Overcoming Diet Culture & Bounce Back Culture: Practical Health Tips For New Mothers
- jennytheissignutri
- 18. Mai 2024
- 9 Min. Lesezeit
Aktualisiert: 23. Mai 2024
We all want our kids to be happy and healthy. We worry constantly about how much they are eating and drinking, whether they are getting enough sleep and exercise, and how they are developing physically, socially and even academically. In light of these worries though, we often forget the most important thing we can do here is set a good example.
I remember when my daughter first started eating solids, I was constantly thinking about what she was eating and how much, watching intolerances or reactions to new foods. This often resulted in skipping meals entirely, or scarfing down sweets and snacks rather than preparing myself a balanced meal.
The early days of motherhood are hard (all stages are but for different reasons). Most of us struggle to accept the changes, feel lost in a sea of new emotions and challenges, and simply try to function with very little sleep. We often put our babies' needs above our own and that is okay! Our babies need us and we want to be there for them. But we need to stop the Mother Martyr Syndrom. We must care for our kids, but we must not neglect our own needs in the process. There needs to be balance. We are responsible for our children and yes, we must make sure that their needs are met, but we also need to make sure that our own needs are being met as well. We need to stop glorifying this kind of destructive behaviour. Our health is important and when we make sure we are nourishing ourselves in an easy and accessible, we are able to be more present with our children and will enjoy the mothering journey more. I am saying this because I wish someone had told me this in those early days. We are already functioning on minimal sleep and when we don't nourish ourselves well, we make it so much harder.
What is Bounce Back culture and how does it impact new mums' mental and physical health?
One of the biggest struggles most new mothers face in this area is accepting the changes to their bodies. Between pregnancy, post-partum recovery and breastfeeding, our bodies are put through a lot, not only physically but also emotionally, and this takes a toll on many mothers. We are constantly confronted by a bounce-back culture and that pressure to return to our pre-pregnancy size. "Bounce-back culture" refers to the social expectation of new mothers to quickly regain their pre-pregnancy physical appearance. It focuses on rapid weight loss and a toned body and is fueled by media, celebrity influence, and commercial interests. This culture sets unrealistic standards that can negatively impact mothers' mental health and self-esteem. It often neglects the physical and emotional challenges of the postpartum period and fails to provide necessary support, prioritizing appearance over well-being and recovery. Bounce-back culture often glorifies these unrealistic expectations and drives mothers into extreme diet and exercise plans, neglecting the specific challenges that come along with the early years of motherhood.
Extreme diets and exercise plans are destructive at every stage of life but they are particularly detrimental during the postpartum period. Your body is in a deep recovery stage, you are functioning on minimal sleep and potentially also producing breastmilk for your baby (if you are choosing to breastfeed). It is estimated that the average breastfeeding mother will need approximately 500 calories on top of their normal needs to aid in recovery and support breast milk production. Unfortunately, due to a bounce-back culture, many mothers will begin a "weight loss journey" in those early months, not realising the negative effects this can have on both them and their babies.
Pursuing weight loss in the early months of motherhood is both difficult and risky, but this does not mean we cannot make changes. I made many mistakes in the early days of my “wellness journey”, not understanding that weight loss did not necessarily equate to better health (though it may be beneficial for some people). I believed if I returned to my pre-pregnancy weight, I would feel healthy and confident. Not only did this make no sense as I had never truly felt confident in my skin, but it resulted in me focusing on calories and carbs above everything. Though the foods I was eating were not necessarily unhealthy, I was certainly not eating enough which resulted in rapid weight loss and further damaging my relationship with food and my body.
Like many of you, I fell into the low-carb fad. This form of fad dieting is a very easy one to fall into because we are constantly presented with drastic weight loss "success stories" but the weight loss here is not a genuine "fat loss", the majority is "water weight". I viewed even nutrient-dense foods like potatoes and bread as "unhealthy" and got angry at myself when I felt I had no self-control around sweets and other "unhealthy" food. I failed to understand that by categorising foods into good and bad, I was further driving this binge-like behaviour and guilt-driven food decisions. I also made my movement choices based on what I had eaten. If I ate more, I needed to move more.
Don't get me wrong; movement is vital for our health and I encourage most of my clients to move more. But movement is not a payment for food. There are many better reasons to move our bodies regularly and consistently for physical, mental, and even social benefits. Simply to eat more is not a good reason. As a result of this behaviour, I reinforced the idea that exercise was to be earned and that it was just a vice to get more food. It took away any pleasure in exercise; it was just something I had to do. This resulted in a lot of poor decisions that impacted my physical and mental health. One evening I walked for more than an hour even though I was exhausted because an app told me to. I wanted there to be some “perfect diet”, some easy tip or trick that would help me to gain confidence in myself. This perfect diet does not exist. We need to focus less on perfectionism and more on sustainability. It is better to give 70% for years than it is to give 100% for a few weeks or months. We are often fear-mongered into thinking certain foods are killing us (though yes, some foods have been proven to have a negative impact on our health (another topic for another day). We need to remember though the dose makes the poison. Of course, if you consume large quantities of certain foods, it will likely have a negative impact on your health. But eating a mass amount of anything will carry certain risks with it. One of the most unhelpful things you can do for your health is to fall into extremist thinking, resulting in a negative relationship with food and impacting your food choices. But the good news is that making a healthy lifestyle change is easier than you think.
