Nutrition diet

Post Pregnancy Nutrition, Diet and Weight Loss Tips for New Moms


Whether it is a normal or planned cesarean delivery, childbirth demands a lot of a woman, but proper nutrition and exercise can always help heal the body. Although recovery time varies from mother to mother, the type of childbirth determines the nutritional plan and training regimen.

“For at least 10 days, mothers who have had a cesarean section can only eat semi-solids during post-normal delivery, mothers can start to follow their normal diet as soon as they want”, explains the nutritionist Purvi Bansal from HealthyRoots, Chandigarh.

Shivani Sikri, Chief Nutritionist, Nutri4Verve, recommends plenty of lean protein, whole grains, fruits, vegetables, and dairy after childbirth. She says breastfeeding women should gain 400 to 600 more calories per day than they would normally eat.

“Lactation burns fat, so breastfeeding helps shed some of the extra fat stores. If you gain more weight, you are probably consuming too many calories or not exercising enough, ”says Sikri.

Some nutrients are important during the recovery period, such as iron, vitamins C and D, and fiber. While iron is essential in helping you compensate for blood loss during childbirth, protein contains amino acids that help the body build and repair cells and muscles that were damaged during childbirth, by especially a cesarean.

Vitamin C is good for healing wounds and vitamin D and calcium for bone rejuvenation. It is also important to consume up to eight to nine glasses of water, milk, buttermilk or juice to support your lactation.

Since many women complain of constipation in the weeks following childbirth, fibrous fruits and vegetables are preferred. It is also important to take a multivitamin after childbirth to help fill nutritional gaps in the diet, as suggested by your doctor.

Dr Mehta said: “It is very important to have calcium, iron, multivitamins and vitamin B12 until the child is at least one and a half years old because it helps the body to heal. recover from conditions such as extreme hair loss or skin pigmentation. . “

Bansal suggests some easy remedies throughout breastfeeding. To increase the secretion of milk, boil and strain Jeera or cumin water. Have it the first thing every morning; To help with weight loss, have ajwain or starfruit seeds in lukewarm water throughout the day and to curb energy loss and increase calcium in the body, eat makhaana or fox nuts which are considered to be extremely beneficial while breastfeeding.

Once your gynecologist gives a green signal, low impact aerobics, Pilates, and yoga can help you get back into shape. (Source: Pixabay)

Exercise regimen and how to go about it:

“If mothers can’t find the time to exercise or don’t feel motivated enough, then a 30-minute walk can help get you started. It is important to do a lot of the work related to the child, including the bath, which helps the mother to connect with the child and is also a form of exercise for her, ”says Bansal.

According to Dr. Rucha Majmundar Mehta, Clinical Nutritionist, Apollo CBCC, Gandhinagar, Gujarat, in normal childbirth, routine exercises including stretching and simple yoga exercises for muscle tone are prescribed, but for cesarean deliveries Exercises can only be started after the uterus returns to its original shape without interfering with the incision.

She also stresses the importance of having family support, especially from the mother or mother-in-law, which can be the biggest motivation for all new mothers. Under the proper guidance of experienced physiotherapists, if new mothers and their mother or mother-in-law can start with simple exercises, yoga, or any other form of physical activity combined with nutritious meals, it can work wonders.

For a balanced post-pregnancy exercise regimen, Sikri recommends not pushing too hard to lose weight. “Even if you were in good shape before and during your pregnancy, you shouldn’t push too hard, mainly because your joints are more elastic for several months after giving birth due to a hormone called relaxin that is released during pregnancy. pregnancy, ”she says.

In a cesarean section, it is important to let the body fully recover from major abdominal surgery and to wait the required eight weeks before climbing stairs or lifting heavy objects, running, or other forms of exercise. It is also recommended that you wait about four to eight weeks after giving birth to do heavy abdominal exercises like sit-ups.


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