How Can A Mother Look After Herself After Childbirth

The postpartum period is a very important phase in the life of a mother when her body undergoes physical and emotional changes and she has to learn to deal with various changes and adjustments. The mother needs to look after herself well to rebuild her strength; she needs plenty of rest, good nutrition and help during this period.

Ways in which a new mother can look after herself: 

Rest: The time clock of a newborn varies from that of the mother, with the newborn waking up every 3 hours to be fed, changed and comforted. So it is very difficult for the new mother to get 8 hours of continuous sleep. 

Here are a few suggestions that would help the new mother to get more sleep: 

It would help if someone else took up all other responsibilities except feeding the baby, so you could look after yourself.

It would be best to sleep when the newborn does, so you have few minutes of rest many times that add up.

Let the newborn sleep near you; this especially makes night feedings easier.

Around the second or third week introduce a bottle feed occasionally at night where someone else could help and you could get longer hours of uninterrupted sleep.

Go outside at least for a few minutes every day for walking or doing postpartum exercises as suggested by the doctor.

Nutrition: In addition to rest, new mothers require a healthy well balanced diet to promote healing and recovery. She needs to eat whenever she is hungry and not neglect this aspect because she is tired or busy. 

You as a new mother basically need 5 food groups, namely grains, vegetables, fruits, diary, protein and oils.

You need foods made out of barley, rice, wheat, oats, and cornmeal like wheat, brown rice and oatmeal.

You also require various vegetables that include dark green, red, and orange vegetables, legumes like peas and beans, and starchy vegetables.

You also need a variety of fruits in the form of fresh, canned, frozen, dried or juices; fresh fruits are most preferred.

You also need milk and milk products that are fat-free, low fat and high in calcium.

You also need lean protein and low fat meat and protein like meat and poultry. It helps to vary the protein routine and include fish, nuts, seeds, peas and beans.

Oils especially nut oils that contain the essential nutrients should be included in the diet; avoid animal fats.  

Also you need to increase their fluid intake in the form of water, milk and fruit juices. It would help to keep a jug of water and some healthy snacks beside your bed or breastfeeding chair.

Help after childbirth: It would help to have some help from family and friends for domestic responsibilities after childbirth that would make adjustment with the new baby easier. In addition to family members such as a grandmother or aunt the services of home care providers could be sought as they offer a variety of services, from nursing care of the new mother and baby to housekeeping and care of other children.

Clear communication of their responsibilities would make things easy especially when emotions are fragile. This will help the new mother take care of herself, and keep her from limiting her time with her baby.