What Foods Help Postpartum Recovery
Our body goes through a lot after childbirth and needs the energy to take care of the baby.
The body needs to recover from birth, but it also needs nutritional food to produce quality breastmilk.
Food is given utmost importance in this recovery period.
Whole grains and soaked and sprouted grains Nuts and seeds Healthy proteins Seaweed Legumes soaked to prevent gas Coconut and sesame oils and ghee for cooking vegetables Olive oil for drizzling over grains or veggies Bone broth
First Focus On Breathing Exercises To Lose A Pregnancybelly
Normally, you will begin yoga exercise after a c section to reduce tummy weight with simple breathing exercises that put you in touch with your body. They do not overtax your system. In addition, breathing exercises also help reduce the stress that a new mother often experiences after major surgery and then having to deal with taking care of a newborn. Stress reduction through breathing control lets you focus on you and your bodys internal needs. This is really the first step towards how to lose your pregnancy belly and attain a slimmer and healthier you.
Before You Start Training
Before you start it is best to wait at least 6 weeks after your cesarean section before beginning any sort of exercise. Your body needs time to recover after the trauma from the surgery and if you exercise too soon you may open the incision, cause a muscle tear or hernia.
Be patient with the healing process. Be sure to follow up with your obstetrician who will assess you during the physical exam and can safely advise you in regards to when to begin exercise.
more:This Article Turns Your Body Into A Belly Fat Burner As Quickly As Possible
Once you are cleared it is best to begin with low stress exercises that do not put too much strain on the abdominal muscles or pelvic muscles. Avoid doing any abdominal exercises at this point as much as the temptation calls for you to do it.
Your body must recover. Start off with walking on a treadmill or light jogging. You will not burn a lot of calories. At this point the goal is to get into a routine and give time for your body to adjust to the exercises.
more:10 Reasons Youre Not Losing Belly Fat
Don’t Miss: Why Do I Have Stomach Acid
How Long Does It Take For C
Just like other surgeries, you would need time for this one to heal internally. Expect to stay in the hospital for three to four days after delivery and longer if you have any complications.
Also, give your body up to 6-8 weeks to fully heal and your stomach to shrink. Shrinking of the stomach is known as involution.
While your body is healing, you should refrain from intense work as this could lead to the wound opening up again.
Ask your friends or relatives to help clean your clothes or other works that could include you bending. The attention needed from you by the baby is enough. Adding more to it with errands could lead to serious cases like depression.
What Will My Postpartum Belly Look Like
While it should go without saying, every person and pregnancy is different. This means that what’s “normal” for one may be abnormal for you. It also means there’s no one-size-fits-all answer to this frequently asked question.
Your stomach may be squishier than usual and/or distended. You may appear bloated or “deflated.” Some describe their postpartum stomach as a balloon. And your stomach may have stretch marks. The linea nigraa dark, vertical line on your tummymay also be present.
“Every postpartum stomach is going to look different, just like every baby bump looks a little different,” says Nicole Nina, a licensed clinical social worker at Mindful Mountains in Aurora, Colorado. “Some will experience their stomach deflating quickly, within hours of giving birth, while others will see their stomach remain protruded for weeks, and even months or years after birth. But regardless of what your belly looks like, remember it is completely naturaland normaland that your experience is unique to you.”
You May Like: How To Avoid Stomach Pain
Eating The Right Food
Keeping a balanced and healthy diet after childbirth is of utmost importance because of many reasons.
Not only do you need the nutrition-rich food to help heal your body and replenish it with vitamins, nutrients, and minerals, but its also essential to eat right to help in breastfeeding. Avoid junk food as much as possible.
Some healthy tasty snacks include:
- High fiber cereal to keep your system running smoothly
- Cut up fruits and vegetables
- A cup of yogurt with dried fruits in it
- A bag of veggies and hummus
- Whole-grain crackers with nut butter
Jody Braverman Cpt Fns Ryt
Between 2000 and 2015, the rate of births by C-section increased from 24 percent to 32 percent, according to a 2018 article in The Lancet. Those statistics may not be that interesting to you, but you can take heart in knowing there are a lot of other new moms out there who are struggling to get back their pre-C-section tummies.
