Nana officially returned to work after the birth of her second child.

This is also her first public appearance after giving birth to a second child.

It can be seen that Nana's postpartum state is still very good.

Although not as fast as before pregnancy.

But as an old woman,

It's good to be in the present state 3 months after delivery!

Postpartum recovery is a concern of many mothers.

It is also the most urgent thing!

But I want to say to all postpartum mothers

Postpartum recovery should be gradual.

We should eat healthily on the basis of ensuring nutrition.

Exercise correctly on the basis of ensuring safety!

So you can recover well and quickly after delivery!

Prepare for postpartum recovery

1, eat on time

Once you get home from the hospital

The normal life of mothers has been disrupted.

It may be difficult to sit down and eat when you are taking care of the children.

But remind yourself-eat on time every day

Provide stable energy for the body.

A regular diet won't make you hungry

It is easier to eat junk food when you are hungry.

Set alarm clock

Remind yourself when it is time to eat!

2. Let the family participate more.

Taking care of babies will keep mothers busy.

Ask your family for help when necessary.

Although it's just to help prepare food.

It also takes a lot of effort!

Communicate with family.

Let them prepare healthy food as much as possible.

Step 3 prepare some healthy snacks

It is difficult for new mothers to get enough sleep after delivery.

Mothers who are busy taking care of their children during the day are more likely to go hungry.

Especially nursing mothers.

Prepare some healthy snacks at home.

Good snacks are:

Dip in yogurt and cut fresh fruit.

Boiled eggs, etc!

4. Don't go on a diet too early.

Talk to your doctor about a reasonable calorie intake.

One of the benefits of breastfeeding.

It's about 500 calories a day.

So that the body can produce breast milk.

You need 2200 to 2400 calories a day. )

If there is no breastfeeding,

Mom needs to consume 1900 to 2200 calories every day.

Avoid reducing excessive calories in the early postpartum period.

Because the body needs a chance to recover after childbirth.

Eat a healthy diet

1, keep moisture

Drink at least 13 cups of 240ml water every day.

Especially nursing mothers.

Form the habit of drinking water.

Or consider taking a bottle of water.

This will keep you hydrated all day.

Drinking water can prevent constipation.

Help the body recover from childbirth.

Milk, juice and tea are also considered as daily liquid intake.

Limit the amount of juice you drink.

Because fruit juice has a high sugar content.

Step 2 supplement omega-3 fatty acids

Omega-3 fatty acid is a healthy fat.

Things like docosahexaenoic acid and eicosapentaenoic acid are usually found in seafood or supplements.

Before taking any supplements.

Be sure to consult a doctor.

Studies have shown that the intake of -3 fatty acids

Can reduce the risk of postpartum depression.

You can eat salmon, cod,

Tuna or sardines to get -3 fatty acids.

You can also take fish oil to get health benefits.

If you choose to take supplements,

If you are breastfeeding

Then find one containing 625 mg DHA.

And 4 10 mg of EPA.

If you are not breastfeeding, choose 300 mg.

Before starting to take any supplements

Remember to consult a doctor first!

3. Eat protein in dinner and snacks.

Many snacks or convenience foods.

-Rich in carbohydrates.

Can quickly replenish energy.

But you need to add protein to snacks and meals.

This will make satiety last longer.

And can give you a more stable energy supply.

Good sources of protein include

Peanut butter, eggs, yogurt, cheese

Step 4 eat foods rich in iron

Most mothers can.

Get enough iron from a balanced diet

The body needs iron to help it.

Recover from blood loss in childbirth

If you feel particularly tired, dizzy or weak

It is also important to increase iron intake.

Eat more foods with high iron content.

Such as green leafy vegetables, lean meat, tofu and fortified grains.

If you lose too much blood during childbirth,

Or have given birth more than once in the past two years.

The doctor may suggest iron supplementation.

5. Consume more fiber

When the body returns to its pre-pregnancy state

Your body will undergo great adjustment.

Prevent constipation

Ensure adequate fiber intake.

Intake fiber

Eat a few servings of fresh fruit every day,

Vegetables and whole grains

You can also discuss taking fiber supplements with your doctor.

Good fiber sources include

High-fiber cereals, beans, berries and dried fruits!

Ready to exercise

1, don't exercise until your body is ready.

The doctor suggested:

You have to wait at least six weeks to exercise after giving birth.

But if it's a normal delivery,

There were no delivery complications, such as tearing and lateral incision.

You can start light exercise slowly.

A mother knows her body best.

As long as your energy is restored.

Just walk around the house and do puerperal exercise.

Mom's exercise suggestion for caesarean section is behind!

Step 2 talk to the doctor

If you have any concerns about postpartum recovery exercise,

-Please consult a doctor.

The doctor will tell you when it is safest to start exercising.

Or have any discomfort after exercise.

You should also tell the doctor in time.

If bleeding or pain is found after or during exercise

Please see a doctor at once!

Step 3 wear a supportive bra

Postpartum breast-feeding breasts will become bigger and tender.

