How to take care of your postpartum

Sport and exercise recommended in postpartum

Postpartum care is important. Therefore, exercise and sport after giving birth is good to take care of ourselves properly and also for all those women who want to recover their figure after pregnancy and childbirth. Remember that it comes from a somewhat complicated phase such as pregnancy.

The truth is that whether it has been a vaginal delivery or a cesarean delivery, physical overexertion can be very harmful to the mother, but returning to physical exercise (although in a progressive manner and always adapted to the needs of each) is necessary. In addition, in the postpartum period, it is more likely that thrombi may occur.

Of course, we must bear in mind that postpartum is not the same as quarantine, because during the period of time that the latter lasts (about six weeks) it is preferable not to exercise. Ideally, let the body recover quietly and not undergo any extra effort. The body needs to return to its previous state, that is, at least one month after it has been a vaginal delivery or something else if it has been by cesarean section.

So what can the newly released mom do during quarantine? Without a doubt, the biggest exercise or physical activity that you can do during the postpartum period is the walk.

And once this month has passed (or the time indicated by the gynecologist in the case of having been a C-section) some sports or physical activities such as:

  • Pilates: helps maintain body balance and gives stability and firmness to the spine. This, if practiced regularly tones the muscles, and improves elasticity, dexterity, agility, and coordination.
  • Yoga: relieves chronic pain and reduces tissue inflammation; improves concentration by synchronizing movements, helps maintain weight, reduces stress, protects and takes care of the back and also our joints and, finally, increases energy and physical endurance.
  • Swimming: it is true that the sensation of floating is quite pleasant when mobilizing a large part of your body you take care of your joints and also improve posture. However, and especially if you are offering your baby’s breast, you better wait a bit and do not do so in the period immediately after delivery.
  • Hypopressants: hypopressive abdominal gymnastics (or hypopressive abdominals) is especially recommended for postpartum, although it should always be done under the supervision of a professional. Hypopressives are a routine of apnea exercises (that is, interrupting breathing). These reduce the abdominal perimeter, prevent the weakening of the pelvic floor and urinary incontinence.

What to do if my hair falls in the postpartum period?

The levels of hormones also change in pregnancy and this can cause some of these changes to affect our body after the postpartum period. The skin or hair may suffer its effects. We tell you why:

It seems that during at least the second trimester of pregnancy, the hair is much prettier and denser than ever, an effect caused by progesterone, known as the hair beautifier. However, when the woman gives birth the hormones decrease. This is the case of progesterone, which begins to do so approximately between the first and third month after giving birth. This causes the hair to fall out more frequently. Luckily, to prevent this hair fall so feared by newly released moms there are some tips to keep in mind:

  • Take care of your postpartum feeding: hair has to be taken care of from the inside and that’s why feeding is key to keeping it strong and healthy. A healthy and balanced diet with an adequate supply of nutrients is essential.
  • Do not do weight-loss diets: a restrictive diet can cause your body not to receive all the nutrients and vitamins it needs. DO NOT do nonsense, especially if you are offering breast milk to your baby.
  • Maintain a correct supply of iron and calcium. How? Taking foods rich in minerals such as green leafy vegetables, fruits, legumes, red and white meats, bluefish, white fish or viscera that provide iron to the body. And, on the other hand, dairy products, vegetables such as broccoli, shellfish or fish such as sardines that provide enough calcium to the body.

Other important postpartum care

Sexual intercourse is undoubtedly another concern in many couples who do not know very well how to act in the postpartum period. It is important to keep in mind that here the body also needs its time. In fact, doctors usually recommend that you wait at least four or six weeks after delivery to have sex again in order to reduce, especially, the risk of infection, increased bleeding or the opening of wounds that are still healing.

And once this established time has passed, it is best to go little by little, and look for the most comfortable positions or at least all those in which less pressure is exerted on areas that are still somewhat sore.

It is also important to keep in mind that during the postpartum period some situations may occur in which it is quite advisable to call the doctor as in these:

  • Fever over 38ยบ
  • Major hemorrhages
  • Smelly Lochia
  • Exaggerated redness or pain in the breasts
  • Urinary discomfort
  • Respiration problems
  • Pain or swelling of one of the legs
  • Respiration problems
  • Pain or swelling of one of the legs

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