Becoming a mother is a joyous experience, but it's also filled with responsibilities and physical and mental changes. While women's health receives significant attention during pregnancy, it becomes even more crucial after delivery. Breastfeeding mothers, in particular, must prioritize self-care, as their health is the foundation for their baby's nutrition and development.
1. The First Week After Delivery: Prioritize Rest
The body and mind need the most rest immediately after delivery. The first 7 days are for the body to recover. During this time:
- Rest for at least 10-12 hours a day.
- Avoid strenuous physical activity.
- Bathe with lukewarm water and get regular body oil massages.
This initial care helps balance the Vata dosha in the body and helps muscles heal.
2. Nutrient-Rich Diet: Essential for Both Baby and Mother
Whatever you eat will pass through the milk to the baby's body. Therefore, the diet should be energizing, easily digestible, and nutritious.
Suggested Food Items:
- Ghee, moong dal, green vegetables, fresh fruits, dry ginger (sonth), fenugreek (methi), carom seeds (ajwain).
- Consume milk, buttermilk, and sesame seeds.
- Turmeric milk and gond ke laddu (edible gum ladoos) strengthen the body.
- You can drink a glass of sattu or almond shake daily.
Things to Avoid:
- Cold items like ice cream, cold drinks.
- Stale food, fast food, deep-fried items.
- Food with excessive spices.
3. Prioritize Sleep: Rest When the Baby Sleeps
New mothers often don't get enough sleep after delivery, which can lead to fatigue and irritability. Therefore, whenever the baby sleeps, the mother should also rest for a while. Drinking warm milk before bed and staying away from mobile phones improves sleep. Getting enough sleep helps the body recover faster and maintains mental peace.
4. Physical Care: Belly Wrap and Light Exercises for an Easier Return
The abdomen may become loose after delivery. You can use a belly wrap or abdominal binder for this. This not only supports the abdomen but also provides warmth and protection to the body.
After 3 weeks, you can start:
- Pranayama (Anulom-Vilom, Bhramari)
- Light stretching
- Walking (indoors or on the terrace)
Remember not to do any strenuous exercise without a doctor's advice.
5. Take Care of Mental Health: Communicate with Yourself
It's common to experience depression, loneliness, or emotional instability after becoming a new mother. In such cases, learn to love yourself.
Do these things:
- Read your favorite book or listen to music.
- Meditate for 15 minutes.
- Talk to a trusted friend or partner.
If emotional distress persists, consult a mental health specialist.
6. It is essential to find time for yourself
After becoming a new mother, most women get busy taking care of the baby and forget to give themselves time. But it is important that you take at least 30 minutes for yourself every day. During this time, you can do anything – such as doing light yoga, taking care of your skin, reading your favorite book, or any work that you enjoy. Doing so will keep your mind happy, and you will feel refreshed again.
7. Seek Support from Family, Don't Try to Do Everything Alone
After becoming a new mother, it is not necessary to do everything alone. It is very important to get help from the family in household chores along with taking care of the baby. By taking the help of the husband, in-laws, or any trusted person, you can save yourself from fatigue and stress. When responsibilities are shared, the mother gets rest, and she can take better care of the baby. Therefore, never hesitate to ask for support.
It is very important for breastfeeding women to understand that their own health, rest, and peace of mind directly contribute to the baby's development. Therefore, the mother should take time for herself, eat nutritious food, get enough sleep, and not hesitate to seek help.