Video of the Day
Just like moms who had vaginal births, C-section moms need to lose abdominal fat and tone the abdominal muscles to flatten their stomachs. However, they need to take more caution when returning to exercise because their stomach muscles are still healing.
Tip
Moderate-intensity cardio and total-body strength training help burn fat and flatten your stomach after a C-section.
Read Also: What To Eat To Reduce Stomach Acid
What Is Diastasis Recti
Diastasis recti is when the fascia that connects the left and right side of your abs becomes stretched out and damaged.
This means your 6 pack muscles will be further apart than normal, and not work as well as they should. It is very normal for this to happen during the third trimester of pregnancy.
In many cases, the abdominal muscles will come back together in the weeks following birth, but most women need some targeted exercisesto help this process along.
Testing yourself for Diastasis Recti is very simple and something you can do from home.
How Long Will It Take To Shrink My Belly After A C
Your belly will be doing some heavy duty shrinking in the first few weeks post-delivery.
The excess fluid should work through your system within a couple weeks, and your uterus will begin to shrink, contributing to a thinning belly with little extra work on your part in the beginning.
Remember: It took 40 long weeks to grow your belly to the size it was to house your baby.
After birth, whether you delivered vaginally or via C-section, it will take your uterus 6 to 8 weeks to shrink down to its pre-pregnancy size.
Read Also: How To Recover From Stomach Flu
Feed On Balanced Diets
For prenatal and postnatal stages, its essential to feed on balanced diets. Consuming the right proportion of food in equal nutrient value will not only nourish your body and strengthen the functionalities of your organs it will also help the baby to be well-nourished.
Malnutrition may begin from the pregnancy stage if the mother feeds on unbalanced diets. Balanced diets aid the healing and recovery of the incised body parts.
Its expected that mothers take low-fat foods and foods rich in vitamins, minerals, and carbohydrates. Keeping a tab on what you consume will help you regulate it. By this, you can watch your weight while also working towards a gradual recovery and shedding of a hanging belly.
You should know that feeding on junk and eating foods high in fats will only increase the tummy.
Tips On Firming Loose Skin After Delivery
Regaining that elasticity in your skin will depend on a number of factors, including, genetics, age, weight gain, and number of pregnancies.
Sometimes the only solution to sagging skin post-pregnancies is surgery, like a tummy tuck we’ll share some of the natural remedies for milder cases of loose skin that’s worth the try before going under the knife.
Read Also: How To Replace The Good Bacteria In Your Stomach
Why Do You Get Gas Pain After A C Section
Gas pain is a very common post-pregnancy experience, and it can cause a lot of pain. The hormone progesterone is produced to support you during pregnancy, which causes the muscles in your body to relax. That means all your muscles, including your intestines, start to slow down, meaning your digestion will end up taking a lot longer than usual. This leads to an internal build-up of gas, causing you to bloat, burp, and fart, often without being given much notice by your body.
You could also be experiencing a higher level of gas pain after pregnancy because of any pelvic floor damage. If youve stretched or torn your anal sphincter muscles you could experience some anal incontinence. Half of all women who injure these muscles will experience a change in their bowel habits. These changes can be anything from anal leakage or bowel urgency to a loss of control of gas, liquid stools, or even solid stools. Most women who experience a C-section will not have damaged these muscles, but if you have had an emergency C-section after trying to give birth naturally, you may be experiencing this postpartum.
When youve had a C-section delivery, your doctor might offer you some supplements for your health to aid your recovery. Iron supplements can be another cause of constipation and pain in your abdominal region. Some pain medications that you will be prescribed after the surgery might also cause you to feel bloated and constipated.
How Do I Lose My Post Pregnancy Belly
Here are some great tummy tightening exercises that you might want to try:
Read Also: What Vitamins Are Good For Stomach Bloating
Walking With A Stroller Or Play Outside
Sneaking a cardio activity into your busy daily schedule is easier than you might think. You dont have to go running 10 miles to get proper fat burner cardio. Walking happens to be just as good as running when it comes to weight loss and health effects. It is the easiest way how to lose pregnancy weight naturally.
