Postnatal Care
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1 in 5 Indian Moms Are Diagnosed With This Problem After Childbirth – Here Are 5 Ways to Treat It
The anxiety of nine months finally comes to fruition with your baby coming home. This is an exciting and beautiful, if also overwhelming time for you, and you cannot contain your delight when you hold your baby in your arms. But in some cases, this happy occasion can be turned into a huge crisis due to a condition we often tend to ignore. It is a problem that as many as 1 in 5 Indian women have been diagnosed with after childbirth, and it seriously impacts both their and their baby’s well-being in this critical time!
Have you experienced feelings of extreme sadness, loneliness or irritability, after your delivery? Do you feel guilty about everything, especially your “lack of emotional connect” to your baby or the people around you, and have you broken down into tears more often than usual? These could be tell-tale signs of postnatal depression which has become increasingly common among new mothers today. As per recent studies, one in five mothers suffer some form of postpartum depression. In India too, this number is steadily on the rise, with the social pressures and judgement we feel for our parenting skills only compounding our vulnerability to this problem.
Paediatricians and psychologists have noted that babies whose mothers report high-stress cry and fuss more than babies whose mothers report little or no stress. Yes, even young babies can pick up on how their loved one, especially their mom, feels. For your baby to grow up healthy and happy, it thus becomes critical that you pay heed to your mental and physical state. Many factors are collectively responsible for postnatal depression, right from hormonal changes and anxiety to financial or physical concerns. The important thing to remember is that this is NOT a newfangled concept or problem that only modern mothers face, or something that happens when you just don’t love your baby enough. It is as real and tangible a problem as a case of flu or a bout of cough, and as progressive women, it is time we understand and accept this reality.
Source: https://timesofindia.indiatimes.com/city/mumbai/Young-moms-in-Mumbai-are-anxiety-prone/articleshow/55332128.cms
These Signs will Tell You if You are Suffering from Postpartum Depression
The last thing that you would expect to find is depression in new mothers. However, if you are experiencing any of the following symptoms, you might just be suffering from postpartum depression.
You are experiencing sadness and lethargy. Despite the joy of bringing your baby home, you suddenly find yourself low and depressed
You are feeling lonely, despite being close to other family members
You experience food aversions, lack of concentration, and inevitably low self-esteem
You are feeling intense guilt and have started blaming yourself for everything
You are always irritable and tearful. Small things can make you gloomy and you start crying
You are constantly worried about your newborn’s health and often blame yourself for being a negligent mother
You have problems sleeping and often wake up in the middle of the night – and for reasons not related to your baby
You fear that you may end up harming your baby in some way or the other
You develop suicidal feelings demanding immediate expert intervention, though this is relatively rare
So, What Causes Postnatal Depression in Mothers?
First and foremost, this has NOTHING to do with how you are as a mother and as an individual. In no way does it mean that you love your baby less or are a “bad person”. Postpartum depression is a medical condition – much more serious than just ‘new mom anxiety’ – whose primary cause is hormonal fluctuation and acute physical and mental stress. It is needless to mention that a new mother goes through a lot to give birth to a child. In addition, she has to pay a lot of attention to the newborn baby which often leads to lack of sleep and self-care. The level of emotional and physical stress can peak during the first couple of months after delivery. For some women, this stress can become severe enough to lead to the onset of postpartum depression. It generally evolves within the first two weeks after childbirth or any time within the next six months.
In addition to emotional and physical stress, postnatal depression can also be a result of the following reasons:
Financial concerns
Lack of social recognition
Poor family support
An anxiety-related problem
Weakened physical condition
Becoming a mother at a very young age
How to Treat Postnatal Depression
Fortunately, postpartum depression in new mothers often goes away with time. The key is to get as much support and help from your family as possible, and adhere to the following guidelines. Doing this every day in the period after childbirth has been noted to help women deal with postpartum depression.
Try and take time out to relax as much as possible. Taking good care of your health by letting your husband and family members help with baby care responsibilities is of paramount importance to recover from this condition.
Try to develop a supportive family environment during these initial months. Have a conversation with your loved ones and explain to them how you feel and what you are going through. Do not hide your feelings; share your frustrations with your close ones. Join mom support groups. This will help you overcome your feelings of loneliness and desolation.
Do not compromise on your sleep. Adjust your sleeping schedule according to your baby’s schedule to get more rest.
Try to engage in entertaining or relaxing hobbies. Do something that has always given you happiness, such as reading a book, gardening, or watching a favourite movie.
Engage in some light physical exercises to divert your mind from the daily routine. This will also help you restore your health and vitality sooner, which will eventually help you feel stronger mentally.
However, in some cases, the situation can become clinically serious. This is usually because depression can go unnoticed in many women for an extended period of time. Many of us with this condition may confuse the situation with post birth consequences or baby blues. But there are striking differences between post birth consequences and postnatal depression! While postnatal blues or gloominess is mainly an emotional crisis having little effect on the physical health of the woman, depression can effect her overall well-being and lingers for a much longer duration. If the above methods of treatment don’t help you feel better, medical treatment may be essential. Your doctor or psychotherapist will recommend effective treatment via therapy or medication.
Postnatal depression is a common condition. There are many treatments available for this condition, the first and most effective one being generous self-care and attention to your emotional and physical needs. Do not lose hope. Also remember that if you are unable to deal with postnatal depression on your own and with your family’s help, do not hesitate to seek expert guidance.
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Exercises & Tips to Reduce Belly Post a C-Section
When we talk about the pregnancy phase, every mother will agree that waiting for her little one to arrive in this world, and after that, the motherhood is a most beautiful and fulfilling phase. But after delivery, most new mothers try to get back to their pre-pregnancy shape. They are ready to try everything to be the way they were before the pregnancy. However, after a C-section, the body needs time to heal first and forcing the body to lose those extra kilos can be harmful and may cause unnecessary complications. In this article, we’ll give you some effective and safe ways to reduce your tummy after a C-section delivery.
Video: How to Reduce Tummy Fat After C-section Delivery (Easy Exercises & Tips)
How Long Should You Wait to Start Exercising and Why?
Doctors advise waiting for 6-8 weeks before starting any exercises. Not waiting for your body to recover fully can have disastrous consequences such as:
Heavy postpartum bleeding
Muscle and joint injuries
Opening up of surgical incisions
So, get a first-hand opinion from your doctor before hitting the gym again.
Tips for Reducing Belly Fat After a C-section
Working out your belly fat may seem daunting but we assure you, it’s easily achievable with these tips:
1. Get a Massage
Two weeks after delivery, you can safely get a post-pregnancy massage. These massages break up belly fat and help to lose fluids from the lymph nodes, thereby reducing your waistline. However, avoid the abdominal area during the initial days, and focus only on the back, hands, and legs. Four weeks after delivery, when the scar tissue starts forming, the abdominal area can be massaged without pain.
2. Move Your Body
A C-section cuts through some of your stomach muscles, resulting in a pouch of fat on your tummy. This causes stress on your abdominal muscles and pelvic floor. So, it’s important to wait for 6-8 weeks before you attempt heavy exercises. Walking is a low impact exercise that burns calories safely. Go for a walk with your baby at least thrice a week.
3. Eat Healthily
All new mothers need a lot of energy when they’re lactating. Make sure your diet is rich in carbohydrates, low in fat and loaded with sufficient vitamins and minerals. Avoid sweets and items that have saturated fats like ghee, fried foods, butter and aerated drinks. Eat more fruits, vegetables and lean protein. Keep a food log and record the foods you eat in a day and its calorie count. This will help you stick to your defined portion size.
4. Bind Your Tummy
You can do tummy binding after the incision fully heals. In this, the tummy is tied up with a muslin cloth which looks like a bandage. Tummy binding is believed to push the stomach in.
5. Breastfeeding
This is one of the easiest ways to lose belly fat. Breastfeed your baby for 6 months after a c-section. Not only does breastfeeding burn about 500 extra calories a day, but it also releases the oxytocin hormone that stimulates uterine contractions, and helps your uterus get back to its pre-pregnancy size.
6. Drink Lots of Water and Fluids
Drink plenty of water post-delivery. This will not only help to maintain the fluid balance in your body but also burn the excess fat around your waist. Lemon water is a good home remedy to detox and reduces your weight. You can mix lemon juice and honey in lukewarm water and drink it once a day, preferably in the morning.
7. Get Adequate Sleep
One of the ways you can achieve your sleep and tummy goals is by getting a minimum of 5 hours of sleep. It’s difficult but we’ll give you a trick – sleep when your baby sleeps! This will also improve your emotional health.
8. Be Patient
Once your baby is born, the hormones in your body alters, contracting your uterus. It takes the uterus at least 6 to 8 weeks to return to its original size. Therefore, you should allow your body some time to heal and let it come back to its original form.
Yoga to Reduce Tummy Fat
You can practice yoga after a C-section to reduce tummy fat. Yoga helps to tone and strengthen the stomach muscles. It also helps new moms deal with stress and changes. However, it should be started only 6-8 weeks after delivery. Consult your doctor about this.
