A big Congratulations!

You've finally made it through nine months of pregnancy and countless hours of labor, and now you're a mother!  

You could be a mother of two or more children. Yet, each pregnancy is distinct from the next. And, you are born like a new mother each time!

The transition from each pregnancy to postpartum brings with it a variety of new questions and health concerns!  

Your body has just accomplished one of the most incredible feats: it carried another human life inside.

You're undoubtedly thrilled to be home with your new baby after nine months of waiting. During the coming weeks and months even for the first year you'll be providing a lot of your attention and energy on your little one, but don't forget to look after yourself as well.

বাচ্চা তো হয়ে গেসে অনেকদিন হোলো, কিন্তু তোমার ওজন কমছে না কেন?  

এতো শুকিয়ে যাচ্ছ কেন দিনদিন? বাচ্চা কিভাবে খাওয়া পাবে!

A new mother may need to hear these two types of lines after giving birth of her baby.

Why?

Because it can take several months to fully heal from the exertion of pregnancy and childbirth. While many women feel mostly recovered within six to eight weeks, for some women, it may take longer. Currently no research hasn’t identified any fixed healing period after childbirth  

Due to the slow healing process, most mothers end up not being their pre-baby self for months, even for years! You may feel as though your body has turned against you during this period.  

Why is postpartum nutrition so important?

Think this: the extra weight and fat, fluid, cells, and blood you carried around for nine months all for your baby. You survived through labor or c section, you started breastfeeding, nurturing newborn and now you're dealing with sleepless days and nights! 

How much you've been through since your pregnancy.

Taking care of your body during the postpartum time is critical for your own health as well as the growth and development of your baby if you're breastfeeding.

Here are just a handful of the advantages of eating healthy after giving birth.  

It has the potential to hasten your recuperation. A nutrient-dense diet rich in complex carbohydrates, fiber, healthy fats, protein, vitamin and mineral as well as appropriate hydration can aid your body's healing process.

It encourages the production of milk. What you eat and drink has a huge impact on the amount and quality of milk you produce.

While breastfeeding, your body must receive enough nutrients to meet both your body's needs and the demand for milk production.

It promotes general well-being. As a busy parent, you'll require 24/7 stamina, which can be supported by a well-balanced diet.

To avoid bone loss, replace your iron stores, avoid hemorrhoids, and much more, follow a balanced postpartum food plan. That's not to say you can't fulfill your sweet tooth or go on a junk food binge! (of course, you can enjoy these in small portions!)  

Here are some tips that can help you to get back your pre-baby self again.

1. Mommy diet

A well-balanced diet for a breastfeeding mother is nearly the same as for anyone else, but the portion size will be different. It'll include items like -  

• Good quality protein 2-3 times per day such as meat, poultry, fish, lean meat, eggs, dairy, nuts, beans and seeds;
• three servings of vegetables, including watery dark green and yellow vegetables per day (1 serving = ½ cup of cooked vegetables);
• two servings of fruit per day (1 serving of fruit = 1 cup of raw or cooked fruit/ 1 cup of 100% fruit juice/ ½ cup dried fruit);
• whole grains such as whole wheat breads, pasta, cereal and oatmeal;
• lots of fluids.  

According to the Centers for Disease Control and Prevention (CDC), you should aim to consume between 2,300 and 2,500 calories per day (500-600kcal extra than normal diet while you are on exclusive breastfeeding)

You'll know based on factors such as your height, weight, and level of activity. Consult your doctor or a dietitian to determine how many calories you'll need to uphold your breastfeeding journey well. Continue taking your prenatal vitamins while breastfeeding.  

Even if you do not breastfeed your child, you will require a balanced diet (300-500 kcal less than a breastfeeding mother) to heal your body at the right speed.

For many women, cutting carbohydrate intake is their go-to method of weight loss after child birth, but this is not the healthiest long-term strategy. It is critical for new mothers to consume carbohydrates for a variety of reasons, including the production of breast milk, mental well-being, and the regulation of hormones.

Loss of weight

According to studies, mothers who exclusively breastfeed burn an additional 500 calories per day, which is the equivalent of skipping small meals or a large snack, or doing 45–60 minutes of moderate-intensity physical activity.

Breastfeeding mothers were 6% more likely than non-exclusively breastfeeding mothers to return to or fall below their pre-pregnancy weight.

It’s the dual benefit of breastfeeding! At the same time, you might eat more and lose weight.

New mothers typically lose 4.5 pounds of baby weight each month. You may be tempted to speed up the process by going on a diet, but this is a bad idea. If you eat less than 1,800 calories a day, you'll feel lethargic and depressed.  

When you are handling a newborn, not getting enough sleep at night and throughout the day, caring for the baby, and repairing your body (even if you aren't breastfeeding) all require more calories than a usual adult diet.

