Lifestyle Nutrition Parenthood

Self Care for New Mums

Grace Lillywhite
Written by Grace Lillywhite

Top tips for Self Care as a New Mum

Reassess what self-care means

Nourishing yourself with healthy and nutritious food, getting an early night and making the time to drink your tea despite the pile of washing, are all forms of self-care. Perhaps you could budget for a cleaner instead of your TV subscription or go for a walk every day. There are many different ways to take care of yourself – they don’t have to look good on Instagram!


I HATED when people said to me ‘sleep when the baby sleeps’ as it felt impossible BUT if you do ever get the opportunity, even if you can’t actually sleep, just use the time to rest and allow your body to relax and revitalise itself. Turn off your phone, reduce your screen time and maximise every opportunity to let your body rest and heal.

Breathing and Mindfulness

It’s amazing the difference a few deep and mindful breaths can make when you are feeling a bit overwhelmed. It’s really helpful just to remind yourself to slow down and take some time to let your mind be still. You need good levels of oxygen to assist with the biochemical reactions needed for healing so creating 5 minutes a day to focus on your breath is a great idea.

Forget about dieting

Good nutrition is a key building block of postnatal recovery. You must make sure you are taking in enough energy and getting the right nutrients to heal, rebuild and promote rest and regrowth is vital. Think about what wonderful nutritious food you can put into your body rather than depriving yourself.

Get a Mummy MOT

It is well worth going to see a Women’s Health Physio to make sure everything is functioning as it should in your pelvic floor and abdominals. Around 25% of women have some pelvic floor dysfunction postnatally and this number rises with age so getting specialist advice is crucial.

Nourishing Exercise

There is an understanding in our society that exercise should be punishing – postnatally this couldn’t be further from what you need! Your body is already flooded with cortisol  (the stress hormone) so you need to do what you can to lower stress levels with restorative movement that isn’t going to create pressure in your pelvic floor and abdominal muscles.

We have only touched the surface here but I hope this has given you somewhere to start. Get in touch at

About the author

Grace Lillywhite

Grace Lillywhite

Hello, I am Grace Lillywhite and I’m the owner of Centred Mums; exciting and innovative pregnancy and postnatal wellbeing programmes in St Albans designed to support women throughout their motherhood journey. I have been working with this wonderful population of women for the last eight years and can’t imagine doing anything more enjoyable or rewarding.

My sole intention is to spread the word to all women that pregnancy and postnatal exercise, wellness and nutrition is VITAL and LIFE CHANGING. The way you treat your body during the pregnant and postnatal years is something that will stay with you for the rest of your life. I want to teach as many women as I can how to look after their pregnant and postnatal bodies and how to connect to their body to enable them to exercise safely, effectively and in a way that is sustainable for the rest of their lives.

I want to connect with you if you are pregnant or have EVER been pregnant (even if that was 20 years ago!) and are looking for advice and support in how best to stay active and connected to your body. If you have abdominal separation, pelvic floor issues (a little bit of wee is NOT normal!), are unsure how to manage pain when exercising then please get in touch as I believe I can help you!

With the knowledge I have accumulated from my continuous professional development, my years of experience working with postnatal women and my own body after having 2 children, I have developed a programme of teaching techniques to improve pelvic floor and abdominal function. I have successfully rehabilitated Diastasis Recti, pelvic floor dysfunction, Pelvic Girdle Pain, sciatica, sacroiliac joint problems, disc issues and general back pain in the pre and postnatal period. I have taught teacher training workshops for the Pilates Foundation and I was recently honoured to be asked to become part of the Faculty for The Center for Women’s Fitness.

I am currently working towards the Burrell Education Advanced CPD in Modern Post Natal Assessment, Core Restore & Functional Exercise Programming and will be training as a doula with BirthBliss in May 2019.

Facebook: @centredmums