Practical Holistic Wellness Tips for New Moms

By: Morgan Shear, Certified Integrative Nutrition Health Coach & Founder of Shear Wellness / Westport, CT

Becoming a mother is an extraordinary journey filled with joy, love, and new beginnings. However, amidst the beautiful chaos of caring for your little one, it's easy for self-care to take a back seat. Yet, as a new mom, prioritizing your health and wellness is crucial not only for your own well-being but also for providing the best care for your baby.

Here are some of my top holistic wellness tips and recommendations to help you be the healthiest mama you can be!

1. Keep healthy grab-and-go snacks on hand.

During postpartum, a mother's body is still undergoing many changes. Hormones are fluctuating, breast milk production is starting, and the body is healing from the delivery. All these changes require extra energy and nutrients.

Protein, in particular, is essential for the healing and repair of tissues as well as helping to keep your energy up throughout the day. The National Academy of Medicine advises that the typical adult should intake no less than 0.8 grams of protein for each kilogram of body weight per day. Women who are lactating require a significantly higher amount of protein, averaging between 1.7 to 1.9 grams per kilogram per day.

Here are some easy protein-rich snacks to help give you the extra nourishment you need:

• Stylish Spoon Oatmeal Cups (top with some almond butter and hemp seeds for more protein!)

• Brami lupini beans

• Go Raw sprouted pumpkin seeds

• Truvani snack bar

• Lupii bars

• Vegan & gluten-free banana bread

• Chia seed pudding (top with berries, ground flaxseeds, and chopped nuts for extra protein, fiber, and healthy fats!)
  Crispy roasted chickpeas

• Hard-boiled eggs

• Raw veggies and hummus

• Bone broth

2. Focus on hydration.

Staying hydrated is important for everyone, but it's especially crucial for new mothers (particularly those who are nursing or pumping). The Academy of Nutrition and Dietetics advises that women who are breast feeding should aim for 16 cups of water daily to compensate for the additional water their bodies use to produce breastmilk.

Eating water-rich foods and drinking herbal teas, such as chamomile or ginger, can also boost hydration.

*Always consult your doctor before trying any new herbal teas or supplements.

Here are some tips for how to stay hydrated during the day:

Get a reusable water bottle:

• Owala FreeSip

• Bkr Big Bottle Sip

Snack on water-rich foods:

• Melon

• Celery

• Cucumber

• Bell pepper

• Tomato

• Carrot

• Lettuce

• Berries

• Apples

• Grapes

• Kiwi

• Veggie or bone broth

Add electrolytes to your water to support hydration:

• LMNT zero-sugar electrolytes

Sip on caffeine-free tea throughout the day instead coffee:

• Arogya in Westport has a wonderful selection of organic pure and blended loose leaf teas.

• Tea infuser glass mug

3. Find ways to move your body.

You don't have to spend an hour at the gym to have an effective workout! By simply integrating more movement into your daily routine—like taking more steps or squeezing in a few 10-minute home workouts or stretches while your baby naps—you can significantly boost both your mental and physical well-being. Gentle workouts like yoga and postnatal pilates are also great ways to ease the body back into exercise.

Here are some manageable ways to get more movement in during the day:

Get a walking pad and/or ankle weights to wear around the house:

• Walking pad

• Bala ankle weights

Join an online postpartum workout platform that offers a variety of intensity levels and class lengths:

• The Pilates Class

• TSS Mama

Focus on strengthening your pelvic floor:

• Flora Physical Therapy

• Kegel Master Gen2*

*Consult your doctor before using the Kegel Master Gen2.

Join a local mom’s workout community:

• SE Fairfield Fit4Mom

4. Prioritize your mental well-being.

While caring for your baby is a top priority, it's equally important to take time to prioritize your mental well-being. Practicing mindfulness and meditation is an easy way to reduce stress and promote relaxation. Research findings have even shown that mindfulness training can reduce the symptoms of postpartum depression in new mothers.

Here are some simple ways to incorporate mindfulness and meditation practices into your daily routine.

Guided meditation and breathwork:

Meditation app:

• Headspace

Breathwork app:

• Open app

In-person meditation and mindfulness classes:

• Pause + Purpose

Book a private sound bath session in the comfort of your own home:

Sound baths are a form of meditation that immerses you in healing sounds vibrations from sound bowls and other instruments to bring your into a deep relaxed and restorative state.

• Tina’s Healing Collective

Remember, self-care isn't selfish—it's a vital component of being the best mom you can be. By prioritizing your health and wellness, you'll not only nurture yourself but also create a strong foundation for nurturing your growing family. Embrace these simple tips, listen to your body, and allow yourself grace as you embark on this incredible journey of motherhood.

Morgan Shear is an AADP Board Certified Integrative Nutrition Health Coach and founder of Shear Wellness, a private practice that offers one-on-one holistic nutrition and wellness coaching for women.

She specializes in plant-based and anti-inflammatory nutrition, hormone balancing, gut health, mind-body self-care practices, exercise and meal planning, stress/anxiety reduction, sleep optimization, mindfulness, mindset, and cognitive behavioral coaching. 

Learn more about Morgan’s services and how to work together HERE.