Post Pregnancy: Mind And Body Conditioning
Being a mother is one of the greatest gifts from the Creator. Imagine a life is growing within a person’s body – it’s simply a miracle! A mother is carrying this life for nine months with full of love, joy and hope. This also means a lot of changes happening to her mind and body which is beyond her control.
These changes are everything from emotional, mental and physical aspects. The physical aspect is very evident as she transforms from her pre-baby body to post-partum physique. This is a very huge physical change as the mother gains some weight and some parts of her body will remain bigger as she nurses her baby.
As for the emotional aspect, most new moms are very sensitive and their hormones make them feel a bunch of emotions crashing all together. One minute she’s very happy, and then the next, she’s crying nonstop. It can be strange and her “state” is unexplainable, but is attributed to her giving birth recently.
Lastly, the mental condition of a new mother is, to put it lightly, in disarray. Post-partum depression is real. Anxiety disorder and panic attacks can truly happen. These disorders are serious mental conditions being faced by new moms and more often, they are not diagnosed and treated. Moreover, there is no support and help for them since the focus is always on the baby and not the mother.
But we understand about this now. We know how these changes can impact the mother’s life which is why – there are 4 tips on how to condition the body and the mind for a mother who just gave birth.
You need time to rest and heal.
Even if the baby needs your attention and care, you always must remember that you cannot provide utmost nursing for your little one if you are not physically, emotionally and mentally well. You must rest your body and give it time to heal. Medical experts say that upon giving birth, it takes at least a year for the mother to recover from the pregnancy, the labor and the birth event itself.
These things are not to be taken lightly. Giving birth the normal way or through Caesarean section takes a huge toll on the body. While it is recommended to stand up and walk a bit, don’t over exert and just take it easy. You can also do some yoga or some self-meditation techniques. These exercises can help a lot.
Strength training is advisable.
You need to tone your abs, hips and butt after giving birth. The best way to do that is by performing strength training exercises. If you were fond of HIIT or High Intensity Interval Training before you got pregnant, then for now, just take it slow. Give your body room to heal first before going back to high intensity workouts.
It will take your body twelve months to fully recuperate, but there’s no need for you to rush on shaping up. You must get better first before thinking about slimming down and do exercises that are slow and strength-building for the first year.
Eat nourishing foods.
One way for the body to heal faster after giving birth is by eating nourishing foods. Remember that your metabolism is not the same as before. Also, you will be fatigued and stressed out due to lack of sleep and breastfeeding or nursing the baby. Your body needs the proper nutrients to get through the day with all your body issues and concerns.
Choose foods that are composed of whole grains, lean proteins, healthy fats, vitamins and minerals. This means eating a decent serving of brown rice or whole grain bread, salmon or lean chicken, olive oil or almonds, fruits and veggies per meal. You can eat as many as five meals a day provided you don’t go beyond your sugar and white carbohydrates. This is not the time to control on your calories, but it’s not also a reason for you to load up on sweets.
Get plenty of sleep.
The secret is to sleep while the baby is sleeping. Turn the monitor on, leave it by your ear or better yet, sleep beside the baby’s crib. Even if you are the primary caregiver for your child, you still need to rest. How can you provide care if you’re always tired and fatigued? And so, strive to sleep for at least 8 hours each day. Or better yet, speak with your husband or partner about taking turns on watching the baby so you can sleep.