If you’re a beginner, take the help of a certified yoga instructor and begin with simple breathing exercises. Some yoga poses you can try to reduce your tummy fat include:
Bhujanga Asana – This snake pose will help to strengthen your abdominal muscles.
Pranayama – Pranayama will tuck your tummy in.
Suryanamaskar – Once you learn the normal asanas, you can proceed with Suryanamaskar.
Tadasana – This yoga pose will be beneficial in regulating the menstrual cycle, strengthening the arms and legs, and helping to remove lethargy from the body.
Exercises to Reduce Tummy After Cesarean
There are various exercises after C-section to reduce tummy that you can do. You can follow a routine once you recover and your doctor gives the green light. You can start with mild exercises and gradually move on to the complex ones, with guidance from a physical trainer. Wear a compression garment over the C-section wound to prevent the pressure from hurting it. Some exercises you can try are:
1. Pelvic Tilts
Contract your stomach muscles and tilt your hips forward. You can do this while sitting, standing or lying down.
2. Planks
Hold your body in a push-up position, while bearing all your weight down on the forearms, elbows, and toes. Hold for at least 30 seconds and repeat thrice.
3. Kegels
Tighten your pelvic floor muscles, hold for five seconds and then release. Remember to not hold your breath while doing this exercise. Try it 4-5 times in a row, with a 10-seconds break in between each. This strengthens your pelvic floor muscles.
4. Bridges
Lie down on your back with your knees bent and feet flat on the floor, hip-width apart. Spread your hands, keeping your palms facing downwards. Tuck in your stomach muscles and slowly lift your buttocks off the floor, followed by your stomach and middle back. Keep your shoulders on the ground. Hold for ten seconds and gently lower your body back onto the ground. Repeat this exercise around 4-6 times to strengthen your hips and tone the stomach.
5. Lower Abdominal Slide
This exercise targets the lower abdominal muscles which are affected by the C-section surgery. Lie down with your feet flat on the ground, knees bent and arms straight at your sides; let your palms face downwards. Keep your stomach tucked in and contract your abdominal muscles to slowly slide your right leg straight out. Bring the leg back to its starting position slowly. Repeat with the opposite leg. Do this 3-5 times with the right and left leg alternately.
6. Forward Bends
Stand straight and slowly bend downwards with your arms at your side till your head is level with your knees. Hold the position for ten seconds and straighten your body again. Repeat this 4-5 times to strengthen your lower back and burn calories off your middle.
Abdominal Belt for a Flat Stomach After a C-section
To reduce belly fat after a C-section, you can opt for a tummy reducing belt. It supports your body and helps you regain the firmness of your belly post-delivery. But it can also hurt the incision wound if the mom is overweight. Movements, like standing up or sitting down, can be very painful while recovering from a C-section delivery. An abdominal belt will hold your tummy in and ease the pain.
Remember that a C-section is a complicated delivery and any pressure to the wound post-delivery can interfere with the healing process. Therefore, consult a doctor before trying on such a belt.
Never exert yourself or continue exercising if you feel pain in your abdomen. If you’re planning to start working out after a C-section delivery, consult your doctor first so that you don’t risk your health in the process. Follow the above tips and exercises to safely regain your pre-pregnancy figure.
References/Resources:
1. Exercise after pregnancy: How to get started; mayoclinic.org; https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/exercise-after-pregnancy/art-20044596
2. Postnatal exercise – sample workout; betterhealth.vic.gov.au; https://www.betterhealth.vic.gov.au/health/healthyliving/postnatal-exercise-sample-workout
3. When and how to exercise after a c-section; tommys.org; https://www.tommys.org/pregnancy-information/giving-birth/caesarean-section/when-and-how-exercise-after-c-section
4. Losing weight after pregnancy; medlineplus.gov; https://medlineplus.gov/ency/patientinstructions/000586.htm
5. Caesarean section; betterhealth.vic.gov.au; https://www.betterhealth.vic.gov.au/health/healthyliving/caesarean-section
Also Read:
Yoga After Delivery
Exercises to do After Delivery
Kegel (Pelvic floor) Exercise after Delivery
Best Exercises to Reduce Your Tummy After Childbirth
Read more
25 Indian Foods to Eat After Delivery
The food after delivery for an Indian mother. needs to be nutrient-dense, hydrating, and easily digestible to support the breastfeeding mother and her health. While many foods are advised during postpartum, several items are considered a No-No, such as greasy, deep-fried foods, cookies, and highly processed foods, as they can make the mother uncomfortable (1). Following an Indian diet after pregnancy comes with its own caveats. It is important to know which food items can be consumed, and should be consumed, primarily, as part of a postnatal diet. In this article, we’ll look at the various Indian foods for new moms after delivery to safely consume during their recovery period and regain strength like before.
Why Is Postpartum Nourishment Important?
With labour and delivery taking their toll on a woman’s body, taking care of yourself is just as important as taking care of your newborn. Here’s why postpartum nourishment is vital.
Also Read: Foods You Must Avoid During Breastfeeding
1. Provides Strength
Weakness is common in the third trimester and even post-delivery. Also, aligning the baby’s schedule and getting less, more erratic sleep makes women more fatigued. Many women are anaemic or have an iron deficiency, which causes them to feel tired and weak and experience frequent headaches. Eating foods rich in iron, such as meat, spinach, legumes, dates, anjeer, etc., makes women feel stronger.
2. Enhances Breast Milk
Healthy fats and nutrients improve the quality of breast milk, whereas unhealthy fats found in fast food, etc., have proven to affect the nourishment that breast milk provides to the baby. Hence, eating healthy keeps your baby healthy.
3. Improve Mood
We already know that postpartum depression is quite common. However, eating healthy provides your body with the right nutrients, making you feel healthier, more energetic, and overall, much happier. This can definitely help prevent or treat postpartum depression.
4. Postpartum Recovery
Food is healing, and during postpartum, specific foods offer specific recovery during the delicate period of postpartum. The Indian diet after delivery consists of various medicinal herbs that help boost the recovery from delivery.
What to Eat After Delivery- 25 Indian Foods for New Moms?
Good food after delivery for Indian mothers is extra important because it helps the body regain shape and indicates a healthier lifestyle. Here are some after delivery indian food for mothers to include in their diet after delivery (2).
1. Moringa Leaves
Moringa leaves are highly recommended for mothers right after delivery. They are known to contain Vitamin A, Vitamin B, and Vitamin C in good quantities, as well as a number of other nutrients and minerals such as calcium, iron, and protein.
How to Include it in Your Diet:
Moringa leaves can be consumed either via the well-known shatavari kalp for up to four months after pregnancy. Fresh moringa leaves can also be used in soups, normal sabzi with potatoes (just like you do in aloo methi), fried vegetables, and so on, to integrate them into your diet.
2. Whole Sprouted Grains
The benefits of sprouts and other sprouted grains have been inculcated in us since childhood. As dry grains usually do not carry as much nutrition as sprouted ones, sprouted grains such as wheat, bajra, jowar, and ragi are considered much healthier than their dried counterparts.
How to Include it in Your Diet:
Sprouted grains can be mixed with some dry grains and ground together to make flour. This flour can then be used in multiple ways, most popular for making porridge.
3. Almonds
Right from adding them to gajar halwa, to consuming them as they are, almonds are a popular dry fruit and healthy snack alternative at all times. Natural almonds are essential in your diet, given the large amount of nutrition and vitamins they contain. Almonds are a great Indian food to eat after delivery.
How to Include it in Your Diet:
Take a bowl of water and soak a few almonds in it. Let them soak through the night, and have them first thing in the morning, as soon as you wake up. Not only does this keep you healthy, but the omega-3 content in them helps develop the baby’s brain functions.
4. Bottle Gourd
The array of benefits of bottle gourd ranges from proper hydration to better milk production for feeding and weight loss post-weaning of the child. Rich in Vitamin C, Vitamin A, sodium, calcium, magnesium, phosphorus, folate, iron, and so many others, bottle gourd consists of nearly 95% of water and is a great hydrating agent.
How to Include it in Your Diet:
Making bottle gourd, the standard fried vegetable for your meals, is the fastest and easiest way to get your fill of it. If you have a sweet tooth, there is no better delicacy and way to consume bottled gourd than the all-popular doodhi halwa. Sprinkle some almonds on it for added nutrition.
5. Garlic
For all the ire it earns for its smell, garlic has properties that help the immune system. It is known to ward off usual illnesses and is used in various pastes and ayurvedic medicines.
How to Include it in Your Diet:
Adding garlic to vegetable curries, soups, etc., will bring out the taste of the dish, and be a healthy choice, too.
6. Fenugreek Seeds
The leaves and seeds of the fenugreek plant are widely used in multiple ways for food, and as a nutritional supplement. Throughout breastfeeding, for nearly half a year, fenugreek seeds provide quite some help by giving an energy boost to the new mother and helping in milk production.
How to Include it in Your Diet:
Fenugreek sprouts are best taken with your meals and the main vegetable cooked for that meal. Sprouted seeds can also be stir-fried with some onion and garlic and then eaten as a snack. Fenugreek seeds can also be added to panjeeri and laddoo.