Be sure to support yourself when exercising.

Wear the right size bra.

It is also necessary to put an anti-overflow pad to prevent milk leakage.

You can also feed or suck some milk before exercise.

High-intensity exercise leads to lactic acid accumulation in breast milk.

Breast milk will become slightly sour.

Some babies may reject this taste.

Suggestion: Try to reduce high-intensity exercise and exercise moderately.

Or wait 2 hours after exercise before feeding.

You can also squeeze some milk!

Exercise after caesarean section

1, wait patiently for your body to recover.

You have to wait six weeks after caesarean section.

Six weeks is enough time to recover.

But it depends on everyone's recovery.

Remember: don't force yourself to exercise until you recover.

Caesarean section is a major abdominal operation.

Doctors have to cut through many layers to reach the baby.

This means that the healing process will be complicated.

Treatment of recovery after caesarean section

As serious as any other major operation!

Step 2 do low-intensity exercise

After caesarean section recovery

Exercise should start with low-intensity exercise.

Don't run too much or lift weights.

Slowly return to normal physical activity level.

Remember: before you get the doctor's permission

Avoid any exercise!

Caesarean section has the risk of suture breakage.

Low intensity and low intensity exercise

It is a good choice besides comprehensive exercise!

Ask the doctor if he can go out for a walk during his recovery.

Because it can help you recover faster!

3. Pay attention to your health after operation.

Take care of yourself after caesarean section.

Don't force yourself even if it is a little thing.

Such as weightlifting or sit-ups.

From lying flat to sitting up, roll sideways first.

Then push yourself up.

This will help to keep the abdominal muscles relaxed.

Avoid pulling stitches.

By slowly recovering the body

You can resume normal exercise faster!

Do low-intensity exercise

1, do several groups of Kaigl every day.

Whether it's a natural delivery or a caesarean section.

As long as the wound doesn't hurt, you can do Kegel exercise.

Kegel exercise is a sharp weapon to get rid of urinary incontinence

It has been popular abroad for decades.

And you can do it anytime, anywhere.

It only takes 5 minutes every day! The specific method is as follows:

Tighten the muscles near the vagina and anus

I feel like I'm holding my urine. Hold on 10 second.

Then relax slowly. This is 1 time.

Do three groups in a row every day, 20 times in each group, and it will be fine.

Stick to 1 month and you will feel the effect!

2. Try pelvic lift.

Don't do sit-ups

Will overstretch the abdominal muscles.

Try pelvic lift.

Lie on your back on the floor and bend your knees.

Feet spread out on the floor, shoulder width apart.

Then gently lift your hips off the ground.

Until the back is tilted in a straight line through the knees.

Hold this position for a few seconds.

Then gently put your body back in place.

Repeat this action for three groups, each group 10 times.

Don't raise your hips above your ribs.

Because it will reduce the effect of exercise!

At first, you can narrow the promotion range according to your physical condition.

Remember: do your own comfortable exercise!

Step 3 take a walk

Walking is also a good way to exercise.

It is also the best way to go out and breathe fresh air.

Put the baby in the stroller

Enjoy the time together.

Walk around the block every day.

Then gradually increase it to twice.

If you start to feel any discomfort or fatigue

You can go home and relax at any time.

Before full recovery and recovery

Don't walk or jog!

Step 4 swim

Swimming is an excellent low-intensity exercise after childbirth.

Soak in the swimming pool for 30 minutes to 1 hour.

Swim slowly and gently

Even swimming can be overdone.

So be sure to listen to your body and relax.

Note: Get the doctor's permission before swimming.

Only after the postpartum hemorrhage stops.

If you have a caesarean section,

You must get the doctor's permission before swimming.

Because the suture must be healed before soaking in water.

5. Take your time with high-intensity exercise.

Wait a few months before doing full-scale high-intensity exercise.

The first two to three months after delivery.

It is best to insist on low-intensity exercise.

Go fast, not sprint.

Don't lift weights or do strenuous aerobic exercise.

Choose several sets of improved aerobics or yoga.

Even if you exercise during pregnancy.

You should relax, too!

Slowly return to more strenuous exercise.

Remember, at least three months after birth.

Postpartum joints will still be a little loose.

So be careful when doing low-intensity exercise.

Don't trip and fall when you walk!

Tip:

There is a mother who insists on exercising during pregnancy.

Postpartum exercise will be easier!

Avoid abdominal exercise for 2-3 months after delivery.

Such as sit-ups, sit-ups, and flat support.

Abdominal core muscles—

Can't recover enough to cope with these types of sports.

When rectus abdominis is not fully recovered

No belly rolling!

Warning:

Exercise is the most effective way to lose weight after delivery.

Exercise can lose the weight gained during pregnancy.

Restore muscle tension and improve energy level.

Fight depression and anxiety, and relieve the pressure of having children.

But postpartum exercise should not be rushed.

Exercise safely on the basis of ensuring comfort!