Taking care of yourself as a new mum

by laura March 14, 2023

You’ve waited many long months to meet your little one, and once they are here they can demand a lot of your time and energy. But remember you can’t pour from an empty cup – it’s vital that you look after you as well as your baby. Here are our top tips for taking care of yourself as a new mum.


After pregnancy and birth your body goes through some rapid and impressive changes. This, coupled with newborn baby sleep, plus any problems from pregnancy or birth such as anaemia – can feel absolutely exhausting. 

Rest is so important – you might not be getting the quality chunks of sleep you’ve been used to, but it’s important to grab some rest while you can. 

There is a saying “sleep when the baby sleeps” – this is a great idea, although a lot of young babies don’t sleep well unless they are on the move, or being held. It’s not recommended to sleep while holding your baby – they aren’t able to clear their mouths and noses to breathe and it can be dangerous. If you can enlist the help of friends or relatives to hold your baby or push the pram while you get some much needed rest, this will all help. 

Your body has done so much – it needs rest to heal and recover.


After pregnancy it’s important to nourish your body to make sure you’re replacing any nutrients you might be low on after your pregnancy and giving birth. The best way to do this is by eating regular, healthy meals making sure you contain all of the major food groups, to include carbohydrate, fruit and vegetables, fats and protein. If you follow a special diet, it’s worth having a look at ways you can make sure you’re not missing out on valuable nutrients as you recover from birth and if breastfeeding, nourish your baby.

A balanced diet provides vital nutrients your body needs to help you recover from pregnancy and childbirth. Photo credit: The EatWell Guide

Why is it important to eat well?

  • It can speed your recovery – a well nourished body heals more quickly, and having a healthy balanced diet can protect your bone health, help you recover from low iron stores, and help improve or avoid haemorrhoids
  • It helps you produce breastmilk – both the quality and quantity – certains foods are proven to help with this more
  • It gives you energy for your new job as mum!

If you are breastfeeding, you need about 400 extra calories per day. By eating a normal healthy diet, you can help shift any excess weight you might have gained in pregnancy. However if you’re not trying to lose baby weight, it’s important you consume more calories when breastfeeding your baby. You will need extra calcium and vitamin D. Calcium is contained in dairy foods such as cheese, milk and yoghurt, and it’s recommended that all breastfeeding mums take a supplement of vitamin D at a minimum of 10mcg. Some people are entitled to free vitamins via the healthy start scheme – check if this applies to you via the NHS Health Start Website.

There is no evidence to suggest avoiding certain allergens in your diet will prevent your baby from developing a food allergy. In fact the opposite has been shown, that breastfed babies who are exposed to lots of different foods (including those that can cause allergy such as nuts and fish) can reduce their risk of developing food allergies in the future. If you’re worried that something you are eating is making your baby unwell, it’s worth speaking to your GP or health visitor to talk it through before cutting any major food groups out of your diet.

Safe exercise

For many new mothers, particularly those who were active before pregnancy, getting back to activity is something you’ve been looking forward to after the pregnancy finishes. Whilst being active can help you recover quickly and avoid many complications after giving birth, it’s important to take a slow return to activity, listening to your body as you go.

In the first couple of weeks after giving birth, examples of appropriate exercise would be pelvic floor exercises, gentle core exercise such as tilting your pelvis forward and backwards, and gentle walking. As you get closer to 6 weeks you might find you’re able to walk a bit further and some women feel able to try some very gentle body weight exercises such as a squat, whilst brushing teeth etc. Any more than this, for most women, will be too much too soon.

Join Mumie for more advice on how you can return to activity in a safe way, taking care of your body after the last 9 months of hard work.


“It takes a village to raise a child” an old African proverb but beautifully highlights the need for support and community for new parents. Still in many cultures today there is a practice of “postnatal confinement” whereby it is an expectation that the mother and baby will stay home to rest, recover and have all their needs taken care of by family and friends after the birth.

Your community might change over time. Immediately after birth, new parents will often support of their families and close friends, but as the weeks pass this becomes less for many, particularly as partners return to work.

Building your community can involve meeting other parents with similar age children; you might have a network of parents you met during the pregnancy, or friends with similar age children.

However you create it, community and knowing you’re not on your own in motherhood can be hugely helpful.


Saying that about community, it’s also essential that you as a new family set your own boundaries. As soon as news is out that your little one has arrived you will no doubt be inundated with requests for visits and cuddles with your precious bundle.

It’s ok to say no. It’s ok to limit time people are with you. For many parents the arrival of a new baby is a steep learning curve themselves, and getting to grips with changing nappies and feeding routines is tricky enough without having to fit in hordes of visitors. Make sure you see people on your own agenda – it’s ok to say no.

