer good grip and support, while also being lightweight and comfortable to walk in.
And of course, don’t forget the importance of a good golf hat for those sunny days on the green!
Kids golf bags
Choosing a golf bag for kids should prioritise comfort and lightweight construction.
Choosing a golf bag often comes down to the individual preferences and needs of the child. Always choose a bag that is appropriate for the child’s size, as a too-big bag could be awkward and heavy for them to carry around the course.
Cultivating a love for the game: building on the basics
Once your kids are comfortable with the basic skills and have the right equipment, it’s time to build on the foundation and cultivate a deep love for the game.
Encouraging practice: consistency over intensity
Regular practice is key to improving golf skills, but remember the focus is on consistency, not intensity.
Encourage your child to practice regularly, but avoid making the practice sessions too long or too strenuous. The goal is to keep the experience enjoyable, not to turn it into a chore.
Taking part in junior tournaments: experience over winning
Participating in junior tournaments can be a great way for kids to gain experience, learn to handle competitive pressure, and make new friends.
But it’s important to emphasise that the aim is to gain experience and have fun, not just to win. This approach will help your child develop a healthy attitude towards competition.
Learning the etiquette: respect and sportsmanship
Teaching your child golf etiquette is just as important as teaching them how to swing a club. The golf lessons of respect, sportsmanship, and discipline they learn on the golf course can serve them well in other aspects of life.
Make sure they understand the importance of respecting the course, their fellow players, and the rules of the game.
Gross motor activities – fun golf games for kids
The benefits of golf for children’s health and development can be limitless! Golf can be an excellent way for kids to develop their gross motor skills. It involves balance, coordination, strength, and endurance.
But what’s the best golf game for kids? Here are some fun golf-themed games for wide range of handicaps to keep golf interesting for kids:
Golf games for children – Target golf
Create different zones with different point values using hula hoops or painted circles on the grass. Give each child a set number of balls and have them aim for the different zones to accumulate points. Make it a team or individual competition!
Children’s golf games – Obstacle course golf
Set up a golf course with different obstacles. For example, you could create tunnels out of cardboard boxes, place cones for them to hit the ball around, or put up a ramp for the ball to go over. This will help the kids to think strategically about how they’re going to hit the ball.
Golf bowling
Set up a ‘lane’ with plastic bowling pins at the end. Have kids take turns to hit a golf ball down the lane with the aim to knock down as many pins as possible. This will help them to focus on their aim and power.
Golf ball relay
Divide the children into teams. Each team needs to get their golf ball from one end of the course to the other by only hitting it with their club. The first team to get their ball to the end wins.
Chipping challenge
Set up a basket or target and have the kids try to chip their balls into it from varying distances. What makes this golf game for kids so good? The chipping challenge will help them practice their accuracy and control.
Putting green games
Golf putting games for kids can be a lot of fun to play, like this game called ‘Around the world’ that is perfect for practicing those short putts. Give each player a golf ball and a putter. They choose a hole on the putting green to be their target.
Each player places their ball in a line around the hole and each player attempts to putt their ball into the hole. If they succeed, they move their ball to the next ‘spot’ in the circle and try again on their next turn. If they miss, the ball stays where it is and they tray again. Each player takes turn until they have completed their ‘journey’ around the world.
This game encourages precision and consistency in putting, and it can be adjusted to make it easier or more difficult depending on the kids’ abilities and progress.
Putt-putt tournament mini golf
Design a miniature golf course with fun and challenging holes. You can use everyday objects such as ramps, tunnels, sand pits (sandbox), and water hazards (small kiddie pool).
Longest drive contest – Driving range games
Have a contest to see who can hit the golf ball the furthest. Make sure to use a wide, open space for this activity and ensure safety of all participants.
Golf for toddlers – Golf treasure hunt
Hide small objects or tokens around the golf course or your backyard. Give the kids a map or clues to find them. They need to hit their golf ball to reach each destination where a “treasure” is hidden.
Remember, safety is the number one priority. Make sure the area is clear when someone is swinging their golf club, and teach the children to respect this safety rule.
Kids golf games – Short game area games
Short game skills are essential in golf and include chip shots, pitch shots, sand shots, and putting. Some games can include ‘Chip in the bucket’ where you place a bucket
There are some great golf games for juniors that can help kids develop these skills while having fun (or several buckets at varying distances) out on the short game practice area. Each player takes turns trying to chip their ball into the bucket. Assign different point values to different buckets to make the game more challenging.
Remember, the objective with short games is to make practice fun while also helping kids to improve their skills. Make sure to modify games as needed based on the age and skill level of the kids.
Fun golf games – Indoor golf games
If the weather isn’t cooperating or you simply want to bring the golf fun indoors with free golf games for kids, there are plenty of creative ways to enjoy golf games inside like indoor mini-golf where you can design a mini-golf course using household items. Books can create paths, cups can be holes, and toys can be obstacles. Be creative with it! You can use plastic putters and balls for safe play.
Golf games for kids – conclusion
Golf is a sport that can provide a lifetime of enjoyment, friendships, and valuable life lessons. By approaching it with the right attitude and patience, you can make your child’s introduction to golf a fun, memorable, and enriching experience.
FAQ
How can I make golf more fun for kids?
Other questions asked were:
How to make golf fun for kids?
Making golf fun for kids is all about creating a positive environment, providing variety, and fostering a sense of achievement.
Remember, the main objective is for kids to have fun. The more they enjoy golf, the more likely they are to continue playing as they grow up. Use the tips above to make golf fun for kids.
How do you play wolf on the golf course?
“Wolf” is a fun, strategic golf game that involves a good deal of risk and reward. It’s played in groups of four or five players.
You start by establishing the order of play. This can be done by drawing tees or deciding based on the scores of the previous hole, round, etc. This order remains the same throughout the round.
The ‘Wolf’ is the first player to tee off. After everyone has teed off, the Wolf must decide whether to play the hole 1 against 3 (if they’re confident in their drive), or to choose a partner making it 2 vs. 2 (based on the other players’ drives).
If the Wolf decides to pick a partner, it must be done immediately after that partner’s drive. If the Wolf waits to see another drive, they cannot go back and pick a previous player.
Once teams (or lack of) are chosen, the hole is played out in the usual stroke-play manner.
If the Wolf chooses to go alone and wins the hole (has the lowest net score), they win 3 points. If they lose, however, each of the other players gets 1 point.
If it’s 2 vs 2, the team with the lowest net score wins. Each player on the winning team gets 1 point.
After each hole, the ‘Wolf’ title rotates to the next player in the established order, so every player gets a turn.
The game of ‘Wolf’ encourages both strategy and risk-taking, making it a fun and interesting game to play on the golf course.
How do you play golf skins?
“Skins” is a popular golf game that can be played by any number of players, though it’s most commonly played in a foursome. The objective in Skins is to win the most holes; the player who wins a hole earns a “skin”.
Before teeing off, decide on the value of each skin. This could be a set number of points or a specific monetary amount. Each hole is played in the usual stroke play manner. The player with the lowest score on a hole wins a skin.
If two or more players tie for the lowest score on a hole (this is known as “halving”), the skin carries over to the next hole, making the next hole worth 2 skins, and so on.
The player who wins the next hole, wins all the skins that have accumulated. If the next hole is also halved, the skins carry over again.
Continue in this manner for all 18 holes. If the final hole is halved, the skins may carry on to a sudden-death playoff, or the players may agree to split the final skin.
The player with the most skins at the end of the round is the winner.
How many holes are in a golf game?
A standard round of golf consists of 18 holes. However, the number of holes can vary depending on the type of golf course and the time available to play.
18-Hole Course: This is the standard full round of golf and is the most common format played professionally. It typically takes around four hours to complete an 18-hole round, depending on the pace of play.
9-Hole Course: For a shorter game of golf, players might play on a 9-hole course, which typically takes around two hours. Some 18-hole golf courses offer the option to play just 9 holes, especially useful for beginners or when there are time constraints.
Par-3 Course: A Par-3 course typically has 9 or 18 holes, all of which are Par 3. This type of course is good for beginners or for experienced golfers looking to improve their short game. The time to play a Par-3 course depends on the number of holes but is usually quicker than a standard 9 or 18-hole course.
Executive Course: An executive course typically has fewer holes (often 9 or 12), and the holes are usually shorter with more Par-3 holes and fewer Par-4 and Par-5 holes. An executive course generally takes less time to play than a standard 18-hole course.
Pitch and Putt Course: These are smaller courses, often having 18 holes like a standard course, but the holes are shorter, usually less than 100 yards. These courses are designed primarily for practicing the short game and can be played in a relatively short amount of time.
Why are golf tournaments called open?
The term “Open” in golf tournaments typically means that the event is “open” to all professional golfers and, in many cases, amateurs as well. This is as opposed to invitational events or certain other tournaments that may have stricter entry requirements or are limited to specific groups of golfers.
For example, the U.S. Open and the British Open (also known as The Open Championship) are both “open” tournaments. They allow any professional golfer to attempt to qualify, and they also have certain slots available for top-performing amateurs.
However, it’s important to note that while these tournaments are “open” in the sense that anyone can attempt to enter, there are typically qualifying tournaments or certain performance criteria that must be met in order to secure a spot in the tournament field. This ensures that the field of players is competitive while still providing opportunities for lesser-known or up-and-coming players to compete on a big stage.
*Collaborative feature post*
About Leyla Preston
Leyla is a UK mum of four, a writer and the founder of Motherhood Diaries, which she has edited since 2010. She has written about pregnancy, birth and family life for more than 15 years, edited NCT Harrow’s Special Delivery magazine, and is the author of several children’s and family books. She is also co-founder of Poppy, a new app helping UK parents find trusted local support, and presents Tech Talks Zone, a YouTube channel reviewing tech and AI tools for busy parents. Read Leyla’s story
Our health articles follow NHS guidance and aren’t a substitute for advice from your midwife, health visitor or GP.
The difference between prenatal and postnatal vitamins
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When you are newly pregnant, one of the first things you’ll be asked to do by your healthcare team is to take a prenatal vitamin. Why? What are prenatal vitamins? What is the difference between prenatal and postnatal vitamins? And why can’t you take a normal multivitamin?
This article will aim to answer all your questions, including:
Prenatal vs postnatal nutrition – What new parents should know
Postnatal vs prenatal vitamins – Breaking down the differences
What do prenatal vitamins do and the benefits of prenatal vitamins
What do postnatal vitamins do and when and how to take postnatal vitamins
Prenatal and postnatal vitamins are supplements designed to support your health and nutritional needs during the different stages of pregnancy and motherhood. The primary difference between the two lies in their composition and the specific needs they address.
Prenatal vitamins and postnatal vitamins supplement a healthy and balanced diet, but they don’t replace it. Eating a variety of nutritious foods, including fruits, vegetables, whole grains, lean proteins, and dairy or dairy alternatives is important for the health of you and your baby.
When to consider taking a prenatal multivitamin
You should take a prenatal vitamin if you are planning to become pregnant or you are in the early stages of pregnancy. Essentially, you should take a prenatal vitamin as early as you can, ideally one to three months before getting pregnant, to allow for the body to build up essential nutrients like folic acid, which is crucial for early foetal development and prevention of neural tube defects.
What happens if you don’t take prenatal vitamins while pregnant?
If you don’t take prenatal vitamins while pregnant, it can potentially lead to certain nutritional deficiencies that may negatively impact both your health and the development of the foetus. Prenatal vitamins are formulated to provide essential nutrients that are crucial during pregnancy, and their absence can result in various issues:
Folic acid deficiency
Folic acid is one of the most critical nutrients during early pregnancy. If you don’t have enough folic acid in your body, it can increase the risk of neural tube defects in the developing baby’s brain and spinal cord.
Iron deficiency
Pregnancy increases the body’s demand for iron to support the growing blood volume and the development of the placenta. Without adequate iron, there is a risk of iron-deficiency anaemia, which can cause fatigue, weakness, and other complications.
Calcium and vitamin D deficiency
Both calcium and vitamin D are essential for the development of the baby’s bones and teeth. A deficiency in these nutrients can affect bone health and growth.
Iodine deficiency
Iodine is crucial for the proper functioning of the thyroid gland and the development of the baby’s brain. Insufficient iodine intake may lead to thyroid issues and cognitive impairments in the child.
Omega-3 fatty acids deficiency
Omega-3 fatty acids, particularly DHA, are essential for the baby’s brain and eye development. A lack of these nutrients may affect cognitive development.
Vitamin B12 deficiency
Vitamin B12 is important for the development of the baby’s nervous system. A deficiency can lead to neurological issues.
Vitamin C and other nutrient deficiencies
Inadequate intake of other vitamins and minerals can affect overall health and potentially lead to various health problems.
It’s important to note that while prenatal vitamins help supplement nutrient intake during pregnancy, they are not a replacement for a healthy diet. A balanced diet that includes a variety of nutrient-rich foods is crucial for your wellbeing and the optimal development of your baby.
If you are unable to take prenatal vitamins due to specific reasons, such as allergies or other health concerns, you can discuss alternatives with your healthcare provider. They can guide you on appropriate dietary adjustments or suggest alternative supplements to meet your nutritional needs during pregnancy. Regular prenatal check-ups and consultations with a healthcare professional are vital to ensure optimum health for you and your baby throughout pregnancy.
What’s the difference between multivitamin and prenatal vitamins and why can’t you just take multivitamins?
Prenatal vitamins are formulated to provide essential nutrients that are crucial during pregnancy, and their absence can result in various issues. Some multivitamins may contain too much of a certain vitamin, like vitamin A, which may be harmful to the baby.
What are the side effects of prenatal vitamins?
Prenatal vitamins are generally considered safe when taking the recommended dose. But, like any other supplement, there may be certain side effects that some people experience, albeit mild and temporary.
You may experience nausea, upset tummy, and/or vomiting, especially if you take the prenatal vitamins on an empty stomach. Taking vitamins with food or before bedtime can help to reduce this side effect.
You might experience diarrhoea too because of a reaction to specific ingredients. If this occurs, you may want to try a different brand or formulation .
You may experience allergic reactions like itching, rash or difficulty breathing. If you spot any of these signs, stop taking the vitamins immediately and seek medical attention.
Some prenatal vitamins may cause constipation due to the iron content. Make sure to drink plenty of water and increase your dietary fibre intake to relieve this issue.
Some women (including myself) experience a metallic taste in their mouth after taking prenatal vitamins, particularly those containing iron.
Prenatal vitamins, especially those with a higher iron content, may cause heartburn or acid reflux in some women.
Always follow the recommended dosage of prenatal vitamins and not exceed the suggested intake unless advised by a healthcare professional. Taking excessive amounts of certain vitamins and minerals can lead to toxicity and harmful side effects.
The difference between prenatal and postnatal vitamins
But are prenatal and postnatal vitamins the same? The difference between prenatal and regular vitamins, as well as postnatal vitamins matter during each stage of pregnancy and motherhood and we’ll look at the reasons why below in a table:
Ingredient
Prenatal vitamins
Postnatal vitamins
Folic acid (Folate)
Folic acid is crucial during early pregnancy to help prevent neural tube defects in the developing foetus
Folic acid helps to support red blood cell production, cell regeneration and to synthesise DNA
Iron
You need more iron to support the growing blood volume and prevent iron deficiency anaemia
Taking a supplement helps restore iron levels after childbirth and potential blood loss
Calcium
Essential for the development of the baby’s bones and teeth
Provides bone health and lactation support
Iodine
Important for proper thyroid function and brain development of the baby
Iodine helps the body to grow and develop, especially the brain
Vitamin D
Helps the body absorb calcium and supports bone health
Aids in the absorption of calcium and supports the immune system
Omega-3 Fatty Acids
Important for foetal brain and eye development.
Continues to support the baby’s brain development through breast milk
B vitamins
Vitamin B12 is crucial for the nervous system and spinal development. Vitamin B6 can actually help to reduce nausea symptoms too
Helps maintain energy levels during the postpartum period. Vitamin B6 can help regulate breast milk production
Zinc and magnesium
Magnesium plays a critical role in immune, muscle and nerve function
Boosts your immune system while you’re still vulnerable from birth. Magnesium supports general healthy growth
Vitamins A and C
Vitamin A regulates gene expression, growth and cellular production, vision and immunity. Too much can harm your developing baby and lead to birth defects
Vitamin A is important during breastfeeding and for the baby’s development. It encourages healthy vision, tissue growth and immune support. Vitamin C helps you heal from birth and boosts your immune system to fight off potential illnesses
Docosahexaenoic acid (DHA), choline, and iodide
Choline helps develop the baby’s brain and spinal cord. But it also helps the placenta function properly
Iodide boosts thyroid health and choline and iodide helps your baby’s brain and nervous system develop. DHA encourages a healthy nervous system, and develops the eye and brain in your baby.
Do you really need postnatal vitamins?
Postnatal vitamins are formulated to support your nutritional needs after childbirth, particularly during the breastfeeding period. They are designed to replenish nutrients that may have been depleted during pregnancy and to support lactation.
When to switch from prenatal vitamins to postnatal vitamins – why postnatal ingredients matter
The switch from prenatal vitamins to postnatal vitamins occurs after childbirth, specifically during the postpartum period.
During the fourth trimester, the body goes through significant changes as it adjusts to the absence of pregnancy hormones and the process of healing after childbirth. Most healthcare providers recommend transitioning from prenatal vitamins to postnatal vitamins during this period because postnatal vitamins are designed to address your nutritional needs during the postpartum phase, particularly if you are breastfeeding.
Nutrients like iron, calcium, and vitamin D help replenish depleted stores and support overall health.
DHA (Docosahexaenoic Acid): DHA is an omega-3 fatty acid that continues to be important during the postnatal period for the baby’s brain development and visual function. It is typically included in postnatal vitamins to support the baby’s ongoing needs through breast milk.
B vitamins, such as B6 and B12, are important for maintaining energy levels and supporting overall wellbeing during the postpartum period.
Postnatal vitamins may contain other vitamins and minerals like vitamin C, vitamin E, zinc, and iodine, which are beneficial for your postnatal recovery and breastfeeding support.
Prenatal vs postnatal vitamins – breastfeeding
Postnatal vitamins and breastfeeding go hand in hand because they are specifically formulated to meet your nutritional needs during the postpartum period and to support breastfeeding. While prenatal supplements are essential during pregnancy, they may not provide adequate nutrients for breastfeeding.
After childbirth, the recovery process can be physically demanding, so postnatal supplements are crucial during this time.
Breastfeeding requires additional energy and nutrients to produce breast milk. Postnatal supplements often contain ingredients that support and enhance milk production, such as galactagogues (substances that promote lactation) and nutrients like folic acid, vitamin B6, and vitamin B12.
DHA (Docosahexaenoic Acid) is an omega-3 fatty acid that plays a critical role in the baby’s brain and eye development. Postnatal supplements usually include DHA to ensure the baby receives this essential nutrient through breast milk.
Some nutrients, like folic acid and iron, are needed in higher amounts during pregnancy to support foetal development. After childbirth, the nutrient requirements shift, so it’s important to have the right balance of nutrients for the postpartum and breastfeeding stages.
High levels of vitamin A, which are found in some supplements, can be harmful to the baby during breastfeeding. Postnatal supplements are generally formulated to avoid excessive amounts of this vitamin, ensuring the safety of the breastfed baby.
Why can’t I take a multivitamin while breastfeeding?
You can take a multivitamin while breastfeeding, and in fact, many healthcare professionals recommend it to ensure both you and your baby receive essential nutrients. However, it’s essential to choose a multivitamin specifically designed for breastfeeding so it contains the appropriate nutrients and dosages that support lactation and meets both your needs and your baby’s needs.
