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I'm a Parent
Staying Healthy as a ParentOverview of Parenting

Introduction

When you take care of your own needs, it helps create a healthy family environment for you and your child.

On this page, you’ll learn about things you can do to help your body stay healthy, like following Canada’s food guide, staying active, connecting with others, following low-risk alcohol drinking guidelines, and quitting tobacco and other drugs.

Eating well & active living

Eating well

Canada’s food guide recommends a healthy eating pattern that gives you the balance of energy and nutrients your body needs to care for yourself and your family. An eating pattern is what you eat and drink on a regular basis. Eating a variety of healthy foods supports your overall health and lowers your risk for certain health conditions, such as type 2 diabetes, heart disease, and cancer. Healthy eating is more than what you eat —it’s also about where, when, why, and how you .

To learn more about Canada’s food guide, visit Government of Canada – Canada’s food guide.

“Every so often, my husband and I will eat a later dinner together after our kids are in bed. While we like our meals as a family, it’s nice to connect with one another without the distraction of cleaning messes, making sure our kids are eating, and getting them to bed on time.”

~Alyssa, mom of two children

Vitamin and mineral supplements

It’s still important for expectant parents to keep taking a daily multivitamin with folic acid (0.4 mg) and vitamin D (400 IU).

It’s also recommended that men take 400 IU of vitamin D from a supplement each day.

Staying active

Doing fun activities that move your muscles (raise your breathing and heart rate), help your body stay healthy. Getting enough regular physical activity and breaking up periods of sitting can improve your health and well-being.

Physical activity has many benefits, it:

  • improves your strength
  • gives you more energy
  • helps you cope with stress
  • improves your mood
  • helps you sleep
  • lessen the symptoms of postpartum depression or anxiety
  • can help you reach or stay at a healthy weight

It’s recommended that adults get at least 150 minutes of activity every week. Aim for activities that are moderate (e.g., brisk walk) to vigorous (e.g., jogging) intensity for at least 10 minutes at a time.

Find physical activity guidelines from the Canadian Society for Exercise Physiology.

Be a good role model

You show your children how important it is to be active when you’re active with them. Children of active parents are more likely to be active themselves.

Protecting your back

Taking care of and playing with your baby and child mean you’ll be bending, lifting, carrying and moving in all sorts of different ways than your body may be used to. To help prevent injuries and keep your back safe, here are some things to consider.

Lift and carry safely

Take care when you carry your baby or child:

  • Keep your back straight and try not to twist.
  • Hold your baby as close to your body as possible, in an upright position in the centre of your chest.
  • Keep your movements smooth.
  • Change your position often when you’re carrying your child on your hip or over your shoulder.
  • Take your baby out of their car seat before carrying them, whenever possible.
  • Never lift anything heavy above your shoulders.

Take care when you lift your baby or child:

  • Keep your feet shoulder-width apart, with one foot slightly ahead of the other.
  • Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle.
  • Keep good posture. Look straight ahead, keep your back straight, your chest out and your shoulders back.
  • Slowly lift by straightening your hips and knees, not your back. Keep your back straight and do not twist as you lift.

Be at the right height

The best height for a work surface such as a change table is near the level of your hip bone. To help prevent injury:

  • Set your stroller or baby carriage handles high enough so you can stand up straight.
  • Kneel or squat when working at floor level. Bend your knees, not your back.
  • Keep supplies close by so that you can reach them easily.
Parent standing up straight while pushing a stroller outside on a sidewalk that has been cleared of snow.

Baby and child carriers

Using carriers properly will help prevent back and neck strain and will keep your baby safe. Follow the manufacturer’s instructions carefully. During the first few months, when your baby has poor head control, they need to be carried on the front of you. After that, you may want to use a back carrier.

When carrying your baby on your front using a sling:

  • Have someone help you the first few times.
  • Choose a sling that holds your baby upright—they’re safest in this position.
  • Make sure your baby’s face is not covered.

When carrying your baby on your front using a carrier:

  • Have them sit high on your chest, with their head under your chin.
  • Carry them up higher to prevent yourself from being pulled forward and down.
  • Make sure nothing covers your baby’s face.

Your baby needs to have good head control before you can use a back carrier. When carrying your baby on your back, place them low around your waist, close to your centre of gravity. You’ll be more stable and it will put less strain on your muscles.

Some slings and carriers have been recalled and are not safe. To learn more, visit Government of Canada – Baby Sling and Carrier Safety.

Baby is in front-facing baby carrier on parent’s chest. Baby has good head and neck control and is able to hold their own head up. Parents are holding baby’s hands.

