Kanta
First of all, I would like to congratulate you for the new beginning. You have come a long way and finally your little bundle of joy is in your arms. Wow, what a JOY!!
Since, you are a woman and now a mom too, you will have to have double the responsibilities and double the energy. So, heads up ladies!!! Before you get onto the beautiful, lovely, highly energetic and highly demanding track, full of responsibilities, you need to take good care of yourself & your body. As we all know, foundation for anything must be strong. Also, we know a healthy body gives you healthy and calm mind and immense inner strength. So, every new mom should take basic post natal care to lay the foundation of beautiful motherhood journey.
Your body underwent tremendous changes during 9 months of pregnancy. Definitely going back to pre-pregnancy shape is not a one day affair. But, still there are some post natal care, which one should do, if not to go back to original shape, at least to maintain oneself and the inner strength. Also, postnatal care is very much important, just like the way pregnancy was important for you. The way you took care of yourself during pregnancy, every bit of it: the diet you had, rest, exercise regimen, every bit of it is important even post pregnancy.
During a new baby’s arrival, always our family members & relatives join us in celebrating and helping each other. But, often, due to distance or age and other circumstances, may not allow our loved ones to join us. And also sometimes, even though people are around in the house, everyone’s hands get full taking care of the newest member. In such situation, taking self care either gets ignored or gets the last priority.
Today, I would like to share my experiences, some easy post-natal self care tips and their benefits. These tips includes slight modifications in the lifestyle and diets, which are easy to follow along with other major respoonsibilities. They are:
1. Keep hydrated. Drinking lots of fluids like water, milk & juices.
2. Drink warm water (if possible).
3. Drink water boiled with carom seeds – keeps you less bloated.
4. Golden milk- Drink 1-2 glasses of milk boiled with turmeric; add 1 tsp of ghee and jaggery.
Benefits: a) turmeric,
- also known as the golden spice, acts as natural painkiller.
- helps in uterus contraction to get back to normal shape & balances hormonal functioning.
- has anti-inflammatory properties hence heals all types of internal inflammation.
- also provides immunity to the body.
- acts as anti-depressant.
b) Jaggery,
- gives immense supply of iron which is definitely needed post delivery.
5. Plenty of rest. Try to sleep whenever your baby sleeps. Go easy with household chores.
6. Lots of proteins – If you are a non-vegetarian you will have loads of options for protein sources while myself being a vegetarian used boiled eggs, lentils (red lentil/masoor dal), chia seeds, almonds, milk etc., as my protein sources. Good amount of proteins enhances milk supply.
7. Plenty of fibers – green leafy vegetables, fruits, salads, lentils.
8. Keep yourself warm. Normally, during pregnancy, the body temperature remains 1-1.25 degree Celsius higher than normal body temperature because mother’s body acts as an incubator for the baby. After birth, the body temperature dips suddenly and hence body needs to be kept warm, with diet and clothing both. Keeping body warm helps body and hormones function to return to normalcy sooner.
9. Dates – Dates are rich source of iron. Consuming 1-2 dates everyday really helps to combat iron deficiencies in new moms.
- 10. Add garlic, asoeftida (hing), and ginger in food especially curries you eat.
Benefits – a) Garlic
- helps milk production.
- keeps you warm internally.
b) Asoeftida, also known as Devil’s dung (due to it’s strong odor) , helps to tackle various stomach issues like indigestion, intestinal gas and irritable bowel syndrome.
c) Ginger also alleviates stomach indigestion.
11. Fenugreek leaves / seeds – Add fenugreek leaves / seeds in foods you eat. If you stay somewhere where fenugreek is not readily available, you can also try taking fenugreek capsules/ supplements. It not only acts source of greens, and fibers, and rich iron source but also is a galactogogue, and hence enhances breast milk supply. Also, you can add fenugreek seeds in food.
I hope you enjoyed reading this article about post-natal self care. I tried to share some tips and my own experiences here. I would love to hear your comments and feedback. Also, would like to hear additional post-natal self-care tips from you. See you soon!!!!