Postpartum 16 weeks is the best period for recovery and comprehensive nutrition for the body. As long as the right diet, proper exercise and professional nursing can help the new mother recover her figure quickly in a short time without affecting normal breastfeeding, she can return to the workplace with a brand-new attitude!
What nutrition do you eat after childbirth, cultivate one's morality and raise one's health?
First of all, because new mothers want to breastfeed their babies, they must provide them with nutritious milk through a good diet. Secondly, as a new mother, it takes a lot of physical strength to take care of the baby. If you go on a diet at this time, your body will definitely be overwhelmed. At this time, new mothers should pay attention to the daily intake of no less than 2000 calories. If they can't breastfeed for special reasons after delivery, their calorie intake should be controlled within 1800 calories. To reduce the intake of edible oil and sugar and increase the intake of vegetables, it is recommended to eat more foods that are easy to feel full and have low calories, such as seaweed and mushrooms. Food is mainly meat, fresh fish, soybeans, tofu, milk and other high-quality protein food.
Replace meat with fish.
Fresh fish, especially white fleshy fish, has lower fat content and almost no cholesterol than other meats. Replace snacks with fruits.
If you want to eat snacks, choose some fruits, such as cucumbers and tomatoes. Replace 1/2+ 1+ 1/ with 1/2+1+1,and the optimal amount of breakfast, lunch and dinner is1/2 bowls. Eat more vegetables and eat less.
At this time, we should appropriately reduce the amount of staple food and increase the intake of vegetables and high-quality protein.
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New mothers should not eat spicy and warm food after delivery, such as garlic, pepper, pepper, fennel, wine, leek and so on. Spicy warm and dry food contributes to internal heat, which is easy to cause excessive internal heat, and symptoms such as sores on the mouth and tongue, constipation or hemorrhoids appear. And it will aggravate the baby's fire through milk.
Postpartum 1 week
Under normal circumstances, the second day after delivery, the new mother who gave birth naturally can walk first. However, for new mothers with caesarean section or large blood loss and low blood pressure, they need to rest for two more days before going to bed. The first week after delivery is the physical recovery period of the new mother, and more rest can restore her physical strength as soon as possible. At this time, new mothers can take advantage of the rest time of confinement, insist on breastfeeding, and consume fat tissue stored during pregnancy little by little to reduce the incidence of breast cancer and ovarian cancer. A large number of scientific practices have proved that breast-feeding can consume about 2092 ~ 3347.2 joules (500 ~ 800 calories) every day, and after one month, it will consume 62 760 ~ 10 04 16 joules (15000 ~ 24000 calories) more than the mother who does not breast-feed.
Six weeks after delivery
Although the mother who just gave birth to a baby should avoid fatigue, it is necessary to exercise moderately, which can eliminate the fat in the waist and buttocks and restore elasticity. Mother should exercise moderately every day, but not too often. When lying down, you can do some breath adjustment and anal contraction exercise, which can help regulate the body's blood circulation and exercise muscles! Breathing exercises lie on your back, put your arms behind your head, take a deep breath, sink your abdominal wall, and then exhale. Lie on your back when the anus contracts, separate your knees, and then forcibly close them, while forcibly contracting and relaxing * * *, and exercise the pelvic floor muscles to prevent muscle relaxation.
8 weeks after delivery
Generally speaking, abdominal muscle contraction and chest and leg movement can begin 6 weeks after delivery. Because lochia is unclean, we should pay special attention to metabolism in diet and exercise. But in the second month, the new mother can start body shaping, and pay special attention to increasing the functional exercise of pelvic floor muscles and rectus abdominis. Abdominal muscle contraction exercise (sit-ups) lie flat, hold the back of your head with your hands crossed, sit up with the strength of your waist and abdomen, touch your feet twice with your palm, and then lie down slowly, repeating 5- 10 times, which can be increased to 20 times when your physical strength is enhanced. Lie flat on your chest, put your hands flat on your sides, straighten your hands forward, straighten your arms to the left and right, then lift them until your palms meet, then straighten your arms and lay them flat down, and finally return to your chest for recovery. Lie flat, move your legs, lift your right leg to make it at right angles to your body, then slowly lower your legs and do the same action alternately.
