Postpartum Diet and Exercise, A Complete Guide For New Mums

The birth of a child causes a true life changing event full of good moments, demands, and new obligations. Although the priorities now change to the care of your little one, it is incredibly important to take care of yourself. When you have given birth, your body will undergo a period of recovery that must be enhanced with the help of balanced nutrition and light physical activities to recover strength, energy, and good health.

In this article, I will walk you through the postnatal diet and exercise regimen you should follow so you can feel more empowered, stronger, and healthier as you take up the exciting new role of motherhood.

Why Postpartum Care is Important

• Giving birth to a child is a huge burden on your body--nutrient deficiencies, changing hormones, extreme fatigue. Advocating on your health at this stage might results to fatigue, mood swing, slow healing, and even post motherhood complications.

• A healthy diet and exercise regimen do not only aid the healing process and help with weight loss, but also offer an energy boost, as well as a better mood and increased milk-producing capabilities when breastfeeding.

Postpartum nutrition: post partum diet to heal yourself

• Your body needs to have the appropriate fuel to rebuild after giving birth, rebuild tissues and stimulate lactation. Instead of focusing on weight loss, eat a nutritious diet which will nourish your body.

1. Eat high protein foods

• Protein assists in rebuilding and repairing tissues, and building muscle in yourself. Include:

• Very lean meats chicken and fish

• Eggs

• Bean, chickpea and lentils

• paneer- bussy miscellaneous

• Nuts and seeds and eggs

2. Volumize on Fruits and Vegetables

• Fruits and vegetables are vitamin and mineral dense, along with antioxidants which boost the immune system and reduces tiredness. Fruit and vegetables, particularly leafy greens, carrots, orange, and berries, are very good.

3. Select whole grain.

• Whole grains are a source of prolonged energy and this is important to new mothers. Options include:

• Oats

• Brown rice

• Chappati-Ingredientes: Whole wheat

• Quinoa

• Millets

4. Consume More water

• The recovery and breastfeeding requires water. Drink as much water as possible: 8-10 glasses. Another good addition is herbal teas, coconut water and soups.

5. Eat healthy fat

• Good fats is creating hormones and brain. Add:

• Avocados

• Olive oil

• Flaxseeds, Chia seeds

• Almond and nuts

6. Iron and Calcium- Non Negotiable

• Iron helps in replenishing the blood that was lost during childbirth, calcium improves the strength of the bones besides eliminating fatigue. Include:

• Dairy products

• Sesame seeds and Ragi

• Spinach

• Lean red meat (not vegetarian)

7. Do not eat Processed and Sugary Foods

• Although processed foods can be appealing during breaks, processed foods will result in fatigue, unwarranted weight gain and lack of energy. Try to order home cooked meals.

• Changes in Postpartum Exercise: Moving Safely Back to Recovery

• Postnatal exercise is not an exercise aimed towards losing weight right away Rather, it is all about strength, posture and emotional improvements. Always discuss with your doctor before making steps to do so, especially when you had C-section or any complications.

1. It is possible to start exercising even in the 3 rd trimester of pregnancy but during the 2 nd trimester, exercise is highly recommended in order to train your body efficiently.

Normal delivery: 4 to 6 weeks postpartum light exercises (with doctor permission), include walking, and stretching.

C-section: You will require 8- 10 weeks before engaging in gentle movements, depending on the healing.

2. Carrying out exercises during the early process of recovery Soft training during the first phase of the healing process

Exercise: Physical exercise like simply walking can also be very essential not only in the circulation, but energy as well.

Kegels: These exercises make muscles of the pelvis tighter; they prevent urinary incontinence.

Breath: Provides greater breathing strength, stability in your core.

3. Cumulative Fortification Exercises

• After receiving approval in your doctor, you may include:

• Yoga: Offers relief to the body by restoring flexibility and great posture and reduces stress.

• Peripheral light strength training: Use of resistance bands or body weight to restore muscle tone.

• Core exercises: Light ab-strengthening exercises (do not do intense crunches early in the exercise program).

4. Advantages of Postpartum Physical activity

• Improves the mood and combats postpartum depression

• Increases energy and stamina

• Assists tobody lose extra weight slowly

• Improves the quality of sleep

• Tones back muscles and muscles of stomach

Striking the Chord between the Diet, Exercise and the Lifestyle

• A new mother can become overwhelmed easily but the process can be smoother using a well-developed routine. The following are recommendations given practically

• To ensure you donít get too much food in very large quantities at one sitting, take small meals after short periods of time.

• Eating smart will mean snacking on fruits, nuts, and yogurts as opposed to processed foods.

• Focus on rest- sleep during the baby sleeps

• Move- move the house around.

• Never compare yourself to some other woman; the postpartum process can be unique in each woman.

The Mistakes to be Avoided

• Missing eating occasions – This causes tiredness and the absence of milk supply.

• Crash dieting- this is the extreme loss of weight and unhealthy to your body and your baby.

• Going back to too much, too soon – Can restrict healing and someone can become more likely to get injured.

• Forgetting about hydration, dehydration impedes recovery and breastfeeding.

• Stomach not spared- As much as physical healing is required, mental healing is also vital.

Postpartum should be treated delicately and with patience, self care and caution. Proper diet and a step by step incorporation of harmless exercises will restore strength in your body and aid in the recovery process and make you feel energized enough to face the new journey of womanhood. It is not a contest of how fast you bounce back and how to take care of your body and mind.

Do it as it is comfortable and work at your own pace, listen to your body and rejoice in the small gains you will make in the process.

In case of any more personalized assistance in terms of diet and exercise, download the Fitoja app and begin a healthy post partum journey today.