Top Tips for Staying Healthy as a New Parent

Full Disclosure: Clicking on these links could mean a tiny commission for me, at no extra cost to you.

Staying healthy as a new parent is absolutely imperative for you and the baby’s overall health and wellbeing, yet it often becomes one of the last things on our priority list. When your world starts revolving around feeding schedules, diaper changes, and sleepless nights, it’s easy (and totally natural) to push your own needs aside. Caring for your newborn will take over nearly every waking minute, and yes, probably your sleep too. But here’s the truth: you can’t pour from an empty cup. While giving your little one all the love, care, and attention they need, you also deserve that same kind of support, especially now, as the primary caregiver to a brand-new human. This is where small, intentional acts of self-care can make a world of difference. Whether it’s setting aside time for rest, leaning on your support system, or surrounding yourself with helpful tools like our silver and gold fidget rings, nurturing yourself is part of nurturing your baby.

Prioritize Sleep

Believe it or not, getting enough sleep for newborn babies and parents doesn’t always go hand in hand, but as much as you’re able to prioritize sleep. You won’t be able to function properly if you are not getting enough sleep, and even if this means taking one or two naps in the day every day or a few naps per week, give your body what it needs.

Don’t be afraid to leave the unimportant stuff by the wayside and catch up on some sleep when you can. Of course, it is not always possible to do this, and if you have help and support, prioritizing sleep is much easier as a new parent. But, this is especially important in the early days: try to get as much sleep as possible, even if you can’t always sleep when the baby sleeps because life doesn’t work that way; try to sneak in some naps when you can throughout the day.

Find A Healthy Sleep Schedule

Babies, in their first few weeks, will sleep a lot, but they’ll also have periods of awake time. By establishing regular sleeping patterns as early as possible, you can attempt to help the whole family get as much sleep as possible and plan your time and schedule around sleep. Whether you nap the baby during the day, as mentioned in the above point, or you change your bedtime to when the baby goes down after an evening feed to get more sleep, find a schedule that works for your family. 

A great way to do this is to understand wake windows. By understanding age appropriate wake windows from birth to toddlerhood, you can time some naps or downtime around their waking hours so you don’t miss anything and can be prepared for those times when your baby isn’t asleep.

Focus on Nutrition

You still need to fuel your body correctly as a new parent, as you need to be able to sustain the activity associated with caring for a newborn and learning everything you need to know about your new addition to the family. Plus, if you are breastfeeding, you need to support your milk supply by eating a nutritionally balanced diet every day. Focus on the bulk of your diet being whole foods. Include plenty of fruit and vegetables, grains, legumes, lean meats, fish, and seeds so you can ensure your body has everything it needs to support assigning life via breastfeeding and supporting as you navigate parenthood.

 

Get Outside

Getting outside, even for a short while, can provide a much-needed break from the intensity of caring for a newborn and the upheaval in your life. The combination of the sun and fresh air can be incredibly rejuvenating for both parents and babies. Ensure you get outside, as it can do everyone a world of good. Gentle exercise such as walking can also help you stay fit and boost stamina. 

Share Feelings

Remember, it’s okay to not be okay. Sharing your feelings, both the good and the bad, can provide the support you need to navigate the challenges of new parenthood.

It’s natural to be consumed by a range of new feelings, and your emotions postpartum can be all over the place. While this is to be expected, it’s not to be brushed under the carpet to be dealt with another time. So, if you are focused on staying as healthy as possible post-delivery and in the throes of newborn parenting, giving your mental health as much care and attention as your physical health is vital.

Get Social

Parent groups aren’t for everyone, but if they are for you, then get as social as you can be. Not only can you find comfort in other parents going through exactly the same thing, but you might even find a whole new friendship circle that can become a lifeline for you.

Find activities you can do with your baby as they get older. From baby massage classes to playgroups, infant swim sessions, and parent and child exercise classes, there is something for everyone, and you’re likely to find like-minded parents you can connect with to support each other as you figure out how to be parents at the same time.

Practice Self Care

Self-care is essential for anyone of any age and at any point in their lives. But when you become a parent and your entire life changes, it is vital. Self-care isn’t indulgent or selfish. It’s essential, and it’s the act of doing something for yourself outside of your normal activities that gives you what you need.

This, of course, is different for everyone, and for some, it’s an uninterrupted night’s sleep while someone else watches baby. For others, it is a meal out without the baby as a couple, a home spa session, reading in peace, or catching up on a their favorite TV show. The specific act is actually irrelevant as long as you get what you need from it, be it a restful experience or vigorous exercise; time to dedicate to what you need to help you feel better should be an important part of your life after being a parent.

Be Kind to Yourself

It cannot be overstated enough that if you worry about being a good parent, you probably already are a good parent because good parents worry if they are doing a good job because they are and want the best for their family. This is important to staying healthy as a parent because if you spiral into thinking you’re not doing things correctly or are not good enough, it will impact your mental health as it will mentally draining to try to compete with an imaginary competitor, and it will impact your physical health too.

It can all be too easy to think you are not doing thoings right, doing enough, or doing what everyone else is. Again, these concerns are natural. But they shouldn’t rule you or make you overly stressed. The key to surviving first-time parenthood is to cut yourself some slack and accept the fact you are doing a good job and you’re still figuring things out as you go. It is a huge learning experience, and everyone, regardless of what they tell you to your face, is also learning as well and just as worried as you. Even if they’re not showing it. Be kind to yourself, relax with the knowledge that you’re doing the best you can with what you have and that you’re doing great. Honestly. 

Get Professional Help

Professional help to help you stay healthy as a new parent can look like a few different options. It can be using a nutritionist to help you fuel your body correctly during breastfeeding. It can be using a nutritionist to help you create a balanced diet that supports your body and gives you the energy you need. It can be using a personal trainer to gain fitness levels once it’s safe to start working out if you are worried about this aspect of your life or need support to get active again. It can be talking to a therapist about your mental health concerns as a new parent; it can be your doctor to help you if you feel you might need additional support for you or your baby, especially if signs of postpartum depression are present. Identify how you need help and what areas of your life enable you to stay mentally and physically healthy and be the best parent possible.

Final Thoughts on Staying Healthy as a New Parent

Staying healthy as a new parent is no small task, especially during those early weeks when sleep is scarce, emotions run high, and you’re still figuring out life with your newest little human. Your unique parenting journey will shape what self-care looks like, but one thing is universal: your well-being matters too. By creating small, manageable routines and surrounding yourself with supportive tools—like thoughtful self-care items, mental health gifts, or even by wearing one of our beautiful spinner fidget rings, you can prioritize your own wellness while caring for your growing family. Whether you’re looking for gifts for new parents, inspiration for your own wellness toolkit, or just a little permission to take a breath, these tips can help you and your baby thrive, together.