7. Cumin Seeds
Cumin seeds are popularly used as a spice. However, their health benefits are endless, as they seem to improve everything, from the digestive system to immune strength and blood circulation. Since cumin seeds contain antioxidants, calcium, and iron, they help the body retain energy and are fresh and healthy.
How to Include it in Your Diet:
Cumin seeds are best consumed in a powdered form. A spoonful a day, along with some jaggery and milk, is good enough for the body. This also affects the milk production supply, helping the new mother during breastfeeding.
8. Sesame Seeds
Generally known as til seeds in India, they contain a lot of constituents, namely iron, copper, magnesium, and calcium, which directly benefit the health of the mother. These seeds are great for regulating bowel movements and aiding digestion.
How to Include it in Your Diet:
Til is widely used in a number of Indian recipes. These seeds can be used to make laddoos, chikkis, and other sweet items that can satiate your sweet tooth and give you the nutrition you need. It can be added to chapati dough too.
9. Green Vegetables and Fresh Fruits
Citrus fruits provide tons of benefits, from strengthening the immune system to boosting milk production for breastfeeding. Green vegetables are well known to provide the body with a good amount of iron, folate and Vitamin A
How to Include it in Your Diet:
Most fruits can be eaten raw or consumed via juices as well. Green vegetables can be used in salads or in a cooked form during meals. Have about three servings of green vegetables and two servings of colourful, fresh fruits (3).
10. Finger Millet
Called ragi in India, finger millet contains enough calcium and iron to boost your health. Especially, if you are lactose intolerant, finger millet can give you the nutrition you need, and gain strength back after delivery.
How to Include it in Your Diet:
Various food items such as dosas, idlis, and chapatis can be made using ragi and form a part of your daily meals.
11. Oats
Being a rich source of iron, proteins, calcium, and carbohydrates, oats are extremely nutritious, right off the bat. Also, since they contain a good amount of fibre, oats improve digestion and reduce constipation.
How to Include it in Your Diet:
Oats are generally cooked with milk or water. These mixtures can be complemented with chopped fruits and nuts to improve the taste and nutrition they provide.
12. Dal
Dal is a huge source of protein and one of the rare dishes that help you boost your protein content, without adding fats.
How to Include it in Your Diet:
Dal can be eaten by itself in its cooked form, as soup or mixed with some vegetables to create an interesting dish.
13. Edible Gum
Edible gum or gondh is highly recommended during winters, since it is a good source of heat for the body. New mothers are advised to have gondh, as it helps with lactation.
How to Include it in Your Diet:
Making laddoos out of edible gum is the most popular and quickest way to consume it.
14. Carom Seeds
Known in India as ajwain, these seeds are known to work wonders in alleviating issues in new mothers. Simply having two spoons of these seeds is known to work speedily in resolving gas and indigestion problems.
How to Include it in Your Diet:
Ajwain can be boiled in water, after which you can strain and drink the liquid.
15. Turmeric
The healing properties of turmeric for wounds and general health support are well-known. It also helps reduce the toxicity of the liver and improves weight loss.
How to Include it in Your Diet:
Adding half a spoon of turmeric to milk or other items in your diet should be necessary.
16. Panjeeri
Panjeeri, a nutritional supplement cooked in Punjab, has healthy constituents that help improve a new mother’s metabolism and keep weight in control.
How to Include it in Your Diet:
Panjeeri can be had as it is in its usual halwa form, or used to make laddoos.
17. Ginger
Specifically, dry ginger powder contains many anti-inflammatory properties and helps reduce gas.
How to Include it in Your Diet:
Dry ginger powder can be used in multiple dishes as an important spice.
18. Eggs
Eggs are great sources of protein and can be assimilated in the body rather quickly. Opting for DHA fortified eggs elevates the fatty acid in your breast milk, making it more nutritious for the baby.
How to Include it in Your Diet:
Eggs can be consumed by making omelettes, boiling them, or in scrambled eggs for breakfast.
19. Salmon
Salmon contains DHA, which helps improve fatty acid levels and helps in brain development of your child. It helps with your mental health, keeping you in a happy mood and warding off depression.
How to Include it in Your Diet:
Salmon-based dishes should be a part of your diet, but not more than two times a week.
20. Lean Meat
Lean meat is known to be highly rich in iron, protein, and Vitamin B12, among others, which help keep energy levels at a high state.
How to Include it in Your Diet:
Lean meat can be a part of your meals, cooked in the manner you choose, as a side dish, or as a part of a curry.
21. Black sesame seeds
High calcium, iron, copper, magnesium, and phosphorus levels can be found in these tiny, flat seeds. Black Sesame seeds are beneficial for replenishing the body’s supply of critical minerals because they include all these nutrients. They are also frequently seen as beneficial for controlling bowel movements.
How to Include it in Your Diet:
Although til ke ladoos are popular in North India, black sesame seeds are also used to make a variety of other sweets, including til patti, rewri, and chikki. It can be put in normal food as well.
22. Dates
Dates are a simple and wholesome snack with several health advantages, from raising blood counts to minimising bleeding and blood loss after childbirth. They contain a lot of natural carbohydrates, which aid in supplying quick energy. Also, the polyphenol chemicals support better digestion and mental performance. It gives the body energy and helps in the healing process after delivery.
How to Include it in Your Diet:
You can either mix dates in a bowl of oats or easily have it as it is.
23. Citrus Fruits
A pregnant mother’s immune system may weaken over nine months of pregnancy. After giving birth, mothers should consume various citrus fruits (lemon, orange, grapefruit), to improve their immune system. Citrus fruits include vitamin C, which aids in iron absorption. Combining them with iron-rich foods helps the absorption of vitamin C more easily, thus benefiting the body. Iron will also assist in boosting the mother’s haemoglobin levels, preventing iron-deficiency anaemia.
How to Include it in Your Diet:
You can make fresh orange juice or have it in a fruit salad.
24. Legumes
Protein, vitamins, and minerals abound in legumes. Iron is abundant in dark-coloured legumes, such as black and kidney beans. When new mothers are nursing their infants, legumes, which are also low-cost and high in fibre, help to restore their energy.
How to Include it in Your Diet:
You can make different preparations of rajma, like rajma curry and rice, sauteed rajma, or rajma in a salad.
25. Blueberries
The optimal combination of calcium, vitamins, and minerals for new moms and their infants can be found in blueberries. In addition, blueberries offer good carbs to maintain a high energy level.
How to Include it in Your Diet:
You can easily eat it like a fruit. They are tasty and sweet. You can also mix it in your fruit salad.
FAQs
1. Till how many months do we have to follow the postpartum diet?
The best way to ensure your health postpartum is by following the diet for at least 3 months and best for a total of 6 months.
2. Can I have ghee after delivery?
Yes, you can consume ghee or butter after delivery in moderation. There is no restriction on the foods.
3. Can I have nuts and seeds after delivery?
Yes, you can have overnight soaked nuts and seeds after delivery so their phytic acid content goes down.
4. What food items should be avoided from postpartum diet?
Deep-fried, high-caffeine, greasy, sugary, excessively salty, and highly processed food items should be avoided in the postpartum diet. Though the limited caffeine that transfers to your infant via breast milk is not considered harmful, the CDC advises keeping your daily intake at 300 milligrams or fewer (4).
4. Can I exercise after delivery?
Yes, moderate exercise is suggested after delivery. However, this will be best guided by your obstetrician, depending on your delivery situation, the type of delivery, and the geography you are in.
There are many options for the right kind of food after delivery, for Indian mothers. Ensuring that a mother’s diet, post-delivery, contains all the nutrition she and the baby require is the only condition necessary to be observed.
Also Read:
Post-Pregnancy Weight Loss
Indian Breakfasts after Pregnancy
Foods to Eat and Avoid after C-Section Delivery
Read more
The New Mom’s Guide to Cervical Cancer Prevention: Why Postpartum Is the Right Time to Talk HPV
Welcoming a new baby into your life brings joy, excitement, and, yes, a lot of responsibility. As a new mom, your health might take a backseat while you focus on caring for your baby. However, the postpartum period is an ideal time to reflect on your health and take proactive steps to help protect it (1).
For most people, HPV clears on its own. But for those who don’t clear the virus, it can cause certain HPV related cancers and diseases.
Understanding HPV and Its Link to Cervical Cancer
Human Papillomavirus (HPV) is a viral infection of the reproductive tract, which is the main cause of cervical cancer and also vaginal, vulvar and anal cancers (2). In fact, cervical cancer is primarily caused by persistent infection with high-risk types of HPV (3). While most HPV infections clear on their own within a couple of years, some strains can linger and, over time, lead to the development of certain cancers (4).
Every 5 minutes, nearly one person loses her life to cervical cancer in India* (5). The good news is that cervical cancer is largely preventable with the help of HPV vaccination and regular cervical screenings (1).
The postpartum period is the perfect time for new mothers to prioritise their health and discuss HPV prevention with their healthcare providers.
*Data as of 2022
For most people, HPV clears on its own. But for those who don’t clear the virus, it can cause certain HPV related cancers and diseases.
