Becoming a mother is an incredible journey filled with joy, love, and a bit of beautiful chaos. But for many new moms and moms with toddlers, it also comes with new health challenges, including managing high blood pressure. In the whirlwind of caring for a new baby, it’s easy to put your well-being on the back burner. However, prioritising your health is one of the most important things you can do, not just for yourself, but for your family. Taking care of you is a vital part of taking care of them.

Here are five practical tips to help you manage your blood pressure while embracing the beautiful, unpredictable journey called motherhood.

1. Squeeze in Mini-Moments of Movement

You don’t need a full hour at the gym to make a difference. Even short bursts of physical activity can help lower your blood pressure and reduce stress. A 15-minute walk with the stroller, some gentle stretches while the baby naps, or dancing in the living room to your favourite music with your toddler can be incredibly effective. The goal is to keep your body moving consistently throughout the day.

2. Hydrate, Hydrate, Hydrate!

Staying well-hydrated is crucial for everyone, but it’s especially important when managing blood pressure. Dehydration can cause your blood vessels to constrict, leading to an increase in blood pressure. Keep a water bottle with you at all times and even by your bedside, next to your rocking chair, or in the diaper bag. Making hydration a habit helps your body function optimally and supports healthy blood pressure.

3. Find Your Healthy Snacks

When you’re running on little sleep and constantly on the go, it’s tempting to reach for junk foods that are often high in sodium and unhealthy fats. To combat this, stock your pantry and fridge with easy-to-grab, blood pressure-friendly snacks. A handful of unsalted nuts, a crisp apple, some Greek yoghurt, or pre-cut veggies with hummus can satisfy your hunger and contribute to your health goals.

4. Prioritize Sleep, Even If It’s Broken

Sleep can feel like a luxurious, distant memory for new moms. However, getting enough rest is essential for managing your blood pressure. Lack of sleep can elevate stress hormones and contribute to hypertension. While an uninterrupted night’s sleep might be a rarity, try to go to bed earlier when you can. Don’t hesitate to ask for help from your partner, family, or friends so you can catch up on much-needed rest. Remember, you can nap during the day to make up for lost sleep at night.

5. Breathe and Be Present

Motherhood can be an emotionally and physically taxing experience. Stress is a major contributor to high blood pressure. When you start to feel overwhelmed, take a few moments to pause and practice deep breathing. Close your eyes, inhale slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth. This simple practice can calm your nervous system, lower your stress levels, and help bring you back to a place of peace.

Remember, you’re doing an amazing job. Be kind to yourself, and celebrate the small wins every day. Taking care of your health is a marathon, not a sprint, and every step you take towards wellness is a win.

xoxo

Sue