Multivitamins formulated for breastfeeding include higher levels of certain nutrients, such as folic acid, vitamin B6, vitamin B12, vitamin D, iron, and calcium, which are essential during breastfeeding.
The vitamins you take while breastfeeding can impact the composition of your breast milk and, consequently, your baby’s nutrient intake. A multivitamin designed for breastfeeding helps ensure that your breast milk provides the right nutrition for your growing baby.
Multivitamins designed for breastfeeding contain more appropriate levels of vitamin A to ensure safety for the baby.
Taking a multivitamin designed for breastfeeding eliminates the need to take multiple individual supplements, simplifying your supplement routine.
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Pregnacare Vitabiotics Breast-Feeding Tablets, Pack of 1, 84 Count. Tried and tested! Buy from Amazon here*
Certain herbs can be used to enhance your postnatal vitamins by providing additional nutritional support during the postpartum period. However, you should consult with your healthcare provider before incorporating them into your postnatal supplement routine. Here are some herbs that are commonly used to support postnatal health:
Fenugreek
Fenugreek seeds are believed to be a galactagogue, which means they can promote lactation and increase breast milk production. Fenugreek supplements or teas are commonly used by those who want to boost their milk supply.
Blessed thistle
Blessed thistle is another herb known for increasing milk supply during breastfeeding. It is often combined with fenugreek to enhance its galactagogue effects.
Nettle Leaf
Nettle leaf is rich in vitamins and minerals, including iron and calcium, which can help postpartum recovery and support lactation. It is often used in herbal teas or supplements.
Red Raspberry Leaf
Red raspberry leaf is known for helping to contract the uterus after birth and promote postpartum healing. It is commonly used as a tea during the postpartum period.
Chamomile
Chamomile is known for its calming and soothing properties. Drinking chamomile tea may help reduce stress and promote relaxation during the postnatal phase.
Ginger
Ginger can be helpful during postpartum when you experience digestive issues, such as nausea or upset stomach.
Peppermint
Peppermint can aid digestion and relieve bloating and gas.
It’s important to remember that individual responses to herbs can vary, and not all herbs may be suitable for everyone. Some herbs may interact with medications or cause adverse reactions. So you must always consult with your healthcare provider or a qualified herbalist before incorporating any herbs into your postnatal supplement routine, especially if you are breastfeeding.
When to stop taking postnatal vitamins
How long to take postnatal vitamins depends on various factors, including your specific nutritional needs, how long you’re breastfeeding for, and your overall health situation.
If you are exclusively breastfeeding your baby, you should continue taking postnatal vitamins throughout the entire breastfeeding period. Breast milk is the primary source of nutrition for your baby during this time, and postnatal vitamins help ensure both you and your baby receive essential nutrients.
As your baby transitions to solid foods and relies less on breast milk for nutrition, you can discuss with your doctor an appropriate time to stop taking postnatal vitamins.
You may have specific health conditions that warrant supplementing with vitamins, even after the breastfeeding period. Your healthcare provider can guide you on whether you should continue with postnatal vitamins or switch to a different supplement.
If you decide to wean your baby from breastfeeding completely and switch to formula or other milk sources, you may discuss with your healthcare provider when to stop taking postnatal vitamins at this time.
So if you have particular postnatal difficulties, what should you be looking for in a supplement? Here are some common postnatal challenges and what to look for to help reduce symptoms during the postnatal period.
Postnatal challenge – Baby brain
Experiencing “baby brain”, “pregnancy brain”, or “mummy brain” is common among many new mothers. It refers to a feeling of forgetfulness, mental fog, or difficulty concentrating that can occur during pregnancy and after childbirth. While it’s a normal part of the postpartum period, certain postnatal supplements may help support cognitive function and reduce brain fog. Here are some key nutrients to look for in postnatal supplements:
DHA is an essential omega-3 fatty acid that plays a crucial role in brain health and development. It is particularly important for supporting cognitive function, memory, and mood. Look for postnatal supplements that include DHA to support your brain health during the postpartum period.
B vitamins, such as B6 and B12, are essential for maintaining brain health and cognitive function. They play a role in energy production, nerve function, and neurotransmitter synthesis. Including B vitamins in your postnatal supplement can help reduce brain fog.
Choline is a nutrient that supports brain function and memory. It is especially important during pregnancy and breastfeeding, as it helps with brain development in the baby. Look for supplements containing choline to support your cognitive health.
Iron deficiency can contribute to fatigue and cognitive difficulties. After childbirth, you may experience iron deficiency anaemia. Including iron in your postnatal supplement can help address this issue and support your overall wellbeing.
Vitamin D is essential for many bodily functions, including brain health. Adequate levels of vitamin D may help improve mood and cognitive performance. Consider choosing a postnatal supplement that includes vitamin D.
Antioxidants like vitamin C and vitamin E help protect brain cells from oxidative stress and inflammation. Including these nutrients in your postnatal supplement can support brain health and function.
Some herbal adaptogens, such as ashwagandha and rhodiola, are believed to help reduce stress and support cognitive function. While more research is needed, some women find these herbs beneficial during the postpartum period.
Postnatal challenge – Baby blues anxiety or mood changes
If you’re experiencing baby blues, anxiety, or mood changes during the postpartum period, certain postnatal supplements may help support your mental wellbeing. However, supplements should be used in conjunction with appropriate medical care and support. Always consult with your healthcare provider before starting any new supplement regimen, especially during the postpartum period and while breastfeeding. Here are some key nutrients and herbs to consider:
DHA is an essential omega-3 fatty acid that plays a crucial role in brain health and mood regulation. It has been linked to improved mental wellbeing and reduced symptoms of depression. Look for postnatal supplements that include DHA to support your mood and cognitive function.
B vitamins, particularly B6 and B12, are essential for neurotransmitter synthesis and mood regulation. They can help support the nervous system and promote a balanced mood. Including B vitamins in your postnatal supplement can be beneficial for emotional wellbeing.
Magnesium is a mineral that plays a role in relaxation and stress reduction. It can help ease anxiety and promote a sense of calm. Look for postnatal supplements containing magnesium citrate or magnesium glycinate, as these forms are more easily absorbed by the body.
Ashwagandha is an adaptogenic herb known for its ability to help the body adapt to stress. Some studies suggest that it may help reduce symptoms of anxiety and improve mood. Look for supplements containing ashwagandha root extract.
Rhodiola is another adaptogenic herb that may help reduce stress and improve mood. It has been studied for its potential benefits in reducing symptoms of depression and anxiety.
Chamomile is a calming herb that can help promote relaxation and reduce anxiety. It is often used as a tea or in supplement form to support emotional well-being.
Lavender is well-known for its soothing properties and ability to promote relaxation. Lavender oil or supplements may help reduce feelings of stress and anxiety.
In addition to supplements, consider seeking professional counselling or therapy, getting enough rest, engaging in regular physical activity, and maintaining a healthy and balanced diet. Building a strong support network of family and friends can also be beneficial during this time.
If you’re breastfeeding and feel you have nutritional depletion, certain postnatal supplements can help support your health and replenish essential nutrients. It’s important to prioritise your wellbeing during this period of increased nutrient demands. As always, consult with your healthcare provider before starting any new supplement regimen, especially during the postpartum period and while breastfeeding. Here are some key nutrients and supplements to consider:
Look for a postnatal multivitamin specifically designed for breastfeeding women. These supplements contain a combination of essential vitamins and minerals, including iron, calcium, vitamin D, B vitamins, and other nutrients that support lactation and your overall health.
DHA is an essential omega-3 fatty acid that supports brain health and development, both for you and your baby. Look for postnatal supplements that include DHA to help replenish this important nutrient.
Breastfeeding can lead to increased iron requirements. If you suspect you have low iron levels, consider adding an iron supplement to your postnatal regimen. However, you should have your iron levels checked by your healthcare provider before starting on supplements, as excessive iron intake can be harmful.
Calcium and vitamin D are important for bone health and lactation. If your diet is low in these nutrients, consider taking a supplement to ensure you and your baby’s needs are met.
Vitamin B12 is essential for energy production and nervous system health. If you follow a vegetarian or vegan diet or have limited intake of animal products, a B12 supplement may help.
Magnesium can help with relaxation and reduce stress. Adequate magnesium levels may support overall wellbeing during the postpartum period.
Taking a probiotic supplement may support gut health, which is crucial for nutrient absorption and overall immune function.
Some herbal supplements, such as nettle leaf, red raspberry leaf, and fenugreek, are traditionally used to support lactation and postpartum health. However, always consult with your healthcare provider before using any herbal supplements, especially during breastfeeding.
Remember the best way to ensure adequate nutrient intake is through a well-balanced diet. A variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, can help provide the necessary nutrients for you and your baby. Supplements should be used as a complement to a healthy diet and not a replacement for it.
Postnatal challenge – increased energy demands
If you have increased energy demands during the postnatal period, certain postnatal supplements can help support your energy levels and overall wellbeing. The postpartum phase can be physically demanding, especially if you are breastfeeding and caring for a newborn. You should prioritise your health and energy during this time. Here are some key nutrients and supplements to consider:
B vitamins, particularly B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B12 (cobalamin), are essential for energy production and overall vitality. Look for a postnatal supplement that includes a balanced B complex to support your energy levels.
If you are experiencing fatigue or suspect you may have low iron levels, consider adding an iron supplement to your postnatal regimen. Iron is important for carrying oxygen in the blood and supporting energy production.
Coenzyme Q10 (CoQ10) is a compound involved in energy production at the cellular level. It can help support energy levels, especially during times of increased demands.
Magnesium is important for energy metabolism and muscle function. It may help with fatigue and support overall wellbeing during the postnatal period.
Vitamin C is an antioxidant that supports the immune system and overall energy levels.
Some adaptogenic herbs, such as ashwagandha and rhodiola, are traditionally used to support energy and resilience during times of stress. However, always consult with your healthcare provider before using any herbal supplements, especially during breastfeeding.
Taking a probiotic supplement may support gut health, which can impact nutrient absorption and overall energy levels.
It’s important to remember that while supplements can be helpful, they should not replace a well-balanced diet. A variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, can provide the necessary nutrients for increased energy demands during the postnatal period.
Additionally, ensure you are getting enough rest and practicing self-care. Caring for a newborn can be exhausting, so it’s crucial to listen to your body’s signals and take breaks when needed. Prioritise your wellbeing and seek support from family, friends, or healthcare professionals if necessary.
Take advantage of your “90% off prescription discount card”: Sometimes, prenatal and postnatal vitamins can be costly. If you’re on a tight budget, consider using a 90% off prescription discount card to save on vitamins and other prescription medication.
It’s important to note that while prenatal and postnatal vitamins are beneficial for most women during pregnancy and the postpartum period, it’s always best to consult with a healthcare professional to determine the most appropriate supplements based on individual health needs and circumstances. Additionally, a balanced and nutritious diet is fundamental to supporting overall health during these critical phases of motherhood.
FAQ
Can I take postnatal vitamins while pregnant?
Postnatal vitamins are designed to support your health and nutritional needs after childbirth, particularly during the postpartum period and while breastfeeding. They are not intended for use during pregnancy.
During pregnancy, the nutritional requirements are different, so you should take prenatal vitamins to provide essential nutrients for your developing baby. Prenatal vitamins contain higher levels of certain nutrients like folic acid, iron, and calcium, which are crucial for foetal growth and development.
If you are pregnant or planning to become pregnant, take a prenatal vitamin that is designed to meet the needs of pregnancy. Prenatal vitamins should be taken before conception, throughout pregnancy, and sometimes during the breastfeeding period.
Always consult with your healthcare provider before starting any supplement regimen, including prenatal vitamins. They can guide you on choosing the right prenatal vitamin that suits your individual health needs.
Can I keep taking prenatal vitamins after pregnancy?
Other questions asked were:
Can I take postnatal vitamins while pregnant?
Why would a doctor prescribe prenatal vitamins?
Do I need a postnatal vitamin?
Why trade your prenatal for postnatal vitamins?
When should you switch from prenatal to postnatal vitamins?
Can you take prenatal vitamins after pregnancy?
What do postnatal vitamins include?
When should I switch from prenatal to postnatal vitamins?
Is it better to take prenatal or postnatal after birth?
What is the difference between prenatal vitamins and postnatal?
What is the difference between pre and postnatal vitamins?
How a postnatal vitamin is different from a prenatal?
What’s the difference between prenatal and postnatal vitamins?
Can you take prenatal vitamins as postnatal vitamins?
How long should I take postnatal vitamins after giving birth?
When’s the right time to stop taking postnatal vitamins?
Yes, you can continue taking prenatal vitamins after pregnancy, but speak to your doctor to find out whether they are still suitable for your postpartum needs. While prenatal vitamins are specifically formulated to meet the nutritional needs of pregnancy, some women may choose to continue taking them during the postpartum period and beyond.
Prenatal vitamins may contain higher levels of certain nutrients, such as iron and folic acid, which may not be required at the same levels after pregnancy. Excessive intake of certain nutrients can be harmful, so it’s crucial to assess your nutritional needs with the guidance of your healthcare provider.
If you choose to continue with prenatal vitamins after pregnancy, consider discussing with your healthcare provider whether it’s appropriate for your specific situation. They may recommend adjusting the dosage or switching to a postnatal vitamin.
Will prenatal vitamins help with hair loss after menopause?
While prenatal vitamins can be beneficial during pregnancy and the postpartum period, there is no direct evidence to suggest they will help with hair loss after menopause.
Hair loss after menopause is a common occurrence and is primarily related to hormonal changes, specifically a decrease in oestrogen and progesterone levels. These hormonal changes can contribute to hair thinning and loss in some women.
If you are experiencing hair loss after menopause, consult with a healthcare provider or a dermatologist to determine the underlying cause and explore appropriate treatment options. In some cases, your healthcare provider may recommend specific supplements or medications to support hair health and growth, but these would likely be different from prenatal vitamins.
To support hair health and overall wellbeing during menopause, consider the following tips:
Follow a well-balanced diet that includes a variety of nutrient-dense foods. Nutrients like protein, iron, zinc, and vitamins A, C, and D are important for hair health.
Practice good scalp hygiene and use gentle hair care products to minimise damage to your hair and scalp.
High levels of stress can contribute to hair loss. Engage in stress-reducing activities like yoga, meditation, or spending time in nature.
Regular physical activity can support overall health and wellbeing, including hair health.
Some topical treatments and shampoos containing ingredients like minoxidil or ketoconazole may help promote hair growth. Consult with a dermatologist for recommendations.
In certain cases of severe hair loss related to menopause, hormone replacement therapy may be considered. This decision should be made in consultation with a healthcare provider, considering the potential risks and benefits.
Why do prenatal vitamins make hair skin and nails prettier and stronger?
Prenatal vitamins are designed to provide essential nutrients that are crucial for a healthy pregnancy and foetal development. While their primary purpose is to support the needs of pregnant women and their developing babies, some women may notice improvements in the appearance of their hair, skin, and nails when taking prenatal vitamins. The key nutrients found in prenatal vitamins that can contribute to these improvements include:
Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a role in the metabolism of fats, carbohydrates, and proteins. It is known for promoting healthy hair, skin, and nails. Biotin deficiency can lead to hair loss and brittle nails, so having an adequate intake can support their health and appearance.
Folic acid, also known as vitamin B9, is essential for DNA synthesis and cell growth. It supports overall skin health and promotes healthy cell turnover, contributing to a more radiant complexion.
Vitamin C is a powerful antioxidant that supports collagen synthesis. Collagen is a protein that provides structure to the skin, hair, and nails, making them appear more youthful and resilient.
Vitamin E is another antioxidant that helps protect the skin from oxidative stress and supports skin health and hydration.
Iron is important for the delivery of oxygen to the cells, including the hair follicles and nail beds. Adequate iron levels can help maintain healthy hair and nails.
Zinc is involved in various enzymatic processes in the body and plays a role in the formation of proteins. It can support healthy skin and hair growth.
While prenatal vitamins can provide these beneficial nutrients, it’s important to note that the effects on hair, skin, and nails can vary from person to person. Not all women will experience dramatic changes in their appearance while taking prenatal vitamins. Additionally, the improvements in hair, skin, and nails can also be influenced by other factors such as genetics, overall diet, lifestyle, and skincare routine.
If you are not pregnant but still interested in supporting your hair, skin, and nails, there are other specialised supplements and multivitamins designed for that purpose. Before starting any supplement regimen, it’s best to consult with a healthcare provider to ensure it aligns with your individual health needs and to avoid excessive intake of certain nutrients.
Can you take prenatal and postnatal vitamins together?
Other questions asked were:
Can I take prenatal and postnatal vitamins together?
Is It safe to consume prenatal and postnatal vitamins together?
It is not necessary to take both prenatal and postnatal vitamins together, as their formulations are designed to meet the unique nutritional needs of different stages: prenatal for pregnancy and postnatal for the postpartum period and breastfeeding. Taking both together could potentially lead to an excessive intake of certain nutrients and toxicity.
If you are pregnant and have been taking prenatal vitamins, it’s best to continue taking them throughout your pregnancy until your healthcare provider advises otherwise.
After childbirth, you can switch to postnatal vitamins, which are specifically designed to support your nutritional needs during the postpartum period and breastfeeding.
Should I take prenatal or postnatal vitamins while breastfeeding?
Other questions asked were:
Should you take prenatal vitamins while breastfeeding?
Is it safe to take prenatal vitamins while breastfeeding?
Should you take a prenatal or postnatal while breastfeeding?
What are the best prenatal vitamins for nursing mothers?
Best multivitamin for nursing mothers?
Best multivitamin for breastfeeding?
If you are breastfeeding, it is generally recommended to take postnatal vitamins specifically designed for the postpartum period and breastfeeding. Postnatal vitamins are formulated to provide the essential nutrients needed to support your recovery after childbirth and to meet the nutritional demands of breastfeeding.
What are the benefits of taking folic acid or folate in prenatal vitamins? What are their uses and differences between them?
Folic acid and folate are forms of vitamin B9, a water-soluble vitamin that plays a crucial role in cell division, DNA synthesis, and the formation of red blood cells. Both folic acid and folate are important during pregnancy and are included in prenatal vitamins to support yours and the developing baby’s health. However, there are some differences between folic acid and folate:
Folic Acid:
Folic acid is the synthetic form of vitamin B9, which means it is produced in a laboratory and used in fortified foods and supplements, including prenatal vitamins.
Folic acid is more stable than folate and can withstand heat and light better, making it a preferred form for supplementation and food fortification.
Folic acid is generally well absorbed by the body when taken as a supplement, but its absorption may vary depending on an individual’s genetic makeup and certain medical conditions.
Folic acid is recommended for all women of childbearing age, especially during early pregnancy, to help prevent neural tube defects (NTDs) in the developing baby’s brain and spine. Adequate folic acid intake before and during early pregnancy is crucial for reducing the risk of NTDs.
Folate:
Folate refers to the naturally occurring form of vitamin B9 found in various foods such as leafy green vegetables, legumes, nuts, and fortified cereals.
Folate is more sensitive to heat and light, and it may degrade during cooking and food processing, leading to some nutrient loss.
Folate from natural food sources is generally well absorbed by the body. However, some people may have difficulty absorbing naturally occurring folate, especially if they have certain genetic variations.
Adequate intake of folate is essential for overall health, including supporting cell division, red blood cell production, and DNA synthesis.
