Re­cover from child­birth and feel amaz­ing as a new mom

Nadiya Mer­chant, full-time mom and nutri­tion­ist at Kel­logg In­dia, shares some of her sim­ple tips to en­sure you’re tak­ing the right care of your­self

Mother & Baby - - CONTENTS -

Maa, aai, ammi… these are not just names that we ad­dress our moth­ers with; these words in­stantly take us back to our child­hood with fond mem­o­ries of our com­pas­sion­ate and ever-nur­tur­ing moms. Moth­ers, the world over, are also known to be wor­ri­ers: wor­ry­ing about their chil­dren, fam­ily, friends, rel­a­tives, col­leagues and so on. They tend to worry not only about the health and phys­i­cal well-be­ing, but more sig­nif­i­cantly about the emo­tional and psy­cho­log­i­cal well-be­ing of their near and dear ones.

As moms, while we are busy nur­tur­ing the needs of oth­ers, we of­ten tend to ne­glect our own well-be­ing. More im­por­tantly, while you are in­di­vis­i­bly a mother of your chil­dren, you are a woman first. Af­ter all, if we don’t care for our­selves, how then can we ex­pect to be care­givers to those who de­pend on us? Here are some sim­ple tricks to en­sure we take the nec­es­sary care we un­de­ni­ably need:

Re­in­force some of those ‘spe­cial’ nu­tri­ents we of­ten ig­nore

As the prin­ci­pal care­giver of the fam­ily, strength­en­ing your core to main­tain good health and im­mu­nity is cru­cial. Here, apart from the es­sen­tial nu­tri­ents like cal­cium, B12, iron and folic acid, it’s also im­por­tant that moth­ers re­in­force spe­cial nu­tri­ent like zinc, se­le­nium, vi­ta­min C, and chromium into their di­ets, to

boost their im­mu­nity. These other-than-av­er­age nu­tri­ents not only build im­mu­nity to fight against the day-to-day wear and tear that a woman’s body ex­pe­ri­ences, but also makes you feel and look good. Af­ter all, look­ing good is re­ally about how you feel on the in­side. Food sources of zinc in­clude nuts and seeds, es­pe­cially se­same seeds, beans, legumes and wheat germ. To in­crease your se­le­nium intake, in­clude gar­lic, or­gan meats, seafood and lentils in your diet. You can get your dose of chromium through eat­ing sim­ple whole grains, seafood, seeds and nuts.

Break the overnight fast with a bal­anced break­fast meal

To re­duce the risk of lifestylere­lated dis­eases, in­clude nu­tri­tious foods like whole grains, fruit, veg­eta­bles, healthy fats, low-fat and lean pro­tein. More­over, fo­cus on es­sen­tial nu­tri­ent needs by in­cor­po­rat­ing vi­ta­mins spe­cially vi­ta­min D, B12 and folic acid, along with cal­cium and iron-rich foods in ev­ery chang­ing stage of your life.

Make your break­fast bal­anced by in­clud­ing sources of pro­tein (e.g. pulses or dals, eggs, lean meats, nuts, and seeds) and fi­bre (e.g. whole grains, fruitf, and veg­eta­bles). Encourage the habit of eat­ing a healthy break­fast to­gether and spend­ing qual­ity time with all fam­ily mem­bers – the best way I like to start my day!

As moms, our morn­ings are usu­ally rushed and we tend to miss or eat lit­tle break­fast. Ready-to-eat ce­re­als made with corn, wheat, rice, oats, bar­ley and ragi can of­fer quick fixes. Not only do they pro­vide va­ri­ety but are also tasty for ev­ery­one in the fam­ily to en­joy! Here are some ver­sa­tile and de­li­cious break­fast and snack-time recipes:

Smoothie Sur­prise: Rel­ish a corn flake, date and ba­nana smoothie for break­fast – blend in hand­ful of corn flakes, four dates, one ba­nana and 200 ml of yo­ghurt. En­joy it chilled! A Per­fect Par­fait: A scrump­tious muesli par­fait – layer muesli with yo­ghurt and fresh fruits in a glass jar. Keep re­peat­ing the lay­ers and the par­fait is ready. As an added bonus, it does make for some in­sta­gram-wor­thy pic­tures! Street-Style Savoury: A tangy all bran wheat flakes mid-evening chaat snack – mix all bran with finely chopped cu­cum­ber, onion, tomato, chaat masala, co­rian­der

and your choice of green or tamarind chut­ney. The per­fect evening go-to snack!

Mexican De­light: Savour the baked good­ness of all bran wheat flakes with cheese, beans and salsa – add all bran wheat flakes in a bak­ing dish, add some grated cheese and bake it in an oven. Gar­nish with boiled red beans and salsa.

No com­pro­mise on ex­er­cise

Phys­i­cal ac­tiv­ity is an im­por­tant part of any in­di­vid­ual’s healthy regime. As com­pared to men, women have less mus­cle mass, more body fat and are typ­i­cally smaller in body frame. While women need fewer calo­ries than men, their re­quire­ments of key es­sen­tial vi­ta­mins and min­er­als like folic acid and iron are higher in com­par­i­son. A reg­u­lar fit­ness regime is also vi­tal for bone health and helps lower the risk of car­dio­vas­cu­lar dis­eases. Ex­er­cis­ing not only helps with weight con­trol and mus­cle strength but also im­proves stress man­age­ment.

Stress might be in­evitable, dis­tress is not

An ex­treme amount of stress can have health con­se­quences and take a se­vere emo­tional toll on moth­ers, in turn af­fect­ing their daily lives. Be­sides eat­ing healthy and stay­ing phys­i­cally ac­tive, it’s im­por­tant for moth­ers, and women, to take a step back to re­flect, em­brace mind­ful­ness and in­dulge in some ‘me’ time. Here, un­der­stand­ing your stress, iden­ti­fy­ing its source and im­ple­ment­ing a healthy stress man­age­ment ap­proach, is key. Stress might be a com­mon fac­tor for you ‘wor­ri­ers’ but dis­tress is not. Med­i­ta­tion, yoga and ex­er­cise, or sim­ply talk­ing it out with a close friend, can help. It is im­por­tant to fuel our in­ner strength in or­der to sup­port our chil­dren and fam­ily, as and when they need us.

There is no limit to what we moth­ers can ac­com­plish, and this in­cludes tak­ing care of our­selves as well!

Newspapers in English

Newspapers from India

© PressReader. All rights reserved.