One month is gone! You will find it too hard to remember any time you spent without the baby. Are you like all those new mothers who hardly find time for you amidst taking care of the baby, and looking after other chores? It is essential. Steal a few minutes from your daily routine to care for yourself.
Don’t have the rage to get fit
Read the above given point again if you trying to lose the post pregnancy weight. The bitter fact is, the realism is tampered, by the celebrity mommies and the media that makes great deal about losing weight in a few weeks after child birth. Don’t let them fuel you. It is nowhere near the real life of the mommies. Don’t expect you to wear that skinny jeans or get fit into the designer salwar suit your hubby gifted you when you declare your pregnancy! Quit the feeling of being compelled to lose weight immediately. It will come to you naturally.
It doesn’t mean you should stay put with baby at home. Be gentle on you and worship your body.
- Do deep breathing exercise for 15 to 20 minutes a day.
- Enjoy meditation.
- Take a short walk of 15 to 20 minutes in outdoors.
Be watchful on how much you eat. You are likely to eat only healthy and nutritious foods choices as long as you breast feed the baby. You will naturally develop the habit of eating healthy for the sake of baby. No high impact exercises are suitable for the mommies until 4 to 6 months after childbirth.
Drink a lot of liquids and stay hydrated
If you are breastfeeding, you are likely to go dehydrated if you don’t drink sufficient liquids during this month. You may want to drink more water and hydrating liquids to prevent getting exhausted. So, immediately before or after feeding your baby, drink a glass of water. This is an easy way to stay hydrated.
Get oil massage once in every 10 days
It is an old-age practice to apply warm oil all over the body and bathe the new mothers. Oil massage has a lot of befits to the body and the mind.
- Get rid of toxins
- Reduces body heat
- Hydrates and lubricates muscles, tissues and ligaments
- Strengthen the bones
- Reduces stress and depression
- Good for skin and hair
- Promotes good sleep
All you need is night sleep
Do you still sleep like a baby? You are wrong mommy! It is no doubt you are still deprived off sleep. Still, this is the right time (probably after 6 weeks) to schedule a sleep pattern. You cannot sleep like anytime with your baby. It is bad for your health. Plan to develop a sleep routine and enjoy the good night sleep.
Since you heavily bleed for the first weeks after childbirth you are likely to ignore the urinary incontinence post delivery in the first month. Every 1 in 4 women after delivery experience urinary incontinence. Sneeze, cough, laugh or stretch, the urine leaks.
This is a major concern for many mommies once they sense it. Don’t panic, this is a temporary phase and it will resolve on its own. This is due to weakened, stretched, enlarged and distended uterus during pregnancy. And even the sphincters don’t support you. You shouldn’t do any exercise until your pelvic floor is toned fully.
Don’t start any exercise to reduce the bloated stomach and try to tone your body or control urine leakage. It will lead to urinary incontinence in the future.
Go out and breathe fresh
Across many cultures and traditional practices, new mothers are not allowed to step out of the house until 30 to 45 days after child birth. Some of these customs are literally backed with scientific evidence.
- A new mother is vulnerable to infections
- Tired and sore body can become more tiresome in the outdoors
- Going outdoors may increase back pain
So, after a month or so, you can literally go out and breathe fresh air. Take a short walk to the grocery shopping, plan for a movie or so. Make sure going out doesn’t make you exhausted.
Self care is more important in this phase for you. Your baby has grown up a little and you are almost used to breast feeding. You can regain your health and fasten the recovery process only you show some care on you. It will make you less irritated, prevent self criticism, supports recovery process and protect from postpartum depression.
Here are few things, I’m stating about self care after first month of baby delivery. While you cannot literally follow everything, try to find what you can fit in and recognize what you need! That’s it.
- Physical care – (this is not about sleep or grooming), get adequate rest, eat right, healthy and nourishing foods and start with mild exercises like walking, simple breathing exercise, etc.
- Develop proper support system – Whether you at your parent’s home or live with your partner after delivery, make sure you have people to support you around. It is really hard to take care of the baby without family support.
- Don’t hide your negative feelings – it is quite normal to feed bad about many things many times. See, your baby has jumped into a new world without any warnings and she is adjusting in this massive world. So, you could see a lot of negative aspects and just express it.
- And yes, always try to show up positively and focus only on positive feelings to the maximum extent possible.
- Mothering is full time job with no timely breaks. Take breaks and you can spend a couple of hours apart from your baby. There is no harm and it won’t certainly affect the baby. Just make sure you fed the little one before you head out. Give you some time off daily.
- Nourish and nurture yourself with what you love. As said earlier, watch the favorite movies or read the books you longed for. You can never get so much rest and leisure other than the first few months of baby birth. Use it wisely.
- Postpone all major changes you plan in your life. Moving to a new home, taking job, or any other thing, just postpone it to couple of more months.
Postpartum depression is likely to hit you when you find yourself too low and unable to care for you. It is generally treatable but should be addressed at the earliest possible. However, just by seeking help from family and delegating the work, you can easily manage the chores.
A checklist on your health!
- Do you still have back pain? – Get massage, apply warm compress and talk to your talk about it to get it resolved.
- Bloated stomach (not talking about heavy abdomen) – your diet may be the culprit. Get cumin, Carmon, ginger and garlic in your diet.
- Stomach pain (for C-section mothers) in the region where the surgical cut was made? Don’t carry heavy weights or do heavy work that make you exhausted. You still need a lot of time to heal yourself.
- Managing hair loss – Hair loss is common during this phase. Change in hormones and your regular routines are the major culprits. Follow hygienic practices when it comes to hair care. Use mild shampoos to wash your hair.
You body in the end of the second month
There will some positive and promising changes you are likely to experience during the second month after child birth. You will have a visit to the doctor during 6th week.
- The uterus will fully contract and get back to the normal size
- No more bleeding (At least by the end of 2nd month), if bleeding still persists, talk to your doctor.
- There will be no sign of infections and any scars you would have healed fully.
- The stitches would have dissolved and you don’t feel any discomfort or abnormality. If it persists, talk to doctor during the visit.
- You could have better bladder control, normal urination and no more constipation (mostly).
- While some of you might have lost weight, some might have gained it. Just take it easy and you have a long way to go.
No more swollen genitals and vaginal dryness