As a new mom, you have just accomplished one of the most amazing things humans can do, and even though you must be preoccupied by the care for the baby, you should not forget about the needs of your own body and mind. Postpartum mothers often experience various mental and physical changes, and being aware of the do’s and don’ts throughout them will help you cope with such difficulties in a much easier way.
Physical Changes
Your body is supposed to be restored to its pre-pregnancy condition during the first six weeks after childbirth. Firstly, it is normal for new moms to automatically lose around 5-6 kg which is the combined weight of the baby, placenta, and the amniotic fluid. After that, the weight is supposed to gradually go down another 2 to 7 kg. Next, you are likely to experience constipation followed by hemorrhoids. Incontinence is another big change since the pelvic muscles are stretched during the delivery. Fortunately, the condition slowly goes away after 3 weeks or so. And of course, there will be stretch marks for as many as 90% of new moms. However, they will eventually fade away.
Emotional Challenges
Giving birth to a new baby also brings a number of psychological changes. Stress is probably one of the things no mother can avoid, and the majority of it is caused by the lack of rest. Moreover, some women even go through a state known as postpartum blue. It happens to women who cannot adjust their hormone levels postpartum, and it is expected to go away in two weeks. Finally, there are mothers who go through postpartum depression – a condition that can last from two weeks to months or even years.
Things to Do and Don’t During Postpartum
Now it’s time to go over some practical tips that will help you go through the difficulties of the postpartum period:
Rest More
After the childbirth at the hospital, moms can hardly get enough sleep, and it usually continues once they come home with the baby. Even though it may be hard to balance all the daily tasks, don’t forget that rest is one of the most useful postpartum practices that can help your body heal itself. For the sake of your health, do not hesitate to ask close friends and family for help with the baby so you can have a break every once in a while.
Avoid Stress
We know it is easier said than done, especially with a new member of the family, but you should really focus on building a relaxing atmosphere for you and the newborn. Focus on what is really important and do not rush to get things done around the house. When you feel disturbed, try to implement relaxing techniques. For example, learn how to control your breathing or simply hold your baby skin to skin. However, if you feel unable to handle the pressure and stress, consult with a healthcare professional as soon as possible.
Exercise
Exercise is the best way to bring your stretched muscles back to normal and also prevent uterine and pelvic prolapses. As little as thirty minutes of abdominal and cardio exercises can transform your abdomen. It is advisable to do 15 minutes in the morning and 15 minutes in the evening. If you gave birth naturally, you can begin a few days after, but if you had a C-section, wait about 6 weeks before you start working out.
Reduce Unnecessary Visits
Newborns have just entered the world outside the womb, and their immune system is not fully developed. Therefore, allowing excessive visits from family and friends might expose them to unwanted germs. This can lead to infection, and also more stress for you and your partner.
Take Care of Your Diet
Try to eat meals that contain all 5 main food groups, especially vitamins, minerals, and proteins that will help your body recover faster. Also, eat plenty of fibre-rich foods to improve bowel movement and prevent hemorrhoids. Finally, drink at least 6 glasses of purified water a day to prevent dehydration.
Postpartum is a challenging period for all moms since they have to take care of their babies and cope with mental and physical challenges at the same time. But thanks to the above-mentioned tips, you can already embrace some useful techniques that will help you storm through the hardships and recover both your mind and the body much faster.
