How to recover after giving birth?

It is difficult for a mother to be pregnant for ten months. Giving birth is an important moment that most women will experience, but the subsequent postpartum recovery is also very important. This is the golden period for every pregnant mother to recover her body. Postpartum recovery can not only help mothers recover their health as soon as possible, but also improve the prevention rate of postpartum depression, so that mothers can better move towards a new life. So, how should postpartum recovery be carried out? Next, I will introduce you in detail the changes in the mother's body after childbirth and the specific rehabilitation methods to deal with these changes.

1. Understand the changes in your body after childbirth

1. Uterine contraction: The uterus needs to quickly return to its pre-delivery state after childbirth. The uterus will slowly contract after childbirth, a process called uterine contraction. Through uterine contraction, the uterus can return to its original size and position, which helps reduce the risk of postpartum hemorrhage.

2. Active mammary glands: After childbirth, the mother's mammary glands begin to become active and secrete milk to feed the baby. Active mammary glands will cause breast pain and increased milk secretion, which is to meet the nutritional needs of the newborn.

3. Healing of childbirth wounds: If there are wounds caused during childbirth, such as cesarean section incisions or vaginal lacerations, these wounds need time to heal. It is crucial to keep the wounds dry and clean and to take care of them as recommended by the doctor.

4. Changes in body shape: The body shape of the mother will change after childbirth, including loose abdomen, enlarged pelvis, etc. These changes require proper exercise and nutrition to help the body return to its best condition.

5. Changes in hormone levels: Fluctuations in hormone levels after childbirth may lead to mood swings, anxiety and other problems. Therefore, emotional management and mental health are also very important during the postpartum period.

2. Reasonable diet and nutritional intake

1. Balanced diet: After childbirth, you need to pay attention to a balanced diet rich in protein, carbohydrates, fats, vitamins and minerals to meet the body's various needs. A reasonable diet not only helps metabolism and promotes postpartum recovery, but also provides adequate nutrition for breastfeeding.

2. Increase protein intake: Protein is a nutrient necessary for tissue repair and body recovery. Adequate protein intake can be ensured by consuming meat, poultry, fish, beans and other foods.

3. Eat more fresh fruits and vegetables: Fruits and vegetables are rich in vitamins and fiber, which help enhance immunity and digestive health, and also help prevent problems such as constipation.

4. Maintain water intake: Mothers who are breastfeeding after childbirth need extra water. Maintaining adequate water intake helps postpartum recovery and milk secretion.

5. Avoid excessive dieting: You should not blindly go on a diet to lose weight after giving birth. You should control your weight through a healthy diet and moderate exercise to avoid affecting your body's recovery.

3. Proper exercise and training

1. Postpartum recovery exercise: You can do some gentle recovery exercises after delivery, such as postpartum yoga, postpartum walking, etc., which will help to enhance body strength and promote recovery.

2. Avoid strenuous exercise: Avoid strenuous exercise and high-intensity exercise after delivery. You should choose the exercise method and intensity that suits you according to your personal physical condition.

3. Gradually increase the amount of exercise: Start with light exercise, gradually increase the amount and intensity of exercise, and pay attention to timely rest and adjustment. During the postpartum recovery period, restorative exercise is mainly used, such as postpartum yoga, postpartum Pilates, etc., which can help strengthen the waist and abdominal muscles and improve the problem of abdominal relaxation after delivery.

4. Keep exercising: Postpartum recovery requires perseverance. Don’t be impatient for quick results. Gradually adjust your body condition and avoid excessive fatigue and injury.

4. Reasonable work and rest time

1. Scientific work and rest schedule: Maintaining a regular work and rest schedule, going to bed early and getting up early helps the body recover and metabolize. Try to follow the baby's biological clock and arrange your work and rest schedule reasonably.

2. Reasonable rest time arrangement: Postpartum mothers need enough rest time, and they can use the baby's sleeping time to properly rest and relax. Postpartum mothers can use the baby's nap time to rest and let their bodies fully relax and recover.

3. Seek help from family members: Arrange family members’ help and support reasonably to take care of the baby together and reduce the burden on new mothers. Postpartum mothers can discuss with their families and reasonably allocate housework and childcare tasks, so that they can have more time to rest and adjust.

5. Psychological adjustment and emotional management

1. Communicate with others: Communicate with family, friends or professionals, share your feelings and troubles after childbirth, which helps to release stress and emotions. Postpartum mothers can talk about their inner anxiety and troubles, seek understanding and support from family and friends, and participate in activities such as postpartum rehabilitation classes to make friends with other postpartum mothers and encourage and help each other.

2. Cultivate hobbies and interests: After giving birth, you can cultivate some hobbies and interests, so that you can have your own space and happiness while taking care of your baby. Postpartum mothers can use the baby's sleeping time to do some things they like, such as reading, handicrafts, painting, etc., to make their lives more colorful.

3. Seek professional help: If you have emotional problems or a tendency to postpartum depression, seek professional psychological counseling and help in a timely manner, and pay attention to mental health issues. If a postpartum mother has emotional problems, such as anxiety, depression, etc., she should seek help from professionals in a timely manner, receive psychological counseling or treatment, so as to get effective help and support in a timely manner.

6. Precautions for postpartum recovery

1. Avoid weight-bearing: Avoid weight-bearing activities during the postpartum recovery period, especially lifting heavy objects or holding the baby for a long time, so as not to increase the burden on the body.

2. Avoid catching cold: Postpartum mothers are weak and prone to catching colds. They should pay attention to keeping warm and avoid staying in cold environments for a long time.

3. Regular check-ups: Go to the hospital for regular check-ups after delivery to ensure good postpartum recovery and deal with any physical discomfort or complications in a timely manner.

4. Avoid coughing or sneezing forcefully: Avoid coughing or sneezing forcefully to avoid increasing abdominal pressure, which is not conducive to postpartum uterine recovery.

5. Pay attention to hygiene: After delivery, you should pay more attention to personal hygiene, keep the vulva clean, and avoid infection and inflammation. At the same time, you should also pay attention to diet hygiene, avoid eating raw, cold or greasy food, and prevent digestive system problems.

6. Massage and physical therapy: You can have a postpartum restorative massage or physical therapy to help promote blood circulation, relieve pain and soothe muscles.

VII. Conclusion:

Postpartum rehabilitation is an issue that every mother needs to take seriously. Scientific and reasonable postpartum rehabilitation measures can help postpartum mothers recover their health as soon as possible, regain their vitality, and better devote themselves to parenting and work. Remember, when doing postpartum rehabilitation, you must choose a method that suits you according to your actual situation, maintain good living habits and mentality, persevere, and believe that you will be able to glow with a more beautiful and healthy brilliance! I wish all postpartum mothers can successfully pass the postpartum rehabilitation period and welcome a new life in health and happiness!

Author: Yifei Department of Obstetrics, Foshan First People's Hospital