Why Postpartum Is the Right Time for HPV Vaccination
Many new moms may wonder if they can get vaccinated while breastfeeding. According to FOGSI (The Federation of Obstetric and Gynaecological Societies of India), breastfeeding is not a contraindication for HPV vaccination. Available evidence does not indicate an increased risk of adverse events linked to the vaccine in either the mother or their babies after administration of the HPV vaccine to lactating females (6).
For most people, HPV clears on its own. But for those who don’t clear the virus, it can cause certain HPV related cancers and diseases.
HPV Vaccination: The First Step Towards Prevention
Cervical cancer is preventable with the help of HPV vaccination (1). As a new mother, you have the chance to take charge of your health, discuss with your gynaecologist, and learn about HPV prevention and HELP protect yourself against certain HPV-related cancers. Discuss HPV vaccination with your gynaecologist.
For most people, HPV clears on its own. But for those who don’t clear the virus, it can cause certain HPV related cancers and diseases.
The HPV vaccine is not intended to be used for treatment and may not result in protection in all vaccine recipients. Vaccination does not eliminate the necessity for women to continue HPV relevant cancer screening recommended by HCP,” to be mentioned with all the claims around vaccine efficacy and effectiveness.
IN-GSL-01239 | 17/06/2025 – 13/03/2027
Also Read:
HPV and Cervical Cancer
Cervical Cancer and Fertility
Postpartum for HPV Prevention
Human Papillomavirus and Pregnancy
Human Papillomavirus (HPV) in Children
Read more
How to Increase Fat in Breast Milk?
Breast milk consists of nutrients that are essential for your baby’s development in the first few months. It provides the necessary amount of fat required for the growth and development of the baby. Therefore, a regular feeding schedule is a must. However, the amount of fat in breast milk varies throughout the day, which might raise concerns in some mothers. But, you need not worry about it as it is completely natural and will not affect your child’s health. Read this article for some information on how to increase fat in breast milk. Let’s begin with why breast milk is important for your baby.
Why Is Breast Milk Important for Your Baby?
Breast milk is a rich source of healthy fats complex carbs, proteins, oligosaccharides, vitamins, and minerals which are absolutely essential for a growing baby. We have shared a little more information about the fat content in breast milk below. Further, colostrum, the yellow fluid produced by the breasts in the first few days after birth contains antibodies that strengthen the immune system of a newborn baby. It also supports the development and functioning of the baby’s gastrointestinal system (1) (2).
Here are some benefits of breast milk and breast milk fat (3) (4):
Good source of energy.
Better absorption of minerals, like calcium and magnesium.
Healthy development of baby’s stomach and intestines.
Lowered chances of constipation.
Decreased chances of obesity when you baby becomes an adult.
Healthy brain development.
Healthy development of the nerves and spine.
Healthy development of baby’s eyes.
Reduces inflammation in the body.
Stronger immune system.
Healthy development of the hormonal system.
Better digestion and metabolism of energy sources like carbohydrates and proteins.
Breast milk has better taste.
What Is the Average Fat and Calorie Content in Breast Milk?
As mentioned earlier, the fat content in breast milk varies through the day as it depends on the emptiness of the breast; the full the breast, the low the fat. We will talk about this a little more in details below. For now, refer the table below to know the average fat and calorie content and the different types of fat present in breast milk (5):
Calorie & Fat Content of Human Milk
Average
Range
Energy
22 kcal/oz
13 – 35 kcal/oz
75 kcal/100 ml
45 – 119 kcal/100 ml
Fat (total lipids)
1.2 g/oz
0.6 – 1.5 g/oz
4.2 g/100 ml
2 – 5 g/100 ml
3-5%
1-10%
What Are the Different Types of Fat Present in Breast Milk?
The fat content found in breastmilk can be classified into (6):
Saturated fats
Monounsaturated fats
Polyunsaturated fats
Omega-3 fatty acids
You might wonder why the fat content in breast milk varies throughout the day. Let’s look at some factors that influence the fat content in breast milk.
What Does Fatty Breast Milk Look Like?
Although it is hard to determine the fat content in your breast milk; fatty breast milk looks creamier than non-fatty breast milk. This is not always accurate and can depend on a variety of reasons.
How Do You Know if You Need to Increase the Fat Content in Breast Milk?
Although there are many factors which can indicate that you need to increase the fat content in your breast milk, here are a few you can look out for:
1. Your Baby Is Not Hitting Weight Goals
Your baby should be steadily gaining and hitting their weight goals. One indicator that your breast milk is not fatty enough is when your baby is not gaining weight even after frequent feeding sessions.
2. Your Baby Is Losing Weight
It is normal for babies to lose some weight in the week following their birth. However, your baby should gain it back and more through feeding on your breast milk. If your baby is still losing weight, you may need to consult with a doctor.
3. Your Baby Is Often Cold
This is a sign of hypothermia due to loss of heat from lack of fats which regulate body temperature. This is a good sign to increase the fat content in your breast milk.
Factors That Influence Fat in Breast Milk
The factors given below could influence the fat content in breast milk:
1. Amount of Milk in the Breasts
An empty breast is richer in fat than a full breast (7). This is because when you start nursing, the foremilk is the first to emerge, and is rich in proteins, water and so on, but low in fat. However, the hindmilk, which comes later, is much richer in fats (8). Having said that, the fat content in breast milk will not be the same during each feed and will vary on when the last feed was given.
2. Frequency of Nursing Sessions
The fat content present in breast milk is proportional to the number of times you feed your baby. When you nurse your child faster than your breastmilk replenishes, your baby is more likely to get the hindmilk, which has comparatively more fat content than the foremilk.
3. Time of the Day
As mentioned earlier, the fat content in breast milk varies throughout the day. This is because the time of replenishment of breast milk differs in each mother’s case. Some have fuller breasts in the morning, while some, during other parts of the day. Keeping track of your own experiences is advisable, so you can decide the best time to feed your baby and provide.
4. Nutrition
Although this is a commonly-held belief, adding more fats to your diet does not alter the fat content in breast milk. In fact, this misconception has no basis whatsoever.
5. Baby Feeding Positions and Techniques
Baby feeding positions and techniques also play an important role here. Getting the right technique, feeding position and establishing a successful bond with the baby can help him feed frequently and longer. The baby would then be able to suck deeper, which allows him to get proper feeds beneficial for his health. A deep latch ensures maximum intake of milk, which can help the baby drink until hindmilk effectively.
Difference Between Hindmilk and Foremilk
Both are elements of breast milk, but there is a stark difference between hindmilk and foremilk. Here are some differences between both (9):
Foremilk
Hindmilk
Foremilk is the milk which is produced and consumed at the beginning of a feeding.
Hindmilk is the milk which is produced and consumed after the foremilk.
It is mostly water combined with other nutrients.
It is rich in lactose and is highly fatty breast milk.
How to Increase Fat in Breast Milk?
Many moms wonder about getting more fat in breastmilk and how to make it more filling for their baby. The good news is that small, easy habits can help with how to thicken breast milk naturally. Let’s look at simple tips that fit smoothly into everyday life.
1. Breastfeed With One Breast or Pump Out the Foremilk When Feeding With Both Breasts
It is important for mothers to breastfeed from both sides in each nursing session (10). The baby needs to be allowed to decide the nursing duration and frequency at each breast, so he effectively has foremilk and hindmilk from both sides. As the baby suckles, the fats in the milk get stuck to each other and adhere to the alveolar walls of the milk ducts. As the milk enters the nipples, the fatty hindmilk is left behind while the foremilk comes out. If at this point, you switch your baby to the other breast, he will only have consumed the foremilk from the first breast. And, by the time the hindmilk of the second breast reaches the nipples, your baby will be too full to drink any more breastmilk (9).
2. Massage Your Breasts
Breast massages and breast compressions improve the flow of breast milk through the milk ducts. You can do this by holding your breast and squeezing it gently. With these compressions, the fatty portions of the milk move towards the nipples. Massage enables stimulation and letdown and frees up ducts for smooth flow.
3. Eat a Balanced Diet
Fat content in breast milk is not dependent on the mother’s diet. A balanced diet with healthy fats can ensure the mother gets adequate nutrition. You may include enough protein in your diet as it helps in the synthesis of breast milk. The best sources of protein are eggs, nuts, milk, chicken, cheese, fish, etc. If you’re vegetarian or vegan, you can ask your lactation specialist for a protein supplement that compliments your current diet. Having a healthy balanced diet for the mother’s well-being will provide the nutrition required for the baby’s growth and development (11).
4. Increase the Frequency of Feeding Sessions
The often you nurse, the more your child is likely to get the fat-rich hindmilk. Establishing frequent feeding sessions might be difficult if your baby gets full sooner than you estimate. Therefore, keep track of the feeding sessions and diaper changes to know the time your little one is likely to get hungry (10).
5. Pump Some Breast Milk Out
You can pump out some foremilk using a breast pump and allow the hindmilk to flow through during your child’s feeding sessions. Do not forget that foremilk is also essential for your baby’s growth and development. Therefore, ensure your child gets some of that, too.
