The New Mother - Taking Care of Yourself After Birth

Taking care of yourself after birth:

The postpartum period begins after the delivery of the baby and ends when the mother's body has returned as closely as possible to its pre-pregnant state. This period usually lasts six to eight weeks. The postpartum period involves the mother progressing through many changes, both emotionally and physically, while learning how to deal with all the changes and adjustments required with becoming a new mother. The postpartum period also involves the parents learning how to care for their newborn and learning how to function as a changed family unit. A mother needs to take good care of herself to rebuild her strength. You will need plenty of rest, good nutrition, and help during the first few weeks.

rest: Every new parent soon learns that babies have different time clocks than adults. A typical newborn awakens about every three hours and needs to be fed, changed, and comforted. Especially if this is their first baby, parents - especially the mother - can become overwhelmed by exhaustion. While a solid eight hours of sleep for you may not happen again for several months, the following suggestions may be helpful in finding ways to get more rest now.
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In the first few weeks, a mother needs to be relieved of all responsibilities other than feeding the baby and taking care of herself. Sleep when the baby sleeps. This may be only a few minutes rest several times a day, but these minutes can add up. Save steps and time. Have your baby's bed near yours for feedings at night. Many new parents enjoy visits from friends and family, but new mothers should not feel obligated to entertain. Feel free to excuse yourself for a nap or to feed your baby. Get outside for a few minutes each day. You can begin walking and postpartum exercises, as advised by your physician. After the first two to three weeks, introduce a bottle to breastfed babies for an occasional night-time feeding. This way, someone else can feed the baby, and you can have a longer period of uninterrupted sleep.

nutrition: A mother's body has undergone many changes during pregnancy, as well as with the birth of her baby. She needs to heal and recover from pregnancy and

childbirth. In addition to rest, all mothers need to maintain a healthy diet to promote healing and recovery. The weight gained in pregnancy helps build stores for your recovery and for breastfeeding. After delivery, all mothers need continued nutrition so that they can be healthy and active and able to care for their baby. Whether they breastfeed or formula feed, all mothers need to eat a healthy and balanced diet. Most lactation experts recommend that breastfeeding mothers should eat when they are hungry. But many mothers may be so tired or busy that food gets forgotten. So, it is essential to plan simple and healthy meals that include choices from all of the recommended groups from the food pyramid.The food guide pyramid is a guideline to help you eat a healthy diet. The food guide pyramid can help you eat a variety of foods while encouraging the right amount of calories and fat. The United States Department of Agriculture (USDA) and the US Department of Health and Human Services have prepared the following food pyramid to guide you in selecting foods. The Food Pyramid is divided into 6 colored bands representing the 5 food groups plus oils:
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Orange represents grains: Make half the grains consumed each day whole grains. Whole-grain foods include oatmeal, whole-wheat flour, whole cornmeal, brown rice, and whole-wheat bread. Check the food label on processed foods - the words "whole" or "whole grain" should be listed before the specific grain in the product. Green represents vegetables: Vary your vegetables. Choose a variety of vegetables, including dark green- and orange-colored kinds, legumes (peas and beans), starchy vegetables, and other vegetables. Red represents fruits: Focus on fruits. Any fruit or 100 percent fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Yellow represents oils: Know the limits on fats, sugars, and salt (sodium). Make most of your fat sources from fish, nuts, and vegetable oils. Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these. Blue represents milk: Get your calcium-rich foods. Milk and milk products contain calcium and vitamin D, both important ingredients in building and maintaining bone tissue. Purple represents meat and beans: Go lean on protein. Choose low fat or lean meats and poultry. Vary your protein routine - choose more fish, nuts, seeds, peas, and beans.

Activity is also represented on the pyramid by the steps and the person climbing them, as a reminder of the importance of daily physical activity. To find more information about the Dietary Guidelines for Americans 2005 and to determine the appropriate dietary recommendations for your age, sex, and physical activity level, visit the Online Resources page for the links to the Food Pyramid and 2005 Dietary Guidelines sites. Please note that the Food Pyramid is designed for persons over the age of two who do not have chronic health conditions. Although most mothers want to lose their pregnancy weight, extreme dieting and rapid weight loss can be hazardous to your health and to your baby's if you are breastfeeding. It can take several months for a mother to lose the weight she gained during pregnancy. This can be accomplished by cutting out high-fat snacks and concentrating on a diet with plenty of fresh vegetables and fruits, balanced with proteins and carbohydrates. Exercise also helps burn calories and tone muscles and limbs. Along with balanced meals, breastfeeding mothers should increase fluids. Many mothers find they become very thirsty while the baby is nursing. Water, milk, and fruit juices are excellent choices. It is helpful to keep a pitcher of water and even some healthy snacks beside your bed or breastfeeding chair. Consult your physician or a registered dietitian if you want to learn more about postpartum nutrition. Certified lactation consultants can also help with advice about nutrition while breastfeeding. Food Guide Pyramid for Adults, USDA

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help for new parents: New as well as experienced parents soon realize that babies require a lot of work. Meeting the constant needs of a newborn involves time and energy and often takes parents away from other responsibilities in the home. Although many parents do fine on their own, having someone else helping with the household responsibilities usually makes the adjustment to a new baby easier. Parents can concentrate on the needs of mother and baby, rather than the laundry or dirty dishes.