Bike carriers and trailers

Bike carriers and trailers are not safe for babies under 1 year old because of their poor neck and head control.

For children over 1 year old, make sure they’re safely secured and always use a properly fitting helmet.

Mental health

Overview

Being a parent can be a wonderful time of your life. It can be an amazing experience to watch how children change over time as they grow and develop. Like other big changes in your life, however, it can also be challenging. You may find that you feel more tired—it takes a lot of energy to be a parent of young children. Some parents feel energized and excited while others may feel irritable or confused. Most parents, in fact, say they feel a little bit of both most of the time. Parenting is often an emotional journey so be kind to yourself. When you take care of your own needs, it helps create a healthy family environment for you and your child to grow and thrive in.

In the Overview of Parenting section, there’s information on how you can manage the stresses of having a young family so you can be the parent your child needs. In the age-specific sections, you’ll find other ways for self-care as you grow into your parenting role:

To become a parent is to sign up for a lifetime of learning—and you’ll learn as you go. Be sure to access supports in your community. Parenting programs are for everyone and they’re a great way to get new ideas and meet new friends.

Living on a low income

If your family is living on a low income, you may qualify for supports for certain health services such as dental care, eyeglasses, ambulance services, diabetic supplies and prescription medicine. Contact the Government of Alberta – Adult Health Benefit program toll-free at 1-877-469-5437.

You may also qualify for other resources and programs in your area. To learn more, call Health Link at 811 or talk with your health care provider.

Self-care

Good mental health is important for your well-being and for your child’s healthy development. Parenting is a 24/7 job on top of all your other work and activities. Your health can become a lower priority when you’re a busy parent. Balance your needs and care for your relationships with the amount of care your child needs—it helps to take good care of yourself. Encourage and support your partner to do the same. Learn more about taking care of yourself.

Here are some more ideas that may help:

  • Take a break. Take some time to do things you find fun and relaxing such as reading a book or soaking in the bathtub. Use relaxation or meditation techniques, try yoga or play calming music.
  • Get some fresh air. Take your child along or leave them with a caregiver.
  • Make a date. Try setting aside a time each day for yourself or with your partner. Start small—even going out for a short walk can be a welcome break.
  • Laugh. Watch a funny movie. A good laugh can ease tension and improve your mood.
  • Accept help. Ask for and accept offers of help from others.

“Make sure you explore strategies with your partner to help you connect with your old self. Whether that is through exercise, alone time, going to the movies, volunteering, or spending time with friends, make sure you make a realistic plan that you and your partner can commit to. Oh, and leave the guilt at home. Feeling guilty about leaving your children will simply ruin your time out and defeats the purpose of the break.”

~Safina, mom of two children

Connecting with others

While being a parent can be very rewarding, sometimes parents can feel lonely. Meeting and talking with others gives you a chance to talk about your interests and share your parenting joys and frustrations, which can help you feel more connected and manage your daily stresses.

There are many ways you can connect:

  • Reach out. Start with people who are most likely to be supportive, such as family, friends or neighbours.
  • Keep in touch. Take time to connect with friends. Spend time, do things and have fun together.
  • Look for programs. Check with your community or public health centre, place of worship, family resource centre or family service agency about parenting and other community programs near you. Ask if there’s child care available.
  • Sign up. Parenting can be much easier when you talk to other parents about it. Alberta Health Services, Parent Link Centres and many community agencies have group programs for families. These programs are a great way to get out, meet other parents and make new friends.
  • Go online. There are many blogs and online discussion forums with other parents. Look for reliable and unbiased sources. Try to be cautious about the information that is shared and remember everyone experiences parenting differently. Use all the information you learn to decide what makes sense for you and your family. If you’re in doubt, check with someone you trust such as a family member or your health care provider.
  • Look for programs. Many libraries and bookstores offer family story time and programs for all ages.

To find out about programs or services, call Health Link at 811, talk with your health care provider or visit Alberta Health Services – Find Support.

Be kind to yourself. If you feel sad, upset or if you’re having mood changes, talk to someone you trust or your health care provider to get the help you need to be able to enjoy these early years. Learn more about taking care of yourself.

“Find a support program. You can get so much help and a network to help you.”

~Liela, parent new to Alberta

“You’re going to have down days, mediocre days, and great days as a new (or experienced) mom. When you’re feeling blue, talk to another mom friend. The social connection will help you move through the challenging days. Also, this will not last forever. Know that you’re normal and that people care about you.”