6. Consult a Lactation Expert
A lactation expert can help answer and resolve several questions/issues you may have had when trying to breastfeed your baby. Seek help as soon as possible to establish a breastfeeding relationship and overcome any challenges that hinder the child’s nutrition.
7. Use Your Body’s Natural Cycle
Fat concentration in human breast milk varies throughout the day. You may often notice that your breast milk is fattier in the evening as compared to the next morning. Take notes of such things and use them to your benefit. This will enable you to provide your baby with fattier milk.
8. Separate the Breast Milk
If you are producing and pumping more than your baby needs in a day, you can increase the ratio of fat in your milk. A good method for this is to separate the first 1/3rd of the total milk you pump. You are left with 2/3 rd of milk which has a higher fat content. The separated milk can later be used to feed your baby when they are hungry.
When to Consult the Doctor?
One of the most important signs is if your baby is not gaining weight or is losing weight. This is one of the biggest signs that indicate an issue with the fat content in your breast milk. If you notice issues with their weight, immediately consult your doctor.
FAQs
1. Does sunflower lecithin make breast milk fattier?
Yes, sunflower lecithin supplements help make breast milk fattier. They help increase the amount of polyunsaturated fatty acids in breast milk. This also prevents the milk ducts from blocking.
2. Does your baby need to eat frequently if you have low fat in breastmilk?
Yes, if you have low fat content in your breastmilk, your baby will need to be fed more often to make up for the required daily fat.
3. Can night feedings help increase fat in breast milk?
Yes, they can. Milk made later in the day and at night can contain slightly more fat. Night feedings also help keep your milk supply balanced and responsive to your baby’s needs.
4. Does breast size affect milk fat?
No. Breast size does not determine milk quality or fat content. Milk fat depends on how full or empty the breast is, not its size.
As explained, the importance of fat in your baby’s diet cannot be understated. With timely feeding sessions, you can ensure your baby’s growth and development is adequate. The fat content in breast milk is comparatively higher when the breasts are almost empty; therefore, let your newborn suckle on one breast until it is completely empty before switching.
Also Read:
Mature Breast Milk
Types of Breast Milk
Foods that Increase Production of Breast Milk
Read more
How to Sleep After a C-Section – Best Positions for Recovery
Pregnancy and childbirth are beautiful experiences. Although it is beautiful, the mother’s body goes through a lot during the process, it is all worth it when you get to hold your little one in your arms. As medical sciences have evolved to make the delivery process less risky for the mother and baby, one evolutionary procedure was C-Section deliveries.
No mom can ever forget the sleepless days and nights that follow a C-Section delivery. While parenting is no doubt a wonderful experience, the initial few weeks after childbirth can be tough. The recovery period after a C-Section delivery will be painful and require the better part of your patience and courage. But remember, this is a temporary phase, and you will sail through it eventually. In this article, we will discuss sleeping positions after a C-section.
Why Good Sleep Is Important After C-Section?
A C-section is a very invasive procedure that a mother goes through. The body will take time to heal, and the baby needs to be looked after as well. Getting adequate sleep is important so that you can take care of your newborn and yourself (1). It will help you be more alert and focus on the tasks at hand in a better way. Your body will utilise energy to heal itself while you sleep. It is thus very important to sleep after a C-section.
How Much Sleep Do You Need After Your Cesarean Delivery?
You may have some doubts about how much sleep you should be getting. You can’t afford to sleep too much as your baby needs your time, and you surely can’t sleep too little as your body needs to heal. Here is some clarity on how much you need to sleep:
1) Hours of Sleep
You should ideally be getting 7-9 hours of sleep each night in an ideal situation. However, you have a newborn to take care of as well. However, you must ensure that you get no less than 6 hours of sleep each night. Being sleep deprived can cause other health issues, such as depression and poor cognitive function (2).
2) Naps
Being a new parent can be hard. If your baby keeps you up at night and you are unable to get 7-9 hours of sleep, you can take a few naps of 15-20 minutes each throughout the day. This will also help with the healing process and keep your mind fresh.
Why Is It Difficult to Sleep After a C-Section?
Sometimes, during pregnancy and after pregnancy, a woman’s airway is unable to function smoothly due to increased hormone levels and increased abdominal volume. This condition is known as Obstructive Sleep Apnea (OSA) and is observed in a lot of women (3). Improper breathing and collapsing of the airway make it difficult to stay asleep when you manage to find the time to. Another significant reason why moms suffer from insomnia, fatigue and depression after a C-Section delivery is the pain. But with proper care and precautions, you’ll be able to recover faster.
Also Read: Bath After C- Section Delivery – Precautions and Benefits
How Does Sleeping Position Affect the Quality of Sleep after a Cesarean?
While pain medications almost always help you fall asleep, an appropriate sleeping position will ensure better breathing and a sound nap. Choosing the most comfortable sleeping position after a caesarean will reduce the strain on your abdominal muscles, in turn, reducing the pressure on your incision (4).
Also Read: Back Pain After C-Section – Causes and Remedies
Best Positions for Sleeping After C-section
There is no single sleeping position that works for everybody. What works for one mom may not work for another. It’s a process of trial and error till you find a sleeping posture that suits you best. You can choose from these best ways to sleep after a C-section delivery. We will also discuss the best position to sleep after a C-section, sleeping positions to avoid after a C-section, and recovery sleeping positions after a C-section.
1. On the Back
A lot of women vote sleeping on the back as the most comfortable position after a surgery. In this position, your incision won’t be under any pressure anymore. You can also put a pillow under your knees. The only downside is that you can strain your belly while sitting up or getting out of bed. After a few weeks, try rolling onto your side if it doesn’t hurt much. Women with high blood pressure may be advised against this.
2. To the Side
You might find it comfortable to sleep on your side soon after delivery. Sleeping to the left side aids optimum blood flow and digestion (which you very much need). You can use pillows to support your belly and hips. An advantage of sleeping to the side after a C-Section delivery is that you can prop yourself up on your elbow and push with your arms to sit up and get out of bed. Tip – breathe out while pushing yourself up.
Also Read: Massage After Caesarean Delivery – All You Need to Know
3. Elevated Upper Body
Friends who have had a cesarean delivery will tell you that pillows are your lifesavers. They’re indeed right. Prop yourself on a pile of cosy pillows so that your entire upper body is elevated, not just the head. This position facilitates better breathing and easy sleeping for many suffering from OSA.
4. In a Recliner
For many women, finding comfort in any position becomes really difficult. But many moms have claimed to have slept in a recliner or rocking chair. Of course, it doesn’t feel like sleeping on a bed, but it makes getting up easier. You can also breastfeed with ease.
These were our recommended sleeping positions after C-section.
Also Read: Hernia after C-Section Delivery – Causes, Symptoms, and Treatment
Tips to Improve Quality of Sleep While You Recover
For new moms, it is important to have sound sleep, even if it is for a short duration of time. Since good quality sleep helps you recover faster, here are some tips to keep in mind (5):
Follow your doctor’s advice and don’t discontinue your medication to get better sleep.
Avoid exerting yourself, climbing stairs, or lifting weights heavier than your baby. You might run a risk of inviting complications and losing sleep. If you give your body time to heal, the pain will subside eventually and also help you sleep better.
That said, an optimum amount of movement and exercise can boost blood circulation and quicken the healing process. Once you feel better, you can start with short walks in and around your house. It will help you get better sleep at night.
Eating right is very important. Anti-inflammatory foods and foods that are high in Vitamin C, like berries and broccoli, should be included. You can also eat nuts and seeds.
Constipation is not uncommon for new moms. We advise you to drink lots of water and include fibre-rich foods in your diet. You can also ask your doctor about using a stool softener for better bowel movements. An irritable tummy can cause discomfort and make sleeping difficult.
Avoid getting up from bed too often during the first few weeks. You can request your husband and family to bring your baby to you when needed.
How Long Does It Take to Sleep Normally Again?
After a C-section, most women begin to sleep more comfortably within 2 to 6 weeks, but returning to “normal” sleep can take longer due to healing, hormonal shifts, and newborn care demands. In the first couple of weeks, discomfort around the incision, difficulty finding a pain-free position, and frequent nighttime feedings can significantly disrupt rest. As the incision heals and pain decreases—usually after the first month—sleep quality gradually improves.
When to Call a Doctor
Contact your doctor straight away if you notice any of the following (6):
Pain or difficulty when passing urine
Leaking urine without meaning to
Pain relief not working, or the pain getting worse
A sore or tender abdomen
A wound that is red, swollen, painful, leaking fluid, or not healing properly
A high temperature (fever)
Heavy vaginal bleeding that continues after a week or becomes heavier
Feeling faint, dizzy, or having a fast or pounding heartbeat
Vaginal blood or discharge with an unpleasant smell
Cough, chest pain, or shortness of breath
A severe or ongoing headache
Pain, redness, or swelling in the lower leg (calf)
Breast redness and swelling lasting more than 24 hours and getting worse
FAQs
We get a lot of questions on how to sleep after undergoing a C-section. Here we’ve answered a few of them.
