Rest and Recovery

The immediate days following childbirth can be physically exhausting. It’s essential for you to prioritise rest and recovery. Your body undergoes significant changes during pregnancy and labour, so taking it easy during this period is crucial. Ensure you get as much sleep as possible and accept offers of help from friends and family. Adequate rest is vital for your physical and mental well-being.

Emotional Well-Being

The postpartum period can bring about a range of emotions. Many mothers experience what is commonly known as the “baby blues” – feelings of sadness and mood swings. These feelings are typically short-lived, but it’s essential to communicate with your partner and healthcare provider if they persist or worsen.

Postpartum depression is a more serious condition that affects some women. It is characterised by persistent feelings of sadness, hopelessness, and a loss of interest in activities. If you or someone you know is experiencing symptoms of postpartum depression, seek help from a mental health professional immediately. Postpartum depression is treatable, and early intervention can make a significant difference in your recovery.

Baby Care and Bonding

The first days with your newborn are a time for bonding and getting to know each other. Skin-to-skin contact, frequent cuddling, and gentle talking are all ways to foster that precious connection with your baby. Feeding, whether through breastfeeding or bottle-feeding, is an important part of this bonding process. As a baby development expert, we can’t emphasize enough the importance of early interaction with your baby. Talking, singing, and making eye contact all contribute to your baby’s cognitive development and emotional well-being.

Pelvic Floor Health

The pelvic floor muscles can become weakened during pregnancy and childbirth. This can lead to issues like urinary incontinence and pelvic organ prolapse. It’s essential for new mothers to engage in pelvic floor exercises to help strengthen these muscles. Kegel exercises, in particular, can be beneficial. Consult with a healthcare provider or physical therapist for guidance on how to perform these exercises correctly.

Self-Care and Support

In the midst of taking care of your baby, it’s easy to forget about self-care. However, self-care is not selfish; it’s a vital part of your overall well-being. Find moments to do things you enjoy, whether it’s reading a book, taking a bath, or going for a short walk. Don’t hesitate to ask for help from your partner, family, or friends when you need some time for yourself. Support groups for new mothers can be incredibly helpful. They provide a space to share experiences, seek advice, and offer emotional support. Knowing that you’re not alone in your journey can be comforting.

To conclude, the first days after giving birth are a remarkable and challenging time for any mother. It’s a period of adjustment, healing, and bonding. We would like to emphasize the importance of self-care, emotional well-being, and physical recovery during this phase. These days will pass, and you will emerge from them stronger and more in love with the incredible gift you’ve brought into the world. Enjoy the journey of motherhood, and cherish every moment with your newborn.

If you have any questions or need further guidance on any of the topics discussed in this article, please feel free to leave a comment. We’re here to help and provide any additional information or clarification you may need!

The Importance of Nutrition During Breastfeeding

Nutrition during breastfeeding;

• meets the mother’s physiological needs,
• balances energy and nutrient stores for lactation,
• increases the efficiency of breast milk production,
• ensures optimal growth and development of the newborn through breastfeeding.

Mother’s Nutrition for Breast Milk

• The fatty acid composition reflects the mother’s nutrient intake.
• Vitamin levels in breast milk may decrease and increase with supplementation.
• Very low-calorie diets during the postpartum period are not recommended.

Diets are personal and so, your diet should be unique to you. Your body uses a lot of energy to produce milk, and if you follow a calorie-restricted diet that is not specific to your body and needs, you may compromise your health and decrease lactation. We advise you to stay away from trendy diets on social media and consult a nutritionist to create a personalised nutrition program for you.

During breastfeeding, a mother produces approximately 700 ml of breast milk daily and burns 500-700 calories to produce breast milk.

If you eat a balanced and adequate diet and meet your body’s fluid requirements, you do not need to follow a different diet.

You might want to lose weight as soon as possible, but the faster you lose weight, the higher the risk of regaining. Therefore, it is essential to take solid steps. In the postpartum period, weight loss of more than 2 kg per month is not recommended.

When Should You Start Losing Weight Postpartum?

Every mother needs support after giving birth. The breastfeeding period is a process that is very prone to misinformation. Mothers consume much more calories than they need to have more breast milk, most of which come from unhealthy foods.

Therefore, it is recommended to process under the guidance of a nutritionist or a doctor during the postpartum period. Nutritionists can create personalised lists in line with the mother’s and baby’s needs, supporting weight loss and breast milk at the same time.

 Tips for Losing Weight After Giving Birth

• Firstly, set yourself a goal. Take a piece of paper and a pen to note the mistakes you make in your daily nutrition. Then, try to change those mistakes and habits. Cross them off once you’ve fixed them.
• Another important point in losing weight after giving birth is keeping a food diary. Sometimes, we need to be aware of how much and of which food we consume during the day. Unconscious consumption can lead us to gain weight or make it harder to lose weight.
• Another major component during the postpartum period is building routines. You should establish a meal schedule for yourself during the day and try to stick to the program. You should have three main meals and 2-3 snacks throughout the day. Do not underestimate the impact of having snacks!