5 Tips on healthy eating for new mom

• Keep yourself well-hydrated at all times. Aim for 6-10 glasses of water a day. You are encouraged to drink milk, fruit juice, and various shakes to meet your fluid requirements.
• Keep a supply of nutritious snacks on hand at all times. Prepared fruits and vegetables in the fridge make it more likely that you'll reach for them instead of chips or cookies when you're craving something sweet.
• Lean meat, poultry are top sources of iron and protein. Fish include a variety of essential vitamins and nutrients including EPA and DHA- important for kid’s brain development. World Health Organization (WHO) recommends that pregnant and nursing women should consume 300 mg of DHA per day or more, either through eating fish or taking an omega-3 supplement. (https://omegaquant.com/heres-what-you-need-to-know-about-omega-3-while-breastfeeding/)
• Eat a lot of dark colored leafy vegetables! Dark leafy greens like carrot, kale, spinach, and tomato are loaded with nutrients, especially calcium. They also contain phytoestrogens, which may help increase breast milk production if taken in large quantities.  
• Nuts, particularly raw almonds, are high in protein and calcium. Many nursing mothers choose to consume almonds or consume almond milk in its various forms.

Restrictions

Some types of seafood should be consumed in moderation, and it is also recommended for breastfeeding mothers to limit their caffeine intake.  

The mercury found in most sea fish builds up in the flesh and can be passed from mother to child via breast milk. A breastfed infant's brain and nervous system may be harmed as a result.

Women who are breastfeeding (as well as pregnant women and women of childbearing age) should follow the FDA's advice of eating a variety of fish.  

As long as the mother's intake is low to moderate, caffeine passes from her to her baby in small amounts through breast milk (about 300 milligrams or less per day, which is about 2 to 3 cups of coffee).  

2. Guard your mental health

Bringing a new baby to your family can be a joyous occasion, but it can also be a stressful one!

One in eight new mothers suffer from postpartum depression after giving birth according to research. To learn more, see our blog

Engage in positive self-talk

Being a new mother is both exhilarating and challenging. Depending on your demeanor, there will be days when you feel like you've accomplished a lot and days when you'll be left wondering what the point of your existence is!

Being a mother is, in many ways, a form of on-the-job training.  

You may be able to overcome your negative feelings by becoming your own greatest advocate and allowing yourself to be a beginner in the field of parenting.

Positive self-talk, according to Positive Psychology, is all about communicating and expressing compassion and understanding to yourself.  

You can replace a negative message with a more positive one if you say something positive. You can also repeat a mantra to yourself, such as "I am a terrific mom," "I'm always doing the best I can, and that is enough,"  

Or, "Baby and I are doing well, and I am very blessed."  

The more inspirational and cheerful things you say, the more likely you are to believe them.

Invest in your own well-being

Self-care is essential for everyone's mental health, but it's especially important for new mothers. You don't have to spend a lot of time at the spa or go to the gym every day to feel better holistically.  

You can plan "Me time" on a daily basis for at least 15 minutes. As your child grows older, you'll have more time to devote to self-care activities.

While your baby sleeps, try out some new facial masks, relax with a nice cup of tea, or read a book when you get a break.

Don’t hesitate to take a break. You deserve it!

Make sleep a priority

New babies up to 2 years are renowned for disturbing their parents' sleep!

Sleep deprivation can exacerbate emotional reactions and negative feelings. It hampers regular work life balance and productivity as well.  

Try to find a trusted friend, family, or babysitter to watch your child while you sleep. Make getting enough sleep a top priority on your bucket list.

Be kind to yourself

Don't use social media to make snap judgments about your appearance.  

The vast majority of what you see is unrealistic and can only be accomplished with a little help.  

Don't rush the process of getting used to a new baby. Take your time (as some major lifestyle has changed).

3. Feeding your baby

Breastfeeding is beneficial to both the mother and the child.

The American Academy of Pediatrics (AAP) recommends that children be breastfed exclusively for the first six months of their life.

According to WHO, because of the numerous advantages, breastfeeding should be encouraged until a child is two years old, if possible.

Breastfeeding is better for mom's health in the following ways: 

• Helps mom lose weight more quickly after delivery by burning an additional 500 calories per day to establish and maintain a milk supply.
• Stimulates the uterus to contract and return to its normal size.
• A lower risk of postpartum bleeding, infections, anemia, and depression, as well as a more positive mood after childbirth.

Breastfeeding is better for a mother's emotional health in the following ways: 

• Breastfeeding releases the naturally calming hormones oxytocin and prolactin, which help the nursing mother cope with stress and feel good.
• Breastfed children cry less and get sick less as children.  
• Traveling with a baby while breastfeeding is a lot less stressful. Breast milk is always clean and at the correct temperature.
• Breastfeeding encourages more skin-to-to-skin contact, as well as holding and stroking of the infant. Many people believe that early affectionate bonding helps children and adults avoid social and behavioral problems in the future.

4. Exercise

Whether this is your first, second, or fourth time around the postpartum block, your post-baby body is likely to be very different from your pre-pregnancy self (after all, you did just give birth to a child!).

However, if you want to get moving again, you might be wondering whether it's safe to resume exercise and what types of activities are best in the weeks and months following childbirth.