1. Is it okay if I roll onto my belly while sleeping?
Although rolling onto your belly is something you don’t have control over, deliberately sleeping on your stomach is advised against. That’s because the incision site will be sore and is undergoing recovery. As the pain gradually subsides with time, you can sleep on your tummy if you find it comfortable.
Also Read: Exercises & Tips To Reduce Tummy Post Cesarean Delivery
2. Getting out of bed is very difficult for me after a C-section. Any tips?
While getting up from your sleeping position, turn to either side and prop yourself up with the help of your elbows. You can also ask a family member to assist you with this. First, assume a comfortable seated position and then let your legs dangle over the side of the bed. Put your feet on the floor and rest for a minute before you stand up. This method will make getting out of bed in the morning easier.
3. Can I use a pillow after a C-section?
Yes, you can use a pillow after a C-section as it can help support your body and ease the pain. You can elevate your head from your body for better air circulation. You can also use pillows to support your arms while breastfeeding.
4. Is it normal to experience night sweats after a C-section?
Yes, night sweats are fairly common after delivery due to hormonal changes as your body adjusts to pregnancy. These shifts can cause sudden sweating that disrupts sleep. Staying hydrated, wearing breathable clothing, and keeping your room cool can help manage this temporary symptom.
These are some of the most comfortable ways for good sleep after a C-section. Your emotional health is your first priority. A healthy and positive mind accelerates physical recovery. A happy you is what your baby needs right now.
Infographic: 6 Tips for Quality Sleep After C-Section
Also Read:
Recovering After a C-section Delivery
Breastfeeding After Caesarean Section Delivery
Diet After C-section Delivery – Foods to Eat and Avoid
Read more
Why Postpartum Is a Catch-up Opportunity for HPV Prevention
Disclaimer: This information is intended for awareness purposes only and should not be considered a substitute for professional medical advice. Please consult your doctor.
In India, nearly one person dies of cervical cancer every 5 minutes (1), even though this cancer is largely preventable (2). Caused by the human papillomavirus (HPV) (3), cervical cancer can be prevented through timely HPV vaccination (2).
After childbirth, your body undergoes multiple changes. While you focus on your baby’s care, it’s just as important to prioritise your own health.
*Data as of 2022
For most people, HPV clears on its own. But for those who don’t clear the virus, it can cause certain HPV related cancers and diseases.
Cervical Cancer: A Preventable Threat
Most people don’t realise they’ve been infected with HPV because it often shows no symptoms (4). Cervical cancer is primarily caused by a persistent HPV infection (3). Cervical cancer in some cases may start in the 30s, and the incidence can peak in the 50s (5).
But HPV doesn’t just cause cervical cancer; persistent infections can also lead to vaginal, vulvar, and anal cancers (3). That’s why global health organisations, such as WHO, recommend HPV vaccination for eligible women, starting from 9 years of age (6).
For most people, HPV clears on its own. But for those who don’t clear the virus, it can cause certain HPV related cancers and diseases.
Postpartum: The Ideal Window to Protect Yourself
Your postpartum check-up is more than just a recovery milestone; it’s an opportunity to prioritise preventive care. This is the perfect time to consult your gynaecologist about HPV prevention, including vaccination and regular screenings.
Why Now?
Almost all cervical cancer cases can be prevented through timely HPV vaccination (2).
HPV vaccination can help prevent cancers caused by HPV, including cervical, vaginal, vulva and anal cancers (2).
The cost of HPV vaccination is a fraction of potential cervical cancer treatment costs (2).
For most people, HPV clears on its own. But for those who don’t clear the virus, it can cause certain HPV related cancers and diseases.
The HPV vaccine is not intended to be used for treatment and may not result in protection in all vaccine recipients. Vaccination does not eliminate the necessity for women to continue HPV relevant cancer screening recommended by HCP.
HPV Vaccination While Breastfeeding: Is it Safe?
According to the CDC (Centers for Disease Control and Prevention), HPV vaccination given to lactating women does not affect the safety of breastfeeding for mothers or infants (7). The Federation of Obstetric and Gynaecological Societies of India (FOGSI) also agrees that breastfeeding is not a contraindication for HPV vaccination. Available evidence does not indicate an increased risk of adverse events linked to the vaccine in either the mother or their babies after administration of the HPV vaccine to lactating females (8).
So, if you’re breastfeeding, recently delivered, or planning to complete your postpartum care checklist, this is a convenient window to talk to your doctor about HPV vaccination.
For most people, HPV clears on its own. But for those who don’t clear the virus, it can cause certain HPV related cancers and diseases.
Just like any other vaccine, the HPV vaccine may cause side effects which may vary from person to person, and its side effects are mild and temporary.
Protect Your Health to Protect Your Legacy
When we think of legacy, we often think of financial security or values passed on. But being healthy and present in every chapter of your child’s life.
More than 270 million doses of HPV vaccines have been distributed globally since licensure in 2006 (9). So, as a mother and a woman, take the step towards prevention.
Talk to your gynaecologist today about HPV vaccination for cervical cancer prevention.
For most people, HPV clears on its own. But for those who don’t clear the virus, it can cause certain HPV related cancers and diseases.
IN-GSL-01239 | 17/06/2025 – 13/03/2027
Also Read:
Cervical Cancer and Fertility
HPV and Cervical Cancer
Early Signs of Cervical Cancer to Look Out For
Read more
Post Pregnancy Belt – Does it help to Reduce a Belly Pouch?
Childbirth leaves with a postpartum belly, which can be quite daunting, all thanks to its appearance. After delivery, most women try various methods to shed all the weight they gained during pregnancy and get back to their pre-pregnancy body (1). One of the methods used in this process is the post-pregnancy belt, which particularly targets loose skin and fat around the belly area. Postpartum belly wrap is very popular among postpartum moms, as it helps with muscle and organ support while the healing happens. If the abdominal belt after delivery has caught your attention, you might as well give this post a read to learn about the pros and risks involved with using a pregnancy belt after a c-section.
What Is Meant By ‘Abdominal Wrapping’ or ‘Tying the Stomach After Delivery?’
The practice of tying the stomach after delivery has been around for a long time, as it is believed to tighten the abdominal muscles, reduce swelling, and even provide support to the back. During pregnancy, the walls of the abdomen stretch to accommodate the growing uterus. There is also a considerable amount of fat cells that accumulate in the region. These over-stretched muscles don’t contract immediately after delivery, leaving flabby skin and fat around the abdomen. Wrapping the abdomen with a cloth or a postpartum belt is believed to help tighten and strengthen these muscles.
Also Read: Breast Sagging After Pregnancy & How to Prevent It
What Are the Different Types of Binding?
Traditionally, clothes were tightly wrapped around the abdomen after pregnancy. However, today, there are several different types of binds available. Be sure to pick the one that is comfortable for you and suits your lifestyle.
1. Wraps
These are made of cloth and can be used immediately postpartum.
2. Corsets
Typically worn under dresses, corsets are extremely tight and may exert a lot of pressure on the pelvic floor, as well as the organs within the abdominal cavity, and are not recommended for long-term use.
3. Belts or Splints
These are more modern options and come with a Velcro fastening for easy use. They also allow you to adjust the tightness to apply only the required pressure on your abdomen.
What Is a Post-Pregnancy Belt?
A post-pregnancy belt is a wrap tied around your belly postpartum to support your abdominal organs and muscles. A post-delivery belt will help tighten loose muscles and push the organs back into position. According to the Cleveland Clinic, one made with cotton is preferable as it can be less irritating on the skin (2).
When Can You Start Tying Your Stomach After Pregnancy?
Some doctors suggest that new mothers should wait at least for a day after delivery before they begin tying their stomachs. It is best to consult your doctor about when the right time to start is, as your doctor will be best familiar with your health situation.
1. After a Normal Delivery
If you’ve had a normal delivery, you can typically begin tying your stomach within a few hours after giving birth.
2. After a C-section
If you’ve had a C-section, it is advisable to wait until the wound has considerably healed before you tie your stomach. This may mean at least six to eight weeks. Check with your doctor if you are ready for a belt or a wrap.
How Does a Postpartum Belt Help in Reducing the Belly?
Does postpartum belt reduce tummy? Although there is limited scientific evidence to back the use of postpartum belts, their popularity stems from cultures worldwide that traditionally advocate using one. A 2018 study involving 90 pregnant women found that wearing a maternity support belt slightly improved posture during all trimesters (3). In fact, in a study from 2015 that looked into ways to ease back and pelvic pain during pregnancy, it was discovered that pelvic belts and acupuncture were the real winners. These methods had solid evidence backing up their effectiveness (4). Some postpartum belt uses include:
Tummy fat reduction
Posture enhancement
Tummy muscle toning
Internal organs support
Back support and back pain reduction
Tummy tucking or body shaping
Better comfort for movement after delivery
Appearance of toned figure
Swelling reduction after c-section
Prevents muscle expansion
What Are the Risks Involved in Using a Postnatal Belt?
Postnatal belts tuck in the extra fat that you have gained during pregnancy for a flatter tummy and reduced bulge. However, several doctors advise against the use of these belts after delivery due to the following risk factors.
