you should be consuming each day according to your weight and activity level, including breastfeeding. Sleep when the baby sleeps. “Those first days home from the hospital, rest, rest, rest, and spend as much time skin-to-skin with your baby as you can,” says Teresa Marshall, a birth and postpartum doula. “This will truly make for a smoother transition for baby from womb to room and for mama, as well.”
Sleep When the Baby Sleeps 7 Secrets to Postpartum Recovery By Christa Melnyk Hines
T
hroughout your pregnancy, you eat the right foods, drink plenty of fluids, rest and try to keep stress to a minimum. You might think that you can relax your self-care regimen once your baby arrives, but caring for yourself should remain a top priority to ensure the health of both of you and your child. Drink plenty of water. “The key to optimal recovery after delivery is fluid hydration with water,” says Gina Petelin, MD. “This is important for replenishing your body after significant fluid losses.” Nourish yourself. Before the baby arrives, assemble healthy meals and stash them in your freezer. In the midst of caring for a newborn, you’ll be less likely to eat poorly when
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you can quickly pop a nutritious, ready-made meal into the oven or crockpot. Also, stock up on protein-packed snacks to keep your energy up, especially if you plan to breastfeed. Choose simple, healthy snacks, such as cheese sticks, almonds, rotisserie chicken, yogurt, and energy bars. Consult with your physician to determine how many extra calories
Tricia Walania, a postpartum emotional support program coordinator, says that rest is one
The sooner you seek support, the faster you can start feeling like yourself again. of the best ways you can care for yourself. “Being rested helps you cope more effectively with both physical and emotional changes,” she says. Unable to catnap? Relax with your eyes closed. Integrate gentle exercise. Many moms are surprised that they still look pregnant after delivery. Don’t panic; that’s normal, Petelin says. Although the uterus decreases in size right away, you will still appear to be about five months pregnant when leaving the hospital. By following a healthy diet and exercising according to your doctor’s instructions, you’ll get back to your pre-pregnancy body. Many moms enjoy group exercise activities, such as “mommy and me” yoga and Fit4Mom, which offer companionship with other moms.
March 2020 www.sonomafamilylife.com