In prenatal vitamins, both folic acid and folate can provide the necessary vitamin B9 to support a healthy pregnancy. You should take prenatal vitamins that contain either folic acid or folate, depending on your individual preferences and needs. Regardless of the form, the key is to take 400 to 800 micrograms (mcg) daily, to support the development of the baby and prevent NTDs.
If you are pregnant or planning to become pregnant, consult with your healthcare provider to determine the appropriate prenatal vitamin and folic acid/folate supplementation to meet your specific needs during pregnancy.
What is the difference between taking prenatal vitamins with folic acid and without it when trying to conceive?
When trying to conceive, taking prenatal vitamins with folic acid can be beneficial, especially if you are planning a pregnancy or in the early stages of pregnancy.
If you are actively trying to conceive, start taking prenatal vitamins with folic acid before conception so you have good levels of folic acid from the very early stages of pregnancy. This is especially important because many pregnancies are unplanned.
If vitamin supplements are useless why are prenatal vitamins always prescribed to pregnant women?
Vitamin supplements, including prenatal vitamins, are not useless. In fact, they play a crucial role in supporting overall health, especially during specific life stages like pregnancy. Prenatal vitamins are prescribed to pregnant women because they are specifically formulated to meet the increased nutritional demands during pregnancy, which are challenging to meet through diet alone.
Always consult with your healthcare provider before starting any supplement regimen. They can guide you on the appropriate prenatal vitamins and postnatal vitamins based on your individual health needs and help you prepare for a healthy pregnancy and beyond!
*Collaborative feature post*
* Links marked with a ‘*’ are affiliate inks which means I may earn a small commission if you click through to buy at no extra cost to you. Thank you for your support 😀
About Leyla Preston
Leyla is a UK mum of four, a writer and the founder of Motherhood Diaries, which she has edited since 2010. She has written about pregnancy, birth and family life for more than 15 years, edited NCT Harrow’s Special Delivery magazine, and is the author of several children’s and family books. She is also co-founder of Poppy, a new app helping UK parents find trusted local support, and presents Tech Talks Zone, a YouTube channel reviewing tech and AI tools for busy parents. Read Leyla’s story
Our health articles follow NHS guidance and aren’t a substitute for advice from your midwife, health visitor or GP.
Postpartum core workout tips to rebuild your foundation
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Bringing a new life into the world is a miraculous experience that changes your body in many ways, including weakening your core muscles! But creating a postpartum core workout and rebuilding your foundation will help you regain strength and stability, and boost your overall wellbeing after childbirth too.
Below is a guide to regaining core strength postpartum where we will explore core-strengthening exercises tailored specifically for postpartum mums.
Remember, every woman’s postpartum recovery is unique, and it’s important to listen to your body and consult with your healthcare provider or a certified postpartum fitness specialist before starting any exercise program. They can provide guidance specific to your individual needs and help you develop a safe and effective postpartum belly workout.
Your postpartum core recovery program starts here!
The importance of core strengthening – Postpartum core workout changes and challenges
As a new mum, the abdominal muscles and pelvic floor muscles, which form the core, experience stretching and weakening. These changes can lead to issues like lower back pain, weakened posture, and decreased core strength.
The benefits of core-strengthening exercises
Postpartum ab exercises offer several benefits, including restoring core muscle strength, improving posture, enhancing stability, alleviating back pain, and providing a solid foundation for other physical activities. Incorporating these exercises into your routine can lead to a stronger and healthier postpartum body.
When to start postpartum exercise to reduce tummy: Mustdo exercises for early postpartum core recovery
You must consult with your GP before starting any postpartum exercise routine, especially if you had a complicated delivery or you’re experiencing any specific health concerns. However, once you’ve received clearance, you can begin gentle exercises in the early postpartum period to support core recovery and reduce tummy size.
Understanding the postpartum recovery timeline
Please respect your body’s healing process after childbirth. Try to start with gentle exercises during the early postpartum period (typically the first six weeks), to avoid excessive strain.
Here are some must-do exercises for early postpartum core recovery, but consult with your healthcare provider first to make sure you’re ready for exercise.
Postpartum recovery ab exercises beginner – up to two weeks postpartum
Here are some postpartum core restoration exercises that you can do up to two weeks postpartum:
The transverse abdominal muscles, the deepest layer of the abdominal muscles, wrap around the abdomen like a corset and support the spine and pelvis – and they’re important for core stability too. Engaging these muscles through postpartum core exercises like the “abdominal hollowing” technique can help rebuild core strength gradually. You can also perform transverse abdominal exercises like heel slides, abdominal compressions, or gentle pelvic tilts while focusing on proper alignment and activating the deep core muscles.
How to do transverse abdominal breathing and core connection
Transverse abdominal breathing core connection (TAB) also known as deep core or diaphragmatic breathing, is a great exercise to reconnect with and strengthen your core muscles postpartum. It can also help to improve posture and reduce the risk of diastasis recti, a condition in which the abdominal muscles separate.
To do TAB, lie on your back with your knees bent and your feet flat on the floor. Place your hands on your lower abdomen, just above your hip bones. As you inhale, breathe deeply into your belly, allowing your abdomen to expand. As you exhale, gently draw your belly button in towards your spine.
You can do TAB for 10-15 repetitions, or for as long as you feel comfortable. Breathe slowly and naturally and to avoid holding your breath.
Here are some tips for doing TAB correctly:
Keep your back pressed into the floor throughout the exercise.
Do not allow your lower back to arch.
Breathe slowly and naturally.
Avoid holding your breath.
TAB is a gentle exercise, but if you have any pain, stop the exercise and talk to your doctor immediately.
The pelvic floor muscles play a vital role in core stability. Gentle pelvic floor exercises, such as Kegels, can help strengthen these muscles and aid in postpartum recovery.
Pelvic floor exercises involve contracting and relaxing the muscles used to control urination. Squeeze and hold the muscles for a few seconds, then release. Gradually increase the duration and intensity of the contractions over time.
Postpartum core workout No. 3 – Dead bug
This exercise helps to strengthen your core and improve your posture. Lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides, palms down. Slowly raise your arms and legs off the floor, keeping your back pressed into the ground. Hold for a few seconds, then lower your arms and legs back down.
Lie on your back with your knees bent. Place your hands on your abdomen, just above your belly button. Take a deep breath in, and as you exhale, gently press your hands into your abdomen, feeling your deep abdominal muscles engage. Hold for a few seconds and then release. Repeat this several times.
Postpartum core workout No. 5 – Gentle walking
Walking is a low-impact exercise that helps improve circulation, promotes healing, and boosts mood. Start with short walks around your house or neighbourhood, then gradually increase the duration and intensity as you feel comfortable.
Two to four weeks postpartum with your doctor’s approval
Once you have received clearance from your healthcare provider, you can gradually progress to more specific core exercises two to four weeks postpartum. It’s important to start with gentle exercises that focus on reconnecting with the core muscles and promoting stability. Here are some core exercises you can consider during this period:
Postpartum core workout No. 6 – Pelvic tilts
This exercise helps to strengthen your pelvic floor muscles and improve your posture. Get on your hands and knees, making sure your back is straight. Tilt your pelvis forward, tucking your tailbone under. Hold for a few seconds, then tilt your pelvis back, rounding your back. Repeat 10 times.
Lie on your back with knees bent and feet flat on the floor. Inhale deeply, and as you exhale, lift your hips off the ground, engaging your glutes and core. Hold for a few seconds, then slowly lower your hips back down. Focus on maintaining stability and avoiding excessive arching of the lower back.
Postpartum core workout No. 8 – Bird dog exercise
Begin on all fours with your hands directly under your shoulders and knees under your hips. Engage your core muscles, then extend your right arm forward and left leg backward. Hold for a few seconds, then do the same with the alternating leg and arm. Focus on maintaining stability and keeping your spine aligned throughout the movement.
Postpartum core workout No. 9 – Side-lying leg lifts
Lie on your side with your legs extended and stacked on top of each other. Engage your core muscles and lift the top leg to a comfortable height, then lower it back down. Repeat on both sides. This exercise targets the hip abductors and outer thighs.
Four to six weeks postpartum
During the four to six-week postpartum period, continue focusing on gentle ab exercises that help reconnect with and strengthen the core muscles. Here are some ab exercises you can consider during this period:
Start with modified crunches by lying on your back with knees bent and feet flat on the floor. Place your hands behind your head. Exhale as you lift your head and shoulders off the ground, and inhale as you lower back down. Focus on engaging your core muscles and avoiding straining the neck or upper body.
Sit or stand with your feet shoulder-width apart. Place your hands on your hips or hold a small weight or medicine ball. Rotate your torso from side to side, focusing on engaging your oblique muscles. Start with small movements and increase the range of motion as you feel comfortable.
Always pay attention to your body and modify exercises as needed. Start with a few repetitions of each exercise and gradually increase over time. If you experience any pain, discomfort, or unusual symptoms during or after exercise, stop and talk to your doctor. They can provide personalised guidance and recommendations based on your individual recovery progress.
Progressing to intermediate exercises – Gradual progression is key
Once your body has had sufficient time to heal, you can gradually progress to intermediate core-strengthening exercises. Be patient and listen to your body’s signals to avoid overexertion or injury.
Six to eight weeks postpartum
Between six to eight weeks postpartum, you can gradually increase the intensity and complexity of your ab exercises as your body continues to heal and gain strength. Here are some ab exercises you can consider during this period:
Planks are excellent for strengthening the entire core. Start with modified versions, such as knee planks or forearm planks, and gradually increase the duration and difficulty as your strength improves.
As you get stronger, you can progress to full planks on your hands and toes. Make sure you have proper form, engaging your core muscles and maintaining a straight line from head to heels. Hold the position for a few seconds and gradually increase the time as you get stronger.
Postpartum core workout No. 13 – Bridge pose
Bridges target the glutes, lower back, and abdominal wall muscles. They help improve hip stability, strengthen the core, and relieve lower back pain. Start with basic bridges and progress to single-leg or stability ball variations.
Lie on your back with knees bent and feet flat on the floor. Inhale deeply, and as you exhale, lift your hips off the ground, engaging your glutes and core. Hold for a few seconds, then slowly lower your hips back down. Focus on maintaining stability and avoiding excessive arching of the lower back.
Postpartum core workout No. 14 – Leg raises
Lie on your back with your legs extended. Engage your core muscles and lift your legs off the ground, bringing them towards the ceiling. Lower your legs back down with control. Start with single leg raises and progress to double leg raises as your strength improves.
Postpartum core workout No. 15 – Reverse crunches
Lie on your back with knees bent and feet flat on the floor. Place your hands on the floor beside you or under your hips for support. Exhale as you lift your hips off the ground, bringing your knees towards your chest. Inhale as you lower your hips back down with control.
Remember to pay attention to your body and modify exercises as needed. If you experience any pain, discomfort, or unusual symptoms during or after exercise, stop and talk to your doctor.
Postpartum recovery ab exercises advanced – Build on a solid foundation
Once you feel comfortable with intermediate exercises, you can incorporate advanced core-strengthening exercises into your routine. These exercises challenge your core stability and help you reach higher levels of strength and fitness.
Postpartum core workout No. 16 – Pilates and yoga
Pilates and yoga are excellent options when looking for ab exercises for after pregnancy. These practices focus on controlled movements, breathwork, and engaging the deep core muscles, providing overall strength and flexibility.
Functional postpartum core exercises mimic movements we perform in everyday life. Incorporating exercises like squats, lunges, and deadlifts can further challenge your core muscles and improve overall functional strength.
The role of pre-workout stacks
While doing an abdominal exercise postpartum is essential, sometimes you may also need an extra boost to get the most out of your workouts. So think about understanding pre-workout stacks with Barbend. Pre-workout supplements, or “stacks,” enhance athletic performance by providing energy, focus, and endurance. They can also help you push through fatigue and maximise your effort during workouts.
When selecting a pre-workout stack, choose one that is safe and effective for postpartum women. Look for supplements that contain natural ingredients and avoid those with potentially harmful substances. Consult with your healthcare provider before incorporating supplements into your routine.
Other exercises you can try after a strengthened core
Here are some postpartum ab workout exercises you can try once your core is much stronger:
Postpartum core workout No. 18 – Side lying hip abduction obliques and side core strengthening exercise
Side-lying hip abduction is an exercise that targets the Gluteus Medius, a muscle that helps stabilise the hip and prevent injury. Side-lying hip abductions are a great way to strengthen your core and improve your balance. They are also a low-impact exercise, so they are a good option if you are recovering from an injury. It is also a good exercise for strengthening the obliques, the muscles that run along the sides of the torso.
Start by lying on your side on a mat or comfortable surface. You can choose either side to begin with.
Extend your bottom arm out straight, placing it on the floor in front of you for support. You can bend your elbow slightly for added comfort.
Place your top hand behind your head, with your elbow pointing toward the ceiling. This will help engage your oblique muscles.
Bend your bottom knee slightly for stability and keep your top leg straight.
Engage your core muscles to stabilise your spine, and slowly lift your top leg upward, away from the bottom leg. Focus on using the muscles on the side of your hip to lift the leg, rather than relying on momentum.
Lift your leg as high as you can without rotating your pelvis or leaning forward or backward. Aim to create a straight line from your head to your feet.
Hold the top position for a second or two, feeling the contraction in your hip abductor and oblique muscles.
Slowly lower your leg back down to the starting position.
Repeat the exercise for the desired number of repetitions and then switch to the other side.
Remember to breathe consistently throughout the exercise and maintain proper form. Start with a manageable number of repetitions, and as you get stronger and more comfortable, you can gradually increase the intensity and number of sets. If you experience any discomfort or pain, stop the exercise and consult a fitness professional or healthcare provider.
You can do this exercise for 10-15 repetitions on each side. As you get stronger, you can add weight to your ankle or wear a resistance band around your thigh.
Here are some tips for doing side-lying hip abductions correctly:
Keep your core engaged throughout the exercise.
Keep your hips aligned and your pelvis level.
Do not let your top knee collapse inward.
Slowly lift and lower your leg to avoid putting too much strain on your hip.
Here are some other exercises that you can do to strengthen your obliques and side core:
Plank with side twist: Start in a plank position on your forearms. Slowly twist your body to the side, bringing your top elbow towards your hip. Hold for a few seconds, then return to the starting position. Repeat on the other side.
Bird dog all fours core strengthening exercisewith side reach: Start in a bird dog position on your hands and knees. Slowly reach your top arm out to the side, keeping your elbow straight. Hold for a few seconds, then return to the starting position. Repeat on the other side.
Side plank with leg lift: Start in a side plank position with your body in a straight line from your head to your heel. Slowly lift your top leg up and out to the side, keeping your knee bent. Hold for a few seconds, then lower your leg back down.
Effective squat warm-up exercises for a safe workout
There are several effective squat warm-up exercises that can help you prepare for a safe postpartum workout. Here are a few warm-up exercises that target the muscles involved in squats:
Postpartum core workout No. 19 – Glute bridges
Lie on your back with your knees bent and feet flat on the ground. Engage your core and squeeze your glutes to lift your hips off the floor. Hold for a second or two at the top and then lower your hips back down. This exercise activates the gluteal muscles and helps improve hip mobility.
Postpartum core workout No. 20 – Hip rotations
Stand with your feet hip-width apart. Place your hands on your hips and gently rotate your hips in circular motions, both clockwise and counter-clockwise. This helps warm up the hip joints and increase mobility.
Stand with your feet shoulder-width apart and toes slightly turned out. Lower your body down into a squat by bending your knees and pushing your hips back. Keep your chest lifted and maintain a neutral spine. Rise back up to the starting position. Bodyweight squats warm up the leg muscles and improve your squatting technique.
Stand facing a wall or use a sturdy surface for support. Place one foot slightly in front of the other and lean forward, allowing your front knee to bend while keeping your back heel on the ground. You should feel a stretch in your calf and ankle. Hold for a few seconds and then switch legs. This exercise helps improve ankle mobility, which is important for achieving proper squat depth.
Postpartum core workout No. 23 – Lateral leg swings
Stand beside a wall or use a stable support. Swing one leg out to the side, keeping it straight or with a slight bend in the knee. Swing it back and forth like a pendulum. Perform 10-15 swings on each leg. This exercise helps to warm up the hip abductor muscles, which are important for squat stability.
Remember to listen to your body and start with lighter weights or no weights at all when performing squats postpartum. Gradually increase the intensity and weight as your body recovers and becomes stronger. If you experience any pain or discomfort, modify the exercises or consult with a healthcare provider or a certified postpartum fitness specialist.
Banded clamshells are a great way to strengthen your core and improve your balance. They are also a low-impact exercise, so they are a good option for people who are recovering from an injury.
To do a banded clamshell workout, you will need a resistance band. Here are a good set of resistance bands from Amazon*
Here is a sample banded clamshell workout routine:
Warm-up:
5 minutes of light cardio, such as walking or jogging.
10-15 repetitions of each of the following exercises:
Knee raises
Wall sits
Hip circles
Cat-cow pose
Workout:
3 sets of 10-15 repetitions of banded clamshells on each side.
Cool-down:
5 minutes of light cardio.
10-15 repetitions of each of the following exercises:
Bird dog
Plank
Side plank
You can adjust this workout routine to fit your own fitness level. Listen to your body and take breaks when you need them.
Core exercises to avoid after pregnancy
After pregnancy, gradually reintroduce core exercises to allow your body to heal and strengthen. However, there are certain core exercises that are best to avoid during the postpartum period. These are:
Traditional sit-ups and crunches
These exercises can put excessive strain on the abdominal muscles and the pelvic floor, which may still be recovering after childbirth. They can also contribute to the separation of the abdominal muscles, known as diastasis recti.
Engaging in heavy weightlifting or intense resistance training before your body has fully recovered can increase the risk of injury. It’s best to start with lighter weights or bodyweight exercises and gradually increase the intensity as your body becomes stronger and more stable.
High-impact exercises
Activities such as running or jumping exercises can place additional stress on the pelvic floor, which may still be healing. These high-impact exercises should be avoided until you’ve rebuilt your core strength and received clearance from your healthcare provider.
Twisting or rotational exercises
Twisting or rotational movements, such as Russian twists or bicycle crunches, can strain the abdominal muscles and potentially worsen diastasis recti. It’s best to avoid these exercises until the abdominal muscles have healed and regained proper strength.
Conclusion
Strengthening postpartum exercises for tummy is an important journey that requires patience, dedication, and the right exercises.
There are lots of ways to fit exercise in after baby. You can hit the park with water bottles, snacks and provisions for the day, then enjoy a jog while your baby babbles at nature. Jogging strollers can also come as a double if you have two kids. Check out https://www.doublebuggyreviews.com/ for detailed reviews on dozens of double buggy styles, including ones that help you get active in the great outdoors along with your babies.
If you’re struggling with motivation, then there are plenty of online personal trainers that will work with you from the comfort of your own home. You won’t have to waste time driving to the gym or paying for an expensive membership. It’s the perfect way to be more efficient with your time without sacrificing your fitness.
Remember, you also need downtime. Turn down the lights, play some tranquil music, and light up the scents and oils. This will allow you the perfect relaxation time that you need to breathe out the stressful day and breathe in the calm. You can find some great aromatherapy tools online now, like these scented candles by Royal Essence, especially for use during bedtime.
Remember to consult with your healthcare provider before starting postnatal core exercises, especially if you have specific postpartum concerns. And speak to a certified personal trainer when trying postpartum ab exercise workout plans, especially diastasis recti exercises, so you don’t make your muscle separation worse.
