Wellbeing-Tips for Mothers in the Swedish Winter

The months and years after giving birth are intense — physically, mentally, and emotionally. Between sleepless nights, managing meals, and caring for babies and/or young children, many mothers in Sweden find themselves running on empty as winter sets in. But let us tell you this: You are not alone 🧡

Regain Balance, Strength and Wellness in the Years After Birth

Dark mornings, limited outdoor time, and quick food choices can slowly erode your nutritional balance. Many mothers find themselves feeling isolated and exhausted. Even research shows that many women’s diets become less nutrient-dense after childbirth, although the body’s needs remain high. This means fatigue, low immunity, and hormonal ups and downs are common — but not inevitable.

At Lemira, we believe that daily nutrition, smart supplementation, and a few simple lifestyle shifts can make these years stronger, steadier, and more joyful.

Why Nutrition Quality Drops After Pregnancy

A large Swedish study following women from pregnancy to 18 months postpartum found that intake of fiber, vitamins A and C, and potassium declined, while sweets and refined foods increased.

There are simple reasons for this:

• Time pressure and fatigue reduce cooking and meal planning.
• Appetite changes and sleep deprivation affect hunger cues.
• Mothers tend to prioritize their children’s meals over their own.

Yet, this is the stage when nutrient quality matters most — for hormonal balance, energy metabolism, and recovery (from pregnancy, sleep deprivation and frequent sickness).

Key Nutrients to Rebuild Energy and Balance

Focus Area	Why It Matters	What to do
Iron & B-Vitamins	Support red blood cell production and energy. Low iron and B12 are linked to fatigue.	Combine whole grains, lean meats, legumes, and leafy greens.
Magnesium & Calcium	Crucial for muscle recovery, sleep, and hormonal regulation.	Eat nuts, seeds, dairy, or fortified oat milk. Helps calm nerves and supports deep rest.
Vitamin D & Omega-3s	Support immunity, mood, and inflammation control — especially during dark months.	Include salmon, herring, mackerel, and ideally supplement with at least 10 mcq/ day.
Protein & Fiber	Maintain stable blood sugar and long-term energy.	Prioritize eggs, lentils, yogurt, and high-fiber vegetables at every meal.
Antioxidants & Phytonutrients	Support immune health and cell repair.	Choose colorful fruit and vegetables — frozen works fine in winter (freezing actually preserves the nutrients very well)

Formulated for the most intense years of Motherhood

Motherhood Daily has been formulated by nutrition experts and in close collaboration with over 500 Sweden-based mothers of children up to 10 years. It is a natural supplement that effectively supports mothers in their everyday lives, focusing on their most pressing health needs. With 25 science-based ingredients, Motherhood Daily bridges the common gaps mothers face after pregnancy and during the intense years of raising young children — the ideal support during autumn and winter months but even all year long.

A Practical Winter Wellness Checklist

Daily

• Eat something fresh and colorful at each meal.
• Take a complete supplement that supports iron, B-vitamins, and vitamin D.
• Drink enough water — even indoors, dehydration sneaks in.
• Spend at least 20 minutes outdoors during daylight hours.

Weekly

• Cook one large, nourishing meal to reheat on busy days.
• Plan grocery lists around seasonal Swedish produce (e.g., carrots, cabbage, kale, beets).
• Schedule one “low-demand” day: simple meals, rest, slower pace.
• Stay connected — join a local mom group or hub.

Social Connection Matters Too

Emotional wellness is as vital as nutrition. In Sweden, there are wonderful communities for mothers looking to connect and share real experiences. Joining or linking to them can make winter feel lighter.

Here are a few helpful spaces to check out:

Mon Village Caîo
 – Child-friendly café and support circle for mothers in Stockholm. Frequently organising breakfast events for mother entrepreneurs.

Oh le mère
 – Parenting network, with local meetups and events in the Stockholm area.

Mama United
 – Non-profit organisation that provides education for mothers about social benefits in Sweden. Local events in more than Swedish 13 cities.

When to Seek Professional Guidance

Always contact your barnmorska (midwife) or healthcare provider if you feel ongoing exhaustion, dizziness, or low mood. They can test for nutrient deficiencies (iron, B12, vitamin D) and help tailor support.

Sweden’s Livsmedelsverket recommends that women in pregnancy and lactation ensure the intake of at least 10 µg vitamin D daily, and follow a varied diet rich in vegetables, whole grains, and iron-containing foods.