This content is for informational and educational purposes only. Always consult a qualified healthcare provider.
Carrying a baby for nine months and then giving birth can take a lot out of you, which is why postpartum diet and fitness are so important.
This article will provide you with the best tips on postpartum diet and fitness to help you recover and feel much better.
Oh, and even if you’re still pregnant but want to know how to navigate things and understand how the postpartum diet and fitness work, this article is for you, too.
After an intense birth, you move to the stage of caring for your baby. Therefore, it is important that during this time, you take very good care of yourself, in fact, the best care of yourself. Which is eating healthy foods and exercising. So that you’ll be able to feed your baby with proper nutrition, and also have the energy to take care of your baby.
A very big part of your postpartum recovery is your diet.
Babies are sweet and cute, hmm, but while they’re in there, they can take, and take. Such as your stores of vitamins, fats, minerals, and all that good stuff in your body. So, after giving birth, a lot of mums are usually low in zinc, iron, vitamin B, and a lot of other things.
Which is why you need to eat foods that will replenish all nutrients in your body. Supplements are great, but food is crucial.
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Postpartum Diet Tips For New Mums
For the first few weeks or even hours after giving birth to your sweet baby, it’s best to eat foods that are high in fiber, collagen, fats, carbs, protein, and fruits rich in vitamin C.
Foods to eat to help with inflammation after giving birth
Bone broth
It is packed with many nutrients that will help your body recover after giving birth. Bone broth contains collagen, elastin, and gelatin, which are essential because they are going to help with tissue repair and help the cartilage in your bones.
During pregnancy or postpartum, your pelvis may undergo changes like shifting or instability due to hormonal changes. Also, tissues in your vagina can become stretched out, even your womb. Which is why these nutrients are important in your recovery process. It also contains iron, which can help, as many mums lose blood during labor.
And while being pregnant, too.
Eating bone broth can help with inflammation, because after childbirth, there might be lots of swelling in your vaginal area, and your ankles or other joint areas.
Other foods that can help with inflammation are:
- Turmeric
- Kale
- Broccoli
- Blue berries
They can help you with your recovery process so that the swelling reduces, and your body will be able to recover better.
Fiber
High fiber foods should also be a part of your postpartum diet. They can help you poop more easily, which can be helpful if you’re sore under. However, if you had a third or fourth degree tear or even had a C-section, it might be better not to eat as much fiber. Especially in the first few days. This is because super loose stools may irritate your perineum or the C-section incision.
But, after some days, it may be okay for you to add some good fiber to your diet.
Some fibrous foods like beans, lentils, popcorn as a nice snack, fruits, and veggies are good options you can add to your diet.
Fruits are a great addition to a postpartum diet, too
Vitamin C is also very important and beneficial for a postpartum recovery.
When someone is sick, the next thing people think about is taking vitamin C.
This is because Vitamin C boosts your immune system, which may help keep you from getting sick during your postpartum recovery.
Like it’s hard enough that you’re caring for your newborn baby, and yourself, so falling ill is not an option.
Uhh. Like, it is so not the time for that.
So, make sure you get your vitamin C from your meals.
Oranges and other citrus fruits, like berries, spinach, and dark leafy green,s have a good amount of vitamin C.
Proteins as well
Add proteins to your diet; they’re very important for postpartum recovery, including in a postpartum fitness routine to help build and repair muscle.
Lean proteins like:
- Salmon
- Walnuts
- Avocados
- Sardines
- Turkey
- Chicken breast
- Legumes
Healthy fats
Also, make sure you have enough healthy fats like omega-3s 3s which you’re gonna find in salmon, mackerel, sardines, walnuts, chia seeds, and flaxseeds.
Dump the thought that fats make YOU fat. Because it’s just not true.
If anything, they’re going to help you hugely during postpartum recovery, which helps improve the quality of your breast milk and gives you energy throughout the day.
Don’t forget to eat your carbs
Carbohydrates are also important in postpartum diets.
There are sweet potatoes, whole wheat bread, brown rice, oats, bananas, and healthy pastas, you can eat to balance your carb intake.
What about sweet treats?
Sweet treats aren’t bad; you can have them once in a while. You can eat some cookies, cake, and potato chips.
But the thing is, they shouldn’t be used as meals when you’re hungry. When you feel hungry, your body doesn’t need cookies, but some good whole meal to fill it up, so that you can feed and nourish your body, and do the same for your baby.
Postpartum Fitness Tips (Exercises for a Better Recovery)
If you’re wondering what exercises you should be doing during your healing and recovery postpartum period.
This is for you.
It’s much better to do exercises that are effective but won’t put too much strain on your recovering body.
Here are simple exercises you can start doing to start your postpartum fitness journey:
Walking
It isn’t only great for improving your physical health, but it is also good for your emotional and mental well-being. Walking gives you the chance to:
- leave the house
- Get some fresh air
- See people around doing their thing
- Connect with nature
- Walk to your favorite coffee shop or clothing store
Getting out and moving your body are very important during the early period after giving birth, and for your overall health.
