What Should I Expect from Postpartum Menstruation?

Postpartum refers to a period of time after the birth of a pregnant woman. After giving birth, women lose a lot of nutrients, so during this period of postpartum, diet, care and recovery are very important for women.

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Postpartum refers to a period of time after the birth of a pregnant woman. After giving birth, women lose a lot of nutrients, so during this period of postpartum, diet, care and recovery are very important for women.

Chinese name

postnatal

Definition

1. Fly upright on one leg

Target: upper back, shoulders, abdomen, hips, quadriceps

Stand on both feet, shoulder width, knees slightly bent, with dumbbells on each side on both sides; left leg extended behind, leaning forward from hips, keeping arms extended in front of chest, palms against palms; Gas, arms open to both sides, focus attention to make the gravity of the shoulders tight together; start and repeat the lowering of the body; do 5 times on the right leg, swap the sides.

2. Inclined push-up leg extension

Target: chest, arms, abdomen, hips, thighs

Keep your hands apart, shoulder-width apart, and place them on the corners of a fixed chair or step, with your legs extended behind you into a full push-up position; inhale, bend your elbows and lower your chest; straighten your elbows, exhale; Push up to the top, lift your right leg off the ground to the hip position, hold it for 5 seconds, then lower it; repeat push-ups on the left. Continue, change your right leg and do it 10 times. (The easier way is to land on both knees and stretch your legs behind.)

1, eat more foods rich in vitamins C and E, such as cabbage, tomato, lemon, etc., to improve skin quality.

2, do a good job of skin care, be sure to apply sunscreen skin care products when going out to protect the skin and prevent dark spots.

3. Try not to use oral contraceptives to prevent contraception, so that the estrogen in the medicine will make melanocytes active and form plaques, and the progesterone in them will spread the plaques.

Right environment

The room of the mother and baby should be clean and bright, quiet and pleasant, ventilated, fresh air, warm in winter, cool in summer, and moderate in temperature. Especially in the summer should be careful to prevent heat stroke, but at the same time when opening the window ventilation, should avoid convection wind, the mother should avoid the air outlet, can not be directly blown with electric fans or air conditioners, in order to prevent colds and colds. To prevent too many relatives and friends from visiting the guest room, to ensure that mothers and babies are rested, to prevent the air from being polluted, and to bring human germs. Personal hygiene

normal

For new mothers, there are three ways to lose weight after birth without delaying taking care of your baby

1. Scientific and reasonable diet mix: Prenatal and postnatal care should be taken to balance the nutrition and the right amount. In addition to the first few days after delivery, you need to eat easily digestible foods, and you can follow a normal diet in the future. Drinking more nutritious soup during lactation will make your milk more plentiful.

The mother needs about 3,200 kcal of calories per day, 90 to 100 grams of protein, 2 grams of calcium, 15 milligrams of iron, 150 milligrams of vitamin C, and vitamins A, B1, and B2, etc. It is necessary to pay attention to the combination of meat and vegetables. Generally there are 2 ~ 3 eggs are enough. Too much will affect digestion and appetite. Chicken, fish, and bones are all good postpartum foods.

2. Breastfeeding the child personally: In addition to promoting uterine contraction, reducing postpartum hemorrhage and infection, and regulating endocrine, breastfeeding can also convert fat stored in the abdominal wall and buttocks into milk during pregnancy, which can effectively lose weight and help maintain postpartum. Slim, can be described as "getting two birds with one stone".

3. Early postpartum activities: Generally speaking, under normal circumstances, the mother can start activities the next day, do some small bed exercises or postpartum gymnastics, and gradually increase the amount of exercise over time. But you can't squat for a long time in one month. You can use an abdominal band, but not too much waist, so as not to cause uterine prolapse or pelvic inflammatory disease.