~Morgan, mom of two children

Alcohol, tobacco and tobacco-like products, cannabis and other drugs

Alcohol

No amount or kind of alcohol is good for your health. Following Canada’s Guidance on Alcohol and Health can help reduce the risk of both short-term and long-term health problems. Long-term health problems associated with alcohol use include heart disease, stroke, and several types of cancers. To learn more, visit Canadian Centre on Substance Use and Addiction – Canadian Centre on Substance Use and Addiction – Canada’s Guidance on Alcohol and Health, Public Summary: Drinking Less Is Better

Drinking alcohol can affect your ability to properly care for and supervise your child. Ask for help and support if you have concerns about yours or someone else’s alcohol use. Here are some things you can do:

  • Talk with your partner and make a plan to cut down or quit together.
  • Talk with your health care provider.
  • Call the Alberta Health Services Addiction Helpline toll-free, 24/7 at 1-866-332-2322 or visit Alberta Health Services – Addiction & Mental Health.

Small steps matter

Making changes in your life can take time. You may need to try many times. Each time you try, you’ll learn new things that will help you for the next time. This may include learning what your triggers are. Just keep trying!

Tobacco and tobacco‑like products

All tobacco and tobacco-like products, such as e-cigarettes or vapes, water pipes and cannabis (often mixed with tobacco) are harmful. Tobacco and tobacco-like products affect the health of those who use the products and also affect those who are exposed through second- and third-hand smoke or vapour.

The harmful chemicals in tobacco and tobacco-like products can affect your baby’s growth and development before birth and can cause them to be more likely to have health problems after they’re born, such as respiratory illnesses, ear infections, or behavioural concerns and learning disabilities like attention deficit hyperactivity disorder (ADHD). Being exposed to smoke before and after birth greatly increases your baby’s risk of sudden infant death syndrome (SIDS).

Nicotine from tobacco and e-cigarettes affects the developing brain of babies, young children and teens. It also puts you at risk for gum disease and affects how well your body can heal itself. The best way to protect your family from being exposed to the harmful effects of nicotine and other chemicals is to keep your home, vehicle and workplace tobacco-free.

Different forms of tobacco and tobacco-like products have many health effects:

  • Smoke from tobacco, like cigarettes contains about 7,000 different chemicals that cause illness such as heart and lung disease. At least 172 of these chemicals are toxic (poisonous). About 70 of these chemicals cause cancers, including lung and breast cancer.
  • Smokeless tobacco (moist snuff, dip or chew) and tobacco that’s used up the nose (dry snuff or snus) have more than 4,000 chemicals in it. Of these chemicals, more than 30 cause cancer, including mouth and throat cancers. Snuff products also have more nicotine in them than cigarettes. The average cigarette has 8.4 mg of nicotine while the average snuff product has 14.5 mg of nicotine.
  • Electronic cigarettes (e-cigarettes) are battery-powered vapourizers that use liquid vapour to deliver mist into the body. This mist is often a mixture of chemicals and sometimes contains nicotine. E-cigarette vapours have at least 10 chemicals that are linked to cancer and birth defects. E-cigarettes could put you at risk of nicotine addiction and are not recommended as an aid to quitting tobacco.

Quitting tobacco

Quitting tobacco and tobacco-like products can be very challenging and takes time. Believe you can do it! If you don’t think you can stop it all at once, start by cutting back the amount you use daily.

Is vaping safe?

It’s not yet known how safe e-cigarettes or any other tobacco-like vaping products are. However, we know that they’re not harmless. It’s clear that vaping products, especially those containing nicotine, put you and your family’s health at risk for nicotine poisoning, addiction or other harmful effects on health—the long-term impact of these products on health are not known. It’s also not proven whether or not these products help with quitting tobacco.

Second‑hand smoke or vapour

Second-hand smoke is the smoke that’s exhaled or that comes from the burning end of a cigarette, cigar or pipe. Being exposed to second-hand smoke is a known risk for breast cancer, asthma and heart disease. For babies, being exposed to smoke from tobacco before and after birth is also a major risk factor for SIDS and other health problems such as respiratory illnesses and ear infections in childhood.

Second-hand vapour is the mist produced by e-cigarettes. The mist that comes from an e-cigarette or vaping device has a mixture of chemicals that are toxic to you and your family. Although the toxins are lower than with tobacco smoke, there are at least 10 chemicals that cause cancer and birth defects.

Inhaling second-hand smoke and vapour is especially harmful to babies and young children because they:

  • breathe faster
  • have smaller lungs that are more easily damaged by these toxic chemicals
  • have less developed immune systems

Here are some ways to protect your child from second-hand smoke or vapour:

  • Do not smoke or vape in your home or your car—even if your children are not there with you.
  • Ask people not to smoke or vape in your home, your car or near your children.
  • Put up ‘no smoking or vaping’ signs in your home and vehicles.
  • Choose child care that’s free from smoking, vaping or using other tobacco products. If this is not possible, ask caregivers not to smoke or vape around your children.

