Have you ever heard of the oxygen mask rule for airplanes? Flight attendants share many variations of the rule before takeoff: Should the cabin lose pressure, oxygen masks will fall. Place the mask over your own mouth and nose before assisting others. Mamas, we need to take that same approach with our self-care. Today, I wanted to share 4 essential self care practices for the 4th trimester & beyond.
Nails Done, Hair Done, “Everything Did”
I know, doing your hair, wearing some makeup and even showering may seem like a no-brainer or even trivial to some. Speaking from firsthand experience, it’s something that can be easily overlooked. At the time, feedings, breakfast, lunch, dinner, witching hours, school drop off & pick-ups, homework, meeting with clients+ trying to spend enough time with our toddler and 5 year old so they didn’t feel salty… had me SPENT chiiile!
Eventually, it becomes unavoidable. Trust me, Logan made it known when he pulled my scarf off at the grocery store and revealed the hornet’s nest I was hiding for a few weeks. Mortified isn’t even the word. So before you’re faced with a wash day that it just beyond dreadful and exhausting, try to schedule a salon visit or your at home wash day wherever you can fit. Whatever you do, don’t put this off. My hair was SUPER healthy and long after I gave birth to Sage.
Unfortunately, I put off getting a trim and the inevitable happened. I started to experience postpartum shedding. In the below pic you can see the following: One section of my hair growing super long while the rest grew width wise. I started to lose volume up top.
My husband cut my hair for me then I got it shaped at the salon a few months after giving birth to our baby girl.
Best decision ever! If you’re breastfeeding, try to tend to your hair after baby has cluster fed. Cluster feeding is usually an indication that baby is about to take a 2-4 hour stretch of sleep. You can also pump a bottle or two ahead of time and leave with your spouse, partner or trusted caregiver.
Is your baby formula feeding? Just time your shower/salon visit it in between feedings or leave a few bottles with your partner, spouse or trusted caregiver. Apply some makeup if you’d like to and thrown on something cute. Hell, take a few selfies to document glamming up! It’s worth it mamas!
Exercise..Within Limits
It’s no secret that when we move our bodies, we impact our physical health but what about our mental health? Studies have shown that regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. I worked out consistently through all 3 of my pregnancies but in different ways. My 1st pregnancy, I focused on cardio and bodyweight workouts. During my 2nd pregnancy, I did a ton of prenatal yoga, meditation and walking.
My 3rd pregnancy consisted of at home prenatal barre, prenatal yoga, plenty of sun/beach days along with light bodyweight workouts.
Postpartum for all 3 zeroed in on postnatal yoga, meditation and light bodyweight workouts once I had the proper clearance. I felt the best mentally after my second and third pregnancies since I made it a point to focus on activities that poured into my mental & emotional health.
Cook & Eat Nutrient Dense Meals
Food nourishes both our bodies and our souls mamas. When you’re stressed, tired, annoyed, anxious or sad, there’s nothing like your favorite comfort food to boost your spirit. The more nutrient dense the meal the better! When we eat clean we feel good. A warm bowl of your favorite soup, a staple pasta dish or ethnic dish from your parents homeland can work wonders on your spirit!
If possible, cook a meal with your partner or someone you love dearly from your village/support team. Cook anything that will bring you joy, baking included! 🙂 I’ll be honest, there is just something extremely therapeutic about cooking from scratch, gathering ingredients and even chopping veggies up to stew. If you need recipe inspo check out a list of delicious nutrient-dense meals here!
Eat Mood Boosting Foods + Know Your Deficiencies
What are some mood boosting foods to have on hand? Try keeping superfoods like leafy greens, dark chocolate/cacao, strawberries, cherries, blueberries (wild blueberries are even more rich in nutrients), lentils & a variety of beans, healthy fats (avocado), walnuts, flaxseed, and whole grains. If you don’t follow a strictly plant-based diet, foods like salmon, herring and canned white tuna all contain mood boosting nutrients.
What are mood boosting nutrients? Studies have shown that certain vitamins and minerals have been linked to enhancing brain function, boosting our mood and energy levels overall. Researchers have studied the association between foods and the brain. They have identified 10 essential nutrients that can assist in the combat against depression & boost mood overall. Those nutrients include: calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, Vitamin B6, Vitamin B12, Vitamin D and zinc.
Having a balanced and nutrient dense diet along with putting your self first are all components of pouring into your own cup Mamas. Becoming consistent and intentional about your self-care routines is the greatest form of self-love, self-respect and self-preservation. Do whatever brings you joy and closest to your highest self. Just remember to put your mask on first before trying to help anyone else. Self-care is NEVER selfish.
Follow me on Instagram for all things family, health, nutrition and wellness: @healthyhairtotoe + @the.wholistic.healer.
Take Care <3
This was very informative. I’m pregnant with twins during the pandemics. I never imagined this would be my 1st pregnancy experience. This gives me inspiration to be more intentional about putting myself and wellness first. Thank you!
Congrats Cindy! Sending you all the love and positive vibes. You’re already doing the best by you and your babies! Take special care and thank you for reading! <3