Snack Times – A Bridge Between Meals

Having snacks creates a bridge between meals. This means, snacks balance our blood sugar and prevent us from overeating during our main meals. When the gap between lunch and dinner can be 5-6 hours, snacks are there for you to bridge the time.

While breastfeeding during the postpartum period, your body uses a lot of energy, and it is important to supply them back. If you do not replace the lost energy, your body becomes weak, which can negatively affect your baby.

• Studies suggest that calorie intake alone is not sufficient, and the content of the energy consumed is also very important. After giving birth, mothers must consume energy from every food group for a sufficient and balanced diet.
• When losing weight after giving birth, mothers’ daily nutrition should consist of 12-15% protein, 55-60% carbohydrates, and 25-30% fats.
• While losing weight after giving birth, mothers should prefer whole grain and sanguigenous foods like sugar cane instead of those containing simple sugar.
• The quality of breast milk depends on what mothers consume. When protein intake is low, for example, the quality of breast milk decreases. The highest quality and amount of protein is found in eggs. Therefore, nursing mothers should include eggs in their daily diet and pay attention to consume fish and red meat for protein intake.
• Vitamins and minerals help our bodies to function properly, while enzymes make them much more functional. Therefore, make sure to consume seasonal fruits and vegetables regularly.
• Do not completely cut fat intake during the postpartum period. Avoid fried foods only and opt for other methods such as baking, grilling, and boiling. One kilogram of a vegetable dish can be cooked with 2-3 tablespoons of oil.
• Liquid intake is the most important factor in increasing breast milk production. It would be best to try drinking 2.5-3 litres of water daily, which will help a lot you to lose weight. In addition to water, you can consume probiotic sources such as kephir and buttermilk to support your fluid intake. Herbal teas such as fennel and linden will also soothe you and aid in fluid support.
• Try to extend your meal time as much as possible. When you eat quickly, digestion slows down and you want to eat more. Therefore, try to eat slowly and digest your food gradually so digestive enzymes can be secreted.

Studies have found that people who sleep less than 7 hours daily are at greater risk of weight gain.

• Try to walk quickly for 40-45 minutes for three times a week. Endorphins, the happiness hormone, are released during outdoor walks, and research has shown that regular exercise is a much better treatment for depression than antidepressants. With regular exercise, you can both lose weight and reduce stress factors. You can visit our website to explore cosy and stylish leggings for your walking exercises: Cosy and Stylish Leggings
• Another important point in postpartum weight loss is peace and happiness. Leave all your worries behind, and do not neglect to take care of yourself besides eating healthy.

Postpartum Weight Loss Exercises

If 70% of weight loss is nutrition, 30% is exercise. However, there is something we need to be careful about during this period. When breastfeeding mothers exercise intensely, lactic acid accumulates in breast milk, which can change the taste of breast milk and cause refusal to latch and feed in babies. Therefore, we recommend walking at a fast pace three times a week during this process.

Postpartum Weight Loss Diet List

Breakfast:

• One boiled egg
• Cheese
• 5-6 olives
• Two thin slices of whole wheat/rye/bran bread
• Two slices of pineapple

Snack:

• One cup of fennel tea
• Ten hazelnuts
• A fruit

Lunch:

• Steamed vegetables
• One bowl of yoghurt
• One thin slice of whole wheat/rye/bran bread

Snack:

• A fruit
• One glass of milk
• A pinch of cinnamon

Dinner:

• One bowl of soup
• A piece of Meat/chicken/fish
• Salad with plenty of veggies
• Two thin slices of whole wheat/rye/bran bread or 4-5 tablespoons of rice

Before sleep:

• Some slices of fruit
• Two walnuts

Please note that this list is a general recommendation. The diet should be customised for the individual specifically.

If you have further questions, you may share your experiences as a comment.

Have a nice and healthy day!

As such, postpartum depression or panic can reach such serious dimensions that they negatively affect the daily life of the expectant mother. 

What Is Postpartum Anxiety? 

Postpartum anxiety occurs in almost half of all mothers who give birth. The state of sadness, which is a temporary state, usually passes within 48 hours after birth. However, in cases of insomnia, loss of appetite, hopelessness and even suicidal thoughts that last longer than 2 weeks, support from a specialist should be sought. 

Don’t be afraid of the panic attacks you will experience in the first few days, almost every mother experiences them in their first days. It is quite normal that the thought of your baby, who has just opened his eyes to the world, now puts all the responsibility on your shoulders, dragging you into this situation. In this case, you should stay calm and enjoy being a mother. You will have more time to think about the future. 

Postpartum Depression

Postpartum period covers a period of approximately 6 weeks that a woman who has become a new mother will experience. The postpartum period causes some changes in the mood of the mothers. This causes the mother to feel some anxiety. 

