What New Moms Need to Know: Do’s & Don’ts for Postpartum Care

 Postpartum mothers often experience physical and mental changes that can make them more sensitive than usual. Understanding the do’s and don’ts can help reduce anxiety and support proper self-care, allowing them to regain strength and focus on caring for their baby.

New moms often experience significant hormonal shifts as their bodies return to a pre-pregnancy state, which can also lead to postpartum anxiety. A study from George Mason University in the United States found that childbirth can age a mother by 11 years at the cellular level, as the telomeres—the protective end caps of DNA on chromosomes—become shorter. The length of telomeres is linked to long-term physical health; the more children a woman has, the shorter her telomeres, which can contribute to an older appearance. However, maintaining a balanced diet, engaging in regular exercise, getting enough sleep, and staying hydrated can help mothers retain their youthful radiance.

**What Changes Occur in a Mom's Body Postpartum?**

During the first 6 weeks after giving birth, a mother’s body undergoes several changes as it returns to its pre-pregnancy state:

What Changes Occur in a Mom's Body Postpartum?

During the first 6 weeks after giving birth, a mother’s body undergoes several changes as it returns to its pre-pregnancy state:

• Weight Loss: New moms typically lose about 5-6 kg immediately after birth, which includes the baby, placenta, and amniotic fluid, along with the shrinking of the uterus. Over time, they may gradually lose another 2-7 kg. Breastfeeding can accelerate weight loss, and exercise is important to stabilize weight and return to pre-pregnancy levels.

• Hair Loss: Pregnancy hormones often lead to increased hair growth, resulting in thicker hair. After giving birth, a hormonal shift can cause hair loss, which usually resolves within 6-12 months as hormone levels return to normal.

• Constipation: In the final trimester, some expectant mothers experience constipation, sometimes accompanied by hemorrhoids due to the pressure of the womb on the major vein returning blood to the heart. Postpartum pain can make bowel movements challenging, contributing to constipation and hemorrhoids.

• Incontinence: During labor and childbirth, the pelvic muscles are stretched, especially if labor is prolonged. This can lead to urine leakage during sneezing, coughing, or laughing. The condition typically improves within about 3 weeks.

• Stretch Marks: As the skin stretches rapidly during pregnancy, 90% of mothers develop stretch marks on their bellies. These marks may appear pink or red, depending on skin type, and will gradually fade over time.

• Abdominal Prolapse: The abdominal muscles stretch along with the uterus during pregnancy. After birth, these muscles and the skin may remain stretched, but regular exercise can help them return to normal.

• Postpartum Swelling: Swelling is common as the body seeks to restore fluid balance, but it usually improves within about 2 weeks after birth.Self-Care Steps for New Moms After Giving Birth                                                                                                                                                    

• Self-Care Steps for New Moms After Giving Birth

  
  
  

• Eat nutritious meals: Postpartum nutrition should include all five food groups, with a focus on proteins, vitamins, and minerals to aid in recovery and improve breast milk quality. High-fiber foods can ease bowel movements and prevent hemorrhoids. Drink 6-8 glasses of purified water daily to stay hydrated, and consider drinking water before breastfeeding to boost milk production. Iron supplements can also increase milk supply. Foods like banana flowers and spicy mixed vegetable soup are recommended.

• Prioritize rest: Adequate rest is essential for recovery. Since sleep may be limited in the hospital, try to rest at home whenever possible. If you feel overwhelmed, ask your partner or family members to help with baby care so you can take a break. Feed your baby every 3 hours to avoid overfeeding, and rest alongside your baby, setting alarms for feeding times.

• Exercise regularly: Gentle exercise can help restore muscles stretched during pregnancy, reduce pelvic and uterine prolapse risk, and diminish body fat. Thirty minutes of cardio and abdominal exercises, split into two 15-minute sessions, can be effective. For moms who had a natural birth, light exercise can begin 2-3 days postpartum. For those who had a C-section, wait about 6 weeks before starting, and avoid heavy lifting and strenuous exercise during the first month.

• Maintain hygiene: Good hygiene is crucial for moms, dads, and caregivers to prevent newborns from getting sick or developing rashes. Clean the breast with wet cotton balls before breastfeeding, especially if you're sweating. Avoid scrubbing or applying lotion to the areola to prevent clogging.

• Increase breast milk production: Start inducing lactation immediately after birth by breastfeeding every 2-3 hours, alternating breasts. Avoid giving water or bottles to prevent nipple confusion and ensure the baby gets enough milk. Properly position the baby to encourage lactation, prevent chapped nipples, and aid in uterine recovery. The baby's lower lip should cover the base of the nipple to prevent sucking air and colic. If you notice a tender lump and redness from a clogged duct, gently massage the area or apply a warm compress to improve milk flow and relieve the blockage.