Boosting mental health in new moms: 5 holistic diet and lifestyle changes

The mental health of new moms are profoundly affected because of the psychological roller coaster that follows childbirth. However positive changes in diet and lifestyle can yield positive changes in regulating anxiety and depression. Mothers can boost their physical and mental health to get past this transitional phase with greater ease through implementing holistic approaches in diet and everyday life.

The five following food and lifestyle recommendations can help increase emotional wellbeing-

Consume more nutrient dense foods
Omega 3 Fatty Acids in Diet- These kinds of foods are very beneficial during the postpartum period helping boost neurological function and regulating one’s emotions. Walnuts, flaxseeds, salmons, or sardines can help soothe inflammation while encouraging emotional wellness.
Whole Foods- Vitamins, minerals and antioxidants have a huge role in enhancing physical and mental health. Whole foods like fruits and vegetables help maintain a body’s blood sugar and mental stability.

Improve gut health
Include Fermented Foods in Diets- Fermented foods like yogurt and kimchi carry a lot of probiotics which are very beneficial for your body. Having gut bacteria can affect the activities in the brain, a healthy gut will help with a better physical and mental health.
Prebiotic Foods- The intentional formation of good bacteria in the gut can be done by everyday food like oats and bananas. These can also help mitigate stress and anxiety, leading to improved mental well being.
Eliminate Processed Foods - Processed foods which often include sugar and harmful preservatives can lead to issues in the gut. This can be dealt with by reducing the consumption of processed foods encouraging improved digestive health and stable emotions.

Have a consistent bedtime routine
Create a Calm Environment- Minimising the light and noise levels to create an atmosphere that is soothing. Having a consistent sleeping routine in our day to day lives can help synchronise the body’s internal clock.
Relax Your Body- Try to relax and calm down as much as you can before you go to bed so as to have a good sleep. You can equip your body for this by practising some easy and relaxing exercises like reading or easy yoga.

Hydrate frequently
Proper Hydration- Drinking water helps retain energy and achieve potential brain function which helps in improving the mood. Water consumption of at least 8-10 glasses a day helps in postpartum healing by preventing fatigue.
Balance Electrolytes- To make sure that your electrolyte balance remains robust consume foods that are hydrating like oranges, melons celery, cucumbers etc. This can speed up healing while boosting stamina.
Herbal Teas- Herbal teas are the best option if you want to soothe your body inside out. Teas like chamomile or peppermint can assist with proper digestion and relaxation while also keeping you hydrated

Prioritise achievable goals and self care
Make Time for You- Set aside time for leisure activities like reading, art or listening to songs. Doing these things are helpful for psychological and emotional wellbeing.
Define Doable Daily Tasks- Divide work into more compact and manageable segments to not feel burdened. It is also important that you acknowledge every little win.
Establish Self Love- Remind yourself that it's okay to encounter highs and lows while you practise self-compassion. What matters at the end is that you treat yourself with kindness and compassion.

Holistic techniques can largely help with postpartum changes. However, remember to consult a healthcare professional before making any drastic changes during this period.

(Author: Eshanka Wahi, a Dubai & Delhi-based Culinary Nutritionist and Holistic Wellness Coach and founder of Eat Clean With Eshanka)