Enhance your postpartum experience with comfortable footwear
While focusing on rebuilding your core strength postpartum, don’t overlook the importance of comfortable and supportive footwear. In addition to your core exercises, moving around and staying active are key components of your recovery. This is where our picks from Black Tulip Studio come in, offering both comfort and style for postpartum mums, and now with an exclusive 5% discount!
Farro Flat Chelsea Boot – Caramel Suede: These stylish boots are perfect for walks or casual outings. Their cushioned insoles and supportive design provide the comfort needed during postpartum recovery, making them ideal for mums on-the-go. The versatile design seamlessly matches various outfits, ensuring you stay fashionable and comfortable. Shop the Farro Flat Chelsea Boot here* and take advantage of the special 5% off for a stylish addition to your postpartum wardrobe.
Arbi Sleek Sneaker – Giraffe: If you prefer something more casual, these unique giraffe print sneakers are a fantastic choice. Lightweight and breathable, they offer comfort during physical activities or when you’re simply enjoying time with your baby. The playful design adds a fun touch to your everyday look. Get your Arbi Sleek Sneakers here* to enjoy comfort with a unique style twist, plus a 5% discount!
Starting an ab workout after baby involves a combination of exercises that target the abdominal muscles, proper nutrition, and overall fitness. Here are some tips to help you tone your core postpartum:
Start with gentle core exercises
Use the tips above to start gently strengthening your core, then gradually progress to the more challenging exercises as your core gets stronger.
Diaphragmatic breathing
Practice diaphragmatic breathing to engage and activate the deep core muscles. This technique involves breathing deeply into your lower abdomen, allowing it to expand as you inhale, and gently contracting the deep core muscles as you exhale.
Incorporate pilates or yoga
Pilates and yoga can be excellent for postpartum core toning as they emphasise core engagement, stability, and flexibility. Look for postnatal-specific classes or modifications to ensure you’re following exercises that are safe for your postpartum body.
Include whole-body exercises
Incorporate exercises that engage multiple muscle groups, such as squats, lunges, push-ups, and rows. These exercises recruit the core muscles to stabilise the body and strengthen the entire body, including the core. Don’t start these exercises until your core is strong, though.
Cardiovascular exercise
Engaging in cardiovascular exercise, such as brisk walking, swimming, or cycling, can help burn calories and reduce overall body fat, which can contribute to a more toned appearance in your core area.
Healthy eating
Maintain a balanced and nutritious diet to support overall health and weight management. Focus on whole, unprocessed foods, lean proteins, fruits, vegetables, and healthy fats. Hydration is also essential.
Consistency and progression
Consistency is key for toning your core. Aim for regular exercise sessions and gradually increase the intensity and duration of your workouts over time. Be patient, as postpartum recovery is a gradual process.
Get professional guidance
Consult with a certified postpartum fitness specialist or a personal trainer who specialises in postpartum recovery. They can provide tailored exercises, ensure proper form, and offer guidance specific to your needs and recovery stage.
How long to regain core strength after pregnancy?
Other questions asked were:
When can you start core exercises after birth?
The time it takes to regain core strength after pregnancy can vary from woman to woman. It depends on factors such as your pre-pregnancy fitness level, the type of delivery you had, any complications experienced during pregnancy or childbirth, and how consistently you engage in postpartum exercises.
It’s important to approach postpartum core recovery with patience and allow your body time to heal.
Give yourself around 6 to 8 weeks to recover from childbirth. During this time, you can focus on gentle movements, deep breathing, and light exercises that promote circulation and mobility.
Then, around 6 to 8 weeks and after clearance from your doctor, you can begin exercises that focus on reconnecting and activating the core muscles, such as transverse abdominal exercises, pelvic floor exercises, and gentle core strengthening movements. This phase may last anywhere from a few weeks to a few months, depending on your progress and individual circumstances.
As you progress in your postpartum recovery, you can gradually introduce more challenging exercises to rebuild core strength. This may include exercises like planks, modified push-ups, squats, lunges, and stability exercises. This phase can take several months, and progress will vary from person to person.
Diastasis recti (separation of the abdominal muscles) is common after pregnancy. If you have diastasis recti, it may take longer to regain core strength and close the separation. Working with a physical therapist or postpartum fitness specialist can be beneficial in addressing diastasis recti and guiding you through appropriate exercises.
Can diastasis recti be fixed with exercise?
Other questions asked were:
What exercise heals diastasis recti after pregnancy?
Yes, diastasis recti can often be improved and sometimes fully resolved with specific exercises and targeted core training. Diastasis recti is a separation of the abdominal muscles that commonly occurs during pregnancy because of the stretching of the abdominal wall to accommodate the growing uterus. While exercise can help in the recovery process, it’s important to note that the severity of the diastasis recti and individual factors may influence the extent of improvement.
Focus on exercises that engage the deep core muscles, including the transverse abdominis and the pelvic floor. Examples include gentle abdominal compressions, pelvic tilts, and pelvic floor exercises like Kegels. These exercises help strengthen the muscles around the abdomen and provide stability.
Learning to activate and engage the transverse abdominis can help support and close the gap caused by diastasis recti. Diaphragmatic breathing and specific transverse abdominal exercises postpartum can be beneficial.
Perform modified planks as they target the core while minimising stress on the abdominal muscles. This may involve performing planks on an incline, using a stability ball, or using other modifications to ensure proper form and alignment.
It’s also important to strengthen the muscles that stabilise the pelvis, such as the glutes and hip abductors, as they can provide additional support to the core muscles. Exercises like hip bridges, clamshells, and side-lying leg lifts can be helpful.
Maintain good posture throughout the day to support the healing of diastasis recti. Be mindful of your posture during activities like sitting, standing, and lifting to reduce strain on the abdominal muscles.
Work with a qualified healthcare professional, such as a physical therapist or a certified postpartum fitness specialist, who can assess your diastasis recti and provide appropriate exercises and guidance. They can tailor an exercise program to your needs, monitor your progress, and ensure that you are performing the exercises correctly to promote healing and improve diastasis recti. In some cases, more severe diastasis recti may require additional interventions, such as surgical consultation or other specialised treatments.
Why is it hard for women to lose weight after a pregnancy?
Other questions asked were:
Why is my core so weak after pregnancy?
Losing weight after pregnancy can be challenging, but it is possible with patience and effort. By following the tips above, you can reach your weight loss goals and improve your overall health.
However, there may be additional reasons you may find it challenging to lose weight after pregnancy. Here are some factors that contribute to the difficulty:
Hormonal changes
Pregnancy triggers significant hormonal changes in a woman’s body, including increased levels of oestrogen, progesterone, and cortisol. These hormonal fluctuations can affect metabolism, hunger regulation, and fat storage, making it harder to lose weight.
Postpartum recovery
After childbirth, the body needs time to recover and the postpartum period involves healing from delivery, which potentially means dealing with physical discomfort, and adjusting to the demands of caring for a newborn. So you often prioritise rest and recovery over intense exercise or strict dieting.
Sleep deprivation
Newborns often disrupt sleep patterns, which means broken sleep and feeling tired all the time. Lack of sleep can affect hunger hormones, increase cravings for high-calorie foods, and decrease motivation for physical activity, making weight loss more challenging.
Increased caloric needs for breastfeeding
If you’re breastfeeding, your body requires additional calories to produce milk. This can make it difficult to create a calorie deficit for weight loss without affecting milk supply or the nutritional needs of your baby.
Lifestyle changes and time constraints
Caring for a newborn can significantly change your daily routine and lifestyle. The demands of childcare, limited time for self-care, and reduced availability of exercise can make it harder to establish consistent healthy habits for weight loss.
However, if you’re struggling with bad habits that affect your health, then it’s important to work through these issues first. Rehabs that offer SMART Recovery in Boston reported that most admitted people drink or misuse drugs when they are in their teens, so if this is an issue you have been struggling with for a long time, then it’s important to speak to a professional first so you can take steps to ensure you and your baby are in optimal health.
Emotional and psychological factors
Pregnancy and postpartum periods can bring about significant emotional and psychological changes. Factors such as stress, fatigue, mood swings, and adjusting to new responsibilities can impact eating patterns and make it harder to stick to healthy habits.
Try to approach postpartum weight loss with patience and self-compassion. It’s much healthier to lose weight gradually and aim for a healthy and sustainable rate. Speak to your doctor for personalised guidance and consider your individual circumstances may affect the speed in which you lose weight.
Incorporate a balanced diet, regular physical activity, and seek social and emotional support to help you manage your weight after pregnancy.
How can I lose 5 kg weight after pregnancy?
Losing 5 kg weight after pregnancy is a realistic goal, but it is important to do it safely.
Aim for gradual weight loss, so for example, losing 0.5 – 1kg (1-2lbs) pre week is generally considered a healthy rate of weight loss.
Focus on a balanced and nutritious diet that includes a variety of whole foods. Emphasise lean proteins, fruits, vegetables, whole grains, and healthy fats. Be mindful of portion sizes and avoid excessive calorie-dense and processed foods. Consider consulting a registered dietitian or nutritionist for personalised guidance.
Drink plenty of water throughout the day to stay hydrated. Water can help you feel fuller, support digestion, and boost your metabolism.
If you are breastfeeding, it can help you burn extra calories. Be mindful of your nutritional needs while breastfeeding, and consult a healthcare provider for guidance on maintaining a healthy calorie intake while supporting milk production.
Gradually reintroduce physical activity into your routine, based on your healthcare provider’s recommendations. Start with low-impact exercises like walking, swimming, or postpartum-specific fitness classes. As you progress, consider adding strength training exercises to help build muscle and boost metabolism.
Include exercises that target the core muscles, such as transverse abdominal exercises, pelvic floor exercises, and gentle core strengthening movements. Strengthening the core can aid in regaining strength and toning the abdominal area.
Adequate sleep is essential for overall health, weight management, and managing stress. Prioritise self-care activities to reduce stress levels, which can impact weight loss efforts.
Surround yourself with a supportive network of family and friends who understand your goals and can offer encouragement. Consider joining postpartum support groups or finding an accountability partner to help you stay motivated.
Best postpartum recovery exercises advanced?
Postpartum recovery exercises should be approached with caution and should only be attempted once you have regained core strength and received clearance from your healthcare provider. Check out the tips above for advanced core exercises.
Always warm up before attempting any advanced exercises and listen to your body. If you experience pain, discomfort, or any adverse effects, stop the exercise and consult with a healthcare provider or a certified postpartum fitness specialist. It’s essential to progress gradually and focus on maintaining proper form to prevent injury and support your postpartum recovery.
Why does my stomach stick out even though I am hammering the core exercises every day?
Other questions asked were:
Why do my abs look bloated after a workout? How long does it take for this bloating look to go away?
If your stomach is sticking out despite regularly performing core exercises, there could be a few reasons for this.
Diastasis recti can create a bulging or protruding appearance of the stomach. If you have diastasis recti, certain core exercises that involve intense flexion or twisting movements may exacerbate the condition. It’s important to consult with a healthcare provider or a postpartum fitness specialist to determine if diastasis recti is a factor and to receive appropriate exercises and modifications.
The visibility of your abdominal muscles can be influenced by the amount of subcutaneous fat (fat stored under the skin) in that area. Engaging in core exercises alone may not be enough to reduce the layer of fat covering your abdominal muscles. To address this, consider incorporating a well-rounded exercise program that includes cardiovascular exercise and a balanced diet to support overall fat loss.
Inadequate core activation and poor posture can contribute to a protruding stomach appearance. It’s important to ensure that you are properly engaging your core muscles during exercises and throughout the day. Focus on maintaining good posture, activating your deep core muscles (such as the transverse abdominis) during movements, and avoiding excessive arching or slumping of the lower back.
Hormonal changes during pregnancy and postpartum can affect the distribution of fat and the appearance of the stomach. These changes can impact how your body stores fat, making it more challenging to achieve a flat stomach even with consistent exercise.
Keep in mind there may be other factors contributing to the appearance of a protruding stomach, such as bloating, muscle imbalances, or individual differences in body composition. If you have concerns about the appearance of your stomach, it’s best to consult with a healthcare provider or a certified postpartum fitness specialist who can evaluate your specific situation and provide tailored guidance.
When is the best time to exercise abs before or after cardio?
The best time to exercise your postpartum abs, either before or after cardio, largely depends on your personal preference and goals. Both options have their advantages, so you can choose what works best for you. Here are some considerations for each scenario:
Before cardio
Incorporate an ab workout at the beginning of your workout routine as an effective warm-up for your core muscles, activating them for the upcoming cardio session.
Exercising your abs before cardio means you can give full attention to core-specific exercises. This can be beneficial if you want to prioritise core strength or if you feel that your core strength diminishes during cardio exercises.
Start with abs exercises when you are fresh and not fatigued from cardio so you can maintain proper form and technique, which reduces the risk of injury.
After cardio
You can perform cardio exercises first to help you manage your energy. If you want to prioritise cardiovascular endurance or calorie burning, doing cardio first ensures you have enough energy to push through your cardio session without being overly tired from ab exercises postpartum.
While cardio exercises engage the core to some extent, saving ab exercises for after cardio can allow you to focus specifically on targeting and strengthening the core muscles once your cardio workout is complete.
Some research suggests that performing cardio exercises before strength training can enhance overall calorie burn during the workout. So, if weight loss is your primary goal, doing cardio first may be advantageous.
Ultimately, what matters most is consistency and effort in both your cardio and post pregnancy ab workout. If you’re incorporating both types of exercises into your routine, the order of exercises may not make a significant difference in the long run. Consider alternating the order periodically to keep your workouts varied and enjoyable.
Additionally, it’s important to listen to your body and adjust your routine accordingly. If you find that your core muscles are fatigued and compromising your form during cardio after doing ab exercises, you may want to switch the order or schedule them on separate days.
Why are my ribs sore after an ab workout?
Feeling soreness in your ribs after an ab workout can be attributed to a few possible factors.
The intercostal muscles are located between the ribs and play a role in stabilising and supporting the ribcage. During an ab workout, especially exercises that involve twisting or side bending motions, the intercostal muscles can be strained, leading to soreness.
The diaphragm, a dome-shaped muscle located beneath the ribcage, helps you to breathe and can be indirectly activated during certain ab exercises. If you’re performing exercises that involve deep core engagement and controlled breathing, such as pilates or certain yoga poses, the diaphragm can experience increased tension, resulting in soreness in the rib area.
You may have muscular imbalances or weaknesses in the muscles surrounding the ribcage and upper torso. When performing ab exercises, these weaker muscles can be recruited and strained more than usual, leading to soreness.
Improper form during ab exercises can put unnecessary stress on the ribcage and surrounding muscles. For example, if you’re performing exercises that involve excessive twisting or bending without maintaining proper alignment and control, it can strain the ribs.
To reduce rib soreness and prevent further discomfort, adjust your ab exercises to minimise strain on the ribcage. Focus on exercises that target the deeper core muscles without excessive twisting or bending, such as planks, pelvic tilts, or gentle crunches.
Pay attention to your breathing during ab exercises. Practice diaphragmatic breathing, where you inhale deeply through your nose, allowing your abdomen to expand, and exhale fully through your mouth, engaging your deep core muscles. This can help reduce tension on the ribcage and diaphragm.
Gradually increase the intensity and duration of your ab workouts over time, allowing your muscles to adapt and become stronger. Start with low-impact exercises and gradually progress to more challenging movements.
Always check you are performing ab exercises with proper form and technique. Maintain alignment, engage your core muscles, and avoid excessive strain or twisting through the ribcage.
If the soreness persists or is accompanied by severe pain, shortness of breath, or other concerning symptoms, consult with a healthcare provider to rule out any underlying issues or injuries. They can provide an accurate diagnosis and recommend appropriate modifications or exercises to address your specific situation.
How do I lose weight after pregnancy at home?
Losing weight after pregnancy at home can be achievable with a combination of healthy eating habits and regular physical activity.
Focus on a balanced and nutrient-rich diet that includes whole foods. Opt for lean proteins, fruits, vegetables, whole grains, and healthy fats. Be mindful of portion sizes and avoid eating too much processed or sugary foods.
Drink plenty of water throughout the day to stay hydrated. Water can help with digestion, support metabolism, and keep you feeling full.
Have healthy snacks readily available to avoid reaching for less nutritious options. Choose options like fruits, vegetables with hummus, yogurt, nuts, or homemade energy bars.
Practice mindful eating by paying attention to your body’s hunger and fullness cues. Eat slowly, savouring each bite, and stop eating when you feel satisfied, rather than overly full.
If you are breastfeeding, it can aid in burning extra calories. However, it’s important to prioritise your nutrition and ensure you’re consuming enough calories to support milk production and your overall health.
Engage in regular physical activity to help burn calories and increase your overall fitness. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, dancing, or cycling. Include strength training exercises at least twice a week to build muscle and boost metabolism. There are various at-home workout programs, fitness apps, and online resources available that cater specifically to postpartum exercises.
When your baby is napping, use that time to fit in a workout or engage in physical activity. You can follow online workout videos, join virtual fitness classes, or simply go for a buggy walk or jog in your neighbourhood.
Incorporate exercises into your daily routine, even if you can’t dedicate a specific workout time. For example, do squats or lunges while cooking or use household items as makeshift weights for strength training exercises.
Connect with other new mums for support and motivation. Join online forums, participate in virtual support groups, or find an accountability partner who shares similar goals.
Should you do core exercises after or before dinner when working out at home?
There is no strict rule regarding the best time to do core exercises, so you can choose a time that fits well into your daily routine.
Exercising before dinner may work well for some individuals who feel more energised and motivated earlier in the day.
Some people find that exercising before dinner can help suppress their appetite, making them less likely to overeat during the meal.
Exercising after dinner may work better for those who prefer to have a little more time for digestion before engaging in physical activity.
Evening workouts can be a way to unwind and de-stress after a busy day, which might contribute to better relaxation and sleep.
Ultimately, the most important thing is to find a consistent time that allows you to incorporate postpartum core exercises into your routine without feeling rushed or overwhelmed. Also, consider any potential scheduling conflicts with other responsibilities and commitments.
Additionally, keep in mind that exercising on a full stomach may not be comfortable for everyone. If you prefer to work out after dinner, you might want to wait at least an hour after eating to avoid any discomfort during exercise.
Lastly, always listen to your body and avoid strenuous exercises that may cause discomfort or impact your digestion negatively. If you’re unsure about the best time or have any concerns about postpartum exercises, consult with your healthcare provider or a certified postpartum fitness specialist. They can provide personalised guidance based on your individual needs and recovery progress.
*Collaborative feature post*
Links marked with a ‘*’ are affiliate links which means I may earn a small commission if you click through to buy at no extra cost to you.
About Leyla Preston
Leyla is a UK mum of four, a writer and the founder of Motherhood Diaries, which she has edited since 2010. She has written about pregnancy, birth and family life for more than 15 years, edited NCT Harrow’s Special Delivery magazine, and is the author of several children’s and family books. She is also co-founder of Poppy, a new app helping UK parents find trusted local support, and presents Tech Talks Zone, a YouTube channel reviewing tech and AI tools for busy parents. Read Leyla’s story
Our health articles follow NHS guidance and aren’t a substitute for advice from your midwife, health visitor or GP.
Feeling depressed during pregnancy? Here’s what to do now
Pregnancy is a rollercoaster! It is that period in your life when mood swings bounce around from elation to depression (also known as antenatal depression) and you have absolutely no control of the scale. The impact of depression on your pregnancy can sometimes mean crippling loneliness and feeling like the world is crashing down on you. Are you feeling depressed during pregnancy? And, if so, do you know how to seek help?