Exercise, in particular during the postpartum period, has the ability to: strengthen and tone abdominal muscles that were stretched during pregnancy, increase your energy, encourage better sleep, and aid in the loss of any excess weight gained

According to a 2017 review of studies, light-to-moderate intensity aerobic activity (such as walking) during the postpartum period can also help with mild to severe depressive symptoms.

Guidelines of Postnatal exercise

According to the American College of Obstetricians and Gynecologists (ACOG), The type of pregnancy and delivery you had are the most important factors to consider when deciding on an exercise start date.

• In general, if you had a normal pregnancy and delivery, you can begin exercising as soon as you are ready. This could happen as quickly as a week after giving birth for some women. (However, it's fine - and entirely natural - if you need more time!)
• If you had a cesarean section or other issues or severe vaginal tears, you'll need to consult with your doctor to figure out when it's safe to resume exercising.  
• In general, you'll have to wait a few weeks before starting an exercise routine again, so take advantage of some guilt-free rest, rehabilitation, and relaxation? (At least as much as is possible with a newborn!)

To maintain a healthy weight, try to be active for 20–30 minutes each day. Try simple postpartum exercises that target major muscle groups, such as the abs and back, when you first start exercising after giving birth.  

If you find that 20 minutes is a bit much, try cutting it down to 10 to 15 minutes twice a day. Take a 15-minute walk in the morning and 10 minutes of easy yoga or stomach strengthening exercises at night, for example.  

You can increase the time or intensity of the workout as your body and strength improve.

Breast-feeding and exercise

Moderate exercise does not appear to have any effect on the volume or composition of your breast milk or the growth of your infant. High-intensity exercise, according to some research, can cause lactic acid to build up in breast milk, making it taste sour and making a baby dislike it, but this is highly unlikely.

• Consider feeding your baby before your workout or pumping before your workout and feeding your baby the pumped breast milk afterward if vigorous activity is a priority during the first few months of breast-feeding.  
• Alternatively, exercise first, then shower, express a few milliliters of breast milk, and offer the breast after a half-hour or an hour.

We can suggest several types of exercises that may assist you in making your decision.

Walking 

Why is it beneficial?  

Walking is one of the easiest methods to ease back into a fitness program after giving birth, even if it doesn't sound like much of a workout.

Begin with a gentle stroll. However, a gentle walk, especially in the beginning, can do wonders for you and your body.

Deep belly breathing with abdominal contraction

This exercise is so simple that you can practice it within an hour of giving birth. It helps to relax muscles while also beginning the process of abdominal and belly toning and strengthening.

Kneeling Pelvic Tilt

The exercise is excellent for tummy toning. Strengthening your abs can help you get rid of back pain.

Kegels

This traditional exercise will tone your bladder muscles and help you avoid incontinence after childbirth. You'll have more control over leaks produced by sneezing, laughing, or picking up your kid if you do more kegels and hold them for longer.

If you feel any discomfort, take a few notes after every workout, especially in the first few months after giving birth. The information you gather will allow you to identify any patterns or areas of concern and bring them up with your doctor.

Watch out for these warning signs during this time:

• Abdominal pain and vaginal bleeding;
• Do not exercise if you have sudden pelvic pain or bleeding;
• If you have any of these symptoms, see your doctor right away.

If you come across these, go to the doctor's chamber as soon as possible.

How to manage expectation

With the blessings of social media every one of us knows someone who was able to return to her pre-baby shape after giving birth to their child.  

There are moms who, days after giving birth, post complete fit selfies on Facebook/ Instagram.  

Also, you might also know someone who is fed up with how long it takes to shed the postpartum weight.  

According to research there is no set timetable for losing postpartum weight because the more weight you gain during pregnancy, the longer it takes to lose (

If you are severely restricting your caloric intake and engaging in strenuous physical activity your energy and healing process will be affected as well as your ability to successfully breastfeed.  

It's extremely crucial to maintain a healthy weight while also choosing to eat healthy enough to care for your newborn.

What can you do to strike a balance between the two?

Here's how to keep your expectations in check.

1. Breastfeed your infant for the first six months after delivery and don't try any drastic weight loss measures.  

After six months, gradually reduce your high-calorie diet. Before making any drastic changes, consult your dietitian or doctor. Decide a realistic weight-loss goal and select your food to achieve it accordingly.

It's perfectly okay if you need additional time to regain your health. Continue to be patient and persevere.

2. Remember that your ultimate objective is to feel good, stay healthy and be around for your child for a long time whether you get back to your pre-pregnancy weight or stay above it.

3. Long-term consistent lifestyle changes including eating more fruits and vegetables and continuing at least 10-20 minutes of physical activity every day are the most effective ways to lose weight to get back your pre-baby mommy self!

At bottom, try not to become irritated. Keep in mind that your body is completely unaware of your schedules and expectations. Rest, eat well, and take a break are the things you can do for it (we understand how difficult it can be to maintain these!)

Your hormones will also be shifting throughout this period. It's possible that you won't be able to think clearly. Allow plenty of time to improve your health. Now that you're a mother, you're in charge of the most important responsibilities in the world.

‍