POST NATAL BODY CARE FOR A MOTHER

A time for pampering, eating well and staying happy. See that you do this for yourself and for your baby. Don’t become dispirited if you’ve been having a few bad days. Focus on your own healing process. Embrace your body with all the beautiful marks it picked up with the passage of time. As Gloria Steinem said, “Each individual woman’s body demands to be accepted on its own terms.”

GET AMPLE REST

Sleep is the best way to regenerate your self

  • Get a few naps in while your baby is fast asleep.
  • Over time, develop an everyday sleep schedule for your baby to make things more manageable.
  • Ask your partner or family members to step in when you are sleepy
  • Start saying no. If you are tired, do not have visitors. You are already short on rest, so it’s okay not to entertain and get exhausted.
  • Get a good massage and create a relaxing environment so that sleep comes easily.

NUTRITION

You are your baby’s primary food source plus you need energy to recharge yourself. Therefore, you need to quit unhealthy eating habits and adopt a proper balanced diet. Here’s a list of food you need to incorporate in your diet-

  • PROTEINS boost the recovery process and helps you build up your strength and muscles. Eat food rich in proteins such as milk, cheese, yogurt, meat, fish and beans.
  • FRUIT. Have them whole, avoid packaged juices.
  • OATS
  • DAL
  • NUTS
  • FRUITS AND VEGETABLE
  • TAKE PRENATAL VITAMINS. Consult with your doctor first

Foods to avoid-

  • Junk foods- soda, coke, potato chips, burgers, pizza, etc
  • Processed food
  • Packaged meals
  • Alcohol
  • Caffeine

HYDRATE WELL

Drink plenty of water and fluids. It is suggested that you drink 8-9 glasses [2.5-3 L] of water per day. This will keep you hydrated and prevent constipation.

EXERCISE

Depending upon whether you had a c-section or a normal delivery, you can begin working out with mild walking and light-weight exercise. Contrary to popular believes, exercising doesn’t affect your milk production or puts you at any health risk. Off course, you cannot do intensive workouts for at least 3-4 months. As long as you don’t have any underlying health conditions you can begin walking 15-20 days post-delivery. Here’s a list of post-delivery workouts you can follow up-

  • YOGA/ASANAS- Anulom Vilom, Cobra Pose, Leg Raises, Bridge, Gentle Leg Movements, Padasana
  • Walking- 15-20 days post-delivery. Start out by milk walking for 15-30 minutes. Then gradually increase your time and pace with time.
  • You can also do some mild house chores after a few weeks. However, avoid lifting weights

Exercising will help you to-

  • Lose pregnancy weight
  • Promote better sleep
  • Give you time to yourself as you enjoy a relaxing workout
  • Life up your spirit
  • Help you build your strength
  • Increase blood circulation

SEEK HELP

Don’t hesitate to seek help from your friends and family. Join a support group if needed. For single moms out there, don’t be afraid. You are not in this alone. You will always find help out there if you seek for it as well.

REGULAR CHECK UPS

Don’t miss out on regular health check-ups to keep updates on both your health as well as your baby’s.

Visit a doctor immediately if you notice these signs:

  • Heavy vaginal discharge
  • Signs of infections on your stitch and incision
  • Heavy blood clots
  • High fever
  • Vomiting
  • Swellings
  • Difficulty in breathing
  • Severe pain
  • Severe discomfort while urination
  • Frequent head aches
  • Anxiety and depression
  • Shortness of breath
  • A few extra tips to accelerate your healing process –
  • Avoid sitting on a hard surface. Use a pillow or a cushion while sitting down.
  • Plan a schedule and daily routine for everyday tasks.
  • Don’t even think of picking up a smoke again now that your pregnancy is over.
  • To deal with pain consult with a doctor for few pain-relief medications. Your doctor might refer acetaminophen or paracetamol. But only take them after consultations.

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