Keeping health on track for new dads

2 mins to read

New father and online personal trainer Andrew Cate looks back on the life-changing weeks surrounding the birth of his baby daughter, and offers some tips on getting through the first few weeks.

Mens health

There's lots of advice out there for new mums-to-be, on surviving the initial weeks of parenthood, but somehow the dads get overlooked. Being supportive is an obvious must, but that's only part of the role. New dads may also find themselves taking on extra responsibilities as a cook, cleaner and even counselor.

Take these tips to ease your journey over the first few challenging weeks, and keep your health and fitness goals within sight.

Expanding family, expanding waistline

Pregnancy is an arduous nine months, and not just for the mother. Fathers are also known to experience headaches, irritability, nervousness and insomnia (from sleeping next to a restless partner).

Dads can also gain weight, with one study showing that with the birth of each child, a man's risk of obesity increased by four percent. Determined to avoid looking like a pregnant papa, I've decided to try exercising in the early morning. There are fewer distractions and it makes you feel good for the rest of the day. But it's important to stay flexible and not be too hard on yourself if those grand plans go out the window.

Where did all my time go?

After your beautiful new baby is fed, burped, changed, bathed, wrapped and rocked to sleep, your health and fitness can take a hit on the list of priorities. Finding the time to prepare healthy meals is another challenge, and if you are left to hunt and gather at the last minute, it can be hard to find healthy choices.

Band together with your partner to stay organised and keep yourself well nourished, so you're not falling back on the temptation of takeaway. Keep your kitchen well stocked with healthy choices for breakfast, lunch, dinner and snacks. Even consider asking friends or family to do a run to the shops for you if time is short.

It's also a good time to consider taking health supplements to make sure your essential nutrients are covered. A quality multivitamin supplement can boost your energy, relieve stress, improve circulation and assist your immune system.

Living with less sleep

Until a routine is established, you can expect to be woken at all hours of the night by ear splitting baby cries. Even if you sleep a little longer than normal, fragmented sleep makes it harder to get into the deep stages of sleep.

If you are getting less than seven hours sleep and feel tired during the day, you and your partner may be able to take turns napping. This might only work if you have time off, or on weekends, but it can make for a much happier household. Try to keep your naps fairly short (between 20 and 30 minutes) so it doesn't interfere with your sleep that evening.

Once your baby is sleeping comfortably through the night, hopefully you will, too. But if you continue to suffer from sleep disturbances, a herbal sleep remedy may help. Look for ingredients such as valerian, hops and passionflower, which have traditionally been used to relieve insomnia and disturbed sleep patterns.

References available on request