Pune


WOMEN'S HEALTH
November 26th, 2020
3 mins read

Care And Recovery Post-Pregnancy

The body entirely changes physically and emotionally when one undergoes pregnancy and delivery

Postpartum period is right after delivery till the body is in pre-pregnancy state which takes about 6-8 weeks

With muscles being tired and sore with delivery and baby care, a massage can be soothing and refreshing

As a first-time mother, you might feel anxious as you what to do the best for your newborn. From what products are best suitable for your baby to the best way of nursing, you would have done your research during the pregnancy period. But a mother shouldn’t forget that apart from the baby’s care, she needs self-care as well.
The body entirely changes physically and emotionally when one undergoes pregnancy and delivery. This is why postpartum care is extremely crucial. The postpartum period is right after delivery till the body is in the pre-pregnancy state which takes about 6-8 weeks. From what to eat to what not to, there would be many questions that can bother a new mother. If you have people who are experienced to guide and help you, it would be like a blessing at this stage. If not, we shall try to cover as much as possible in this article that can help you with postpartum care.

Let’s start with the basics

Time to Rest:

This would be the favorite word for the mother of a newborn child. The difficulty in sleeping becomes a part of the last trimester especially the last few weeks of pregnancy. And after the exhaustive delivery, the first and foremost thing a woman needs is ‘Rest’. Yet, it’s just the beginning! As the newborn wakes up every 2-3 hours and needs to be fed, changed, and cleaned multiple times a day. So, a straight 8 hours sleep would be difficult for few more months. This may feel tiresome and frustrating for the first month, but gradually a routine is set. And you shall often hear this statement, ‘Sleep when the baby sleeps’.
Also, it would be best if you could find some help who could handle the rest of the work and you would be left with feeding your baby and taking care of yourself. In Indian society, one can expect a lot of visits from relatives and friends around this time. Don’t push yourself too hard and let your partner handle the duty to attend to the guests. Feel free to excuse yourself from resting or feeding the baby.
A good massage can be helpful for you. With muscles being tired and sore with delivery and baby care, a massage can be soothing and refreshing. Get it once your baby’s massage is over, which will put the baby to sleep and you can have yours without interruption.

 

Focus on healthy eating:

Most mothers are so exhausted with their new routine that they forget and neglect another important aspect; food. You need to heal well and good breastfeed. Post-delivery, the lost blood and energy need to be replenished by eating healthy and nutritious food.
If you are with your mother or mother-in-law, you might have already heard what should be eaten and what not multiple times! Here are few tips that can help you make a proper diet plan which will not just help you regain back your energy and body back but also pass on the nutrients to the baby.
Other foods such as Fenugreek seeds, Sesame seeds, Turmeric, carom seeds, Ginger is equally important for post-pregnancy healing as it is rich in nutrients. Include Omega-3 fatty acids in your diet which can help the brain and eye development. Try different recipes which incorporate these superfoods into your diet.

Additional Read: Pregnancy during COVID 19: All you need to know

What women cannot have post-pregnancy?

Mostly all foods are safe for women post-pregnancy, but one should be cautious as what is eaten is passed to the baby through breastmilk.

  • Avoid fried foods and gassy foods which are difficult to digest
  • Avoid alcohol and nicotine completely
  • Avoid fish with high mercury
  • Limit caffeine
  • Avoid allergic foods
  • Avoid ice-creams and carbonated drinks
  • Consult your doctor before taking any medications

Check out few tips that can be helpful after delivery

  1. Due to sore perineum after delivery or iron supplements, one can feel constipated. But few things can help, like eating more fibrous foods, eating frequent smaller meals, drinking lots of water, taking short walks if comfortable.
  2. Let your perineum heal. Try icing the perineum every few hours in the first 24 hours post-delivery. Soaking in a warm bath can be useful for reducing soreness.
  3. Do kegel exercises to strengthen the pelvic area. Hold the muscles as if stopping urine for 10 seconds and then release. Do these 10 times for 3 sets during the day. This shall help in urinary incontinence as well.
  4. Soreness of the breast can be discomforting for the first few weeks. Try ice packs or warm compress to soothe them.
  5. You need extra care for your C- section scar. You should gently clean with mild soap and water and pat dry with a towel. Your doctor shall provide you with ointment to help it heal faster. Do not lift anything heavy except for your baby.
  6. Indulge in massages, hot packs, or hot showers for reducing pains and aches post-delivery.
  7. Stay well hydrated and eat nutritive foods to help recover faster.
  8. Once your doctor allows, you can start taking walks to increase blood circulation and improve muscle tone.
  9. To keep your posture right to reduce backaches post-delivery, take support of pillows while breastfeeding to avoid bending.
  10. Don’t hesitate to ask for help from family or friends if feeling stressed or overwhelmed.

Hormones, lack of sleep, and taking care of a newborn might lead to what is called baby blues. But if the feeling of sadness and anxiety gets stronger, you might be suffering from post-partum depression (PPD). In this case, you might need to talk to the doctor, as it is a medical condition quite common after delivery and needs treatment. You can book appointments and seek medical advice from top doctors on Bajaj Finserv Health.

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