Modern mums are expected to perfect the ultimate juggling act between raising kids. having a career and looking after themselves. Too often self-care, exercise and healthy eating fall by the wayside and bad habits kick in.
A mother of two herself as well as the founder of aesthetic clinic SW1, Dr Low Chai Ling says there are plenty of simple ways mothers can boost their energy throughout the day by making slight changes to diet, workout plans and daily schedules.
“Healthy foods can provide most of nutrients your body needs right now. But if you’re breastfeeding, your needs will change” says Dr Low. That’s To ensure you are in the pink of health for yourself and your baby, you should take a supplement, according to medical experts.
Here are some top tips from doctors and health experts on how to boost your energy as a new mother, restore your strength and rejuvenate your skin after your delivery.
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Folic acid
Natural: Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products. The following table will show you which foods are sources of folate.
Supplement: Take a multivitamin with 0.4 mg (or 400 mcg) of folic acid.
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Calcium
Natural: Most cheeses are excellent sources of calcium. Yogurt. Yogurt is an excellent source of calcium. Sardines and Canned Salmon. Sardines and canned salmon are loaded with calcium, thanks to their edible bones.
Supplement: “Essentially, I think that adults do not need 1,200 mg of calcium a day. The World Health Organization’s recommendation of 500 mg is probably about right. The United Kingdom sets the goal at 700 mg, which is fine, too. It allows for a little leeway,” advises Dr Low.
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Vitamin B12
Natural: Vitamin B12, another vital nutrient, is found in meat, fish, poultry, milk, cheese, yogurt and eggs. It supports brain and nervous system development.
Supplement: If you don’t eat meat, fish, poultry, milk, cheese, yogurt or eggs, take a vitamin B12 supplement – about three micrograms per day.
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Water
Hydrating your body is fundamental for keeping energy levels high and feeling fresh from sunrise to sunset – but most mothers rarely find time to go to the bathroom let alone drink litres of water.
We recommend drinking a glass of herbal tea or lemon water in the morning, keeping a bottle of water in the handbag or car and ensuring you drink whenever you have a meal.
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For more information on pregnancy changes and their beauty solutions, join Dr Low and a panel of top medical experts at Mummy to Yummy workshop on 4th August 2018. Register before July 20 with promo code EARLY20 for a 10% early bird discount.
