Pregnancy is one of the happiest and most fulfilling moments in a woman’s life. However, along with it is a whole long process of coping with the physical and emotional struggles which extend after childbirth.

The postnatal stage is more critical as major changes occur during this phase, which if neglected could cause significant health problems or death both to the mother and child, as provisions of skilled care after childbirth are lower as compared to before and during, according to the World Health Organization (WHO).

Moms should take care of themselves by getting the best nutrition, enough rest and medical attention to get back on track.

postnatal careImage Source: Pxhere

Have Enough Rest Days

Most physicians would recommend 30 to 45 postnatal rest days, especially for working mothers, but this may vary depending on the woman’s health condition. This is to give the mother enough time for nesting and nursing her newborn, and have an open schedule for a follow-up check-up. The American College of Obstetricians and Gynecologists recommends that the initial assessment or medical check-up should be done within the first three weeks after childbirth to address any postpartum issues immediately. A follow-up visit should take place 12 weeks after birth.

Enough sleep would help expedite the process of getting back in shape but may also be a challenge, especially for breastfeeding moms who would need to wake up during the wee hours of the night in order to feed the baby. The best thing to do is to sync your sleeping and eating schedules with your baby’s. Get to sleep or eat when the baby goes to sleep. If a home-cooked meal is not readily available, you may dial some nice Asian restaurants with delivery in Sydney.

Get the Best Nutrition

Diet, nutrition and exercise are important factors for mothers during the postpartum stage, but these should follow a guideline tailored to the individual needs of each woman based on maternal health and age. Mothers may regain good health by having enough of the following nutrients in their diet:

Calcium, which can be found in dairy products, fish and greens, helps with muscle relaxation, proper blood circulation, transmission of nerve impulses and enzyme reactions, as well as promotes tooth and bone health.

Iron may be taken from beef or chicken liver, eggs, mollusks and mussels, beans and whole grains such as brown rice. Recommended postpartum intake is 15mg/day but may be increased depending on the hemoglobin level as prescribed by a physician.

Exercise for postpartum mothers can promote healing and aid emotional wellness, but needs to follow an appropriate program based on medical history, level of fitness and postpartum recovery.

But Stay Away From

Moderate or occasional alcohol and caffeine intake is not contraindicated by medical experts, but may reduce milk production for lactating mothers by 23% after the hours of consumption. Furthermore, excessive intake of caffeine and alcoholic drinks may have an adverse effect on their infant, like impaired motor development, altered sleep pattern and decreased milk intake, and may also impact the mother’s ability to nurse and care for her baby.


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