If you’re pregnant, grab your free pregnancy pack now and receive personalised emails related to your pregnancy week by week – details inside!
Mood swings or depression during pregnancy? How to tell the difference between mood swings and depression
Irritation, gloominess and low self-esteem are other small side-effects of pregnancy and they suck, but it is important to remember that these emotions are the product of the many new hormones shooting through your body to make that beautiful special miracle called your baby. Bad days are bound to happen. I’ve had my fair share of them during all four pregnancies, but they are not permanent.
There are some factors that contribute to depression in pregnancy, so before you book a trip to the doctor, try out the following activities for treating depression symptoms to keep depression away during pregnancy.
Depression during pregnancy – You’re not alone. Let it all out
The best way to deal with problems is to face them head on. The same goes for depression during pregnancy. If you’re going through any mental issues, the best thing to do is talk it out with someone that you trust, like your partner, a family member, a loved one, or a good friend. It helps to speak to someone who is or has been pregnant because they will better understand the feelings you are experiencing and they can offer their tried and tested techniques on how to get through the bad days.
It’s important to note that depression doesn’t feel the same for everyone. I had high anxiety during my first pregnancy but I wanted my child and felt so grateful. Some people feel like the pregnancy is unwanted and some are scared to leave the house for fear of damaging their baby. It’s important to talk about your problems, but know that sometimes your issues may be unique but equally important to you.
Feeling depressed during pregnancy? Take a walk
Sometimes, all you need is some fresh air when you’re caught up at home or at work and cabin fever is taking its toll. Taking a walk can help you relax your mind, body and soul, as well as get the blood pumping in the brain to release those feel-good hormones. This rejuvenation process will help calm your body and release the stress, which will also calm your baby too.
Feeling depressed during pregnancy? Take your mind off the daily troubles and go online
The beauty of the Internet is that you can forget your real life for a few minutes and follow someone else’s online. If you are not much of a surfer (or stalker) then there are other ways to spend your time.
Believe it or not, playing games has various health benefits, including energising oneself and calming the mind. It can boost memory power too, which will benefit the baby. There are various sites that have chat systems in place, so you can chat online. Whether you are playing Solitaire, following a blog, or trying your hand at poker via bitcasino, or even training your brain via an app, choose something that boosts your mood and leaves you feeling like you had a real break from the pregnancy drama.
Feeling depressed during pregnancy? Take care of your diet
Irritation during pregnancy can be down to an improper diet. For example, if you are eating food high in sugar, you may experience energy highs and crashes, hence why you may feel energetic and happy at the beginning and low and tired afterwards. It is important to make sure you’re eating from all the food groups in moderation, too.
Prenatal care is important so ensure you are ingesting nutritious foods, especially fruits and vegetables, which release positive endorphins and drive away depression. Studies show that curcumin has an antidepressant-like effect and can improve mental health. If you are nursing, your baby will benefit from this diet too.
Feeling depressed during pregnancy? Yoga relaxes the soul
Yoga is the master of calm and relaxation. You can Google ‘pregnancy yoga’ and there will be tonnes of YouTube videos and exercises that are easy to follow, so you can practice yoga in the privacy of your own home. Yoga makes you concentrate on your breathing, which relaxes your mind and body. You also get a good stretching workout at the same time too. Ask your GP first before starting any new exercise during pregnancy.
If all else fails and you’re still feeling low, make an appointment with your GP and explain your symptoms. Chronic depression causes severe symptoms that affect daily life, so maybe it’s worth checking whether your depression is down to several other contributing factors, like previous mental health issues or a chemical imbalance in the brain.
Your health care provider can treat these symptoms with either psychological treatments (Cognitive Behavioural Therapy) or pregnancy-safe medication for treating depression (antidepressants). Look for a behavioural therapist in your area too to help get to the source of the depression. Depression during and after pregnancy can affect your whole experience, so treating depression during pregnancy is vital for the health of you and your baby.
It’s also important to research available support in your area to find a clinic which can offer information or even grant funding for support if you don’t have the resources to pay for treatment.
Don’t suffer alone and in silence. Depression during and after pregnancy is common and treatable, so act fast if you think you’re depressed.
Frequently asked questions
What is depression?
Other questions asked were:
What is depression while pregnant?
What is pregnancy depression?
Depression is when you’re feeling low but it lasts for weeks or months and it affects your daily life. You can feel unhappy, have low self-esteem and have little pleasure in doing things you normally enjoy.
I’ve had my baby, but I’m still feeling depressed. What can I do?
Other questions asked were:
What is post-pregnancy depression?
What causes post-pregnancy depression?
It’s quite normal to feel the ‘baby blues’ after giving birth. You’re thrown into a whirlwind of parenthood with a baby who dotes on you to survive. You’re sleep deprived, recovering from birth and you have no idea what you’re doing.
Eventually you will get over the initial drop in mood but it’s important to check whether the depressive symptoms are not ongoing and effecting your daily life. Postpartum depression is different from the baby blues where symptoms of postpartum depression can include
Perinatal depression is when you experience depression while you’re pregnant (antenatal depression) or up to one year after giving birth (postnatal depression (PND).
Why does depression during pregnancy often go unrecognised?
Depression can often go unsuspected because a lot of the pregnancy symptoms involve lack of sleep, hormonal changes and chronic stress. It’s hard to distinguish what is a pregnancy symptom and what is depression.
What are the risk factors for depression during pregnancy?
Other questions asked were:
What factors increase my risk of being depressed during pregnancy?
The following risk factors may suggest an increased risk of depression, especially during pregnancy:
Family history and genetics (can include birth defects, bipolar disorder and mental illness)
Chronic stress.
History of trauma, i.e. intimate partner violence or abuse/neglect of family members
Gender.
Poor nutrition.
Unresolved grief or loss or unresolved depression
Personality traits.
Medication, substance use and addiction (i.e. crystal methadone / crystalline meth / meth crystals
If you are clinically depressed, there is support out there, for example, narcotics anonymous or alcoholics anonymous and mental health services to help treat signs for depression. Head to your GP who can complete a test for depression and take down your health information, so they can refer you to the health care providers who can treat depression.
What are the signs and symptoms of depression during pregnancy?
Other questions asked were:
What are some of the signs of depression during pregnancy?
What does pregnancy depression look like?
What are signs of depression?
The signs of symptoms of pregnancy depression can include:
Feeling sad, low or tearful a lot of the time
Losing interest in things you normally find pleasurable
Feeling irritable and angry
Loss of appetite or eating more than usual
Having negative thoughts, such as worrying you can’t look after the baby
Feeling guilty, hopeless or blaming yourself for the problems you’re experiencing
Difficulty concentrating or making decisions
Why is treatment for depression during pregnancy important?
Not treating depression can lead to dire consequences, like ruined relationships, problems at work, and making it difficult to overcome serious illnesses. Depression can also lead to more fatal situations, like increased risk of suicidal tendencies.
Can depression affect early pregnancy?
Other questions asked were:
Can depression affect pregnancy?
What happens if you get depressed while pregnant?
Does being depressed affect your unborn baby?
Does stress and depression affect pregnancy?
Does pregnancy cause depression?
How does depression affect pregnancy?
Will my sadness affect my baby?
Can crying and stress affect unborn baby?
Why is depression bad during pregnancy?
Does depression pregnancy affect baby?
Does depression during pregnancy harm the baby?
Is depression during pregnancy bad for the baby?
What can happen to the baby if the mother is depressed?
High levels of stress for long periods can cause health problems, like high blood pressure and heart disease. Stress can also increase the chances of having a premature birth or a low-birth weight baby (weighing less than five pounds eight ounces).
How common is depression during pregnancy?
Other questions asked were:
Is it common to get depressed during pregnancy?
Why depression occurs in pregnancy?
Is it normal to get depressed while pregnant?
Is it normal to be depressed in pregnancy?
Does pregnancy depression exist?
Is depression a side effect of pregnancy?
Does depression prevent pregnancy?
More women experience depression during pregnancy than you think because of the hormone changes which affect the brain chemicals, causing depression and anxiety. Sometimes, pregnant women don’t realise they are depressed, but untreated depression can often lead to more chronic symptoms which may require suicide prevention down the line.
What are my options if I’m depressed during pregnancy?
Other questions asked were:
What helps with pregnancy depression?
Look above for tips on how to treat depression during pregnancy.
Does pregnancy depression go away?
Other questions asked were:
Does depression during pregnancy go away?
Does prenatal depression go away?
Sometimes depression can go away on its own, depending on the severity, but most of the time it requires treatment. So, if you’re suffering, don’t delay and contact our GP now.
Does depression in pregnancy cause autism?
Other questions asked were:
Does depression during pregnancy cause autism?
Does prenatal depression cause autism?
This study concluded that women with depression during pregnancy have an increased risk of having a child with ASD, regardless of antidepressant use.
Are antidepressant medications safe during pregnancy?
Other questions asked were:
Do depression pills affect pregnancy?
There is some evidence that shows taking antidepressants during pregnancy or while breastfeeding can lead to birth defects or your baby developing heart defects, spina bifida or cleft lip.
*Written by Samantha Waites*
About Leyla Preston
Leyla is a UK mum of four, a writer and the founder of Motherhood Diaries, which she has edited since 2010. She has written about pregnancy, birth and family life for more than 15 years, edited NCT Harrow’s Special Delivery magazine, and is the author of several children’s and family books. She is also co-founder of Poppy, a new app helping UK parents find trusted local support, and presents Tech Talks Zone, a YouTube channel reviewing tech and AI tools for busy parents. Read Leyla’s story
Our health articles follow NHS guidance and aren’t a substitute for advice from your midwife, health visitor or GP.
How to deal with relationship breakdown after baby
Ad · This is a paid collaborative post. Links to the partner are sponsored.
Being a new mother is hard in the first place. Sleepless nights, fatigue, feeding problems, endless household chores, getting used to a completely new routine and even things like interference from extended family like in-laws are just a handful of the many worries that come straight after having a baby, especially when it’s your first child. But when you need to figure out how to deal with relationship breakdown after baby, it just makes everything feel worse.
Relationships between co-parents after having a baby can become strained, especially when relationship problems are present before the baby arrives. If you both don’t figure out how to deal with marriage problems after the baby is born, these concerns are magnified, take a toll on the relationship, and ultimately it could lead to a breakup.
Taking care of yourself after a breakup is vital to your mental recovery, especially when you’re experiencing a lack of sleep. Learning important lessons from a breakup or divorce can mean that you recover mentally and the life change can even open more positive doors for you in the future.
In this article, we talk about relationship changes after having a baby and how to cope with life as a solo parent after a breakup.
Do relationships between a couple change after children? Why do most relationships fail after having a baby?
So, why do couples almost break up immediately after having a baby?
Psychologists say a big part of the problem that makes couples break is you have much less time to spend with your partner than before the baby arrived. Some of the stressors can include tiredness from waking in the middle of the night, problems with feeding (especially breastfeeding) and that you’re a different person now than you were before. It’s a lot harder to enjoy the things you used to do together like going to the cinema or having date night. Relationship satisfaction is important so your partner may feel left out and resent you for the lack of support and less time together – and vice versa.
Your sex life dwindles, which is why falling out of love with the infant is quite common too. Your priorities, including romance, appreciation and emotions have changed. Family life comes with its challenges, especially when one parent has different ideas about marital satisfaction and parenting styles, as well as you both have conflicting schedules amongst the perceived chaos. Disagreements fester and grow, and could evolve to much bigger problems later if not fixed.
You change more than you think when you become a mother
How a woman changes after having a newborn baby is nothing short of amazing. Putting aside the obvious physiological changes that happen during pregnancy and birth, the neurological and emotional changes during parenthood are huge. Even before you give birth, your brain structure changes. Grey matter becomes more concentrated, empathy, anxiety and social interaction control areas in the brain increase in activity, and hormones flood in to help the connection grow between mom and baby. These are feelings of overwhelming love, protecting your baby cub like a lioness, and the nagging worry that your baby will be in danger.
Often there is little room left for your partner and as a result, they can feel inferior in the family pack and ultimately unhappy in marriage after the baby. Marriage problems can fester and become too big to feel like there’s a solution because it feels like there is no time for relaxing and if you don’t get help with the baby from extended family like grandparents, then there’s no quality time for you to be together either.
How do you cope with a relationship breakdown after baby?
When your relationship problems after having a baby get to the point of no return, then your life changes and your brain on a breakup triggers withdrawal symptoms, just as it does when you give up a drug.
If you are having marriage trouble after a baby, here are some tips for grieving after a breakup or divorce.
Be wary of postpartum depression
Dealing with a breakup or divorce can play havoc on your mental health and postnatal depression can become a real problem that can put your health at risk. If you’ve only recently split up with your partner, then dealing with a relationship break-up will be fresh and raw and you may harbour some resentment towards them.
Your relationship ending could be a blessing in disguise and things will get better, but you probably won’t see that now. You’re at the peak of tension and heartache and you think about your breakup as a physical injury, i.e. you lose your appetite, you have sleep deprivation and you generally feel unwell.
But, as challenging a time as this may seem, help is at hand. Read on for more tips on dealing with a breakup as a new mother.
Relationship or marriage problems after the baby is born – especially if you’re new parents, it’s your first baby and you’re in the first year of birth – can cause you to not think as rationally about things. But it’s important you still prioritise your baby because your little one needs you more than anyone else in the world. This means you need to look after yourself physically and mentally to give your new baby the best start possible.
It’s perfectly normal to feel overwhelmed, but if you’re struggling to cope, then don’t be afraid to seek professional help. Postnatal depression is very common and it’s estimated to affect one in ten women.
Feeling run down and anxious in the first few weeks to six months after giving birth is known as the baby blues. This differs from postnatal depression, which is more long-term. Symptoms include a persistent feeling of sadness and general low mood, as well as withdrawing from contact with people and difficulty bonding with your baby. Consult your GP if you have any concerns or want additional guidance if you have these issues and it’s affecting your daily life.
How to survive the breakup – avoid unhealthy coping strategies
It’s normal to have negative feelings about your ex, especially if they’ve moved onto a new relationship or they bring new people into the family to meet the kids. The grieving process takes as long as it takes to mend that broken heart and eventually, you’ll be ready for future relationships after a baby. But allow the healing process to be as healthy as possible so you can recover properly and maybe even enjoy romantic relationships afterwards.
There is life after your former partner, but you may not see that right now.
If you had a sexless marriage after a baby, you may want to fill the void with intimate rebounds. Avoid unhealthy coping strategies, like having sex with strangers or using substances to numb the pain. These are only short-term solutions to long-term problems. Numbing your feelings will only allow them to come back stronger when the feeling wears off. Thankfully, help is at hand with some tips you can use below to help you navigate the feelings you’re experiencing after a breakup.
Marriage falling apart after baby? Seek legal advice
While you should certainly look after your physical and mental health to ensure the best for your baby, you also need to make sure the practical side of things is in order. For instance, what about the custody arrangements with your baby’s father?
Even if he doesn’t want to be involved, there is always the chance that his family members might reach out at some point – are you prepared for that? Regardless of what the situation is, it’s wise to speak to a professional trained in family law. A good family law solicitor will have experience in dealing with your situation and offer crucial advice on things such as child maintenance, mediation, and custody.
Divorce with a baby – surround yourself with good support and lots of it
It’s normal to feel lonely and cut off from your old life after having a baby. But when you’re a single mother, these feelings can be intensified. Don’t feel embarrassed to ask for help from those around you. Now is the time you’ll need the support of your family and friends more than ever.
Consider asking a close friend, relative or professional childcare service like a professional sitter to watch your baby (and any toddlers in the house) while you have some alone time, or you might just want someone there to be a shoulder to cry on. If you don’t have anyone you can rely on, then speak to your GP or think about joining or creating a single parents network in your local area. You can also reach out to single-parent communities on social media.
It’s very important to ask for professional support if you feel you aren’t coping with a breakup on your own.
It’s very important to ask for professional support if you feel you aren’t coping with a breakup on your own.
Relationship failing after baby – reconnect with things that make you happy
Give yourself time to grieve the relationship and don’t force yourself to move on. But you can also help yourself get over the breakup by reconnecting with the things you didn’t have time to do when you were a couple. You can also set new personal goals and try to achieve them. Getting stuff done and accomplishing tasks can boost your confidence and make you happy. Don’t forget to reward yourself as well!
Schedule time with friends
Foster your relationships with family and friends when you need them the most. Chances are you’ll know someone who has been through a similar breakup and they can listen and offer advice to help you deal. Talking can also distract you, help you work through your issues and offer that much-needed venting that you need to do.
If you don’t have anyone to talk to, consider joining online moderated groups that deal with crises. They can also offer practical advice on what to do next for you and your baby.
Be kind to yourself
Just because your relationship ends doesn’t mean you should be hard on yourself. Regardless of whose fault it was, we’re all human and we make mistakes. Your well-being is so important. By being gentle with yourself, practising daily affirmations and offering gratitude to yourself, as well as accepting things haven’t worked out, you’ll be in a much better mindset to move forward.
Give yourself time to come to terms with the end of your relationship after the baby and focus on healing your mind and body through self-care while you take care of the baby. Doing this will not only help you focus on the present, it’ll benefit your little one and may even prepare you for another romantic partner in the future.
Helping your kids during a breakup or divorce
Relationship strain can also cause your baby (and siblings) to feel the anxiety of the breakup and prolonged anxiety can lead to mood disorders later in life
You and your former partner need to come up with a plan on who gets custody of the kids or whether you will share the parental duties.
Marital problems after having a baby can have a profound effect on the kids. It’s important to keep your mother/son and/or mother/daughter relationships after baby close and tight.
Remind your kids they’re loved by both parents and be honest about the situation when you’re talking about it, bearing in mind their age. Try not to blame your ex and share negative feelings as this may force the child to choose between the parents and this level of pressure isn’t fair to them.
Other breakup challenges – and don’t hook up with them again!
Decisions about parenting after childbirth are important, especially if you get back together and problems arise again. Of course, couples can make a mistake and absence will make the heart grow fonder. But, if the breakup was for the greater good, avoid the urge to hook up with them when they come knocking on your door.
Take the break as a fresh start and look to the future so you can make positive changes and grow as a person. Looking back will keep you in plateau mode and you’ll feel resentful and trapped as a result.
Coping with a breakup or divorce – conclusion
Having a new baby is supposed to be a happy time. Unfortunately, for some new mothers, this experience is made extremely challenging by the ending of a relationship with a person they thought would be there with them through it all.
By following the tips above, you should be better equipped to deal with a breakup as a new mum and even make life changes to have a more positive and fulfilled life later.
FAQ
What are the signs of marriage trouble after a baby?
Other questions asked were:
What are the changes in your relationships after having a baby?
How does a relationship change after a baby?
Marriage problems arise when it becomes more of a transactional relationship rather than a loving one. Where the marriage trouble affects the relationship is when both sides stop attempting to make it work and coupled with all the problems you get after your baby is born, this could be the straw that breaks the marriage back.
I had a very serious breakup. I’m unable to concentrate on anything. What should I do to cope up with it? What advice can you give me after a breakup?
Other questions asked were
How do I start over again after a 10 years relationship break up with 4 kids involved
How do I get over my breakup after 7 years
How long does it take to get over the breakup of a 5 year relationship
How do I deal with a break up after 7 years of being together
How can I get over a break up?
How can I move on after the break up of a 12 years long relationship
Why are breakups so painful?
How do I cope with divorcing with a newborn?