Walking is super good for your body, as it can help prevent your body from creating any blood clots, as it helps with blood circulation. Which is very helpful, especially for a woman who had a cesarean birth operation.
It’s also a great way to introduce yourself as you start your fitness journey during your recovery process.
Core strengthening
It’s important to focus on core training because during pregnancy, your core goes through a lot. Because during those nine months, your abdominal muscles have been stretching as your belly has been stretching, and you’ve carried a lot of weight there. So, it’s really important that you train your core during your recovery period.
In this case, it’s not about doing crunches or sit-ups; try to avoid them, cause they put a strain on your abdominal muscles.
Core strengthening exercises like:
Transverse abdominis bracing where you activating your core muscles through breathing.
To do this:
Lay on a flat surface, take a deep but relaxed breath as you expand your uterus. While doing this, make sure you flex your pelvis, so your lower back is completely flat, with no gaps.
Then you exhale, but don’t completely breathe out, hold it for 4 to 6 seconds, then release. Remember to keep your core engaged during those seconds of holding your breath.
The transverse abdominis side-lying bracing is also a good way to strengthen your core. It’s the same technique with transverse abdominis bracing, but on your side, and not your back.
This exercise will help you strengthen one side more, and when you switch to the other side, it’ll do the same.
Kegels. You’ve just got to do them. They are a must-do for strengthening your pelvic floor. This is very effective for your postpartum fitness, because it helps you restore your body to work well.
If you can make it a part of your daily routine, that’ll be great too.
To do this:
Just imagine you’re trying to hold your pee or stop yourself from farting. That part you hold in, practice contracting, and those muscles. Tighten them for 7 to 10 seconds, or more if you can, and release them for the same time length.
You can do this 10 to 15 times in a row, and do it 3 times a day.
The bent-over fallout is also an effective way to improve your core control, which increases your abdominal strength and helps prevent lower back pain.
To do this:
Lay on your back, bend your knees, with your feet flat on the floor, and your knees hip-width apart from each other.
Then you drop one bent knee to the side, while keeping your other leg stable, and at your pelvis level. Do the same for your other knee.
And repeat it several times.
While doing this, activate your core muscles, tilt your pelvis inward, and draw your belly button (imagine there is a string attached to your spine), so it’s like you’re drawing your belly button down to the ground towards your spine.
But make sure there is no space in your lower back, because if there is, then you’re not engaging your core properly. You need to make sure your back is flat on the ground once you activate your core.
A bent knee single toe drop is also a great exercise to do when you’re recovering. It helps you focus on engaging your core and improving your hip and core balance.
To do this:
Lie with your feet on the floor, tilt your pelvis inward, and draw your belly button in, so you are engaging your core properly.
But, don’t let there be any gap between your back and the floor, keep it flat and nice.
Then you slowly and gently bring one leg down, tap your toe lightly against the ground, and slowly bring it back up. But, when you’re doing this, don’t move your other leg, keep it stationed.
Do the same thing for your other leg.
Wall sits
It’s really helpful in engaging and strengthening your pelvic floor after you’ve had your baby.
You can do it by sitting against the wall, as if you’re sitting in a chair… well, an invisible chair.
Make sure your back is flat against the wall. And while you do this, flex your pelvis.
You can start with 10 to 20 seconds, and do it 3 to 4 times.
These are some top-quality workouts for postpartum recovery. But as always, make sure your doctor has given you the go-ahead before you start any workout routine.
Lifestyle tips that will help you in your postpartum recovery process
1 . Do light exercise and avoid doing intense or vigorous workouts, as it may not be safe, especially in those first few weeks of childbirth.
2 . Hot water belly massage. Soak a towel or cloth in hot water, and gently massage your belly; it can help you a lot.
3 . Breastfeed your baby regularly
4 . You might want to buy and use a postpartum belly band, which helps with belly and back support. It also helps reduce pelvic pain and makes sure they’re soft and comfortable.
5 . Get enough sleep so you can have the strength to feed your baby.
6 . Don’t bend too much.
7 . Avoid lifting heavy loads all the time.
8 . It may be helpful if you eat several times a day, but in small portions, to help keep you full and energized.
9 . Take a hot bath to help you feel calm and relaxed.
10 . Taking a hot bath or hot water massage if your breast has been tender may be helpful.
11 . Have a lot of rest. After giving birth to your beautiful baby, you need to recover not just your body, but your mind too. Always listen to your body, don’t hesitate to ask for help, too. It can be your partner or family members.
12 . Take a lot of liquids like cornmeal porridge (also known as ogi or pap in some cultures). Also, oats, and let your oats be warm.
13 . It may be better to avoid cold drinks generally.
You’re doing so well, mama, don’t forget that!💕.
