Empowering motherhood: Tips for prioritising your postpartum health | Health

Pregnancy is a transformative journey that requires women to prioritise their overall well-being and health but the postpartum period is an especially critical time for mothers to focus on self-care. Welcoming a new life into the world is a miraculous journey and as a new mom, prioritising your postpartum health is crucial for both you and your baby since embracing fitness as a foundation of your well-being can empower you during this transformative period.

In an interview with HT Lifestyle, Dr Madhura Samudra, Consultant Psychiatrist and Sex Educator, suggested some essential tips for empowering motherhood and prioritizing postpartum health:

• First, new mothers need to listen to their bodies and rest as much as possible. Adequate rest is crucial for recovery and helps in coping with the physical and emotional demands of motherhood. Creating a support system that allows for time to rest and recover is essential.
• Secondly, nutrition plays a key role in postpartum health. A balanced diet rich in micronutrients like vitamin D, magnesium, iron-rich foods, and those that support lactation, is vital for both the mother and the newborn. Hydration is also crucial, as it aids in milk production and supports overall well-being.
• Engaging in gentle physical activity such as walking or postnatal yoga, can help new mothers regain strength and energy. It is important to start slowly and gradually increase the intensity of exercise to avoid injury and support the body’s recovery process.
• Furthermore, seeking emotional support and open communication are important aspects of postpartum health. The prime concern for new mothers should be to prioritise their mental health and be on the lookout for prominent signs that may cause postpartum depression or anxiety. Seek professional help and interact with support groups to have a better understanding of your emotions.
• In addition, finding time for self-care activities, whether it is a warm bath, reading a book, or simply taking a nap, is crucial for recharge and rejuvenation.
• Finally, mothers need to communicate their needs and set boundaries to ensure their well-being. Asking for help and delegating tasks allows mothers to focus on their recovery and bonding with their new baby.

Dr Madhura Samudra added, “Empowering motherhood requires a holistic approach that encompasses physical, emotional and mental well-being. By prioritizing their postpartum health, mothers can ensure a smoother transition into parenthood and establish a strong foundation for themselves and their families.”

Adding to the list of tips, Jashan Vij, Health and Fat Loss Coach, recommended –

1. Begin with Gentle Exercises:

Start with postpartum-approved exercises that focus on rebuilding core strength and pelvic floor muscles. Gentle activities like walking, pelvic tilts, and Kegel exercises provide a solid foundation for more intensive workouts as you progress. Explore specialized postnatal fitness programs designed to cater to the unique needs of new mothers. These exercises often incorporate a combination of strength training, flexibility, and cardio, promoting overall fitness while considering your body’s postpartum recovery.

2. Listen to Your Body:

Pay attention to your body’s signals and avoid pushing yourself too hard, especially in the early weeks. Gradual progress is key, and adjusting the intensity of your workouts based on how you feel ensures a sustainable and safe fitness routine.

3. Prioritise Core Strengthening:

Focus on rebuilding core strength, and addressing changes that occurred during pregnancy. Incorporate exercises that target the abdominal muscles and lower back, aiding in the restoration of stability and posture.

4. Include Relaxation Techniques:

Integrate relaxation techniques such as yoga or gentle stretching into your routine. These activities not only enhance flexibility but also contribute to stress reduction, promoting mental well-being during the postpartum period.

5. Stay Consistent But Be Flexible:

Establishing a consistent fitness routine is beneficial, but flexibility is equally important. Motherhood is dynamic, and some days may be more challenging than others. Adapt your workouts to fit into your schedule, fostering a positive mindset towards fitness.

Jashan Vij concluded, “Empowering motherhood through fitness involves recognising the transformative capabilities of your body and giving it the care, it deserves. By incorporating postpartum-friendly exercises, respecting your body’s pace, and maintaining a flexible approach, you not only prioritise your physical health but also nurture your mental and emotional well-being during this extraordinary chapter of motherhood.”