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Post partum

Post partum

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It doesn’t get over after your baby is born. Within a few days post the birth of a child, many women experience ‘baby blues’. With a new born demanding baby, it also becomes important for you to find time to rest, balancing time with your spouse, baby and other family members. Besides this, a fitness program helps you quickly get in shape to your pre-pregnancy days.

Tuesday, March 28th, 2017

Beating the ‘baby blues’

If you find yourself in tears a few days after giving birth, don’t be alarmed. Many women experience a mild case of the baby blues and are left feeling sad, teary, cranky, restless or anxious.

  • Try to share your feelings with other moms. It’s a relief to know that others have felt this way too.
  • Let your partner know if there are things he can do to help you such as assisting with housework or preparing meals.
  • Ask your physician whether you’re ready to resume exercise.
  • Seek help if you need it. If your feelings cause distress, start to interfere with your daily life, or last longer than two weeks; talk with your physician.

Finding time for more rest and exercise

Making time for a little Rest and Refreshment—even if it’s just grabbing a few minutes for yourself here and there—is good not only for you but also for your baby. You’re a more attentive mom when rested and refreshed. Here are tips for combating lack of sleep, fatigue, and stress:

Seize every napping moment
When the opportunity arises for you to take a nap, take it. Try to nap when your baby naps. Ask your significant other, a friend, or a relative to sit with the baby (and your other children) while you sleep for an hour or two.

Eat small, frequent meals throughout the day
This will help keep your energy level up. For fatigue-fighting snacks, pair fruits, vegetables, or whole grains with a little protein (such as peanut butter, reduced-fat cheese, low-fat milk, nuts, or tuna). Also make sure your daily diet includes plenty of iron-rich foods such as red meat, iron-fortified cereal, spinach, lentils, kidney beans, and liver.

Steer clear of caffeine
An occasional coffee or caffeinated soda may give you the boost you need to stay alert, but don’t overuse caffeine as an energy crutch. Too much caffeine can keep you (and your breastfed baby) awake at night.

Make time for exercise early in the day
Exercise is a great stress-buster. Take your baby for a walk, join a postpartum exercise class, or watch an exercise DVD. Make sure you check with your doctor before starting any exercise program. If you’re trying to get back into an exercise routine, schedule your workout in the morning, when it will give you an energy boost. Late-afternoon or evening workouts may make it difficult to fall asleep.

If you’re breastfeeding, keep some expressed breastmilk in the refrigerator
With a reserve supply of expressed breastmilk, your significant other (or a willing friend) can feed the baby while you rest.

Divide the duties
Stress may be a by-product of fatigue or a symptom of trying to do too much. Let your partner, other family members, or friends temporarily take over some duties.

Don’t try to entertain
Don’t be afraid to limit visitors during the first weeks at home with your newborn. Put an announcement on your answering machine and let the machine handle most callers. Ask potential visitors to call ahead.

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