Collaborative Post
You have just gone through this amazing journey of pregnancy and childbirth, and your body has seen the most. Now is the time to carve out some “mama time” and self-care while also caring for and enjoying your new bundle of joy.
The postpartum is a period of adaptation and recovery. Hence, looking after your body properly is essential as it heals and recovers. Caring for your body enables you to live your best life, function optimally, support your baby’s needs and maintain a healthy and happy life.
These tips will definitely help you care for your body.
GET ADEQUATE SLEEP
It may seem like there is just no time for rest or sleep between caring for your newborn, doing house chores, entertaining visitors, or just doing your own stuff. But you need to prioritize your sleep. So, if you have to delegate a family member or close friend to care for the baby while you sleep, then do that. A good way to steal some naps is to sleep while your baby is sleeping.
Adequate rest helps promote healing, reduce stress, support breastfeeding, improve mood, and increase energy levels.
MAINTAIN A HEALTHY DIET
Eating healthy will help replenish those nutrients you lost during pregnancy, boost energy levels, promote wound healing, and support breastfeeding. What’s more is that eating healthy truly does improve mood and mental health. You can also optimize a well-balanced diet with omega 3 supplements, proven to help your heart and skin health, and even care for your joints. Just be mindful of supplements if you’re pregnant or breastfeeding, as not all of them are suitable. Talking with your physician before adding any supplement to your diet is key.
It’s also essential to note that the American College of Obstetricians and Gynaecologists recommends an additional 500 calories if breastfeeding. Sources for this energy include whole grains, proteins that are low in fat, seafood, dairy, fruits, and vegetables.
EXERCISE
Exercising not only helps you lose excess weight and strengthen your muscles, but the endorphins released also help improve mood, reduce stress and anxiety, and prevent postpartum depression. Alternating aerobics and muscle-strengthening exercises will do wonders for your body.
Aiming for 30 minutes of moderate-intensity exercise on most days of the week should suffice. You can start gradually increasing your workout intensity from light to moderate. Don’t forget to consult your healthcare provider to learn which exercises may be too much for you.
STAY HYDRATED
Staying hydrated is essential for regulating body temperature, transporting minerals and nutrients, removing waste, and maintaining bodily functions. Water is also vital for breastmilk production, healthy hair and great skin.
Staying hydrated is an ongoing process requiring consistent effort, so keep a water bottle handy, set reminders, drink water between meals, and eat water-rich foods. Most importantly, listen to your body.
Photo by Daniel Mingook Kim on Unsplash
DO PELVIC FLOOR EXERCISES
Pregnancy and childbirth can cause pelvic floor disorders such as urinary and fecal incontinence, uterine prolapse and vaginal laxity. The good news, however, is that pelvic floor exercises/Kegels can be done discreetly at any time and in any location, making it cost-effective, non-invasive and efficient. You can pick up incontinence pads if you are suffering from incontinence.
Studies have shown that pelvic floor exercises promote healing and recovery after childbirth and enhance sexual health.
VAGINAL REJUVENATION
Are Kegels not working for you? Yes, this can happen and you might just fall into the category of women that need other surgical and nonsurgical options to correct vaginal laxity, improve sex life and boost confidence.
If you have had an extensive or poorly repaired perineal tear, you may also benefit from these vaginal rejuvenation procedures that many confess as life-changing.
EMBARK ON STRESS-REDUCING TECHNIQUES
Does the incessant baby crying or fussing make you want to rip your hair off? Unfortunately, stress during the postpartum period is very real, and it can hamper your and your baby’s well-being. There are many stress-lowering techniques, including massage, aromatherapy, yoga, pilates, meditation, breathing exercises, etc.
These techniques promote relaxation, improve mental health, boost immune function, and enhance maternal-fetal bonding.
TAKE YOUR SUPPLEMENTS
Sometimes your diet alone may not provide all the necessary vitamins and minerals. Supplements containing B vitamins, vitamin C, zinc, magnesium, and omega-3 fatty acids, to name a few, are great for promoting tissue repair, reducing inflammation and supporting immune function.
And as always, remember to speak to your healthcare provider before taking them.
SEEK PROFESSIONAL HELP
Sometimes we just can’t do it alone so seek help when you need to. There are professionals you can talk to, such as lactation consultants, yoga and pilates instructors, estheticians, etc. And if you have a physical or mental medical need, please see your healthcare provider.
FINAL NOTE
Remember, mental health is real and caring for your mind is caring for your body.
About the Author
Dr. Ammar Mahmoud is a highly respected cosmetic gynecological surgeon known for his expertise in minimally invasive procedures. He has a particular focus on sexual wellness and function. He has trained at St. George’s University, where he served as Vice President of the Medical Honor Society and on the board of the Anatomical Clinical Research Society. Dr. Mahmoud also completed his residency at the State University of New York Downstate, where he currently serves as a clinical associate professor. In recent years, he has given a keynote speech on advanced labiaplasty and vaginoplasty techniques and has been a faculty member at the International Cosmetic Gynecology Conference in 2018 and 2019. Dr. Mahmoud is a member of the American Society of Cosmetic Surgeons and the American Society of Cosmetic Laser Surgery. He is dedicated to providing his patients compassionate and professional care based on individual needs.
REFERENCES
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific opinion on dietary reference values for energy. EFSA Journal. 2013;11(1):3005.
- Hadizadeh-Talasaz Z, Sadeghi R, Khadivzadeh T. Effect of pelvic floor muscle training on postpartum sexual function and quality of life: A systematic review and meta-analysis of clinical trials. Taiwanese Journal of Obstetrics and Gynecology. 2019;58(6):737-47.
- Birsner ML, Gyamfi-Bannerman C. Physical activity and exercise during pregnancy and the postpartum period ACOG committee opinion summary, number 804. Obstetrics and gynecology. 2020;135(4):E178-88
- Negron R, Martin A, Almog M, Balbierz A, Howell EA. Social support during the postpartum period: mothers’ views on needs, expectations, and mobilisation of support. Maternal and child health journal. 2013;17:616-23
- Cheng C, Cao Y, Ma SX, Cheng KX, Zhang YF, Liu Y. The strategy for vaginal rejuvenation: CO2 laser or vaginoplasty?. Annals of Translational Medicine. 2021 Apr;9(7).