Excess pressure on the uterus, which may lead to bleeding
Rashes and itching around the region where the edges of the belt press into the skin
Excessive use of the belts throughout the day in an effort to reduce fat which may lead to pain and discomfort
After a c-section, the wounds may take at least six to eight weeks to heal completely. Using the belt before the internal wounds have healed may lead to complications.
Possibility of developing a hernia due to constant pressure on the abdomen.
Is a Post Maternity Belt Comfortable?
All mothers who’ve used the abdominal belt after pregnancy will agree that these are far from being comfortable. Using them can even be painful on many occasions, as they wrap around your tummy tightly for the desired results. If you’ve had a C-section, there may be complications if the belt exerts a lot of pressure where the incision was made. It is also possible for the belt to slip out of position now and then, requiring constant adjustment. While using softer fabrics can ease some discomfort, they are priced higher.
Things to Consider About Postpartum Belts
There are many factors to consider when wearing a postpartum belt, as well as buying the right one for your body. These are some things to keep in mind before you make the big decision.
1. Consult Your Doctor
As each case and each woman’s body is different, it is essential to consult your doctor, who can give you the right advice on whether this is a good option for you, as well as when you can start wearing an abdominal wrap.
2. Continue Wearing the Wrap Over a Few Weeks
The results of a belly wrap are not instant, and it must be worn over at least 5-6 weeks before you start seeing a difference. However, use it in moderation and not all day long. If you’ve decided to wear a postpartum belt, patience will most likely be your best ally.
3. Look for Adjustment Options
When buying the right belly wrap, go for one that allows you to adjust tightness. This way your postpartum belt will be just as tight as you require, without causing any injuries.
Other Ways to Reduce Belly After Delivery
Following a healthy diet and moderate exercise can help you regain your pre-pregnancy body. Begin with easy exercises and workouts that do not strain you, and remember to progress gradually. You can consult your doctor about the right time to hit the gym for a more rigorous workout. Yoga and brisk walks every day can also greatly help reduce tummy fat.
FAQs
1. Can I do exercise while wearing a postpartum belt?
Exercising heavily in the initial postpartum days is not recommended at all. It’s best to wait for 6-8 weeks before resuming exercises after consulting your doctor. You can do low-impact exercises, like light jogging and slow walks, while wearing a postpartum belt after you have fully recovered and are no longer in pain (5).
2. Can I breastfeed with a postnatal belt?
Yes, you can breastfeed your baby while wearing a tummy belt after delivery. However, every individual is different, and their style and position of breastfeeding their babies could be different, which could change the factors of wearing a postpartum belt while breastfeeding. The bottom line is that if you are comfortable feeding your little one while wearing a postpartum belt, it’s fine; if you are not, you can keep it aside until you feed your baby and latch it back on.
3. How long do I need to wear a postpartum belt?
Experts advise that moms wear postpartum belts for 2 to 12 weeks, as wearing them for an extended period of time could have adverse effects.
Using a maternity belt after delivery can aid in the process of getting back into shape. However, it does not supplement a good diet and exercise. Using a belt can help you move around better and equip you to work out better, but these postpartum belts should not be considered as a tool for instant weight loss. Use them in moderation and avoid putting your abdomen under constant pressure all day long. Also, seek guidance from your doctor about the best ways to use the belt for better results.
References/Resources:
1. Madison. A, Bryan. L, Gephart. L. F; Prevalence of Planned Abdominal Binder Use after Vaginal Delivery; South Med J.; PubMed; https://pubmed.ncbi.nlm.nih.gov/34853848/; December 2021
2. Postpartum Belly Wraps: Purpose, Types, Benefits & Risks; Cleveland Clinic; https://health.clevelandclinic.org/postpartum-belly-wrap
3. Bey. M. E, Arampatzis. A, Legerlotz. K; The effect of a maternity support belt on static stability and posture in pregnant and non-pregnant women; J Biomech.; PubMed; https://pubmed.ncbi.nlm.nih.gov/29784246/; June 2018
4. Gutke. A, Betten. C, et al.; Treatments for pregnancy-related lumbopelvic pain: a
systematic review of physiotherapy modalities; Acta Obstetricia et Gynecologica Scandinavica; https://obgyn.onlinelibrary.wiley.com/doi/pdf/10.1111/aogs.12681; May 2015
5. When and how to exercise after a c-section; Tommy’s; https://www.tommys.org/pregnancy-information/giving-birth/caesarean-section/when-and-how-exercise-after-c-section
Also Read:
A Guide to Postpartum Massage
Using Postpartum Waist Trainer
How to Reduce Weight After Delivery?
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How to Reshape Your Breasts After Breastfeeding?
The breasts are held in shape due to the attachment of Cooper ligaments to the muscles. As a mother, you may want to improve the shape of your breasts once you have weaned off your baby. After looking at those pre-pregnancy images, you may want to look your best and will do everything possible to get back in shape. Once you start breastfeeding, your breasts may sag, and they won’t have the wonderful shape you loved. But there is no need to worry. In this article, we shall help you understand ways to reshape your breasts post the weaning period of your baby. Reshaping the breasts can help restore their firmness, symmetry, and youthful appearance, boosting self-esteem and enhancing body confidence. It allows women to regain a sense of physical and emotional well-being, embracing their post-breastfeeding bodies with pride. Here is what you can do to improve the shape of your breasts after breastfeeding.
Why Do Your Breasts Sag After Breastfeeding?
New mothers often associate saggy breasts with breastfeeding; however, that is not true. It is the end of pregnancy which causes the breasts to start sagging. The additional weight that new mothers put on during pregnancy for enlarged milk ducts starts reducing once the breasts start shrinking. The breasts are deflated, combined with a reduction in the pregnant woman’s body weight. Apart from breastfeeding, there could be other reasons leading to the saggy appearance of your breasts.
Easy Ways to Reshape Your Breasts After Breastfeeding
There are various ways to change the shape of your breasts after breastfeeding, and some of them are discussed below
1. Shower
Take alternate showers, but not a shower every alternate day. The key is to change the temperature of the water when you shower. This is a simple technique to gradually improve the strength and tone of the breasts and infuse them with life. Using this technique of alternating hot and cold water continuously during your showers can stimulate blood circulation, especially in your breasts. This will cause them to perk up and stay firm. However, this technique will only have a temporary effect and will not permanently reshape your breasts.
2. A Proper Bra With a Proper Posture
Sagging of the breasts is what most women feel bad about once they wean their child from breastfeeding. All it takes to help reverse the changes is to use the right supportive bra and hold yourself properly right from the initial stages. You might have to replace your old bras with newer ones, or even opt for sports bras to get better support and shape. Furthermore, as you constantly hold and feed your child, your posture changes and is slightly bent forward. Correct it, and also correct your breastfeeding technique.
3. Massage Your Breasts
Breastfeeding provides a lot of stimulation to your breasts, but weaning leaves them with barely any stimulation at all. Massaging your breasts can help your breasts counter that in a better way. The various techniques ensure that your breasts receive stimulation from all directions, causing the blood circulation to revitalise and support the breast tissues in their repair and regrowth. Using olive oil or almond oil can cut down the sagging effect, and the massages can infuse strength in the muscles, helping them hold themselves together.
4. Natural Breast Creams
One of the popular ways most women use to counter the changes in their breasts post the breastfeeding stage is natural creams and supplements. Made from fenugreek or palmetto, these creams are known to have some interesting properties that affect the skin and muscle tissue in various ways. Applying these on a regular basis tightens up the skin effectively and results in a texture that is smooth and firm breasts. Additionally, fenugreek cream is known to work wonders in keeping the shape and size of the breasts intact. In any case, it is best to talk to your doctor before you begin using them.
5. A Proper Diet
Your diet during pregnancy, and while you were breastfeeding would be different from the diet you must be following now. Whatever you eat, you must remember to include food in your diet that improves the muscle tone, make your skin supple, and combat the elastic skin by tightening it. For this, you must include food items that are rich in Vitamin B and Vitamin E, as they improve skin tone. Apart from that, you must cut down on the consumption of animal-based food items that are rich in fats. These can add weight to your breasts but reduce their suppleness.
6. Specific Body Exercises
No matter what you eat, your breasts won’t return to their normal shape if you don’t exercise. Doing the right exercises is the easiest and most convenient way to get your breasts firm and in shape naturally. Technically, breasts are simply layers of fat, so you can’t shape them directly. However, various muscles underneath them work to hold them up properly and keep your posture upright. Those are the muscles that need to be worked upon, which will consequently improve your breasts’ visual appeal. It is best to opt for exercises focusing on your core and chest region, such as push-ups, dumbbell pullovers, and chest presses. Start with light weights and build your strength gradually. Get a good gym trainer and talk to your doctor before starting these exercises.
7. Surgical Enhancement Techniques
This should ideally be your last resort and chosen only if you are unhappy with how your breasts look. Even so, it is highly recommended to use every other natural method mentioned above for a substantial period of time and opt for surgical enhancement if their results are not up to the mark. Due to medical advancements, there are better enhancement methods that give your breasts a natural feel and look even after the surgery. There can be numerous surgical procedures and a clear choice of choosing shape and size you’d like. Make sure you research the procedure well and choose an experienced plastic surgeon before proceeding with the surgical enhancement.
