Have you become a new Mom? Or just welcoming your newly born baby and worried about your health? You should! Take care of your health first because a healthy woman will be a healthy mom. The postpartum period begins after the delivery of your baby and ends when your body has nearly returned to its pre-pregnant state. This period often lasts 6 to 8 weeks. This postpartum period made many changes in an individual, emotionally and physically.
We understand that this new phase of life will change everything, physically and mentally as well. To rebuild your energy and strength here is some tips to back in shape.
Nutrition – Weight gain during the pregnancy helps build stores for your recovery and breastfeeding. Your body has undergone many changes during pregnancy and birth. You need time to recover. Best food to add to your diet Vegetables – Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables. Dairy – products made up of milk or dairy products will help you to recover soon. Focus on fat-free or low-fat products, as well as those that are high in calcium. Grains – Foods that are made from wheat, rice, oats, cornmeal, barley, or other cereal grain are grain products. Examples include whole wheat, brown rice, and oatmeal. Protein – Choose low-fat or lean meats and poultry. Vary your protein routine. Choose more fish, nuts, seeds, peas, and beans. Fruits – Any fruit or fruit juice plays a major role to make you healthy. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
Rest – Babies has different time clocks, it’s advised for the parents to transform their clocks as per the baby timings. A typical newborn wakes up about every 3 hours and needs to be fed, changed, and comforted. For the first few weeks, please let someone take care of your baby other than feeding. Sleep when the baby sleeps. This may be only a few minutes of rest several times a day, but these minutes can add up. Get outside for a few minutes each day. You can start walking and doing postpartum exercises, as advised by your healthcare provider.
Oils are not a food group, but some oils such as nut oils have important nutrients. You should include exercise and everyday physical activity in your dietary plan. Along with balanced meals, you should drink more fluids if you are breastfeeding.