Post Pregnancy tips for new moms
Your post pregnancy body will go through more physical and emotional changes as it adapts to your new role of mom. Here are some post pregnancy tips that will help you in this new phase.
Baby’s here at last!
You may have already passed the pregnancy mark, but naturally, your body will take its time to go back to normal. Relax, and do not pressure yourself to recover your pre-pregnancy body quickly, like the celebrities that you see in the magazine. Not everybody can afford expensive treatments and personal fitness trainers and nutritionists!
You can expect a number of physical changes as your body recovers from pregnancy and starts to provide breast milk for your baby. During the period right after delivery, you may apply interventions or lifestyle changes to prevent obesity in later life.
1. The shrinking uterus
Your uterus has been stretched like a balloon and will take a few weeks to go back to its usual size. As your uterus contracts, you may feel cramping a bit like period pain.
2. Post delivery Bleeding
For the first 2 to 4 weeks after birth, you’ll have vaginal bleeding called lochia — it’s not a true period. Within the first 24 hours, it will be heavy and appear as bright red. Over the days, the colour will change to brownish red, and after a few weeks, it will be pinkish or whitish yellow.
If you breastfeed, you probably won’t get a period until you stop breastfeeding; otherwise, you’ll probably get a period 4 weeks after giving birth.
3. Haemorrhoids (Piles)
It’s quite common to get haemorrhoids after giving birth, but they usually disappear within a few days. Avoid getting constipated by drinking lots of water and eating plenty of fibre-rich foods like fruit, vegetables and wholegrains.
You can get medication for haemorrhoids from your doctor or pharmacist if you need relief.
“ To help avoid bladder leakage, continue doing your pelvic floor exercises every day. “
4. Weak pelvic floor muscles
Your pelvic floor muscles have had a work out over the last few months and they may be a bit weak. To help avoid bladder leakage, continue doing your pelvic floor exercises every day.
5. Breast milk production
For a few days after birth, your breasts will produce colostrum, a low-fat, high-protein liquid packed with important nutrients that your baby will need in the first 6 months of life, as well as antibodies. It is the perfect food for newborn because it can be easily digested by your baby. Breast milk usually kicks in 2 or 3 days after giving birth.
- On the first day, you will produce little colostrum, about 40-50 ml
- In the next couple of days, you’ll produce about 300–400 ml of milk a day and
- On the fifth day, this amount will increase to about 500–800 ml.
Healthcare professionals recommend breastfeeding if you can. It offers a number of benefits for both you and your baby. For advice on how to enhance this experience, read our breastfeeding tips for new mums to be. Important notice: Breast milk is best for babies. Before you decide to use this product consult your doctor or health worker for advice.
Benefits of breastfeeding for you are:
- helps you bond with your baby
- helps you return from your post pregnancy body to what your body was like before you got pregnant
- can help you relax by taking time out of your busy day to breastfeed.
Benefits of breastfeeding for your baby:
- contains important nutrients your baby needs to grow and develop
- provides protection against a lot of common health problems
- offers a cost-effective and convenient food supply.
With all the benefits obtained from colostrum, it is recommended that babies be fed exclusively on breast milk for the first 6 months. Its practice in the developing world still needs a boost, but its global prevalence shows more countries are starting to adopt this practice.Regardless, your decision should still be based on your own circumstances and medical advice.
“ Your baby should settle into a fairly regular feeding pattern and you can set up a daily routine around the feeds.“
Every baby has a different feeding pattern, so it’s a case of finding what works for you. Your baby’s intake may vary from 440 to 1220 ml. Babies who feed as they want should not worry you. When they stop feeding, it’s usually because they are full and not because there is no more milk left, unless your breast can only store a limited amount of milk.Your baby should settle into a fairly regular feeding pattern and you can set up a daily routine around the feeds. If you’re breastfeeding, it can take time to get the technique right. You will be able to detect signs when your baby is hungry, and accordingly respond to the cue. If you’re having problems, ask your midwife or breastfeeding specialist for help.If you’re not going to be around at feeding time, breast milk can be expressed with a breast pump and stored for use later.
A word about contraception
Use an appropriate form of contraception if it’s important you don’t fall pregnant again straight away.
7. Take care of your emotional well-being
It’s quite common to feel sad and weepy 3 to 4 days after birth. Hormones and tiredness are conspiring against you! However, if the mood worsens and continues for more than 2 weeks, speak to your doctor.Support for new mothers is vital. Read more about postpartum nutrition in your new journey.