Getting through a relationship breakdown is easier when you have support from your loved ones. Surround yourself with positive people who motivate you to do better and help you with the logistical and practical problems that arise. Avoid people who are negative and criticise you for your decisions.
How can I tell him that I want to break up after 8 years of relationship?
Other questions asked were:
What if you want to break up after the baby?
Is it normal to not like your partner after having a baby?
If you want to end your marriage after a baby, then how you do it will be very important. Don’t call, text or email your partner. Set a date and time to meet with them and stay neutral and objective. Avoid ending the relationship on a negative note and don’t send mixed messages. It’s better to be kind but decisive about the breakup. Don’t offer them hope if there isn’t any.
How do I get my child’s father to want me back after he broke up with me
Other questions asked were:
Can the same relationship come back after a breakup
Is it possible to fix a relationship after the break up
How to fall back in love after having a baby
Why do guys leave after the baby is born?
If you both want to work at it, then getting couples therapy for relationship advice and counseling is a great first step. But if you’re begging your partner to come back to you and they don’t want to, then you will not be fulfilled when they eventually back down and return. You want your partner to be with you for the right reasons and doing it for the wrong reasons will mean you will end up breaking up again. And the second time hurts more than the first. So a counselor or family therapist may be able to help work with you through some issues that are keeping you in this vicious loop.
What percentage of couples split up after having a baby?
Other questions asked were:
How many couples split after a baby?
How many couples split up after having a baby?
Why is my relationship failing after having a baby?
Does having a baby make your relationship worse?
Do relationships suffer after baby?
Why do people separate after having a baby?
Why do most relationships fail after having a baby?
Why do most relationships end after having a baby?
Why do couples experience relationship problems after baby?
New research shows that a fifth of couples break up in the first year after the baby is born and the most common reason is a diminishing sex life, constant arguing and lack of communication.
If my ex continuously calls me after a recent breakup what should I do?
Stay calm and positive on the phone and try to avoid talking about the breakup. Depending on the situation, it may be better to shield their calls if they are in a heightened state of anger and get professional support about how to deal with them.
Common marriage issues after baby and how to solve them?
Communication issues are a huge aspect of the relationship breaking down after baby, as well as dwindling sex life, gender of the baby and arguing, even about menial things like laundry. Some tips for solving post-baby arguments are to find common ground on how to handle the new challenges of having a baby and work out a plan on how to achieve them.
Try to find some time to spend time together and get back that physical intimacy. Try to spin things into a positive for a week and start your sentence with, ‘I feel’, rather than, ‘You always’, or, ‘You never’. Patience and effort is key here.
How many relationships actually survive after a break?
An unhappy marriage after baby and eventually a break doesn’t mean the end of the marriage, but one study found that only 10% of couples reunite after separating, and only 33% of those who do will stay together. Women who are more educated are less likely to get back with their partner interestingly enough!
*Collaborative feature post*
About Leyla Preston
Leyla is a UK mum of four, a writer and the founder of Motherhood Diaries, which she has edited since 2010. She has written about pregnancy, birth and family life for more than 15 years, edited NCT Harrow’s Special Delivery magazine, and is the author of several children’s and family books. She is also co-founder of Poppy, a new app helping UK parents find trusted local support, and presents Tech Talks Zone, a YouTube channel reviewing tech and AI tools for busy parents. Read Leyla’s story
Our health articles follow NHS guidance and aren’t a substitute for advice from your midwife, health visitor or GP.
Essential newborn baby caring tips for those first few weeks
Ad · This is a paid collaborative post. Links to the partner are sponsored.
A new baby is indeed a bundle of joy, but your little one is also remarkably fragile and defenseless — especially in today’s rapid-paced, chemical-fuelled world. Whether you’re spending the day with your infant at home, choosing a new last name for your child or heading out for a visit with mum, it’s important to pay attention to any potential hazards that may lurk in your environment. From car safety to infant CPR, here are some newborn baby caring tips for those special first few weeks.
Do I need to follow these newborn baby caring tips?
From looking after multiple newborns, there are certain things I’ve learned through experience, so this article aims to help you avoid the failures that came with trial and error during those times, especially suited if you’re a first time parent. Take what you read as guidance only, but it’s important to consider these newborn tips and facts as part of your routine after birth.
How to take care of the newborn baby – Create essential stations for newborn care
You’re going to be tired after birth, and the new experiences happening around you will be overwhelming. So it’s important to prepare for when you take your baby home. If you’ve had a difficult birth and experienced a birth trauma then you should try to minimise moving around by ensuring you create essential stations for newborn care set up, so you can still be responsive to baby quickly and safely.
General stations can include a nappy changing area which includes all the essentials, like nappies, wipes, cotton wools, a place for cooled boiled water and clothing sets, as well as blankets and something entertaining for baby to look at while you change.
Wash hands before handling the baby and then wash hands after you change baby’s nappy to protect from germs spreading unnecessarily.
We will talk about other the stations you’ll need throughout this article too.
How to take care of baby – feeding and burping your baby
Another essential station to set up is a feeding station where you can sit comfortably and feed baby. Nursing care of newborn baby involves regular feeding even at night and whether you’re breastfeeding or using formula feed, your baby will want to feed every few hours at the beginning. Do not sleep train at the beginning, as this is actually detrimental to their health. When taking care of baby, respond quickly when your baby cries during the first months so they feel safe and secure.
If you are having trouble breastfeeding your baby, then you can visit a lactation consultant or attend your local clinic for professional help and support.
Burp the newborn after feeding
A gentle way to help your baby digest milk after feeding is to either place them over your shoulder with a muslin cloth in between or lean them over your hand. Gently rub their back in a clockwise circular motion until they burp. If after ten circles, they haven’t burped, you can feed them again. Take your time with this as it helps the baby to feel comfortable after a feed.
Newly born baby care – Change your baby’s nappy regularly
To avoid nappy rash, it’s important to change your baby’s nappy as soon as they have soiled, to prevent any nasty rashes on their delicate skin. At the beginning, you can use cooled boiled water and cotton wool, then after four to six weeks, you can transition to baby wipes. We use water wipes as they seem to be the most gentle on skin.
Newborn baby care tips – bathe your baby safely but not too frequently
There is no set baby skincare regime for first-time parents when learning how to look after a newborn during bathtimes. A gentle bath routine will help baby stay clean and happy.
For the first few weeks at least, you don’t need any cleansers when you bath baby as newborns are mostly clean. You can start with topping and tailing (more info here on how to take care of a newborn baby when bathing) to help you gain confidence in bathing your baby before you transition to bathing them in the bath tub.
After a few weeks, you can introduce a baby soap and give the baby a sponge bath to help with the cleaning process, but make sure it’s a gentle soap that’s suitable for newborn skin.
How to care for a newborn baby – Incorporate a baby massage into their bath/bed routine
As part of your baby bath routine, you could give the baby a massage which not only feels good but it helps baby relax before bedtime. Baby massage is also great for the digestion system and the blood circulation too.
Encourage baby to self soothe by gently flowing into a bedtime routine. Kids thrive on routine because they love to preempt what’s happening next in a world where they have no control. But, as with anything, no force is needed. Be guided by your baby to encourage them into a bedtime routine that works for you and baby.
Newly born baby care tips – Sleep when your baby sleeps and start a bedtime routine
Plan to sleep when your baby sleeps, which we all know can be tough when you have a million things to do. But, if you’re not sleeping well at night, then you don’t want to risk exhaustion. Even if it’s a short five to ten-minute nap, resting where you can make the difference between having the energy to deal with the onslaught of new experiences and being no good to anyone because you’re sick.
You can also use a white noise machine when baby is sleeping to help lull them into a deep sleep or to keep them asleep, but this shouldn’t be relied upon. A dark room helps baby settle down easily, so invest in some dark blinds and a comfortable place to feed baby.
Many people advise to make sure the baby is awake during daytime feedings to help them establish day and night, but during the newborn stages, it’s important to be responsive to the newborn’s cues because they require regular feeds throughout the day. Look for cues from baby when they’re tired and drowsy, and look for cues from baby so you can initiate the sleep routine before they become overtired.
Skin to skin contact with baby
Whenever and wherever possible, try to encourage skin to skin contact with baby because it helps to calm both you and baby, it regulates the baby’s heart rate and breathing and it stimulates digestion and an interest in feeding.
How to take care of newborn baby – protect your baby from sharp nails
A lesser known fact is to put mittens on baby’s bands after birth to take care of baby not scratching themselves with sharp nails, which tend to grow very fast. Babies aren’t in control of their limbs so they need help to protect their skin.
When handling baby take care to file nails while baby sleeps to avoid baby moving about too much. This is to help make sure there are no sharp edges when you trim baby’s nails.
Tips to take care of newborn baby – safe sleeping
Newborns are safest when they sleep on their backs on a firm surface, away from blankets or pillows. Pick a crib/cot that is suitable for your baby, so that you can minimise any complications because SIDS, or crib death, is a threat to newborns until they’re as old as a year. While doctors aren’t sure what causes infant death syndrome, they know of a handful of behaviours that increase the risk, including:
Smoking around the baby
Placing the baby on her stomach to sleep
Placing the baby on a soft surface to sleep
Placing the baby in a room away from her mother to sleep
Not breastfeeding
If your baby moves during sleep, change the position of the baby’s head when sleeping so that their airways are clear and they sleep on their back.
Car safety
Car safety is an essential part of keeping your newborn safe when you’re out and about with baby, so when you choose a car seat, it’s important to find one that meets national safety standards. Follow the manufacturer’s instructions to ensure it is properly installed in the back seat and facing towards the rear of your vehicle. Pull the straps tight enough to properly restrain your child and make sure the baby is securely fastened in the event of an accident.
Most newborns dislike being placed in a car seat at first, but in time, they usually adjust. Drive with even more care, if possible, and in the event of an accident — even a small one — be sure to notify the police, and accept any medical care for your child that is necessary.
A proper hold
Newborns have deceptively weak neck muscles, which means it’s important to support their heads when you hold them. Gently keep a hand behind your baby’s head anytime you move her until your baby’s neck is strengthened — usually by the time she is two to three months old.
Try baby wearing with a baby sling or baby carrier to move baby around safely. Make sure you follow the package instructions on how to carry baby safely and securely,
Prevent falls
Newborn babies aren’t mobile yet, but you still need to be on the lookout to prevent falls. Never place your baby on an elevated surface — even in a car seat or bouncy seat — in case they fall, and always stay with your child while you’re changing his nappy, so there’s no chance of him/her falling off the changing surface.
Infant CPR
Cardiopulmonary resuscitation, or CPR, for infants differs from it is for adults, so even if you’ve been trained on reviving grown-ups, you may need further education on how to resuscitate a child. A class conducted by a trained professional is recommended. In the meantime, some features of infant CPR are:
Be sure to remove any visible blockages from baby’s mouth or nose.
Place one hand on your baby’s forehead and tilt it back while lifting the chin.
Place two of your fingers in the centre of your child’s chest and press down roughly a third of the depth of his chest.
At the rate of 100 per minute, give 30 compressions. Then, give two breaths into your child’s nose and mouth.
Continue the repetition of 30 compressions to two breaths until your baby recovers or help arrives.
Product recalls
Pay attention to any product recalls that may affect your baby equipment at home or at nursery. Cribs, strollers, car seats, and more are all commonly recalled due to defective manufacturing that leads to safety risks. An ongoing and updated list of product recalls can be found here.
Avoiding phthalates and BPA
Plasticisers, also known as phthalates, and bisphenol A, also known as BPA, are two common chemicals found in many household products, from lotions and packaging to cosmetics and toys. There is a lot of concern over the side effects that may be caused through exposure to these chemicals, such as hormone disruption that can affect your child’s reproductive system, as well as an increased prevalence towards asthma, obesity, and even cancer. While a definitive link has not been proven, it’s best to rid your home of anything that has these chemicals in it just to be safe.
Look after yourself
This article wouldn’t be a useful article if I didn’t include newborn care tips for stressed out parents. I’ve been through the newborn stage four times and I know how overwhelming it is when handling a newborn while staying sane during the first six weeks, especially when learning how to handle newborn baby alone after the help has gone.
The postpartum bleeding, the sleep deprivation and a needy baby creates a combo platter of stressful emotions, which makes it difficult for you to think objectively. It indeed takes a village to look after a baby, but if you don’t have a village, then the least I can advise is to take time to look after yourself. Plan to sleep when your baby sleeps and take the rest where you can. Babies need love and attention but so do you. Don’t forget yourself.
Newborns are resilient, but it is your job to keep your baby safe. Thankfully, by using common sense and following these newborn baby tips and other guidelines, you will know how to take care of your newborn baby and do so without too much worry.
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FAQ
When can newborn babies see? What are the vision development stages?
Taking care of a newborn baby of one month is challenging. What can I do to manage the situation?
When babysitting a little baby newborn, 7 months, how can I provide the best care for the child?
What are some life hacks when having a newborn baby?
What special care does a newborn baby need?
How do parents take care of a newborn baby in the first six months?
How do you take care of newborn baby in winter?
Follow the above baby care tips for new mums to help with the first few weeks of handling a newborn.
What should you not do with a newborn?
Never shake a baby because it can lead to brain damage or even death. Also, do not neglect your baby. They cry because that’s their only form of communication. They don’t cry for nothing! Find out what is causing your baby to cry and tend to their needs accordingly.
Leyla is a UK mum of four, a writer and the founder of Motherhood Diaries, which she has edited since 2010. She has written about pregnancy, birth and family life for more than 15 years, edited NCT Harrow’s Special Delivery magazine, and is the author of several children’s and family books. She is also co-founder of Poppy, a new app helping UK parents find trusted local support, and presents Tech Talks Zone, a YouTube channel reviewing tech and AI tools for busy parents. Read Leyla’s story
Our health articles follow NHS guidance and aren’t a substitute for advice from your midwife, health visitor or GP.
9 natural remedies for postpartum depression
Ad · This is a paid collaborative post. Links to the partner are sponsored.
Having a baby is a wonderful, life-changing event, but it comes with a huge learning curve and a whole heap of emotions. If you’re feeling constantly down and you can’t shake it off, you will need to seek treatment from a professional to feel better. But there are natural remedies for postpartum depression that can help with the recovery process.
In this article, we will go through the nine ways to care for postpartum depression with natural treatments that can be accessed easily and affordably, so you can continue to look after your newborn and take care of your physical and mental health too (because you count as well, don’t forget that while you’re knee deep in nappies and mess!)
The baby blues vs postpartum depression
Amid the newborn cuddles, you’re feeling anxious, tired and fed up, with fluctuating mood swings that could rival any major roller coaster. Baby blues are quite common after birth and are mostly down to the peaks and troughs of hormones and broken sleep. It’s normal to feel down, especially if you’ve experienced birth trauma and you’re struggling to feed your newborn while dealing with uncomfortable lochia. But how do you know if the baby blues are a more serious case of postpartum depression?
Baby blues happen two to three days after birth and the postpartum period should subside after a couple of weeks, but postpartum depression sticks around for up to a year or longer if left untreated and can lead to postpartum psychosis, which is a serious mental illness. National data shows that 1 in 10 women each year suffer from postpartum depression and without support, these symptoms may impact you, your family and your baby. Postpartum depression cannot be treated alone, but with the right help, most sufferers can make a full recovery. If you are ready to seek help, reach out to residential mental health services in Florida to learn more about what kind of treatment is available.
What causes postpartum depression?
There can be several causes of postpartum depression, but it may be difficult to pin it down to one distinct cause because there isn’t a singular test for depression. Some factors can include:
A difficult pregnancy
A stressful/negative event that’s happened, like loss, domestic violence or illness
A difficult/stressful childbirth and problems with baby
Unplanned/unwanted pregnancy
Lack of support
Substance abuse
Chemical imbalance in the brain
Postpartum depression symptoms
As mentioned before, there isn’t a one-size-fits-all symptom that makes it clear you are suffering from postpartum depression, but some depression signs can include:
Severe mood swings, I.e. feeling angry one moment and then sad the other – but not feeling any joy
Extreme fatigue – unable to bring yourself to do anything because you’re too tired, but you can’t sleep
Severe change in appetite
No interest in activities which you’d normally enjoy
Feeling withdrawn from people around you – unable to socialise
Low self-worth
Having thoughts about hurting yourself or the baby
Rejecting the baby
Persistent physical problems, like tummy ache or headache
How does postpartum depression affect the infant?
One study found that postnatal depression has negative consequences for both mum and baby up to three years because of the impact on interaction with the baby. Depressed women are caught in a vicious cycle of becoming sadder and angrier, which means their personal development as well as child development is effected. The health of the mother is associated with the health of the child, both indirectly and directly.
How is postpartum depression typically treated?
Understanding why you have postpartum depression is the key to treatment, resulting in a full recovery, although it can take time. There are three main types of treatment which are:
Self help – this involves talking to family and friends about feelings and taking the time to do the things you enjoy
Psychological therapy – this involves a GP referring you to a self-help course or therapy, including cognitive behavioural therapy (CBT)
Antidepressants if your depression is more severe or the other two treatments haven’t helped
Your GP can go through the pros and cons of each treatment, but in this article, we will concentrate on the self-help aspect of treatment which you can do at home.
What will happen if postpartum depression is left untreated?
In some cases, mild postpartum depression can go away on its own or if treated via self-help or psychological therapy. But more severe postpartum depression cases require treatment and if left untreated can continue for a long time or become more serious and impact mum and family.
Can natural remedies help? Nine natural remedies for postpartum depression
As mentioned before, postpartum depression needs to be treated professionally, but there are ways to help ease symptoms. Here are nine tips on how to ease symptoms of postpartum depression with natural treatments.
Keep your immediate living area organised
‘Me’ time is achievable and important
Take care of what you eat
Get some form of exercise in daily
Fresh air does wonders
Watch your lifestyle
Surround yourself with a support network
Get your sleep where and when you can
Get professional help (including complementary and alternative medicine)
1. Keep your living area organised
This may not have been a remedy you would have considered because, let’s face it, who has time to do the dishes when you’re feeding around the clock and living on broken sleep? But, in an otherwise turbulent environment, regaining order, however small, will help you feel you’re more in control of what’s going on around you.
Even something as simple as where you have situated yourself for the first six weeks after birth, whether that be in bed or on the couch, keeping that area tidy and organised can help you feel you’re not living in a chaotic world. For example, try to keep your living space/bed/sleep area tidy – whether it’s investing in space-saving furniture like fitted wardrobes or beds with in-built storage, or having a makeshift corner where you can keep things you use daily close to hand. It might not be a tidy home – and that’s ok, you and baby come first – a tidy production line can help you feel you’re staying on top of things each day.
2. ‘Me’ time is achievable and important
Me time? What’s that, I hear you ask.
It seems a long way away when you threw away those birth control pills and your social life went with it.
While having a baby is a joyous event that marks a precious new chapter, the initial period of adjusting to a new arrival can be stressful and overwhelming, especially if it’s your first time. To maintain your physical and mental health in the weeks and months after giving birth, it’s important to practice self-care and take some time for yourself.
‘Me’ time is that all-important time to do something for yourself that makes you happy or keeps you sane. It can be five minutes of quiet time in your bedroom, or it can be a quick trip to the shops, or even the hairdressers.
Balance your mind and body through mindfulness and relaxation
Take this moment now and say ‘STOP!’ Put whatever it is you’re doing down (unless you’re in the middle of a feed) and close your eyes. Any thoughts that come to your mind about your body after birth acknowledge them and then wave them away. Focus on how you are feeling at that moment. If your baby is feeding, focus on what you are doing to feed your baby. What does she/he smell like? What does your breast milk or her bottle of milk smell like? Are you hungry? Are you thirsty?
