Here is everything you need to know about taking care of your mother’s health

Being a mother is a blessing without a doubt but it is a challenging task and that is what makes every mother a multitasker She ensures her child is wellfed healthy adequately educated and nurtured with the right kind of values teaching traditions and etiquette She puts everyonersquos needs before her even if it compromises her own health which is then hardly prioritised and often ignored However a motherrsquos health is as important as anybody elsersquos in the family and we can all agree with thatOn Motherrsquos Day 2023 Midday Online spoke to health experts to help mothers understand the importance of taking care of themselves along with simple health tips to stay healthyWhen we speak of mothers health the most important thing is their eating habits and diet The right intake of food is essential to stay fit and healthy Dr Eileen Canday head of department Nutrition Sir HN Reliance Foundation Hospital in Mumbai dissects nutrition and diet for mothersHow many meals should a mother have during the dayMothers often get occupied with multiple chores throughout the day leading to irregular meal timings Thus it is important to plan meals in advance and to ensure they eat on time It is also important to choose the right foods while planning mealsMothers should consume a wellbalanced diet comprising three main meals in a day with twothree snacks It should be composed of good quality proteins fibre whole grains a variety of seasonal fruits and vegetables and healthy fats They must also hydrate themselves adequately This will provide them with all the essential nutrients to help them feel fresh and energetic throughout the dayWhat food items should mothers include in their diet1 Proteinrich foods such as lean meats eggs dairy lentils and pulses2 Healthy fats from nuts like almonds walnuts hazelnut and seeds such as chia seeds pumpkin seeds and sesame seeds3 Whole grains such as whole wheat bajra ragi barley sorghum buckwheat and oats4 Seasonal fruits and vegetables such as green leafy vegetables bottle gourd pumpkin cabbage cauliflower peas corn melons berries and grapesIt is best to restrict the consumption of highly processed foods like maida white sugar and reused oils They must also avoid drinking canned sodas and cold drinks as they consist of high amounts of added sugar Further packaged items like chips farsan sauces and salad dressings containing sugar and bakery items like Khari cookies and biscuits must also be avoided Unhealthy food items can be replaced with healthy food items containing fibre and proteinrich snacks such as nuts seeds roasted makhana millet crackers or vegetable sticks with hummus fruits with hung curd and smoothiesWhat kind of health routine should mothers follow to stay fresh and beat exhaustionMothers must hydrate themselves with electrolytes This helps regulate body temperature Fluids like water coconut water lime water buttermilk sattu drink will help with fatigue and keep them freshBesides following a balanced diet sufficient rest is extremely important to your good health as it is essential for energy conservation modulation of immune responses cognition performance disease prevention and psychological state Not getting regular good quality sleep may increase the risk of many diseases such as cardiovascular disease depression stroke and obesityAdditionally being physically active is equally important to stay fit and fight fatigue which most mothers often complain of Dr Parag Sancheti orthopaedic surgeon specialising in knee replacement arthroscopy and sports medicine Sancheti Hospital says ldquoRegular physical activity can improve cardiovascular health strengthen muscles and bones and reduce the risk of developing chronic diseases like obesity diabetes and heart disease Physical activity also helps increase energy levels and reduce fatiguerdquoThe type of exercise that mothers should do to stay fit depends on their current fitness level personal preferences and any health concerns they may have However the doctor says that cardiovascular exercises like brisk walking running cycling swimming or dancing and strength training exercises using weights resistance bands or body weight can help burn calories boost mood build and tone muscles boost metabolism and improve bone densityAlso WatchMotherrsquos Day 2023 celebration ideasHere are some easy exercises that Sancheti says mothers can do at home1 Squats2 Pushups3 Lunges4 Planks5 Burpees6 Yoga and PilatesAvoid ignoring mental healthBesides the physical aspects of a motherrsquos health her peace of mind is also equally essential Archana Singhal counselor and family therapist founder of Mindwell Counsel and a member of the Counsellors Council of India and WICCI NPWC says ldquoMothers take care of their childrens mental health their husbands mental health and their own That is one of the reasons why they feel exhausted all the timerdquoPlay QuizCan you identify these popular mothers in IndiaHere are some of the simple mental health practices that Singhal says mothers can practice each day to keep the mind calm and happy 1 Practice meditation daily to keep the mind calm quiet and at peace2 Find any hobby that excites you Be it dance cooking baking reading writing or pottery just go for it The important point is to make your lsquomersquo time count3 Make a silly video or selfie with your kid close friend or anyone you like enjoying with4 Try colouring and drawing they have a calming effect5 Go for a picnic with friends or loved ones6 When alone play some of your favourite music and dance your heart outSteps to combat stress1 Donrsquot let the idea of being a super mom eat you up Stop comparing yourself with other mothers2 Set boundaries for yourself and guard them too3 As each of us recognises and deals with stress differently understand how you are experiencing it4 Advanced planning and staying organised helps5 Learn to cherish the joy of motherhood It might be a lot of management and multitasking but seeing the world through our childrenrsquos eyes gives us a fresh perspective and helps us live each day to the fullest6 People will always give you unsolicited advice You canrsquot stop them from speaking but you can learn to ignore what you wish to Learn to filter out all the things that you donrsquot want to keep thinking about7 Practice selfacceptance Aim to feel good inside out Be less critical and more patient with yourself8 Nurture your relationship with yourself just as you nurture your kids and your other relationshipsAlso Watch7 practices for mothers to destressFor new mothersFor all the new mothers who are new to motherhood and life after pregnancy it is even more essential to take good care of yourself while taking care of the baby Dr Asha Dalal director obstetrics and gynaecology Well Women Center Sir H N Reliance Hospital and Research Center lists down some common health concerns new mothers should know and take care of postpartum1 Mastitis or breast abscessThis will cause painful swelling and redness of the breast There is difficulty in breastfeeding and can also cause fever Management will consist of antibiotics antiinflammatory drugs or surgery2 Postpartum depression PPDpostpartum anxiety or baby bluesPPD is a mood disorder that can affect new mothers and can develop within the first year after giving birth Symptoms may include sadness anxiety feelings of worthlessness and changes in sleep or appetite PPD is treatable with therapy medication or a combination of both but it is important for the family to recognise it and help her seek treatment3 Postpartum care also involves monitoring the mother to see if the uterus is involuting properly the postdelivery discharge is normal the blood pressure is normal there is no excessive bleeding the episiotomy tear wound or whether the caesarean scars are healthy Pain and discomfort need to be managed and adequate nutrition must be provided so that breastfeeding can be maintained Breastfeeding support may be needed for latching techniques common problems like cracked nipples or even dealing with mastitis or breast abscess may be requiredA lot of women go through a difficult time emotionally During this period besides medical care family members can be of great help in supporting the mother by sharing her chores and helping with baby duties If they see signs of postpartum depression or baby blues they must encourage her to seek professional helpAlso Read Motherrsquos Day 2023 Indian mothers share hopes for their LGBTQIA children