Caring for a new baby while feeling sore, tired and stressed can be a lot to handle. Taking care of yourself is one of the best things you can do for your baby. Learn how you can stay healthy as your body heals and you adjust to your new life.
Postpartum care can be divided as
External care refers to the physical body such as dealing with the change in body shape, coping with breastfeeding problems like engorgement or sore nipples, caesarean incision or even hair loss issues.
Internal care refers to things like physical fatigue, body aches, afterbirth cramps, perinea pain or constipation problems.
Mental care refer to emotions such as anxiety, impatient, confidence level or low self-esteem due to hormonal changes that trigger us to be more sensitive during postpartum period
You need to take good care of yourself to rebuild your strength. You will need plenty of rest, good nutrition, and help during the first few weeks.
- Get plenty of rest. Get as much sleep as possible to cope with tiredness and fatigue. Your baby may wake up every two to three hours for feeding. To make sure you’re getting enough rest, sleep when your baby sleeps.
- Seek help. Don’t hesitate to accept help from family and friends during the postpartum period, as well as after this period. Your body needs to heal, and practical help around the home can help you get much-needed rest. Friends or family can prepare meals, run errands, or help care for other children in the home.
- Eat healthy meals. Maintain a healthy diet to promote healing. Increase your intake of whole grains, vegetables, fruits, and protein. You should also increase your fluid intake, especially if you are breast-feeding.
- Exercise.Your doctor will let you know when it’s OK to exercise. The activity should not be strenuous. Try taking a walk near your house. The change of scenery is refreshing and can increase your energy level.
Things to Remember
- Eat confinement food. Avoid cooling stuff such as cold drinks, fruits. Consume warming food like hot soups, hot non-caffeine drinks, stews or even some tonic wine.
- Do not diet. Have regular three meals with some snack breaks throughout the day
- Have ample rest. Catch up on short naps throughout the day
- Leave the house chores to your partner or helper and do not move around too much
- Have a postnatal massage for relaxation, reduce stress and also to ease the body aches
- Maintain proper hygiene especially on your caesarean incision or episiotomy. Take a quick hot bath once a day.
- Do not be shy to ask for help. Many new mums want to be a super mum but it is ok if you cannot cope everything fully. You should enjoy motherhood not to let stress takes over
- Have some personal time, Read a book or listen to some music.
- Try not to go out of the house too often or unnecessary to allow the body to recover faster
- Talk to other mums. You gain more knowledge and also make new friends