For a new mother, the postpartum period is one of great physical as well as emotional and hormonal shifts. It’s important to recover and well-being means looking after oneself—body, mind & skin. As new moms navigating this journey, especially given how it intersects with the generational challenges of our time (and even more so amid a global pandemic now taking its toll not only on heart health but overall well-being)
Table of Contents
Here are six tools for moving through each stage Post-delivery
1. Prioritize Nutrition
Why It Matters: Eating the right things fuels your recovery, breastmilk supply and overall energy. A good diet should replenish the nutrients that have been washed out during childbirth and promote healing.
Steps to Take:
- Incorporate Superfoods: Your diet should provide you more of nutrients such as fruits vegetables, and whole grains — even lean protein, nuts and seeds.
- Stay Hydrated: Drink plenty of fluids, as breastfeeding requires extra fluids..
- Eat Small, Frequent Meals: Keep your energy level steady by eating smaller, balanced meals throughout the day and avoid spikes in blood sugar.
- Limit Processed Foods: Processed and sugary foods make you feel tired due to inflammation
Post-COVID Considerations: Due to the additional stress and sedentary behavior, young people are developing heart issues which were never been witnessed before. A diet that is high in heart-healthy fats, fruits and vegetables can help minimize these risks.
2. Gentle Exercise
Why It Matters: Regular exercise helps the body heal, uplifts spirits and benefits blood vessels. Exrestore can also help return muscle tone and strength.
Steps to Take:
- Start Slow: As per the adviprovider, or healthcare provider start with mild exercises like walking, stretching, and pelvic floor exercises.
- Gradually Increase Intensity: Start integrating heavier forms of movement into your postnatal journey such as light weightlifting, yoga, or some postpartum fitness classes.
- Listen to Your Body: Listen to your body, don’t overwork. Take rest, and refrain from demanding activities like high-impact exercise that will delay full recovery.
- Join a Community: Think about signing up for a postpartum group or an online community to help you through the good and difficult times.
Post-COVID Considerations: Exercise may act as a mitigation factor for the sedentary lifestyle acquired during pandemic. It helps reduce stress, to say nothing about cardiovascular fitness and that cardio component is so important for folks experiencing post-COVID heart issues.
3. Mental Health Support
Why It Matters: Postpartum depression and anxiety are highly prevalent issues that many new mothers experience. Emotional well-being is important for mental health support and helps to be an effective parent.
Steps to Take:
- Seek Professional Help: If you need a therapist or counselor, check to see if they are still seeing patients during the stay-at-home order.
- Practice Mindfulness: Do mindfulness activities such as exercises, deep breathing exercises, and journaling to reduce stress and increase emotional resilience.
- Stay Connected: Talk to your friends and relatives, even from a distance! Surround yourself with loving people. Having a strong support system is the way to your emotional health.
- Join Support Groups: Join postpartum support groups where you can talk about your journey aloud and get reassurance from other new moms.
Post-COVID Considerations: During the enforced isolation and stress of COVID, mental health issues worsened. Virtual mental health resources and support groups can offer helpful aid at the moment.
Also Read: 10 Myths About Babies Care Debunked
4. Skincare Routine
Why It Matters: Hormonal fluctuations while pregnant And following childbirth can wreak your skin, contributing to acne breakouts, hyper-pigmentation and dryness. A customized skincare regimen can support them.
Steps to Take:
- Cleanse Gently: A gentle cleanser will vanquish the dirt, grime and debris lurking on your face without draining away natural oils.
- Moisturize: Skin gets very dry in the winter, so applying some good hydrating moisturizer is essential to keep it moisturized..
- Sun Protection: Protect your skin using a broad-spectrum sunscreen to prevent UV damage and in turn, hyperpigmentation.
- Targeted Treatments: Use ground-based ingredients, such as hyaluronic acid + vitamin C and retinoids (if not breastfeeding, consult your physician) for different skin conditions.
Post-COVID Considerations: Stress and lifestyle changes due to the pandemic can lead to further aggravation of skin issues. With a proper skincare regime and ideal ways to manage stress, you can work towards having healthy looking skin.
5. Sleep and Rest
Why It Matters: Quality sleep is essential for physical and mental recovery. It is not uncommon for new mothers to lose sleep, however catching those Zs can actually improve mental health.
Steps to Take:
- Nap When Baby Naps: Try to rest whenever your baby has naps, even if it is a short nap.
- Share Responsibilities: Prevent sleep deprivation and share evening responsibilities with your partner or a family member.
- Create a Sleep-Conducive Environment: So make sure it’s cold, dark and silent in your bedroom to encourage the best sleep possible.
- Practice Relaxation Techniques: Engage in relaxation techniques a few hours before going to bed, like reading a book, listening to calm music or taking a warm bath.
Post-COVID Considerations: Stress and anxiety over the pandemic can interfere with sleep. Good sleep hygiene and stress management can be helpful.
6. Pelvic Floor Exercises
Why It Matters: Pregnancy and childbirth may leave the pelvic floor weakened, which can lead to incontinence and pain in this area. This is what needs to be worked on for healing and health.
Steps to Take:
- Start with Kegels: You can try kegel exercises to strengthen your pelvic floor muscles. Squeeze the muscles that you use to stop urination, hold for a second or 2 and then release Repeat several times a day.
- Incorporate Postnatal Pilates or Yoga: Many of these programs incorporate pelvic floor strengthening exercises and can assist with rejuvenating muscle tone.
- Consult a Physiotherapist: If your pelvic floor issues are more severe, its recommended consulting a postpartum recovery-focused physiotherapist.
- Stay Consistent: Practice pelvic floor exercises to keep muscles strong for years to come.
Post-COVID Considerations: Poor mobility, and increased stress during the height of the pandemic can impact pelvic health. Doing regular pelvic floor exercises will help to counteract these effects and promote general healthy being.
It is important to take care of yourself post the delivery, for your body, mind and skin. During the course of the COVID-19 pandemic, our fellow organizations have faced heart health risks and mental illness concerns. When new mothers prioritize nutrition, gentle exercise, mental health support, healthy skin care and sleep even their pelvic floor they can better navigate the postpartum period.
Keep in mind, each recovery journey is different. Remember to always listen to your body and consult with a professional if needed. Allow for self-compassion and patience as you embrace this new chapter and remember that the best way to take care of your baby is by taking care of yourself.
Practical Tips for Implementation
- Set Realistic Goals: Set achievable targets, do not rush up everything. Start slow and make the progress gradually.
- Seek Support: Reach out to friends, family and health care provider.
- Stay Informed: Keep updated with reputable information and resources on postpartum care.
- Be Patient: Recovery is a process it might just take some time, so be patient with yourself as you go through this new chapter.
Inculcate these habits in your daily life, to make sure that you are not neglecting a single aspect of the post-delivery care and also will help you remain fit (physically) as well maintain a good physical, mental and emotional health after delivery.