Newsletter Aug-Sept 2012 - Parents Centres New Zealand Inc

Going back to Work
How to stay healthy, stress- free and energised
These days most women either have to or choose
to go back to work after having a baby. This can be
a very stressful time for many. Even though they
look forward to getting back to a much loved job,
having some adult time, feeling suddenly in control
of their world again and having some money
coming in, it can also be a time of worry and sadness
and a possible compromise of health where
juggling and rushing leave little time for relaxing
and looking after oneself.
Diet:
Eating a diet rich in good complex carbohydrates
such as whole grains including rice, millet, buckwheat,
oats, quinoa and couscous is important for
energy. Protein at every meal and snack will keep
blood sugars stable reducing the likelihood of a
3pm crash in energy and emotions and the risk of
snacking on junk foods such as biscuits and chippies.
Good sources of protein include all meat, fish,
eggs, hummus, yoghurt, cheese, milk, beans, legumes,
soy, spirulina, nuts and seeds. Soups either
homemade or fresh packet are an easy healthy
meal to have. Taking left-over food is a cheap
healthy way to avoid processed take out lunch options.
Being prepared is important.
Sleep:
Try to switch off at night and go to bed early. It is
easy to while the evening away to have some ‘quiet
me time’. Chamomile and Lemon Balm Teas can
help to relax so that sleep is found easily. Self massage
at night with sweet almond oil and 2-3 drops
of lavender oil after a hot shower will aid sleep.
Skullcap is a great herb to help relaxation and sleep
and 5HTP helps give good levels of tryptophan
which converts to serotonin to help with this too.
Memory/ Foggy Brain/Chronic Stress:
Many women complain of losing their brain capacity
through pregnancy and for up to a year after
birth. Sleep deprivation has much to do with this
and often women are still breast feeding and having
broken nights when they go back to work. This
can be extremely worrying and stressful for those
who are still trying to uphold a high stress/ high
performance role.
Herbs:
Codonopsis, Bacopa, Rehmannia, Echinacea, Withania,
Rhodiola and Astragalus are all fantastic and
safe herbs to use (even when breast feeding). They
are known as Adaptogens as they aid adaptation
during times of stress and after long-term stress.
They are also known as tonics, as they help to tone
the systems giving renewed energy, strengthened
immunity and mental alertness. These can be
taken long term. Always seek advice from an herbalist/naturopath
who specializes in women, and
children’s health.
Supplementation:
Vitamin C - wonderful to support the immune system
and the adrenal glands during stress.
Multivitamin - helps support the nutrient loss from
pregnancy and aid nervous system energy. This is
important in times of stress. A good potency one
is important.
Fish Oils - 2,000mg/day. These have been shown in
studies to increase the immune system and help to
support the nervous system. Cod-liver oil for mental
alertness and immune health is ideal. 5mls/day.
Magnesium and Calcium - these minerals are used
up in large amounts when stressed and a deficiency
can result in insomnia, headaches, muscle
aches, heart palpitations or panic attacks.
30 CENTRAL AUCKLAND PARENTS CENTRE