Focusing on the present moment is called mindfulness and it allows you to push unnecessary thoughts away so that you can concentrate only on the here and now. Now breathe in and exhale deeply, blowing the excess air away through your lips. The action can bring balance instantly when there is turmoil around you. Do this every day for just five minutes (longer is better) and you find you can tackle the world around you once you’ve given yourself a break.
Practice yoga
Utilise rare silence and get some Zen back into your life with yoga. You can find some free YouTube videos, from beginner to advanced, to help you wind down and relax after a hectic day of kids and to-do lists!
Yoga is proven to be one of the most effective ways of keeping the mind and body young and happy.
Meditation
If you can’t or won’t do yoga, then consider meditation. When you’ve had a physically and mentally exhausting day and you haven’t clocked in enough sleep hours, then taking time to be alone, even if it’s just five minutes, is an even more important thing to do.
You may think, wait, I haven’t got time to do that; I have a new baby!
Find five minutes.
In those five minutes, you want to maximise your breathing efficiency as it’s the best way to calm your body down and lower those stress levels. You don’t have to lie down, you can sit up too, but the point is to stop the world for five minutes and concentrate on your breath.
The trick is not to overthink it (ha!) Either sit on a chair or cross-legged on the floor, so your spine is straight and upright. Either open or close your eyes, whatever makes you feel more comfortable and softly focus your mind on your breathing. Breathe in and out naturally, gradually trying to make the inhales and exhales longer and deeper. If you’re having trouble with this, you can count each exhale.
Then concentrate on breathing in for four, holding your breath for seven, and then breathing out slowly for eight. A few times doing this and you’ll notice that your mind and body are more at peace and when you check back into reality you are more focussed on the tasks ahead. You can also end up being more productive too and this 4-7-8 breathing technique, if you continue to do it every day, multiple times a day, can actually aid digestion, sleep and the respiratory system. You can find more mindfulness and meditation techniques here.
Obviously, it’s impossible to switch off the brain completely, but taking the time to be with yourself and meditating is a powerful tool to strengthen the mind and body and, ultimately, de-stress more successfully. Meditation aids spiritual growth and reduces stress exponentially, ultimately increasing overall health and providing your body with stronger immunity to stressful situations.
Total body stretching
Have you ever placed your arms above your head after being in one position for a long time, stretched your body, and heard your spine creak and moan in response? It’s amazing how we don’t take time out to stretch our bodies and how knotted our back becomes during the day. A lot of stress comes from the extra pressure we add from bad posture, or we are bending our backs and not our knees to lift heavy objects off the floor. These movements have harsh, long-term effects on our body.
When cats wake up from their catnaps, they stretch their entire body out before they pounce about nimbly like ninjas. Stretching like a cat when you wake up, coupled with long, deep breaths, not only stretch out your muscles and realign your bones, but the instant rush of oxygen through your body wakes you up faster than a double shot espresso.
Try it. As soon as you wake up, inhale deeply as you stretch your arms above your head and elongate the legs so you are as straight as an arrow. Then exhale deeply through pursed lips as you enjoy the stretch. It feels so great afterwards!
Just as a bonus point, if you inhale through the nose and exhale through pursed lips, you are increasing your breathing efficiency and enhancing your tolerance for exercise. That means you can endure longer, tougher workouts.
Take care of your skin
From the late-night feeds to the infrequent meals and lack of time to shower, your skin will experience a whole myriad of attacks and may look dry, patchy and older. It’s essential to find a few minutes twice a day (generally morning and night) to hydrate your skin with a good natural skincare routine. I swear by Infinatura Cura Oil which is a serum that contains eight 100% natural elements and hydrates the skin very well. You will notice a massive improvement in your skin after only a few applications. Coconut oil* is also great for the body and hair and saves you time and money looking for other skincare products.
Don’t worry about that post-baby body in the pictures! Capture the memory forever with your newborn and book a family shoot that immortalises those precious first moments. If you have other children, they’ll be grateful for the memories later when they look back at how young and free they were once upon a time.
Get online
Nowadays most of us have smartphones, tablets and laptops, and if you want a quick break, or to do something in betwen those long feeding times, these devices can be a great means for a fun time. There are different types of games for mums which you can enjoy online.
Mind Games
Keeping the mind alive helps you stay attentive when looking after your child. There are tons of great apps on smartphones, desktops and tablets that are designed to train your cognitive skills and achieve optimum brain fitness. So, if you have an app-worthy device, then take five minutes to download one and test those skills. As we get older, we become less likely to indulge in the computer games that we used to play when we were younger.
Although some people still play on their PS4s well into their thirties (my husband) we just don’t have that much free time to allocate any more. I am a huge advocate of brain training games and have even noticed my brain speed increasing after playing many a Solitaire Bliss, Sudoku, crossword and IQ type games.
However, if you fancy something that really tests the brain cells, then intellectual games such as Chess or the oriental game of Go is ideal. And, there are plenty of opportunities to play free chess games online with real people. Whatever your level, from beginner to master, you will always find people to play with.
A little night-time facial massage ritual
About twenty minutes before I intend to go to bed, I start my night-time beauty ritual. I take the time to cleanse and wash my face, but when I moisturise, I perform a mini facial for a few moments to massage the stressful day away. I try to incorporate a lymphatic drainage massage, which helps drain any blocked sinuses and tension headaches. I then massage the top of my head, which encourages the blood circulation and natural oils to the hair (also helps to thicken the hair too!)
Just doing this for a few minutes every evening immediately calms me down, relaxes the brain and refreshes my skin. Plus, I’ve noticed my hair and skin looking softer and smoother too.
Reward yourself with things that are just for you
Be kind to yourself and reward yourself from time to time after you have achieved the goals you have set for yourself. These can be anything from a long bubble bath to a new hairstyle.
Another great example could be to reward yourself for getting in some exercise and allowing yourself to invest in a designer pair of sneakers. You can find some gorgeous Gucci sneakers and other high-end designer training shoes at luxury designer retailer SSENSE that will make you want to spend as much time working out as you can just to wear them.
Order a takeaway
Sometimes it’s better when someone else cooks! But, if you don’t have that luxury at home, then you can enjoy the finer things in life. Grab a takeaway and tuck in! It may only be for a few hours, but such an evening will help you relive the blissful early days – better still, if you can enjoy some adult time with your partner too, that’s two birds and one stone!
Treat yourself to some new clothes – even if they’re a couple of sizes bigger!
The consensus on losing weight after pregnancy is that it takes nine months to grow a baby, so it will take nine months to lose the post-baby belly. But, even after the nine months have been and gone, you may still struggle to lose that extra weight. The entire process seems to take forever and you’re too tired to exercise.
Please allow yourself a break and embrace the weight gain after pregnancy. Your body just delivered a brand new baby, which is pretty darn amazing, so give yourself the chance to heal and recover naturally. You could always look for a post-pregnancy workout to try when you get the opportunity and you could try a belly band to hold in the stomach and keep things tight around your waist.
However, if the changes to your stomach have a big impact on how you view yourself and your confidence, then the option of surgical enhancements is available as a last resort. What exactly do surgical enhancements mean? What is abdominoplasty? Click the link for further information, but chances are your partner hasn’t even noticed the extra few inches on your after-pregnancy body.
So why don’t you use this chance to treat yourself to some new flattering post-pregnancy clothes, which will not only help you feel better in your post-baby body but make you feel well enough to spark that road to recovery? Here are some ideas for what you could wear:
Colourful outerwear
When the season changes and the temperature cools down, you may be thankful for the opportunity to hide those new lumps and bumps in an oversized coat. But wearing what may resemble a tent may make you end up looking bigger overall. Opt for a light wearing bright mac, like the Packaway Mac from Bonmarche, which works perfectly to protect you against the rain and drapes over the post-baby belly without making you look like The Hulk. A Gilet can also cover you in colder weather without making you look frumpy.
A flowy top that drapes over the waist
A flowy top like the above Butterfly Print Top with Side Tie allows the top to fit over the shoulder and arms, creating a smaller frame while falling to the side, so it doesn’t cinch at the waist. The side tie allows for more flexibility, so as you slowly lose weight, you can tighten or loosen the tie according to how you feel that day. Flexibility is kind to your post-baby body!
Layered clothes can create vertical lines and disguise the belly
Layering is very effective at elongating the body, as it creates the illusion of vertical lines that distract the eye from your stomach. Try adding a shrug to a flowing dress like the above 2 in 1 Dress with Shrug or a double-layered top* accessorised with a flowing necklace, which creates a classic and versatile look that lengthens the body with an elegant chiffon overlayer.
Team up with some comfy leggings that hug at the waist lightly, and you can shed inches off your overall body without needing to hit the gym. N.B – Don’t forget that those celebrities who look amazing with a baby after birth employ personal trainers, chefs and nannies to get that toned stomach because they have the money to spend on these luxuries, which, is what they are – luxuries!
You would look like them too if you had that kind of money – and time. Eventually, you will get your mojo back and you will feel human again – but it takes time, so give yourself the luxury of time.
Make sure your undergarments are comfortable and supportive
You may not be in the mood to strip down to your unmentionables anytime soon, especially when you still have those lingering hormones after pregnancy, a wobbly belly, and drooping boobs. But, getting yourself measured for a well-fitting bra will not only make you feel better about yourself, but it will also reduce the back pain after pregnancy and from prolonged wear of ill-fitting bras.
Investing in some supportive post-pregnancy underwear that holds everything in will make you feel tighter and more confident. You could lose a dress size by just holding that post-pregnancy stomach in with some Spanx or a belly support band! There are loads of excellent tummy shaping underwear in the shops these days, so it’s worth getting measured up and then browsing the stores.
You may find it easier to shop online while your baby sleeps, but make sure you go in and get your bra size measured, as you may not receive an accurate reading using just online tools.
Dance or listen to music
Remember, before you had kids when you’d go out to clubs and dance the night away? Pour a couple of drinks, turn up the music and enjoy a little rhythmic exercise! Go contemporary with music choices or pop some tango or salsa music on for a little Latin passion!
If you can’t or won’t dance, then at least pop in your earphones/headphones and crank up your favourite tunes on Spotify. Music acts as a great therapy for a stressful day as it allows you to forget about your problems for a moment or two and engross you into the melody.
Do absolutely nothing
Do absolutely nothing? How is that possible when you have a newborn? When they’re asleep, just leave the toys on the floor, take a seat on the couch and put your feet up. Close your eyes and banish all thoughts from your mind. Do the mindfulness ritual I mentioned above. Remember, five minutes is enough to lower the blood pressure and unwind after the day’s busy events. If you’re anything like me, you’ll do nothing for twenty minutes instead.
Write without thinking
Few people understand the healing benefits of writing how you feel. So, grab yourself a pen and paper – or a laptop – make yourself a cuppa and write the first thing that comes to your mind. Soon your creative juices will flow and you’ll be surprised at what comes out on the other side. The next J.K. Rowling maybe?
Avoid blackhole behaviour
Blackhole behaviour is when you have spare time on your hands (shocking!) and you choose to sit around doing nothing for longer than the five minutes I mentioned earlier. You might watch a show, scroll through social media, or play a game on your phone. Eventually, you realise several hours have passed by and you’ve done nothing productive.
Stop throwing time into the black hole of the abyss and make the most of your rare occasions of ‘me’ time that last longer than a mere moment.
Speak to an adult about anything unrelated to kids
We sometimes feel that because we speak to children all day, our brain cells are slowly dying on us. I’ve been guilty of not being able to switch off the baby talk when an adult speaks to me. And, constantly repeating, “No, don’t do that,” or “Put that back!” can put a drain on your brain.
So, call up a dear friend or family member and just spout meaningless nonsense to them about nothing in particular that has nothing to do with your children. Or, ask them how they are and just listen. You’ll be surprised at how talking about something that is not related to your day can supercharge you into picking yourself up in the morning and grabbing that routine with bare hands.
Plus, you may realise that some other people’s lives can be more mundane or difficult and you will go to bed feeling lucky that you get to wake up in the morning and see your beautiful baby’s smiles every day.
On an aside, a friend of mine has just come back from New York on a business trip, so I like to live vicariously through her travels while I sit at home with four kids and manage my workload. I can at least feel like I’m there with my friend and it takes my mind of my to-do list!
Get your mojo back
We are guilty of forgetting our worth and not having the energy to bother with your health and wellbeing appearance.
Give yourself some time to breathe after birth an then get that mojo back! Do you remember what you were like before you had kids? Do you remember how it felt to dress up? Take time for yourself and do a mini up, personal fashion show just for yourself or for that lucky partner and just be silly. When the kids are in bed, get out your makeup and simply experiment.
Do up your hair and take lots of pictures. Then, when you’re feeling down and troubled, or simply drained, take out those pictures and remember what it felt like to be a real person and not just a mum.
Get away from what you’re doing and completely take your mind off it
Stop what you’re doing (if you can) and walk away, or leave the room. Just the act of taking yourself away from a negative situation stimulates your brain cells and allows you to approach your task with renewed vigour. For example, if your baby is screaming and the noise is boiling your blood, put the baby down somewhere safe, like the cot, walk out of the room, take 30 seconds, breathe in and out deeply and then walk back in again to the screaming.
What’s the screaming for? What have you tried already? What can you try to stop the screaming? It’s that act of walking away from the immediate picture, even if it’s for a moment that helps you keep going.
Read more
We can be guilty of telling ourselves we will read more… and then never open up a book. It happens, but reading is a great way to improve your mental health development and boost your emotional wellbeing. Make it a goal to read a little every single day, or even twice a week, and you will see just how much you can learn from a book. Whether it is nonfiction or fiction, reading is a great way to boost your mental health. You can also read on an electronic tablet, which will make reading every day easier.
Manage your stress
Life is stressful, there is no denying that. We can’t always stop the stresses from happening in our lives, but we can do things to relieve them.
Stress can encompass you through various forms in your life, especially during parenthood, when you are faced with extreme situations affecting your children daily.
A 2010 study by the American Psychological Association (APA) surveyed over 2,000 adults and children, with some very interesting results. The study showed that almost 70% of parents believed their own stress barely affected their children – but when speaking to children, this was not the case.
90% of the children who were surveyed stated they could tell when their parents were stressed; because they witnessed their parents arguing or because their parents failed to spend time with them. Many of these children said they felt frustrated, worried and sad as a result, and almost a third of the children complained of stomachaches or headaches because of stress.
So, what to do? These results seem to suggest that postpartum anxiety and stress can be contagious – meaning that when you’re suffering mentally, you may affect the mental health of your children too.
So, it is even more important to divide and conquer all the stressors in your life and keep them as far away from your children as possible. For example, work-related stress can be left at work and discussed with your partner when your child is not around to hear it. Any stress that you may have at home or with your partner can be discussed with them alone and not in front of the children.
Of course, it is better to have an honest outlook on life with your children, so if the stress involves them try to find some common ground where you are not shouting at or ordering your child.
There are tons of things you can do to de-stress, like taking a bath, cooking, or using a weighted blanket. A weighted blanket can help with anxiety and improve the quality of your sleep. Look at this weighted blanket guide to finding one that will help keep you relaxed when you are feeling anxious.
The World Health Organization published an illustrative guide on stress management where you can spend just a few minutes a day on stress techniques to help you with everyday anxiety.
Practice gratitude every day
It is easy to focus on the things that are going wrong in your life, but if you find you’re in a rut, then now is the time to practice gratitude every day. Buy a journal and write down the things you are thankful for, from being able to move your body to having a family who loves you. Journal writing can be very therapeutic which in turn can boost your spiritual wellbeing.
3. Take care of what you eat
It’s easy to neglect your health when all your focus is on caring for the new baby, but it’s essential that you eat regular meals and try to follow healthy lifestyle habits. If you’re struggling to keep up with a schedule or cook regularly, consider batch-cooking and planning your meals weekly, as well as taking postnatal vitamins and supplements.
Don’t worry about counting calories or actively watching what you eat. As long as you are adopting a healthy post-baby diet and eating everything in moderation, i.e. plenty of fruits and vegetables, protein, carbs and even fat (good fats) then you’re probably doing the right thing and the weight will fall off naturally.
When you’re a new 24-hour Supermum, it may be easier to graze on snacks throughout the day, but make sure you’re keeping your energy levels up by eating from all food groups. If you want to have a chocolate bar, then have it. Just don’t have ten in one go because it will hinder your chances of losing weight. It’s a good idea to stock your house with lots of snacks like fruit bars, nuts, dried fruit, dark chocolate and popcorn.
Don’t forget eating right also aids in natural weight loss too – two birds, one stone! I have had a subscription with Graze since they launched in 2007 because they make it so easy to snack on healthy delicious goodies every week. There are tons of different boxes to choose from and you get a healthy selection of nuts, raisins, fruit and even biscuits with a teabag in the box!
It’s such a lovely treat to get through the letterbox, especially when you’ve just had a baby because it feels like a special present for yourself to enjoy while you’re feeding baby. I love Graze and will continue to subscribe to a box that is only £2.99 (I’m old school, so I pay old school prices).
Your baby will stop you from eating a proper meal, so if you’ve missed dinner, eating the above high-protein snacks will help you feel better and reduce your chances of over-indulging on the bad stuff until you have time to eat later. The trick is to take care of your post-baby body and your baby’s so that you have the strength to get through those tough first few months relatively unscathed.
Make sure you start with the right mindset about food
I know how difficult it is to get out of that vicious cycle of eating bad food once you’re in it and how depressed you become when you turn to more food to make you feel better, even though you know it will only just make you feel worse.
You don’t have to remove everything you enjoy, just think about cutting back on sugar and starch. These foods stimulate insulin, which is the hormone that encourages fat storage. When insulin reduces, the body finds it easier to burn fats instead of carbs. The kidneys also work better and reduce bloating and excess water weight.
If you are eating and drinking more calories than you are burning, then you will not lose weight.
It is a lot easier said than done. I was stuck in a rut, breastfeeding my second baby for two and a half years (not by choice!) and eating more than my fair share of sugar. I felt tired all the time, I was getting sick easily and then, one day, I got so ill (exhaustion brought on a cold, which progressed to flu and then, subsequently, a tummy bug) that I thought I was going to die from some weird virus.
Educating yourself on the importance of nutrients in your diet and what they do to benefit the body is paramount to changing your eating habits. Nutrients also help boost metabolism, which, in turn, aids weight loss.
You find that a lot of the healthy recipes are actually really simple to make and will put you on the road to a healthier mind and body. Plus, your kids will reap the benefits of a new and healthy (and less stressful) mum! You could join slimming clubs like Slimming World, if you need the extra support and nudge to fix your diet.
Start meal planning and working out what you’re going to make during the week
Healthy food, especially fruits and vegetables, especially when you’re buying for a larger family, can be quite expensive. I never really understood why the healthier stuff was always more expensive than junk food in the UK. So, on a modest person’s salary, the safest option is to meal plan, so you don’t buy in excess. I scour the net for recipe ideas all the time, but I generally keep to a non-exhaustive rule when I’m meal planning.
Breakfast is the most important meal of the day, so make sure you have cereals in your cupboard, like oats or Weetabix, which are great because they’re high in fibre and help you go to the loo. Eggs are also really versatile and perfect for breakfast meals, as well as nice wholemeal bread, toasted with a bit of Clover butter (which contains half the saturated fat as other butter).