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Local shaping plan: the most difficult thing for new mothers to recover after childbirth is the abdomen. Because the abdominal wall muscles are overstretched, the muscle elasticity is reduced, and the abdominal muscles will be seriously relaxed. In the second month after delivery, the new mother can adjust the body's metabolism and restore the elasticity of abdominal muscles through various small exercises.
Postpartum skin care plan
Women may face three major skin problems after delivery: dryness, dullness and yellowing, and long spots. However, postpartum skin is very sensitive, and strengthening maintenance at this time is a great opportunity for skin repair. After delivery, you can wash your hair and take a bath as usual, and adhere to the correct cleaning method, which can * * * blood circulation and accelerate skin recovery!
Wash your face correctly to improve edema.
Wash away the dust and dirt on the skin surface with warm water first, open pores, and then cooperate with cleansing products, gently circle from the middle to the outside with your fingertips. Pay special attention not to rub hard when washing your face, which will hurt your fragile skin after delivery. Washing your face with cold water can tighten your pores. Alternating hot and cold can not only clean the skin, but also promote facial blood circulation and improve edema. Hold the shower tightly and wash it with warm Jiang Shui instead of bathing, so as not to cause reproductive organ infection. Ginger has the functions of sweating, cooling and refreshing, and can relieve fatigue, fatigue, anorexia, insomnia, abdominal distension, abdominal pain and other symptoms. Ginger also has the function of strengthening the stomach and appetizing. You can use your fingertips and scalp when washing your hair, and dry it immediately after washing to avoid being hit by cold air. When washing your hair, the water temperature should be appropriate, not too cold, and it is best to keep it at around 37℃. Dry your hair in time after shampooing. Wet hair will take away a lot of heat from the scalp, causing the scalp blood vessels to contract suddenly after catching cold, leading to persistent postpartum headache.
Postpartum body hydrotherapy nursing
The new mother has to shoulder the task of breastfeeding every day, and the mental and physical pressure is getting bigger and bigger. At this time, they might as well enjoy the body often, which can not only relax their mood, but also promote the excretion and circulation of lymph and help the rapid recovery of body functions. It is suggested that new mothers take physical or instrument care according to their own health status, but after the wound is recovered 4 months after delivery and 6 months after caesarean section. If you are still breastfeeding, you should avoid instrument care.
The health care of the ovary is a woman's second face. Generally, women can do ovarian maintenance from menarche. New mothers should also pay attention to this aspect of maintenance after delivery, which can not only regulate women's hormones and endocrine, increase skin elasticity, maintain hormone balance, but also improve women's physiological state and achieve the purpose of delaying aging and delaying menopause. A more indispensable nursing project after delivery is breast dredging. If a woman suffers from hyperplasia of mammary glands, the best time for treatment is lactation. During lactation, impurities in mammary duct will be excreted with milk secretion due to metabolism. At this time, dredging the mammary gland can quickly eliminate toxins in the body, which is beneficial to the appearance of the chest and avoids causing diseases after middle age. Detoxification * * * From ancient times to the present, women have to sweat after giving birth to their children for a full moon. This statement has scientific basis, because after the stressful, painful and tired process of childbirth, women's muscles and bones are wide open, their vitality is insufficient, their vitality has not yet recovered, their body resistance has decreased, and some metabolites are attached to the skin surface. Postpartum sweating can not only expel bacteria and viruses, but also completely eliminate moisture and cold stored in the body through sweating. Postpartum new mothers are easily invaded by bacteria or viruses. If you are not careful, exogenous pathogens such as wind, cold, heat and humidity will invade the human body, and it is difficult to discharge them, resulting in various symptoms of postpartum wind. Therefore, lymphatic detoxification, hot stone nursing or ion meridian health care can be used to help promote blood circulation, dredge meridians, and make the whole body sweat uniform and thorough, so as to play a role in replenishing qi and blood, dispelling cold and dredging collaterals, promoting lactation, thoroughly expelling cold and toxin, and eliminating edema.
Postpartum striae gravidarum nursing
Many people say that stretch marks are the baby's first gift to his mother. It is said that more than 90% of mothers will have stretch marks, and April-June after delivery is the best time to eliminate stretch marks. New mothers also choose plastic waist and abdomen belts to restore their bodies after childbirth. But how to do it without affecting breastfeeding? Starting from 4-6 months after delivery, new mothers can choose some healthy physics courses to achieve the goal of slimming, and they can recover their slim figure in 30-45 minutes at a time.