8. Cold and Hot Compresses
Using cold and hot compresses on your breasts can help stimulate blood circulation, tone the skin, and promote breast tissue rejuvenation. Cold compresses can help tighten the skin and reduce swelling. In contrast, hot compresses can increase blood flow and promote collagen production, improving the breast tissue’s elasticity and firmness. Start by applying a cold compress, such as a cold towel or ice pack, to your breasts for a few minutes, then after some time, switch to a warm compress, such as a warm towel or a heating pad, for a similar duration.
9. Chest Wrapping or Binding
Chest wrapping or binding is a traditional technique that can help reshape the breasts naturally. It involves using a supportive cloth or bandage to wrap around the chest, providing gentle compression and support to the breast tissue. This method can help lift and tighten the breasts, reducing sagging and promoting a more desirable shape. Select a soft and stretchable fabric or a specially designed chest binding garment to do this. Wrap the cloth or bandage around your chest, ensuring it’s snug but not too tight to restrict circulation or cause discomfort. You can wear it for a few hours each day, gradually increasing the duration as your breasts adjust to the pressure.
Are There Any Long-Term Benefits of These Breast Reshaping Methods?
Natural techniques can start showing their effect over a few months and take their time to reach their peak. The choice of going ahead with a particular method to make your breasts firm and in proper shape depends on your willpower and the amount of time and money you are willing to invest.
Exercise, creams, and dietary changes can help shape your breasts properly. Your breasts may not return to the shape that you had before your pregnancy, but these methods would improve the stretched and saggy breasts after breastfeeding. However, if you are particular about your body image and willing to go the extra mile, opting for a surgical enhancement might be the right choice.
Nevertheless, it is necessary to understand the costs that come with the freedom to choose how you’d want your breasts to look. The effect of breast augmentation on a consecutive pregnancy and any effects on your body, as well as a repeat procedure, would all have to be considered before making your final decision.
While the chance of your breasts returning to the way they were before is nearly impossible. There is a good chance of them reaching a state that is pretty good for your age and your body. Knowing how to get fuller breasts after breastfeeding naturally can help you get started on the right note and help you get into those gorgeous dresses to show off your amazing body again.
References/Resources:
1. Anatomy, Thorax, Breast; NIH; https://www.ncbi.nlm.nih.gov/books/NBK519575/
2. Rinker. B, Veneracion. M, Walsh. CP; Breast ptosis: causes and cure; NIH; https://pubmed.ncbi.nlm.nih.gov/20354434/; May 2010
3. Normal changes in your breasts; the women’s the royal women’s hospital; https://www.thewomens.org.au/health-information/breast-health/normal-changes-in-your-breasts
4. Physical Changes and Concerns; PH18publications; https://apps.sd.gov/ph18publications/secure/publications/newbeginnings-week13-21.pdf
5. The Breast During Pregnancy and Lactation; FIGO; https://www.glowm.com/section-view/item/304#
6. What causes saggy breasts?; https://www.cadoganclinic.com/ask-the-expert/body-and-breast/what-causes-saggy-breasts
Also Read:
Common Breast Changes After Delivery
How to Deal with Breast Engorgement?
Breast Pain After Stopping Breastfeeding
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Climbing Stairs After C-section – Risks and Precautionary Tips
Recovering from a C-section comes with a lot of little “Can I do this yet?” moments, and one of the most common questions new moms ask is about taking stairs after C-section. Whether you live in a walk-up apartment or your bedroom is upstairs, stairs can feel unavoidable… and a little intimidating.
A major abdominal surgery, a c-section, requires several weeks to heal. Your doctor will advise you not to climb stairs after a c-section. When you have a c-section, you will probably stay in the hospital for 2 to 4 days, but it may take several weeks to recover fully. While getting out of bed and moving around is advised, you shouldn’t engage in strenuous activity (1). Following simple, safe tips can help you recover faster and protect your body during this delicate time; so read on to learn how to stay safe while walking up stairs after C-section and what precautions you should take.
Can You Climb Stairs After C-section?
Doctors advise against climbing stairs for a few weeks after the surgery, as the body requires time to heal completely. It should be done with great care and caution if you need to climb stairs. It is best to limit trips up the stairs. It is also essential that you do not carry anything heavy while going up and down. Doctors have traditionally advised women to avoid stairs after a C-section (2).
How Many Days After a C-section Can You Climb Stairs?
The second you get home, those stairs make you wonder when to climb stairs after C-section. Well, any major surgery requires time to heal completely. After spending four to five days or longer in the hospital post-delivery, it is obvious that your body needs time to recover. Doctors advise rest of at least six weeks for mothers who have given birth via C-section, as there remains a risk of the incision opening up, and causing a painful infection (3) (4). When to use stairs after a C-section is obvious – after a few weeks post-delivery.
What Are the Risks of Climbing Stairs After C-section?
It is common for women to try going up stairs after C-section, but it is important to be cautious and aware of certain risks. Understanding the potential hazards of climbing stairs following a cesarean surgery is crucial for minimising potential harm.
1. Increasing Pressure at the Incision Site
Since a cesarean delivery involves significant abdominal surgery, the incision may take several weeks to heal (5). Applying additional pressure to the area may cause discomfort or injury, particularly if the incision is not fully healed. Therefore, it is essential to be cautious when climbing stairs, as rushing or exerting too much force on the incision could lead to pain or bleeding.
2. Injury to the Ligaments and Muscles of the Abdomen
Another issue to be mindful of is the potential for injury to weakened ligaments and abdominal muscles following cesarean delivery. It is important to be careful when climbing stairs, as these areas can be strained or injured. To minimise the risk of harm, it is advisable to ascend and descend the stairs gradually and steadily, giving your body time to adjust to the added physical strain.
In addition, if you encounter any abdominal pain or discomfort during the process, it is recommended that you immediately discontinue climbing the stairs.
Cautionary Tips While Using Stairs After a C-section
The postpartum period is a crucial phase, and special attention has to be paid to the new mother. Every new mother needs time and care to heal and recover from the delivery process, more so in the cases of C-sections. Here are some important tips healthcare providers give new mothers for climbing stairs:
1. Seek Help
You must not hesitate to ask for help while climbing up and down the stairs if it is absolutely necessary when you are still recovering from major surgery.
2. Hire a Postpartum Doula
You must have your family members nearby when you have to take up the regular day-to-day chores while you are still healing. If this is impossible, do not hesitate to hire a postpartum doula who can help you with all kinds of tasks (6).
3. Do Not Be in a Hurry
Be slow, and take your time – you must never be in a hurry to start climbing stairs or lifting heavy objects too soon after major surgery as it can cause injuries and slow down the ability of your body to heal quickly.
4. Take Support of a Handrail
While climbing up or down the stairs, you must hold the handrail, as dizziness can prove to be dangerous for recovering moms.
5. Avoid Poorly-Lit Staircases
You must ensure that the staircase area is properly lit so that there are no chances of tripping and falling.
6. Seek Expert Advice If You Trip
You must not ignore minor incidents like tripping or slipping off the stairs. The doctor should be consulted to rule out any internal injury after the C-section.
There are ways to tell if your C-section incisions have caused an infection, which would warrant you to visit a doctor immediately (4) (7):
You see redness or swelling on the site of the incision.
You experience bad-smelling discharge from the vagina.
You have a fever of more than 104 degrees F.
You experience heavy vaginal bleeding.
Your incision area is hurting more than usual.
You experience chest pain, difficulty breathing, or unusual pain in the breasts.
7. Wear Comfortable Attire
Choose loose-fitting clothing that won’t cause friction and avoid anything that will rub against the incision region.
FAQs
1. How can you ease your anxiety of climbing stairs after a C-section?
Before trying a full staircase, practise on a single or a couple of steps. Thanks to this, you’ll be able to gradually build up your strength and get used to the sensation of climbing. Then, when you are prepared to use the entire staircase, begin cautiously and lean on the railing for assistance.
2. Can you climb stairs after three weeks of cesarean?
Often, a doctor will advise you not to re-exerting yourself for six weeks. In addition, performing extra physical activities, like climbing the stairs, can cause significant bodily injury.
3. Should I use stairs for light exercise after a C-section?
Stairs shouldn’t be used as exercise during early recovery. Gentle walking on flat ground is usually safer until your doctor clears you for more activity.
4. Can wearing a belly support band help when using stairs?
Some women find light support helpful for comfort, but it shouldn’t replace moving slowly and limiting stair use.
Climbing stairs after a C-section is safe if you are careful and comfortable. If your body is too frail to take the exertion of climbing stairs, you must not force your body to do it. However, some cautionary steps can help you recover faster and revert to everyday life after a C-section.
If you’ve been asking yourself can I climb stairs after C-section, we hope this eased some of your worries and gave you clarity on what to do next.
Also Read:
Diet After C Section Delivery
How to Sleep after C-Section?
Leg Pain After a C-section Delivery
How to Recover After C-Section
Read more
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