Cold fruits and vegetables are best avoided (particularly maternal within 7 to 10 days after delivery), such as winter melon, coconut water, star fruit juice, watermelon (but you can eat a small amount in summer), pears (ya pear), hawthorn, lemon, Chinese cabbage, orange, orange, persimmon, strawberry, mango, pickled cucumber, cantaloupe, bamboo shoot, white radish, eggplant, leek, garlic, eat less bitter melon, wolfberry, celery cold dishes. At the same time, in the summer confinement, you can eat a diet suitable for heatstroke, maternal sweating, thirsty, you can eat tomatoes, you can also eat a moderate amount of watermelon and fruits to reduce heat, do not blindly avoid, to avoid maternity heatstroke. The importance of fruits and vegetables: Maternal metabolism is strong after childbirth, and sweating and urine output increase. If you can't supplement fruits and vegetables in time, it will easily cause constipation. Especially in hot summer, women should eat some fruits and vegetables appropriately to prevent heat stroke.

The following types of food should be avoided:

1. Stimulant drinks, such as strong tea and coffee, can affect sleep and gastrointestinal function, and are also harmful to newborns;

2. Sour astringent foods, such as ume, hawthorn, lemon, tangerine, mandarin, etc., so as not to block blood flow, which is not conducive to the discharge of lochia;

3, too salty food, too much salt will cause puffiness;

4. Malted milk, malted milk is produced from malt as raw material, contains maltose and maltol, and malt is very effective for returning milk, which will affect milk secretion;

5.Don't eat grass cardamom,

Postpartum Slimming Exercise

Postpartum body is relatively bloated and uncoordinated in function. Slimming exercises must be done. You must exercise through some exercises, but intense exercise is not suitable for moms who have just given birth, so it is better to choose some less intense postpartum weight loss methods. Let's learn the following two sets of postpartum weight-loss exercises together.

1. Lie on your back with your back and legs straight. Inhale slowly and expand your chest. Contract your abdominal muscles, keeping your back as close to the ground as possible, hold this position for a while, then relax. Do this five times in a row. This is a great way to lose weight postpartum.

2. First lie flat and bend one leg until the heel touches the hip. Then straighten it down. Do the same with the other foot. Repeat your feet several times.

Postpartum breastfeeding

Adhering to breastfeeding can consume the body fat of the mother and make it easier for the new mother to lose weight. At the same time, it can cultivate the relationship between the child and the baby. Breastfeeding can also effectively promote uterine contraction and help new mothers recover after giving birth.

Postpartum Slimming Recipe

Many professional recipe websites have some postpartum slimming recipes, so I suggest those postpartum moms to pay attention to such recipes online.

The postpartum weight loss recipe is written according to the physical condition of the expectant mother, which is helpful for conditioning the body, and supplements the nutrients needed by the expectant mother, so that she can easily lose weight. Therefore, Amy's mummy can choose this healthy weight-loss method.

Bring your own child after childbirth

Bring your own children, help your baby change diapers, play with your baby, and coax your baby to sleep. These things must be grieving, but it is really a good way to lose weight. After a week, it must be a lot thinner. And bringing your own child can make yourself close to your baby, and the family will be more harmonious, so I recommend that the postpartum mommy bring her own child.

Postpartum Yoga

Yoga is becoming more and more popular. Post-natal moms can choose to do post-natal yoga, and they can also lose weight relatively quickly.

Action: Lie on your back with your feet together, your feet on the ground, your chin resting, your forehead touching the ground, your elbows bent, your hands flat on your chest, and your breathing smoothed. Inhale, slowly raise your jaw, tilt your head upwards and backwards, and slowly leave your upper body off the ground at the same time (feeling to bend the spine backwards one by one, using abdominal muscle strength instead of arm strength), with the navel and abdomen landing, Look forward and keep breathing normally.

When exhaling, the back continues to bend back, the head is tilted back as far as possible, the abdomen is still attached to the ground, and the eyes are looking upwards, and the eyeballs can be rotated at the same time. Relax, the upper body slowly returns to the lying position in order from the pelvis, lumbar spine, thoracic spine, cervical spine, lower jaw to forehead.

Efficacy: Promote the normal function of the thyroid and adrenal glands, eliminate fatigue, increase the vital capacity of the heart and lungs, and soothe the mind and body. It can strengthen the muscles of the shoulders, neck and back, and has the effects of strengthening the chest, abdomen and beautifying the back.