Emotional Health · Nutrition

New baby and feeling tired? Tips to increase your energy


Just had a baby and notice a change in the way you feel?  It can be a difficult time.  You’re recovering from the delivery, not getting enough sleep, and caring for a new baby.  Having a baby is a big life change, feelings ranging from joy and excitement to guilt and sadness can happen at any time during pregnancy or within the first year after the birth or adoption of a baby.

To help cope with these challenges it’s important to fuel your brain and your body with key nutrients.  Follow these tips to help increase your energy & restore your nutrients:

  • Eat meals and snacks at regular times to stay energized.
  • If you don’t have an appetite, try snacking every 2 hours.
  • Eat fish such as salmon, mackerel, or sardines at least 2 times a week for a good source of Omega 3 fats.
  • Have healthy snacks on hand such as cut up veggies, fruit, or popcorn.
  • Choose folate-rich foods like lentils, spinach, avocado, broccoli, & sunflower seeds.
  • Include fibre-rich foods (e.g. whole grains, vegetables, fruit, and legumes).
  • Limit foods and beverages high in fat, sugar, & salt.
  • Enjoy mealtimes with friends/family.
  • When you can, cook food in large batches and freeze or eat as leftovers.
  • Accept prepared meals from friends/family.
  • Limit caffeinated beverages.  Instead, choose decaffeinated drinks, water, milk, or pure juice.

If feelings last for most of the day, every day, for two weeks or more, speak to your health care provider or public health nurse to discuss whether postpartum depression may be the cause of your emotional lows.

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