It’s the law

As of November 2014, the Tobacco and Smoking Reduction Act states that it’s illegal to smoke in a vehicle with anyone under 18 years old in it.

Keep tobacco and nicotine products away from children and pets

Eating tobacco, tobacco-like products or vaping products can cause poisoning because of nicotine or other chemicals they contain. Nicotine replacement therapy (NRT) products such as gum or lozenges can also make children and pets very sick and may even cause death. Lock up these products or throw away used products safely so your child cannot get to them.

Third-hand smoke

Third-hand smoke is the residue and gases that are left behind and build up over time in vehicles and on surfaces such as upholstery, clothing, draperies and carpets after a cigarette has been used. Babies and young children are more at risk of being exposed to third-hand smoke. This is because they crawl on the floor, touch surfaces with their hands and put their hands in their mouths. Although we do not yet know the impact of vaping related to third-hand exposure, early research suggests that it’s a concern for children living in homes with e-cigarette use. For example, nicotine is a cancer causing chemical often found in e-cigarettes and has been shown to collect on surfaces in homes where children live and play.

If you have smoked, vaped or have been around smoke or vapour, here are some things you can do to limit your children’s exposure. Before you hold or cuddle your child:

  • Wash your hands and face to remove the smoke and chemicals.
  • Change your shirt or jacket if you were smoking in it. It might help to keep a jacket that you can use outside to smoke in, away from your family. This way, the jacket can be left outside on the balcony, porch or garage to air out the toxins.

Airing out is not enough

Opening a window, using air purifiers or ventilation systems or smoking in another room are not enough to protect you and your child from the harmful effects of second- and third-hand smoke or vapour.

Support for quitting

Quitting tobacco and tobacco-like products improves your health right away and reduces your risk of cancer over time. It also reduces your chances of getting other diseases caused by using these products.

Quitting these products can be very challenging. You may need to try many times. It took a while to learn this behaviour, so it will likely take some time to work your way back out of it. There are more people who quit using tobacco than who use it—so you can do it.

Counselling is the first recommended treatment for quitting tobacco. There are also safe products to help you with cravings. Using NRT can help with the physical and emotional side-effects of quitting. There is also some non-nicotine prescription medicine that may help.

If you’d like help changing your tobacco use:

  • Talk with your health care provider.
  • Visit AlbertaQuits for online support, or call the AlbertaQuits helpline toll-free at 1-866-710-QUIT (7848) to talk with trained counsellors.
  • Find a support person.
  • Go to a tobacco cessation group in your area, like QuitCore.

Sometimes it’s challenging to stay motivated and stick with your decision to quit. If you want to stop using these products or have quit already, it may help you stay on track if you:

  • Think about why it’s important for you and your family’s health.
  • Remember what you don’t like about using tobacco or tobacco-like products.
  • Know who you can count on for support.
  • Try to limit time with the people, places or feelings that make you want to use tobacco or tobacco-like products.
  • Find ways to cope with stress.
  • Think about the financial benefits of quitting.

To learn more about quitting tobacco, visit Alberta Health Services – Becoming Tobacco Free.

Getting ready to quit

When you’re ready to quit, you may want to have your teeth cleaned to remove tobacco stains. This will help your gums heal and may even help motivate you to stay tobacco-free.

Cannabis

Using any type of cannabis (marijuana, hashish, hash oil), including edibles, affects the health of those who use it. The dried flowers, leaves, stems and seeds of cannabis are called marijuana, weed, pot and other names. Hashish and hash oil also come from the cannabis plant. The cannabis plant contains more than 400 chemicals. Tetrahydrocannabinol (THC) is the main active chemical in the cannabis plant that gives people a ‘high’. THC affects areas of the brain that control memory, concentration and coordination. Cannabidiol (CBD) is an active chemical in the cannabis plant that’s used for medicinal purposes.

The levels of THC and CBD vary depending on the type (strain) of cannabis plant used. Some forms of cannabis can have very high levels of THC.

Using cannabis can also have other side-effects such as:

  • impairing short-term memory
  • affecting co-ordination
  • decreasing ability to notice or recognize things
  • increasing anxiety or paranoid thoughts

These effects can lead to poor decision-making and impact your ability to care for your children, creating an unsafe environment. Using cannabis while breastfeeding is also not advised as it could affect your baby’s developing brain. Learn more about cannabis and breastfeeding.