And finally, don’t forget to focus on your own recovery from giving birth. Motherhood does not mean the loss of you as you were beforehand. Mumie offers a wealth of advice and tips to help you recover from pregnancy and birth, and redefine your new role as mum. Join using the links at the top of the page.

Further Reading

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Updated: 18th May 2023 This privacy policy explains how Mumie ("we" or "us") collects, uses, and shares information about you when you access or use our website or web application ("App")  collectively our "Services".  Mumie is committed to complying with data protection and privacy law. We take your privacy seriously and are committed to protecting your personal information. Please read this policy carefully to understand our practices regarding your personal data.

Information We Collect

We may collect the following types of information when you use our Services:
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Mumie is intended to be used by women who have recently given birth. It is not intended to be used by children.

How We Use Your Information

We may use the information we collect for the following purposes:
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We will store this information within our App so that you can have access to it for as long as you are our registered user. We may also use it for statistical and research purposes, but only in an aggregated and anonymised format (i.e., in a format that does not allow us to identify who this information relates to). The information you provide will be processed on one or more of the following lawful bases:
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We may share your information with other parties with your consent. Your information will not be transferred out of the UK.

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The App and/or website may include links to third-party websites, plug-ins, and applications. Clicking on those links or enabling those connections may allow third parties to collect or share data about you. We do not control these third-party websites and are not responsible for their privacy notices and practices. When you leave the Web App or Website, we encourage you to read the privacy policy of every website or app you visit. In the event of acquisition of Mumie, your data may be shared with the new owners.


We may use your contact details to provide you with information about our work, events, services and/or activities which we consider may be of interest to you. Where we do this via email, SMS, or telephone, we will not do so without your prior consent. You are free to opt out from receiving marketing communications by following the "unsubscribe" link in our email, or by contacting us directly. We will get your express opt-in consent before we share your personal data with any third party for marketing purposes.

Security of Your Information

We have put in place appropriate security measures to prevent your personal data from being accidentally lost, used, or accessed in an unauthorised way, altered, or disclosed. Your data will be stored on a secure web server, with the app hosted on a trusted host provider with regular security update enhancements. Your personal data can only be accessed by those within Mumie who have a genuine need to know. They will only process your personal data on our instruction, and they are subject to a duty of confidentiality. We have put in place procedures to deal with any suspected personal data breach and will notify you and any applicable regulator of a breach where we are legally required to do so. While we will use all reasonable efforts to safeguard your personal data, you acknowledge that the use of the internet is not entirely secure and for this reason, we cannot guarantee the security or integrity of any personal data that are transferred via the internet. We can not be held responsible for unauthorised access or use of your information that is beyond our control.

Data retention

We will only retain your personal data for as long as reasonably necessary to fulfil the purposes we collected it for. We may retain your personal data for a longer period in the event of a complaint or if we reasonably believe there is a prospect of litigation in respect to our relationship with you. Typically, we will not keep your personal data for longer than 5 years after you have closed your account on our App or stopped using it, after which point personal data will be destroyed. We may anonymise your personal data (so that it can no longer be associated with you) for research or statistical purposes, in which case we may use this information indefinitely without further notice to you.

Your Rights

You have the right to access and control your personal information, including the right to be informed about what data we hold, the right to access this data, the right to rectify inaccurate data, the right to erase your data, the right to restrict or object to your information being used, and the right to move your data to another business. If you have any questions about your rights or would like to exercise your rights, please contact us using the information provided at the end of this policy. When signing up to our app you will be asked to provide your consent to share your information. You have the right to withdraw this consent at any time and may do so by contacting us. You have the right to make a complaint at any time to the Information Commissioner's Office (ICO), the UK supervisory authority for data protection issues (ico.org.uk) We would, however, appreciate the chance to deal with your concerns before you approach the ICO so please contact us in the first instance.

Changes to This Policy

We may update this privacy policy from time to time.  If we make changes, we will notify you by revising the date at the top of the policy and, in some cases, we may provide you with additional notice (such as adding a statement to our website homepage or sending you a notification). We encourage you to review the Privacy Policy whenever you access the Services or otherwise interact with us to stay informed about our information practices and the choices available to you. Your continued use of our services after the effective date of the updated policy will constitute your acceptance of the revised policy.

Contact Us

The Party responsible for the processing of your personal data is Mama Health Ltd. The Data Protection Officer (DPO) is Dr Laura Davies. The Data Protection Officer may be contacted using the contact us page on the website. If you have any questions or concerns about our privacy policy, please contact us using the contact page on our website or by emailing us at hello@mumie.health
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