How To Beat Postpartum Blues: Experts Share Tips New Mothers Must Follow Post-Delivery
Pregnancy is a transitional phase where a woman goes through significant changes. Not only before delivery, new moms tend to face various challenges post-delivery as well. It is of utmost importance to take care of the diet, weight gain, and mental health of new moms. The postpartum period starts immediately after the delivery, hence, the initial 2-3 months after delivery are crucial for both the mother and the baby. During this period, both the mother and the baby need utmost care as mothers tend to return to their pre-pregnant state. During this period, the mother bonds with the baby, breastfeeds, and has to go for regular check-ups with the doctor. As per research, postpartum care may be extended to over 7 months due to various issues such as physical and emotional exertion. We got in touch with Dr Madhulika Singh, Senior Consultant Obstetrician and Gynaecologist, at Ankura Hospital for Women and Children and Dr Nitin Gupte, Gynaecologist, at Apollo Spectra who share post-pregnancy tips for new mothers.Postpartum Care: “Pregnancy is a joyful experience but when talking about postpartum recovery, many women will be confused about how to go about it. Prompt postpartum care is beneficial for the new mother as issues such as constipation, jaundice, infections, urinary incontinence, and postpartum depression can take a toll on the mother's overall well-being, so new mothers must seek medical attention. Postpartum care does not just mean going for regular check-ups, follow-ups, and screenings but also adhering to a well-balanced lifestyle inclusive of nutritious food, exercise, doing stress-reduction activities such as yoga and meditation, getting quality sleep for at least 8 hours,” Dr Madhulika Singh said. Health Issues Post-Delivery: Dr Nitin Gupte shares that a new mother may encounter sore breasts, weight loss, blood clots, and urinary problems that can steal their peace of mind. Mental health issues such as anxiety, and mood swings can also be there. To manage postpartum mental health issues, seek professional support, talk openly with loved ones, and join support groups. Practice self-care through rest, nutrition, and gentle exercise. Prioritize mental well-being by acknowledging feelings and asking for help when needed. Early intervention is key to recovery. Prioritize Rest and Recovery: Childbirth, whether natural or via cesarean, takes a toll on the body. It’s vital to get ample rest to allow your body to heal. Aim for short naps throughout the day, as nighttime sleep may be disrupted by your newborn’s feeding schedule. Accept help from family and friends, and don’t hesitate to delegate household chores.Maintain a Healthy Diet: Nutrition plays a key role in recovery and breastfeeding. Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Stay hydrated by drinking plenty of water. Avoid excessive caffeine and sugary foods, affecting your energy levels and milk supply.Stay Active: Gentle exercise, such as walking or postnatal yoga, can boost your mood and aid physical recovery. Consult your healthcare provider before starting any exercise routine to ensure it’s safe for you. Regular activity can help improve circulation, boost energy, and reduce postpartum depression symptoms.Monitor Mental Health: The hormonal changes after childbirth can lead to mood swings and, in some cases, postpartum depression. It’s essential to talk about your feelings and seek support if needed. Join a support group, speak with a mental health professional, or confide in loved ones. Remember, it’s okay to ask for help.Establish a Routine: Creating a daily routine can provide a sense of normalcy and control. While flexibility is important, having a general plan for feeding, sleeping, and self-care can help manage the day’s demands. A routine can also help your baby adjust to a predictable schedule.Practice Good Hygiene: Postpartum hygiene is crucial to prevent infections. Follow your doctor’s instructions for wound care, whether it’s from a C-section or an episiotomy. Keep the perineal area clean and dry, and change sanitary pads frequently. Hand hygiene is essential, especially when handling your newborn.
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