Dear new mothers, after going through a difficult childbirth process and welcoming a lovely baby, postpartum recovery has become an important task. Postpartum recovery is not only related to physical health, but also affects future quality of life. Today, let's talk in detail about how pregnant women can recover after giving birth.
Physical function recovery
Uterine involution
After childbirth, the uterus needs to gradually return to its pre pregnancy size and state, a process called uterine involution. In the early postpartum period, doctors usually promote uterine contractions through massage and other methods. New mothers can also pay attention to the discharge of lochia themselves. Under normal circumstances, lochia will gradually change from bloody lochia to serous lochia over time, and finally turn into white lochia, which will be discharged around 4-6 weeks postpartum. During this period, it is important to keep the external genitalia clean and avoid infection.
(Source: Obstetrics and Gynecology, 9th edition)
Pelvic floor muscle repair
Pregnancy and childbirth can cause varying degrees of damage to the pelvic floor muscles. If not repaired in a timely manner, it may lead to problems such as urinary leakage and uterine prolapse. Around 42 days postpartum, it is recommended to undergo pelvic floor muscle function assessment. Based on the assessment results, pelvic floor muscle rehabilitation training should be carried out under the guidance of a doctor. A common method is Kegel exercises, which enhance the strength of pelvic floor muscles by contracting and relaxing them. The specific method is to contract the pelvic floor muscles, hold for 3-5 seconds, then relax and repeat 10-15 times as a group, 3-4 groups per day. Biofeedback therapy, electrical stimulation, and other methods can also be used to assist in repair.
(Source: Technical Specifications for Pelvic Floor Rehabilitation Treatment for Women, published by the Obstetrics and Gynecology Branch of the Chinese Medical Association)
Wound care
For mothers undergoing cesarean section, special attention should be paid to the care of abdominal wounds after surgery. Keep the wound clean and dry, avoid getting wet, and change dressing regularly according to the doctor's instructions. During the wound healing process, itching may occur. Do not scratch with your hands to avoid infection. Mothers who have side incisions during vaginal delivery should also pay attention to the cleanliness of their external genitalia. After each bowel movement, rinse with warm water and change sanitary pads frequently to prevent wound infection.
(Source: Clinical Diagnosis and Treatment Guidelines - Obstetrics and Gynecology Volume)
Body shaping
Moderate exercise
Postpartum exercise should be gradual and started as early as the body allows. 1-2 weeks postpartum, simple activities such as stretching exercises and walking in postpartum yoga can help promote blood circulation and enhance the body's recovery ability. After 6-8 weeks postpartum, if the body recovers well, you can gradually increase the intensity of exercise, such as doing postpartum fitness exercises, jogging, and other aerobic exercises. But be careful to avoid overexertion. If discomfort occurs during exercise, stop immediately and consult a doctor.
(Source: Postpartum Exercise Guidelines released by the American College of Obstetricians and Gynecologists (ACOG))
Reasonable diet
Postpartum diet should ensure sufficient nutrition to meet the needs of physical recovery and breastfeeding, while avoiding excessive weight gain caused by overeating. Eat more foods rich in protein, vitamins, and minerals, such as lean meat, fish, eggs, dairy products, fresh fruits and vegetables, while controlling the intake of fats and sugars. Avoid consuming too much high calorie, high-fat food, such as fried foods, desserts, etc.
(Source: Chinese Dietary Guidelines for Residents (2022))
Psychological adjustment
Postpartum women undergo significant changes in their bodies, coupled with the pressure of taking care of their babies, which can easily lead to emotional fluctuations and even postpartum depression. Family members should provide sufficient care and support to the new mother, helping her share the task of taking care of the baby. New mothers should also learn to adjust their mentality and maintain a positive and optimistic attitude. You can communicate more with family and friends, share your feelings; You can also participate in some postpartum rehabilitation courses or mom clubs to exchange experiences with other new mothers. If emotional problems are severe, seek timely help from professional psychological counselors or doctors.
(Source: Research on Postpartum Psychological Care in the Chinese Journal of Maternal and Child Health)
Postpartum recovery is a process that requires patience and time, so new mothers should not be too anxious. Following scientific methods, step by step, I believe you will be able to restore your health and beauty, and embark on a new beautiful chapter in your life. May every new mother successfully navigate through this special period and grow up happily with her adorable baby!