Helpers can be family, friends, or a paid home care provider. A family member such as the new baby's grandmother or aunt may be able to come for a few days or longer. Home care providers offer a variety of services, from nursing care of the new mother and baby to housekeeping and care of other children. Whoever you decide to have as helpers, be sure to make clear all the things you expect them to do. Communication is important in preventing hurt feelings or misunderstandings when emotions are fragile these first few weeks. It is generally best for the new mother to be relieved of all responsibilities except the feeding and care of herself and her baby. This is especially important if she is breastfeeding. Others should assume the chores in the home such as cooking, cleaning, laundry, and grocery shopping. This will prevent the new mother from limiting her time with her baby to take care of the house.

Mother's Diet After Birth

Eating right after delivery isn't that complex. Just continue eating a good-quality diet just as you did during pregnancy. If you are not breast-feeding, your nutrient and calorie needs are the same as they were before you became pregnant. If you are breastfeeding, or if you are anemic or recovering from a cesarean delivery, you require special nutritional management.

2006 Publications International, Ltd. Fresh fruits and vegetables make quick, easy, and nutritious meals that you can sneak in between your many responsibilities as a new mom. Keep It Simple Take a creative approach to nutrition, choosing foods that require little or no preparation. Quick, nutritious foods include fresh fruit, raw vegetables, melted cheese on toast, cottage cheese, and yogurt with raisins, sunflower seeds, nugget-type cereal, or low-fat granola. Broiled meats and fish are faster to prepare than casseroles. Let friends and family help you by providing nutritious meals during the early months after childbirth. Meals you can freeze are especially helpful because you can pull them out of the freezer for use on those occasional difficult days. Nurture yourself by taking time to sit to eat your meals. Eating on the run or standing to eat makes you feel you have not had a meal; this habit contributes to fatigue and may even contribute to overeating. It's also not very good for your digestion. Place your baby in a swing or in an infant seat so your hands are free. If your baby needs to be close to you, an infant backpack or sling is helpful. Or you may wait to eat until your baby's quiet time or when she is asleep.

Constipation Constipation is a common and unpleasant post-partum complaint. The following advice can help relieve it:

Get some form of daily exercise, such as walking. Make sure you have adequate dietary fiber. Bran muffins, high-fiber cereals, and lots of fruits and vegetables are good fiber choices. (Be sure to increase your fluid intake as you increase your fiber intake.) Drink to fulfill your fluid needs. Two to three quarts of fluids a day is generally recommended-drink even more if you breast-feed. Drink four ounces of prune juice on an empty stomach followed by several cups of hot water, decaffeinated tea, or other hot beverage. Avoid the regular use of laxatives. If you use a laxative more often than every third or fourth day, you may have problems moving your bowels without the use of the laxative. Try fiber-containing stool softeners such as Meta-mucil, Fiberall, and Fibercon. They can help relieve constipation without the problems associated with laxative use.

Dealing With Fatigue No foods actually relieve fatigue. A good-quality diet helps you to feel well but is not a substitute for rest and sleep. Most new mothers find themselves feeling tired from time to time. Getting adequate rest is important for your recovery from birth, for making milk, and for enjoying your baby. How do you get rest? Take time to rest every time your baby rests or sleeps instead of using the time to clean house or wash clothes. During your rest times, take the phone off the hook so you are not disturbed. Let your family and friends help you by doing laundry and other household chores. Avoid caffeine to improve your rest and sleep.

2006 Publications International, Ltd. Egg yolks can be an excellent source of iron, but you should limit your intake to three to four a week. Restoring Your Iron Reserves Some women learn they are anemic after childbirth. This means they have fewer red blood cells than is ideal to adequately supply their body with oxygen. Postpartum anemia may result from having been anemic during pregnancy, from blood loss during childbirth, or from giving birth to more than one baby. Your doctor evaluates your blood during the post-partum period. If laboratory tests confirm you are anemic, treatment begins immediately. If blood loss was heavy during childbirth, you may have received a blood transfusion. Otherwise, treatment aims at restoring iron levels through diet and supplements. If your doctor prescribes an iron supplement, you need to help your body absorb it. To do this, eat a meal that includes a food rich in vitamin C when you take your iron supplement. Excellent sources of vitamin C include citrus fruits, tomatoes, baked potatoes, and steamed broccoli. It also helps to include a food that contains iron. Food sources of iron include lean red meats, organ meats, spinach, egg yolks (limit to three to four a week), and cream of wheat. Avoid taking your iron supplement with any significant source of calcium because calcium interferes with iron absorption. Calcium sources include milk, yogurt, cheese, and antacids. Since low-fat dairy products are of significant nutritional importance, don't cut these out altogether; include them in meals other than the ones that accompany your iron supplements. Recovering From a Cesarean Delivery Undergoing a cesarean section temporarily upsets the passage of food through the digestive tract, resulting in gas production and constipation. Both of these early discomforts can be treated by walking, which increases bowel activity and aids you in passing gas. Be sure to eat, too. There is a temptation not to eat when you feel so

bloated, but consumption of food helps restore normal bowel action, thereby relieving constipation and gas. If you are anemic after delivery, treating the anemia with the recommendations for restoring your iron reserves helps speed your recovery from surgery. Nutritional management after surgery includes increasing the vitamin C and protein in your diet. Vitamin C contributes to wound healing, and protein helps your body repair itself. While nutrition should be the most important concern, many new mothers are worried about losing the weight they gained during their pregnancy. We'll look at realistic expectations for this goal in our next section.