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Pregnancy and childbirth cause many changes in your body, so it can take time for you to recover. It’s important to be patient and kind with yourself and get the help that you need. One of the best ways that friends and family can support you is to provide you with a meal.
Postpartum nutrition
Nourishing yourself after the birth of your baby is just as important as it was during your pregnancy. Good nutrition can help you heal, can treat anemia, and promote postpartum weight loss.
Don’t focus on dieting — instead, choose healthy foods for your body. It’s the pattern of healthy eating that counts.
Good nutrition starts with healthy choices. Healthy postpartum nutrition includes:
- Drinking plenty of water.
- Eating high quality proteins like eggs chicken, fish, pork, or lean beef.
- Adding more vegetables and fresh fruits.
- Adding whole grains like brown rice, oatmeal, and quinoa.
- Adding nuts, nut butters, and seeds.
- Consuming 3-4 servings of dairy or calcium-fortified food.
- Replacing sodas, juice, and other sweetened beverages with plain water.
- Limiting sweets.
- Limiting your caffeine intake.
- Avoiding fast food.
- Continuing to take your prenatal vitamins.
Starting exercise
Regular exercise after pregnancy can help you feel your best by relieving stress, boosting your mood, and promoting weight loss. If you exercised during pregnancy and had an uncomplicated vaginal delivery, it’s generally safe to begin light exercise within days of delivery. If you had a C-Section or complicated birth, you should check with your clinician. Generally, you’ll probably be able to start light exercise four to six weeks after your delivery.
Many new parents choose to start with walking. It’s a good way to get moving and get out of the house. Walking can also help boost your metabolism so that you can burn calories faster. Even 10 to 15 minutes of walking is good for you. If you want, you can do it with your baby by putting them in a carrier or stroller so you both get some fresh air.
Start slowly and begin with simple exercises that strengthen major muscle groups, including your abdominal and back muscles. Gradually add exercises of moderate intensity.
Remember to drink plenty of water while exercising and stop if you are feeling any pain.
Easy stretching and strengthening exercises you can start with include:
- Heel slides: Lie flat on the floor with your knees bent, then slide one foot away from you until your leg is fully extended. Slowly bring it back to the bent position, then do the same with the other leg.
- Neck rotations: Sit or stand with your back straight and gently rotate your neck in one direction, then the other. Be sure to do this exercise slowly. As with any exercise, do not proceed if you feel any pain.
- Pelvic tilt: As with heel slides, lie on your back with your knees bent. Tilt your pelvis upward slightly, then return to starting position. Repeat 10 times.
You can also try special classes for new parents and babies. Many places offer “baby and me” yoga or exercise classes. They are a great way to meet others who have just been through pregnancy and childbirth.
Kegel exercises
Remember those Kegel exercises you did while pregnant? You should do them after giving birth, too! Kegels help your pelvic floor muscles heal and get strong again. Plus, Kegels can also help you regain bladder control and prevent leakage.
To do Kegels, squeeze and release the muscles you would use to stop your flow of urine midstream. Do 10 to 15 repetitions, 3 or more times a day.
Weight loss after pregnancy takes time, but it’s possible. Concentrate on eating a healthy diet and including physical activity in your daily routine. If you are having challenges with weight loss, contact your care team to discuss resources.