You can afford to be versatile at lunchtime. Pasta salads are great and keep you full for longer. Even classics like jacket potato with baked beans and cheese are relatively healthy, considering how much cheese you add. You can even opt for sweet potatoes instead of normal potatoes, which are deliciously sweet and gorgeous.
For dinner, if you are a meat-eater, opting for small portions of lean meat and/or chicken as a side dish can drastically change your diet. My mum always used to say that vegetables should be the main part of the dish and not the side, so go for lots of veg with some protein (meat) and carbs (potatoes) to complement and you can’t go wrong with that formula.
Turkey contains half the fat of chicken, so you can even go one step further and replace chicken with turkey. Perhaps go for a nice sandwich with spring onions, spinach (instead of lettuce for that iron boost) and your favourite low fat sauce. I now replace any kind of sauce with either French Mustard or just plain lemon.
Build into the daily plan to eat at least seven portions of fruit and vegetables a day. You can work up some of these vegetables in classic meals like vegetable lasagne, salads and/or pasta dishes. Legumes are super important for your diet. My favourite at the moment is chicken and lentil soup, which the kids also love too. It’s also really low in fat!
I like grilling or roasting vegetables and having them around during the day for snacking. Drizzle on some olive oil or Clover butter and/or sea salt and they taste simply delicious. Other snacks can include carrots, celery and/or wholemeal pita bread slices dipped in hummus, mixed nuts and raisins, and whole-grain crackers with peanut butter (go for the reduced sugar kind and you should be fine).
My absolute favourite snack at the moment is wholemeal Krisprolls with feta cheese and apple slices. You must try it, it’s delectable! For full recipes and meal plans, head to Five for a Fiver where I document 5-ingredient recipes for £5 or less.
Eat when you are hungry and stop when you are full
Most of the time, we do not listen to our bodies and overeat to the point of bursting. Not knowing when there is an off switch can lead to becoming overweight because you haven’t given your body enough time to tell you it is full and that it doesn’t need that extra food.
When you find that your stomach is feeling empty, that is the best time to eat a nutritious meal, as the body can absorb all the good bits when it is not trying to digest other heavy foods. Therefore, they say to fill up on fruit at breakfast because you have an empty stomach when you wake up and the nutrients from the fruit can be absorbed by the body quickly and more efficiently.
It is also important to eat consistently, so your sugar levels are not fluctuating throughout the day. Have you ever noticed how much more you want to pig out on bad stuff later on in the day when you skip a meal? It is because your body’s sugar levels are down and it’s looking for sweet stuff to bring it back up. Don’t forget that sugar is only a quick high and you will soon experience that dreaded crash again.
Go for convenience
Another option would be to use a meal subscription service like HelloFresh which is not only convenient but it saves us money in our weekly shop too. Plus, you get everything you need to prepare foods that fit a calorie-controlled diet delivered to your door. You don’t need a restrictive diet, instead eat well and regularly throughout the day to maintain your sugar levels and if you keep it to whole foods, then you will lose weight naturally.
Check your diet and lifestyle
Ensure you are providing yourself with a nutritious balanced diet so you can keep up with vigours of motherhood every day. Consider food supplements to help you with any deficiencies you may suffer from, as we parents know it is difficult to offer ourselves the same time as we afford our children.
Hydrate!
One thing you may forget to do during those first few months, apart from eating, is to hydrate. When you’re dehydrated, you feel drowsy and your brain turns to mush. Having a large bottle of water with you at all times will encourage you to drink those cobwebs away. You may even need over eight glasses or two litres of water a day when you’re breastfeeding, so make sure you take that time to hydrate, because it will bring some life back into your mind and body when you need it the most.
You can find more tips on nutrition, relaxation and health during pregnancy over at Mommy Authority.
4. Get some form of exercise in every day
You want a fit body after pregnancy, but the thought of postnatal exercise when you’re still in recovery mode sends you running under the covers. Maybe you’ve suffered from diastasis recti after pregnancy (separated stomach muscles) and you’re suffering from back pain postpartum, so you do not know how or where to start on your post-baby body workout. Or you’re suffering from postnatal depression and you can just about crawl to the bathroom.
But, what does normality look like after having a baby? Exactly what happens to woman’s body after pregnancy? What do you wear to cover that muffin top now?
You’ll fit into your new normal over time, and it will be sooner than you think. There are tons of gentle exercises and simple diet plans to help you lose your baby weight naturally because, remember, as with any other situation, sudden weight loss is not the way to go and the swift body changes could leave you with nasty, unhealthy side effects which might make you feel worse.
Times have changed and the world is now wising up to those celebrities who claim to have sprung back into their pre-pregnancy clothes with no extra help. It’s not easy to lose weight that quickly without a personal trainer, a nanny or buckets of cash to throw at plastic surgery. A lot of women are even taking up to 18 months to lose weight.
Well, guess what? That’s ok! As long as you’re losing weight healthily, then it shouldn’t matter how long it takes. Your body will be ready when it’s ready. One thing not to do after giving birth is rush into weight loss before you can handle it because it may cause complications later on in life.
It certainly didn’t take me nine months to lose my baby weight. Try doubling that figure… and then adding four months… And, even then, I was still 5kg over my pre-pregnancy weight. In fact, I would say the first time I truly felt like I had hit my pre-pregnancy weight was three and a half years after the birth of my second son.
So, why did it take so long to slim down? I put it down to a lot of fad diets at the beginning and then a good telling off from my mum, who, rightfully educated me on eating right and exercising well. Fast fixes reap short-term benefits, but a healthy and steady weight loss can keep the pounds off for life. Below are some tips on how to lose weight effectively by working together with food and exercise:
Build in at least 30 minutes of exercise a day, every day
I believe the key to losing weight healthily is to exercise as well as you eat. This means not over or underdoing it, but getting the blood pumping for at least 30 minutes a day. Even if you walk for ten minutes, climb up the stairs rather than take the lift, run in place for a few minutes or take the stroller out anywhere and everywhere, these activities build up.
If you get your 30 minutes of exercise in a day, then you will slowly start the see the results. You’ll feel stronger, slimmer, and you’ll blow all those cobwebs away from the fuzziness after birth. Just be careful to not do anything strenuous for the first six weeks because your body is still weak and vulnerable. Even post-six weeks, if you feel like your body is not ready, just slow it down.
The natural highs you get from exercising will kick in soon enough and it will make you want to be out and about more. Click here for an awesome stroller workout by Kristen Horler, which should really get those legs moving. And, you get to do it with your baby in tow, so no excuses!
Go for regular exercise that gets the blood pumping
You don’t need to go all out and exercise yourself to exhaustion. In fact, continuously overworking your body is just as bad as not working your body at all. Go for the mantra of getting the blood pumping to the point of being just out of breath and feeling the sweat coming.
Go for a walk or a run
Thirty minutes of exercise is recommended every day and that could be a brisk walk in the park or a run if you’re feeling fitter enough to do more. I find cardio strength exercises are the best form of exercise, where you are increasing the heart rate and building muscle at the same time.
And you don’t have to take the kitchen sink with you when you’re exercising outdoors. Read more here for some great packs that you can run with.
Make exercise a personal priority
Starting a new fitness regime to help yourself meet your weight loss goals can be fun and exciting. But it is important to make sure you are mentally treating the time you spend at the gym or outdoors as an important part of your day, so you don’t skip it just because something came up – because a lot of things will naturally come up. A good way to do this is to mark your workouts in a calendar as if they are important appointments that you cannot miss without a very good reason, and without rescheduling them.
Don’t think ‘I will try and find time to go to the gym later’ – make it a hard date. It may even be easier to workout at home, so you don’t spend the time getting to the gym, showering and then coming back. If you’re busy at work, then a gym may work for you, but if you’re a stay at home mum, working out at home might be easier. If you have small children, then involve them in your exercise routine, like running with the buggy or using them as weights – just be careful not to drop them when you’re working out!
Move your body every day
Exercising does not mean doing an intense workout at 5 a.m. Exercising can be as simple as going for a walk or practising yoga. What is important is that you move your body every single day. Exercise is a great way to de-stress and clear your mind, so make it a point to move your body every day to boost your physical wellbeing.
5. Fresh air does wonders
Walking in the fresh air comes with a multitude of benefits: it’s good for your baby (they learn about the great outdoors), you’ll burn a few calories, and your mood will improve. Also walking after giving birth will help you recover much quicker too.
You can use that time to zone out the noise and enjoy a nice walk around your local park. You may find some of that peace you’ve craved for a while now (well, maybe not in some parts of London, but you’ll still feel miles better than when you were stuck indoors.)
Walking in the fresh air comes with a multitude of benefits: it’s good for your baby (they learn about the great outdoors), you’ll burn a few calories, and your mood will improve. Also walking after giving birth will help you recover much quicker too.
You can use that time to zone out the noise and enjoy a nice walk around your local park. You may find some of that peace you’ve craved for a while now (well, maybe not in some parts of London, but you’ll still feel miles better than when you were stuck indoors.)
How about picking up your best hiking shoes and heading to the hills to take a walk through open nature?
Even if you can’t make it outside because you have a little one who dotes on you 24/7, then use your time spent wisely by popping your head out of the window for five minutes or venturing to the garden. Breathe that fresh air into your lungs and regenerate. If you’re by a tree, breathe the fresh air around it. Trees use photosynthesis to turn our carbon dioxide into the oxygen we need, and fresh air boosts the immune system.
You may have noticed that getting the heart pumping and being out and about seems to reduce cold-like symptoms when you’re feeling rundown. I have done this many times and along with Vitamin D (your body makes this from the sun when you’re outside), water and Vitamin C (like oranges, tomatoes and strawberries) exercise helps bust colds and flu before they hit hard.
So if you combine fresh air with some exercise, i.e. taking a walk outside, you can kick-start that immune system and help your body fight those germs so you can tackle those parental duties with real vigour.
Fresh air boosts happiness too!
6. Watch your lifestyle
Physical health is important and your attitude towards your health will help to shape the attitudes of your children. Disease prevention is a key lesson you can teach your kids from an early age, by taking action on your health and managing a positive lifestyle. Make it a point to book regular eye and dental check-ups for the family. If I hadn’t done this myself then I wouldn’t have known that my then four-year-old needed glasses and my then two-year-old needed regular ear wax cleaning.
If you drink too much, then this will affect your mental wellbeing and your physical health. HARTMANN Direct brought out a guide which talks about the impact alcohol has on your bladder and bowels. Alcoholism can wreak havoc on your heart, your mind and your liver. But, what most people don’t realise is that excessive drinking can also lead to incontinence too.
Alcohol is a powerful diuretic, so even a few drinks can increase your urine production and make you feel you need to go to the loo more often than normal. This excessive urination can lead to dehydration and much more concentrated urine, which can lead to urinary tract and kidney infections. This is because the concentrated urine sits in the bladder and causes irritation and inflammation to the bladder’s lining. And, if you’re not careful, this can quickly spread to your kidneys.
The burning and painful feeling you get during a UTI is down to the urethra and bladder spasming, which can also lead to headaches, back pain, fever and general malaise. Cystitis is also one symptom of a bladder infection and you may feel a sharp pain and see blood in your urine. These issues can damage your quality of life and prevent you from carrying on with your daily tasks, which may impact your children, especially if the discomfort causes you to have erratic behaviour too.
Alcohol can also impair your brain, and this can become very dangerous when looking after your children. This is because your reflexes and brain functions are not as on point as when you are sober. Alcohol can also cause bowel problems like irritation and inflammation of the gut, which can cause diarrhoea.
Be careful to limit or eliminate alcohol when you experience diarrhoea as you are causing damage to your stomach lining and your body is losing nutrients. Have a full meal before drinking so the food can act as a buffer. Food and water can slow down the effects of alcohol and prevent bladder and bowel problems from occurring, as well as overall illness. If you are struggling to quit or you experience delirium tremens (severe form of alcohol withdrawal), consider extra support like alcoholics anonymous to help you break the habit of relying on alcohol to boost your mental state.
The same goes for drugs like crystalline meth / crystal methadone which alter your mental state and impact your ability to look after your kids.
Smoking can affect your health and wellbeing too
The same can be said for smoking. Second-hand smoke can have a huge impact on your baby’ health, which is why many parents now choose to “smoke” an electronic cigarette (you can buy some gourmet-style E-liquid at Redvape.com). Vaping can help to kick the habit and ensure you are working towards creating a healthy home for yourself and your children when you finally stop inhaling anything for good.
Improving your physical and mental health can not only ensure that you live longer, but it also sets an example for your children to lead a healthy life too. So if you have any form of addiction that is harming your health, it needs to be treated ASAP to help yours and your family’s mental state.
7. Surround yourself with a support network
Various studies and controlled trials around the world show that a strong support network around new mothers, especially during the first week, reduces the chances of postnatal depression and that dreaded feeling of burning out. Postpartum care is essential. Ask for help and take it when they offer you the opportunity, whether that means allowing someone else to cook the dinner, tidy up your home or take care of the baby for a couple of hours.
Surround yourself with people you love
If you hang out with people who are toxic and bring bad energy into your life, your personal wellbeing is going to reflect that. You should surround yourself with people you love and people who want the best for you.
Don’t be afraid to seek external help
You can’t do everything by yourself as a full-time parent. Call the grandparents, hire a maid, or consider an au pair while the kids are learning their schoolwork at home or need some entertaining. It may cost money, but peace of mind is priceless. Plus, if you’re able to hire extra help, you may start that business you always wanted to create or go back to work if you haven’t done so yet.
8. Get your sleep where and when you can
It is an overused phrase and it’s guaranteed to make most new mums go mad, especially when you’re wondering, When else will I get the time to have a shower, watch TV, work, or simply make myself something to eat? But, there is a point to this. Sleep regenerates the cells and rejuvenates a tired body, so even an extra 15-minute nap during the day would be enough to make you feel better about yourself and reduce that dreaded onset of sleep deprivation. Sleep also boost your mood and makes you a more pleasant person.
If you’re still feeling the back strain from pregnancy, then look for a mattress for side sleepers with back pain to help with postnatal recovery. Make it a priority in your life to get enough sleep every night where you can, whenever you can get it, and your health will change for the better.
9. Get professional help (including complementary and alternative medicine)
While all these natural treatment for postpartum depression steps can contribute toward improved physical and mental well-being in the postnatal period, it’s essential that you investigate and seek mental health care and support through the NHS if you feel as though you’re struggling – don’t be afraid to seek professional help where it’s needed and remember that your mental health is a key priority for both yourself and your child.
Your doctor may discuss unconventional as well as conventional treatments for postpartum depression like light therapy, a low dietary intake with omega-3 polyunsaturated fatty acids or selective serotonin reuptake inhibitors. Your doctor may also discuss common CAM therapies for treating postpartum depression, like aromatherapy and reflexology.
Some pregnant women may suffer from perinatal depression and so their doctor would have already laid treatment steps and monitored recovery during birth and the fourth trimester.
Key topics to discuss at postpartum visits
“The comprehensive postpartum visit should include a full assessment of physical, social, and psychological well-being, including the following domains: mood and emotional well-being; infant care and feeding; sexuality, contraception, and birth spacing; sleep and fatigue; physical recovery from birth; chronic disease…”
Bonus point – Look at your baby and remember why you’re doing all of this in the first place
If you are stressed and in a state of panic, especially if you’re losing yourself to motherhood because A, B, and C have not been done, stop what you’re doing (it’s only five minutes, remember, don’t worry) and just take a moment to laugh and play with your baby. It’s amazing how the simple act of smiling can boost your mood instantly. Babies seem to make you forget about your problems, especially when they’re giggling.
They don’t see your body postpartum; the bulge, your stretch marks, your dark circles, or that you haven’t been out of your pyjamas all day. Your body is the reason they are alive right now. In a blink of an eye, they’ll be all grown up and they won’t want those nighttime cuddles or extra attention anymore.
You are so selflessly sacrificing your life to ensure they have the best start in theirs, ready to flee the nest and live in their own exciting world. I know it’s hard, but enjoy the time while you can when they’re a big ball of love because time flies so fast when you have your amazing children with you.
The important message to take away from this article is that downtime and to take time for yourself are just as important as being busy and staying on top of all your tasks. There is no depression test, so if you are having negative feelings that are affecting the way you look after your baby, then seek professional help so you can start your treatment plan. Your doctor may prescribe antidepressant medication to help speed up that road to recovery.
FAQ
What is postpartum depression? What are its causes and cure? Why does it happen and in which situation?
Other questions asked were:
Can depression and anxiety be treated and cured with homeopathy?
Can homeopathy cure depression and anxiety?
How do I deal with postpartum depression? What are the symptoms?
What’s postpartum depression?
What are the symptoms of depression?
What are signs of depression?
What are the signs of depression?
Read the article above for more information on postpartum depression and what to do.
How is postpartum depression treated?
Other questions asked were:
What are the treatment options for postpartum depression?
“SSRIs (selective serotonin reuptake inhibitors) are the most widely used and most researched medication for postpartum anxiety and postpartum depression. SSRIs work by increasing the level of serotonin in the brain.”
how to help postpartum depression without medication
how to help postpartum depression at home
Treatment recommendations for postpartum depression
Lifestyle and home remedies
How can I treat postpartum depression naturally?
“Build a secure bond with your baby. Emotional bonding is the secure attachment that forms between parents and children. …
Take care of yourself. …
Slowly reintroduce exercise. …
Build a support network. …
Try psychotherapy and medication.”
https://www.medicalnewstoday.com/articles/320005
What is the best Ayurvedic or homeopathic treatment for depression and anxiety?
Other questions asked were:
Which is the best medication available today for depression and anxiety, whether it is in allopathy Ayurveda homeopathy or others?
What is the best Allopathy medicine for anxiety and depression?
Can homeopathy medicine control anxiety and panic disorders?
“Several controlled and non-placebo controlled studies demonstrate that moderate to severe depression has been successfully treated with homeopathy, with efficacy superior to placebo and comparable to fluoxetine, and the safety of homeopathic treatment has also been demonstrated.”
Is lithium carbonate ever used to treat postpartum depression?
“Prescription lithium (Eskalith, Lithobid) has been used for decades to treat some mental health conditions, including bipolar disorder depression. Oral lithium (also called lithium carbonate) is derived from the natural element lithium.”
“Ashwagandha is also an good healing herb for postpartum support. It helps to produce mil, ease stress and rebuild physical strength. Studies show that ashwagandha has anti-inflammatory and immune-boosting benefits. The root is an adaptogenic herb, which helps the body adapt to stressors.”
https://www.mofga.org/resources/herbs/ashwagandha
What herbs help with postpartum?
“Antibacterial plants: Sage, Thyme, Rosemary.
Uterine Toners: Witch Hazel Leaf/Bark, Mugwort, Red Clover.
Anodynes: Rose Petals, Chamomile, Calendula and Lavender.
Anti-inflammatory plants: Yarrow, St. John’s Wort, Frankincense.
Epson salts also are a great addition to soaks & baths.”
“Riboflavin, or vitamin B-2, may also help decrease your risk of developing PPD. In a study published in the Journal of Affective Disorders, researchers examined this vitamin along with folate, cobalamin, and pyridoxine. Riboflavin was the only one they found to have a positive effect on the mood disorder.”
Leyla is a UK mum of four, a writer and the founder of Motherhood Diaries, which she has edited since 2010. She has written about pregnancy, birth and family life for more than 15 years, edited NCT Harrow’s Special Delivery magazine, and is the author of several children’s and family books. She is also co-founder of Poppy, a new app helping UK parents find trusted local support, and presents Tech Talks Zone, a YouTube channel reviewing tech and AI tools for busy parents. Read Leyla’s story