Postpartum depression, which is seen in 17% of mothers, is a more serious condition that does not go away in a short time, like motherhood blues. For this reason, it is necessary to seek professional support. The sudden drop in estrogen and progesterone hormones, which increase almost 10 times during pregnancy, increases the risk of depression by causing social and psychological changes. 

Since each woman’s rate of self-regulation of hormones during and after birth is different, her adaptation to the process also differs. Depression, which is more common in second-time mothers, may be hereditary and environmental in addition to hormonal changes. 

Postpartum depression can reach the size of a panic attack in some mothers if the necessary precautions are not taken. Panic attacks are caused by the feeling of fear when the mother feels helpless. The mother, who surrenders to this feeling, cannot manage the process with the imbalance of hormones, and this process that she has difficulty in coping with can bring panic attacks. 

What Are Anxiety Symptoms? 

It is normal for new mothers to experience high levels of anxiety and fear. However, in order to understand whether the situation has reached serious dimensions, you must be showing one or more of the following panic attack symptoms. 

• In difference to most activities and hobbies, lack of enjoyment, or decreased enjoyment. 
• Boredom, lack of sexual desire and feeling of doing things out of necessity can be seen.
• There is an unsatisfied structure, but you can’t find the motivation to fill that void. 
• Significant weight gain or loss can be seen despite dieting. Sudden increase or decrease in appetite is a good stimulant. For this reason, attention should be paid. 
• Insomnia or excessive sleepiness may be observed. 
• Feeling of worthlessness, humiliation, dislike, guilt or sinful feelings intensely. As a result of these feelings, the expectant mother may panic by feeling helpless. 
• Decreased attention and concentration and inability to stay in the moment are important signs. Indecision, not paying attention to what is spoken, not being heard can indicate giving up on life. 
• Recurrent thoughts of death and suicide plans may be encountered. 

Each of these symptoms should be taken seriously and the process should be strictly followed under the control of a specialist/doctor. 

What Triggers Postpartum Depression? 

The process called panic attack can be challenging due to some factors. For this reason, the following triggering situations and environments should not be allowed to occur. 

• The mother, who was the center of attention during pregnancy, suddenly falls into the background and may feel worthless. This can increase attacks or take them to an advanced level such as depression. 
• Responsibility waiting at home increases for the new-born baby or the child waiting at home if it is the second birth. This means restless nights for the mother. 
• Some expectant mothers, on the other hand, think that they have lost control during their stay in the hospital and panic. 
• Disruption in sleep patterns and state of exhaustion are among the situations that make the mother restless. 
• Frustration, self-loading and feelings of inadequacy trigger a panic attack in the mother. 
• Excess weight gained at birth or dissatisfaction with the postpartum appearance are situations that increase panic attacks and depression. 
• The feeling of jealousy for the baby is a situation that the mother thinks without being aware of and cannot realize it. It’s okay, we seem to hear you say something like that. However, shifting all the attention to the baby or the instinct of envying the baby from other people may unwittingly trigger a panic attack in the mother. 

What to Do for an Anxiety? 

If you are experiencing a postpartum panic attack, the following tips may be helpful. 

• Do not hesitate to ask for help from anyone around you (your spouse, mother, relatives or friend). You have left behind a difficult period and most importantly, you have given birth. Keep in mind that this brings mental challenges along with its physical challenges. 
• You may have future concerns about yourself and your baby. This is a very natural process but being realistic in your expectations during this period will benefit you. 
• Pay attention to exercise. This will both benefit you in weight control and it will be good for you to get away from home for a while. You can even do these walks alone with your baby after a short while. 
• Every day doesn’t have to be good. Wasn’t this the same before birth? It would be best to accept that some days are good, and some days are bad. 
• For your health, you should follow a diet by making an adequate and balanced nutrition program. Thus, you will get rid of a problem such as eating things you do not want or being hungry. It is useful to try to stay away from alcohol and caffeine as much as possible. 
• Spend time with your partner, do not ignore him. If you have a problem, you can share it with him and look for a solution. Instead of keeping him away, you can divide the work with him so that he takes care of the baby and strengthens paternal bonds. This will lighten your load.
• Do not stay away from family and friends. Such an isolated life will push you harder. 
• If you have a lot of guests on your way home after the hospital, you can try to set a limit. Being a guest at home all the time can make you panic. When you tell them this, they will understand you.
• Make sure to take time for yourself when your baby sleeps. Sleep with her if you want or focus on the things you love to do at home. 

Postpartum attacks or depression experienced by many new mothers are easy problems to overcome when the process is approached correctly. However, if the panic attack symptoms do not go away or if these symptoms continue after the puerperium period, you should seek help from a specialist. 

Would you like to share your experiences and questions as a comment?

Have a nice and healthy day!