DeepSummary
The host, Doctor Hazel, answers a listener's question about re-establishing healthy habits around movement and nutrition as a new mother with a 7-week-old baby. She acknowledges the challenges of a lack of routine and time due to the baby's schedule.
Doctor Hazel emphasizes that physical activity does not have to be structured exercise, and any movement counts towards the recommended 150 minutes per week for postpartum women. She suggests incorporating short bouts of activity throughout the day, such as walking with the baby, playing, cycling, or dancing.
For nutrition, Doctor Hazel advises fueling appropriately with macronutrients and micronutrients, possibly through smaller meals and batch cooking. She also recommends prioritizing sleep or restorative practices like yoga nidra when sleep is difficult. Overall, she encourages approaching this period with self-compassion and focusing on small steps.
Key Episodes Takeaways
- Physical activity for new mothers can include any form of movement, not just structured exercise.
- Aim for 150 minutes of physical activity per week, broken into shorter bouts if needed.
- Focus on balanced nutrition with macronutrients, micronutrients, and plant-based foods.
- Prioritize sleep and rest, or restorative practices like yoga nidra when sleep is difficult.
- Batch cooking and freezing meals can help with meal preparation during busy times.
- Approach the postpartum period with self-compassion and focus on small, sustainable steps.
- Seek help from friends and family for meal preparation or other tasks when possible.
- Remember that any healthy habit, no matter how small, contributes to overall well-being.
Top Episodes Quotes
- “It's really important that you're fueling appropriately, making sure you're getting in all of your main macronutrients, your carbohydrates, your protein and your healthy fats, and all the micronutrients from your fruits and veg and all your plant based foods.“ by Doctor Hazel
- “Physical activity can include all forms of movement, be that structured or not. So it could be taking the baby for a walk, it could be playing with your kids, it could be cycling the bike, it could be doing gardening, it could be dancing.“ by Doctor Hazel
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Episode Information
The Food Medic
Dr. Hazel Wallace
2/10/23
Our listener question this week is “As a first time mum with a 7 week old, it is time to re-establish healthy habits. I am struggling to re-establish healthy habits around a busy and not so flexible schedule.”
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