Rest When You Can and Eat for... Health Article

Aside from your new baby, fatigue may be the biggest factor in your life right now. This is to be expected. Motherhood is one of the few roles in life that never lets up. It can be physically and emotionally draining. But if you take care of yourself, you will be better able to cope.

Take a Break

When your baby's sleeping, take a little time for yourself. Lie down for a nap or put your feet up and rest. Know when to say "No" to visitors. Put a birth announcement on the answering machine and a "Do Not Disturb" sign on the front door. Until you feel rested, ignore household clutter. Overall, give yourself time to settle into your new role. There is no magic line you can cross and have your life go "back to normal." But if you rest, your energy and stamina will gradually return.

Caring for Baby by Yourself

At some point, you will be caring for the baby alone. This may seem overwhelming, but don't panic. Start by making a plan. What needs to get done? What doesn't? Feed and change the baby, but don't worry if the bed's not made. Take time for yourself each day, even if it's only 10 or 15 minutes. Talk to a friend or another new parent. The company of your infant is rewarding, but it's not the same as being with an adult. All new parents benefit from the balance and support of outside relationships.

Eat for Energy

Your body's been through a lot, so don't limit your diet the first month after giving birth. Good nutrition is important for a healthy energy level and a quicker recovery. When choosing foods, use the nutrition chart below as a guide. If your doctor recommends it, keep taking prenatal vitamins.

What's Good for You

Every new mother needs balanced meals to help tissues heal. Be sure to eat breads and leafy vegetables and fruits, as well as milk products and meats and fish. At mealtime, eat enough to feel satisfied. Snack on fruit or low-fat dairy products if you're hungry between meals. If you're breastfeeding, eat the larger number of servings shown above. Because your body passes its nutrients to the baby first, you need to eat good food and enough of it. Also, drink 8 ounces of liquid, such as water or juice, every time you feed the baby. Your body needs this fluid to make milk.

What's Not

Some foods are best eaten in limited quantities. Those high in saturated fats, such as butter and bacon, fall into this category. If you're breastfeeding, be aware that what enters your body passes into your breast milk. Limit caffeine -- which is not just in coffee but is also found in cola, tea, and chocolate. Do not take medications of any type, unless your doctor says it's okay. This includes aspirin and cold medications. And remember: Alcohol, cigarettes, and drugs also affect your breast milk and your baby.