With the New Year comes the desire to be the new improved versions of ourselves. It’s also the perfect time for a new mother to start a new health regime with her little bundle of joy. Here are five resolutions for all the new moms:
Start exercising
One of the biggest effects of pregnancy for every new mom is weight gain. Women who have put on too much of weight during pregnancy land up with a flabby abdomen after delivery. Hence, it’s essential that all new moms work out at least 45 minutes to an hour every day. The best time to start this would be six weeks after labour. Exercises recommended for new moms are crunches like leg raising and head raising to tone the abdominal muscles, cycling and swimming to tone the pelvic and abdominal muscles, and more. Moms who leak urine when sneezing or coughing should do Kegel exercises. While doing any physical activity, moms need to keep themselves well-hydrated, otherwise their breast milk reduces.
Breastfeeding is vital
Lactation is a very crucial phase in the life of a new mom. Successful lactation lays a strong foundation for the long-term mental and physical health of the baby through childhood. Breastfeeding can be continued till the first or second year of the newborn. To maintain good milk production, a new mom should drink at least 2-3 litres of water. Ensure that her diet includes about 750ml of milk and hot soups. The lactation diet should be balanced with proteins, fats and carbohydrates.
Strengthen the bond with your baby
For the first few weeks, new moms tend to feel that every cry of the baby is a demand for milk. But she will quickly learn that there are several other means of pacifying the baby. This is the perfect time for some mother-baby bonding. Spending time with the baby when it’s awake plays a major role in their cognitive development.
Get some ‘me’ time
Sleepless nights, breastfeeding, improper postures and the complete focus of the family on the newborn is likely to make a new mom depressed. Hormones being withdrawn from the body after delivery is further going to add to the postpartum blues. Spending some ‘me’ time doing any recreational activity can help in making new moms cheerful.
Don’t forget your spouse
To nurture the relationship with the spouse, it is crucial that the new mom gets the husband involved in taking care of the baby. Also, doing routine activities together can help the new mom to realise that her family life is back. Sexual intercourse should ideally be avoided for six weeks.
(The author is consultant-obstetrics & gynaecology, Fortis Hospital)
