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How to Ease Your Postnatal Recovery in 3 Simple Steps

Congratulations! You've just navigated one of the most demanding phases in a woman's life - nine months of pregnancy leading to the miracle of childbirth! Now, it's crucial to prioritize self-care to ensure your mind and body fully recuperate from the incredible journey you've just undertaken.

3 mins to read Jun 5, 2017

Pregnancy and the accompanying changes can significantly impact a woman's body. As you embark on caring for your newborn, you're encountering a new set of challenges.

During this period, many women experience postpartum blues. Hormonal shifts, adjusting to new roles, and fatigue can contribute to postpartum depression. If you're grappling with feelings of sadness or anxiety after childbirth, reaching out to your support system and seeking professional help is vital. Your mental well-being is as important as your physical health.

Even if you feel fine, recognize that your body requires special attention. Here are some tips for postnatal care to help you bounce back to optimal health:

  1. Take all the rest you can get

Feeling tired all the time? It's understandable. After all, bringing a new life into the world is demanding! Additionally, caring for a newborn around the clock adds to the fatigue.

Listen to your body and rest when needed. Whenever possible, take short naps or ensure a good night's sleep. Rested mothers have more energy to care for their babies. Although sleepless nights are inevitable, especially during the initial months of frequent feedings, seize any opportunity to rest when your baby sleeps. Don't hesitate to seek assistance from your support network. Remember, it takes a village to raise a child, so allow others to support you.

  1. Maintain a Nutritious Diet

Now that your body is recovering, providing it with the right nutrients is essential. Your postnatal diet should include:

  • PROTEIN - A good postnatal diet should provide you with sufficient amounts of protein. Protein is important because it helps repair your body tissues and speed up chemical reactions needed for recovery.
  • CALCIUM - You also need to be taking foods rich in calcium, because your bone density may have dipped a little after pregnancy and childbirth.
  • IRON - Lastly, remember that you've lost a lot of blood during childbirth, so it's important to load up on iron – an essential ingredient for blood production.

Eat small, frequent meals throughout the day to maintain energy levels. Opt for healthy snacks to prevent hunger and avoid unhealthy eating habits. Stay hydrated by drinking plenty of water, even before feeling thirsty.

  1. Take it slow

Recovery is a gradual process, so avoid rushing it. Be gentle with yourself to prevent adding stress or exhaustion. Refrain from strenuous activities and delegate household chores. Avoid heavy lifting and opt for light exercises like Kegels or floor bridges to strengthen pelvic floor muscles.

Remember, every woman's recovery journey is unique, and it's normal to progress at different rates. Avoid comparisons and focus on your own pace of recovery. Prioritize rest, practice self-care, and allow your body to heal at its own pace.