Marijuana smoke contains many of the same harmful chemicals that are found in tobacco smoke. Breathing in second-hand smoke from cannabis can cause your baby and young child to be sick and it can affect their level of alertness, understanding and judgment. If someone around you uses cannabis, don’t let them smoke or vape cannabis in your home, vehicle or any closed spaces around your children.

People who use cannabis may also drink more alcohol or smoke more tobacco, which can lead to serious health effects. There may also be increased risk of other unsafe situations that can lead to physical injury and harm.

For information about cutting down, quitting or finding a safer alternative if you use cannabis for medical reasons, talk with your health care provider.

Keep out of your child’s reach

If your child eats or drinks cannabis, you need to seek medical attention right away. They could have problems with walking, sitting up or breathing, or they could become confused and sleepy. They could also have more serious problems such as breathing difficulties, seizures and coma. Call 911 if it’s an emergency or the Poison & Drug Information Service toll-free, 24/7 at 1-800-332-1414.

Thinking and decision making

Cannabis and other drugs can affect how you think and make decisions. There may also be an increased risk of overdose and unsafe situations that could lead to physical injury and harm.

To learn more about cannabis and other drugs or cutting back and quitting, call the Alberta Health Services Addiction Helpline toll-free, 24/7 at 1-866-332-2322 or visit Alberta Health Services – Addiction & Mental Health.

Other drugs

Other drugs such as ecstasy, methamphetamines, cocaine, heroin and fentanyl should not be used while caring for children. These drugs can be harmful, both mentally and physically, and using them can affect a person’s ability to think and make decisions, which can affect their ability to provide proper care for children. Using these drugs can create an unsafe environment for your child.

If you’re concerned about your own or someone else’s use of other drugs, there is confidential help available at no cost to you. For information about cutting down and quitting, talk with your health care provider.

Albertans can also access the Opioid Recovery Program anywhere in the province – call 1-844-383-7688 for resources and supports in your community.

Exposure to even a tiny amount of drugs can make your baby or child very sick or cause death

Exposure to even a tiny amount of any drugs, including ecstasy, methamphetamines, cocaine, heroin and fentanyl can make your baby or child very sick or cause death.

Exposure can happen in different ways, like:

  • breathing in second-hand smoke or vapour from drugs
  • being exposed through breastfeeding or breastmilk
  • transferring from clothing, hands, or skin to a baby or child’s body, toys, soothers, bottles, and other items
  • during diaper changes
  • accidentally eating or touching drugs

Babies and children are in contact with their caregivers and everything in their environment, so exposure can happen in many places, like:

  • in your home and other homes
  • in vehicles
  • in public places
  • in parks and playgrounds

Keep all drugs and drug-related items, like bongs, pipes, lighters, needles, spoons, and fentanyl patches, locked up, out of sight, and out of reach of children. Anyone who comes in contact with drugs or drug-related items should:

  • wash their hands before handling or feeding a baby or child
  • wash their hands before touching toys or other items
  • change their clothes before handling a baby or child

Call 911 NOW if you think your child has been exposed to drugs.

Death from exposure to opioids is preventable. If you think a baby or child has been exposed to opioids like heroin or fentanyl, naloxone is safe to give to anyone at any age.

If you’re concerned about your own or someone else’s drug use, talk with your healthcare provider. You can also call the Addiction Helpline anytime, day or night, at 1-866-332-2322, or visit Alberta Health Services – Addiction & Mental Health.

Albertans can also access the Opioid Recovery Program anywhere in the province. Call 1-844-383-7688 for resources and supports in your community.

 

It’s never too late

If alcohol, tobacco, cannabis or other drugs are part of you and your partner’s life, encourage each other to cut down and quit.

Ready or not for another baby?

Planning to become pregnant—or not—is a big decision. Your body needs time to recover from pregnancy and birth before you get pregnant again. Taking the time to think about a Reproductive Life Plan will help you to be more ready, both physically and emotionally, if and when you decide to have more children.

There is no ‘magic number’ or amount of time to wait between pregnancies that will work for everyone. Talk to your health care provider about the factors that are important for you to think about.

If you’re planning to become pregnant again:

  • Continue taking a multivitamin with 0.4 mg of folic acid daily.
  • Try to get to or maintain a healthy weight by eating well and being active.
  • If you’re using alcohol, tobacco, cannabis or other drugs, cut down and quit. If you’re having trouble quitting, talk with your health care provider. They can help.
  • Talk with your doctor or pharmacist about the safety of any medicine you’re on, and whether you should continue to take it.

To learn more about preconception health and planning (or not planning) another pregnancy, talk with your health care provider and visit Ready or Not Alberta.