If you are ready to make healthy changes now, it is easier than you think. Instead of trying to do a complete 180-degree turn, focus on turning just a few degrees at a time. When we let go of trying to change things immediately, we reach a more sustainable attitude toward health and nutrition. The world (and social media) want the extreme answers to our health worries but the most sustainable thing you can do is to focus on building healthy habits. If you are ready to make a change right now, Here are three simple ways you can start building sustainable healthy habits;
Tip 1: Drink More Water
Water is essential for good health but many of us fall short of our daily water intake needs. Our bodies are made up of about 50-60% and the heart, skin, muscles and other organs have a high water content. Because of this, they often have a strong reaction to insufficient fluid in the body. The body requires water to transport nutrients as well as oxygen and waste materials around the body. Water also serves to regulate body temperature and aids in the elimination of waste products (yes, toilet stuff).
Most of us have had drummed into us from an early age how important drinking water is but how much do we need to drink? Generally, adults require about 1.5 litres of water per day to stay properly hydrated. However, this amount can vary based on activity levels, climate, age, weight, certain medications, and health conditions.
How can you make sure you are drinking enough? Here are some tips to help you increase your water intake:
Keep a reusable water bottle nearby throughout the day for easy access. By keeping a water bottle close by you make keeping hydrated easy. It does not need to be a fancy Stanley Cup; any water bottle you have (or even a glass) will do just fine. Of course, you can get a nice water bottle if you want to! There are ones with time-based markers or ones with fruit infusion cartridges. Choose one that works for you.
Try infusing it with fresh fruits or herbs for added flavour. Let's be honest, most of us don't drink enough water because well, water is boring. If you struggle to drink water because of the bland taste, try infusing it with fresh fruit or herbs. This can help you to reach your daily water goals. Check out this link for some ideas (https://www.simplejoy.com/infused-water-recipes/) (not a sponsored link) or try Pinterest for some new ideas
Opt for unsweetened herbal teas as another hydrating option. Personally, I find it harder to drink water when it's cold out, so opting for unsweetened herbal or fruit teas helps me ensure I am drinking enough. Please use caution when consuming raspberry leaf, peppermint, chamomile, fennel and ginger teas during pregnancy (please talk to your doctor if you need further information about herbal tea in pregnancy).
Dilute apple juice with water in a 2:1 ratio to reduce sugar intake while still enjoying a hint of flavour.
Use a fun app to gamify your water drinking. Apps like Plant Nanny or Hydrate Daily can help to make water drinking a bit more fun.
Create a hydration tracker. You can print one out or draw by hand if you're feeling creative. It can feel very satisfying filling in a little box each time you drink a glass of water and can look very pretty when you are finished. Follow this link to get some great inspiration on hand-drawn water trackers (https://mashaplans.com/bullet-journal-water-tracker/) (not a sponsored link)
note: Don't overdo it! Hydration is essential but drinking excessive amounts of water will flush out vitamins and minerals from the body. Pay attention when you go to the bathroom. If your urine is dark and strong-smelling, it's time for some water. If it is clear, ease up for a little while. Your urine should have a pale yellow colour similar to lemonade or chamomile tea.
Tip 2: Eat More Color (Fruits and Veggies)
Increasing your intake of fruits and vegetables offers a variety of health benefits. These colourful foods are rich in fibre, which aids in digestion and promotes satiety. Additionally, they contain antioxidants that help protect against diseases such as heart disease and certain cancers. In addition to this, eating more fruit and veggies helps you reach your vitamin and mineral needs which help to keep your body running as it should. To incorporate more fruits and veggies into your diet, check out the following tips:
Aim to include 1-2 different colours of fruits or vegetables in each meal and snack. For example, pair cereal and yoghurt with fresh berries for breakfast or add tomatoes and spinach to your eggs on toast.
Blend fruits and vegetables into smoothies for a nutritious and convenient snack or meal option. Try combinations like bananas, berries, spinach, and avocado.
Keep pre-cut fruits and veggies readily available in the fridge for easy snacking. Consider using a fruit bowl to display your produce, but be mindful of sunlight exposure to preserve their vitamin content.
Tip 3: Increase Movement
Regular physical activity is essential for overall health and well-being. Aim for 30-60 minutes of moderate-intensity exercise five days a week, totalling at least 150 minutes per week. Remember, movement doesn't have to occur all at once; even short bursts of activity can contribute to your overall health. Here are some simple ways to incorporate more movement into your day:
Opt for the stairs instead of the escalator or elevator whenever possible.
Park your car a block away from your destination, such as school or the grocery store, to add extra steps to your day.
Choose a parking spot at the far end of the parking lot to encourage more walking.
Schedule walking meetings or take phone calls while walking to increase your daily activity levels.
By implementing these three tips into your daily routine, you can take meaningful steps toward improving your health and well-being, even with a busy schedule. Remember to start small and gradually increase your efforts over time for long-lasting results. Avoid placing unrealistic expectations on yourself and remember to give yourself the grace you need to make these changes in your life.
You are worthy of a lifestyle that serves you and your family
RESOURCES
Frequently Used Herbal Teas During Pregnancy - Short Update
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