Building a healthy lifestyle amidst the parenting chaos

So, you've brought a tiny human into the world, and now your life is a whirlwind of nappies, midnight feedings, and trying to remember the last time you had a proper meal.

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Between the excitement and the exhaustion, keeping up with healthy habits can feel like a distant dream. But taking care of yourself is just as important as taking care of your little one.

It means that you can be more present, energised, active, and involved as a parent, partner, and loved one.

Importantly, a ‘healthy lifestyle’ is no one-size-fits-all. You don’t have to ditch every yummy biscuit or bucket of popcorn at the movies, just like you don’t have to rush out of a morning cuddle to make the gym. All things in balance, right?

As for time – you’re pretty short on that these days. But squeezing in some goodness isn’t a lost cause, so here are healthy lifestyles for families.

Healthy eating habits for new parents

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Juggling a newborn and your own well-being can feel like a balancing act, but maintaining healthy eating habits is crucial for your energy and health. It is not about a strict diet that leaves you hangry and unhappy, but rather healthy eating tips to set you up well for the day.

Plan and prep meals

When you have a free moment (yes, they do exist!), try to plan and prep meals in advance. Having healthy meals ready can save you from grabbing unhealthy snacks in a rush.

Quick and nutritious snacks

Keep a stash of quick, healthy snacks like nuts, yoghurt, fruit, and whole-grain crackers. These are easy to grab, keep your energy levels stable throughout the day.

Hydrate, hydrate, hydrate

Staying hydrated is key to a healthy lifestyle, especially if you’re breastfeeding. Keep a water bottle handy and aim to drink plenty of fluids throughout the day.

Balanced meals

Try to include a balance of protein, healthy fats, and complex carbohydrates in your meals. Think healthy food like lean meats, fish, eggs, avocados, nuts, seeds, whole grains, and plenty of fruits and vegetables.

And then a little choccy for dessert, naturally.

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Sleep and rest tips for new parents

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Sleep? What’s that again? New parents quickly learn that sleep becomes a precious commodity. Here are some tips to help you catch those much-needed Z’s.

Nap when the baby naps

It sounds cliché, but it’s true. Whenever your baby sleeps, try to rest too. Even short naps can make a big difference in your energy levels.

Share the load

If possible, take turns with your partner to handle nighttime duties. Make it a family affair. This way, both of you get some rest, and it can make those 3 a.m. wake-up calls a bit more manageable.

Create a relaxing bedtime routine

Establish a bedtime routine for yourself, just like you’d do for your baby. A warm bath, a good book, or some gentle stretching can signal to your body that it’s time to wind down.

Limit caffeine

It’s tempting to rely on coffee to get through the day, but too much caffeine can interfere with your sleep. Just like we advise pregnant women, try to limit your intake, especially in the afternoon and evening.

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Looking after your body with an active lifestyle

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You’re telling me that you’re meant to workout, shower, get ready, have breakfast, feed and dress your little one for daycare all before heading off to work in the morning? Time is a faraway friend, making trips to the gym hard to pencil in.

Physical health goes beyond just achieving a ‘healthy’ weight. You want to have the energy and strength to tackle parenting confidently and be present with your family. If you’re a gym junkie, that’s your answer. But there are other ways to stay physically active too – even as a time-poor parent.

Incorporate movement into daily activities

You don’t need a gym membership to stay active. Take your baby for a walk in the stroller, do some gentle stretches during nap time, or even dance around the living room. Every bit of movement counts.

Short, frequent workouts

Find small pockets of time for exercise. Ten minutes here and there can add up. Try bodyweight exercises like squats, lunges, and push-ups, which you can do at home without any equipment.

Baby-friendly workouts

Consider workouts that include your baby. Parent-and-baby yoga or stroller fitness classes are great ways to bond with your baby while getting some exercise.

Prioritise consistency over intensity

Consistency is key. It’s better to do moderate exercise regularly than to have intense workouts sporadically. Aim for at least 150 minutes of moderate aerobic activity each week, as recommended by health guidelines.

Set realistic goals

Set achievable fitness goals that fit your new lifestyle. Whether it’s a short daily walk or a few minutes of stretching, small goals can lead to big results over time.

The alcohol factor

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When it comes to alcohol, moderation is key. An occasional glass of wine or beer is generally fine, but limit it to one standard drink per day. If you’re breastfeeding, allow enough time for your body to process the alcohol before the next feeding session.

Wrapping it up

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Parenthood is full of (loving) sacrifices, but your well-being shouldn’t have to be one of them.

You deserve a routine that looks after you; giving your body the helping hand it needs to be the best parent and person possible.

Even in the midst of all this craziness, it’s essential that you catch your breath and look after you.

Sources

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NHS, Keeping fit and healthy with a baby, August 2023

Raising Children, New parents: healthy lifestyle choices, 2024

Mayo Clinic Health System, Healthy habits for families, 2021