Postpartum Recovery: What you need to Do?
Since you have carried your baby for 9 months, your body is not the same as before. Taking care of yourself after giving birth is important. Here are some tips and ways for easy postpartum recovery.
1) Avoid Hard and Cold Food
Dysfunction of gastrointestinal tract (“GIT”) and the weakness of the gingival margin are results of post-delivery. Therefore, avoid food that is too hard or cold. Consume fruits and vegetables under room temperature or cooked ones. Eating little and often is the best strategy.
2) Drink More Water
Drinking more water is advantageous to lactation secretion and flatulence elimination. However, keep away from sugary and cold beverages, carbonated drinks, and caffeinated drinks. Consume more roasted barley tea, milk, kelp soup, and meat broth.
3) Eat Lighter Food
After delivery, you will tend to prefer lighter food and become very sensitive to salty and spicy tastes. Don’t add too much chili or salt in your food or they will be harmful to postpartum care since they impair the absorption of Calcium. Note that consuming lighter food does not lead to insufficient salt intake for your body.
4) Replenish Iron Supplements
In order to replenish Iron supplements that are drained post-delivery, drink milk and take medicine contained with iron supplements you used to take during pregnancy – especially for those who had anemia – take for 3 consecutive months after delivery. Also, you can eat more beef since it is rich in Iron.
5) Eat Adequate Amounts of Seaweed and Calcium
Eat fresh, green vegetables, seaweed, and any fish that is rich in Calcium. The composite Iodine contained in seaweed soup helps purify the blood, contract the uterus, and accelerate lactation secretion, which is a must for pregnant women.
6) Consume High-Quality Food
Requirements for nutrients such as proteins, iron supplements, and Calcium will increase post-delivery. Foods such as fried-foods, desserts, pizza, and sweets that are high in carbohydrates and oily are not ideal since they are the main cause of post-delivery obesity.
Postpartum Exercise and Diet
Exercise a Bit Post Delivery
Don’t lie in bed all day long since it’s harmful to the recovery of the uterus or can even cause a retroverted uterus. People who have a natural labor and delivery can walk immediately after birth while people who are under C-Section should practice walking by assistance starting from the 2nd day after the delivery operation.
Use diaphragmatic breathing 2 days after delivery. It can be done by first lying down with your knees standing, then place both hands on your stomach, next breathe in with your belly expanded, and breathe out by releasing your energy. Do it 2 to 3 times per day, 10 rounds each time. Avoid strenuous exercises 4-6 weeks before the complete recovery of the uterus, vagina, and pelvis. You can still do some ankle and knee exercises while you lie in bed. The earlier you start to exercise your lower body, the more chance you can avoid complications. You can stroll 2 weeks after delivery and even take a brisk walk 3 weeks after delivery. However, if you exercise your stomach or waist muscles too excessively, you may feel serious pain afterwards because of uterus and stomach contraction. Additionally, it is better to swim only 3-4 months after delivery.
Sphincter Exercises Can Prevent You from Urinary Incontinence (UI)
Do sphincter exercises twice per day 3 months post-delivery, 50 times every morning and night respectively. It can be done by first lying on the floor with your legs wide opened in parallel with your shoulder width, stand your knees, and with this position, use the energy of your whole body, then try to contract your anus and vagina muscles. Doing 50 times every morning and every night, or randomly every day, it will be beneficial to the people with UI and loose vagina. It’s specially designed for people who have weak sphincter, who gave birth to large babies, who used very long time for delivery and those who suffer from UI.
Diet is Only Allowed after 6 Months
It is a must to achieve nutritional balance post-delivery. Although overconsumption of food with high calorific value should be restricted, however diet can only be carried out after 6 months when your body is fully recovered. You can go on a diet 6 months after your body recovers. The lactation period consumes more energy than the pregnancy period, hence lactation is the most effective way to lose weight.