Aim for a brisk walk in at least 30 minutes, ideally for 1 hour. Your walking pace should be about 3,5 mph (this is a pace when you can still talk while walking, but you need to catch the breath after a couple of sentences.
To speed up the calorie burn during your walking session, add some toning exercises to build beautiful, lean muscle. Simple walking lunges and squats are a great way to tone your legs and bottom.
If you are a super-introvert like me, you might find it a bit awkward to do squats in front of other people passing by.
Find your private workout spot in a park or a forest merely a place where you feel competent and confident.
Get Flat Belly After C
Whether you are a new mom or you have to juggle kiddos and work, your daily schedule is probably so filled up that you dont feel like exercising often. You barely have time for yourself, and even if you manage to squeeze ten minutes-long precious break, youll instead enjoy your coffee while it is still hot than working out.
Especially if after delivery of C- section, there are many things that the body needs to consider, such as wound infection, inflammation, severe pain, scars, and many others. With all these problems, another big issue is the belly fat and weight you gain during pregnancy.
I feel you.
You might want to settle for the fact that you dont have time to exercise at this stage of life, but hold your horses there!
No matter how busy we are, there is always something we can do. Ive put together some great ideas for you to choose a busy mom workout routine that fits your needs and schedule.
Whats more important make it a habit and stick to it.
Read Also: Why Would My Stomach Be Bloated And Hard
The Takeaway About Exercise After A C
Performing core exercises are beneficial following a cesarean delivery. But ONLY once your body has healed which could be anywhere up to 12 weeks post pregnancy.
Immediately after birth, start with walking, your pelvic floor exercises and gentle movement. And once your doctor has given you the all clear to start exercising, then my Core Rehab for Mamas should be your first step to getting back into a safe postpartum exercise program.
Finally, once you have completed this, then you can progress to my Strong Mama Challenge where we have an amazing group of women who inspire one-another to lose baby weight and become a fit and strong mama for life!
Learn More About My Online Programs
Dont: You Dont Want To Rush Into Too Much Activity At The Beginning
Take some time at the beginning to focus on the 3Rs: rest, recover and relax. You should not engage in any physical activity for the first 6 weeks until your doctor clears you at your 6 week postpartum check-up. If you feel the desire to start doing more exercise early on, call your physicians office and get approval. I recommend starting with gentle walking.
Read Also: What’s The Best Way To Get Rid Of Stomach Fat
Dont: You Dont Want To Wear An Over
There are a lot of postpartum belly wraps on the market for postpartum recovery, but there are a select few that actually work and provide an adequate amount of compression and will ultimately help support your uterus in returning back to its normal size.
Choosing a well constructed postpartum belly wrap, such as Belly Bandit, will help your stomach to shrink back down to nearly your pre-pregnancy size if used correctly and at the right time. Learn more about when you should wear a postpartum belly wrap here.
Can You Have Diastasic Recti After A C
Yes, you can have diastasis recti after a c-section. Diastasis recti happens when the rectus abdominis muscles are stretched and separated along the midline.
Unfortunately, pregnancy is a known risk factor for developing diastasis regardless of the type of delivery you had.
In fact, one study found that 100% of women had some degree of separation by 36 weeks of gestation.
When you have a C-section, your muscles are usually stretched apart even more than normal.
Let me explain why.
Read Also: What Causes Trapped Gas In Stomach
Understanding Your Post C
Having a post c-section belly is discouraging if you once had a flat tummy. However, following any major abdominal surgery, the pooch that remains is usually not just fat. There is swelling with fluid accumulation. In addition, the uterus takes time to shrink back to its normal pre-pregnancy size. Also, the abdominal muscles have been severed so they must heal before they can again retighten. Sure, there might be some weight loss after a cesarean section required to gain the body you once had, but overall, it is a combination of factors that contribute to your post c-section belly.
Can You Get A Flat Stomach After C
Question by: Remington Stroman
There are a number of ways to get back into shape and reduce belly fat after c section. However, don’t forget to start with gentle exercises and then gradually move on to high-impact workouts. You may also wear a compression belt or a garment over your C-section scar to avoid putting pressure and hurting it.
Read Also: How To Get Rid Of Gas In Stomach
Focus On The Most Important Macronutrient
Another important nutrient that you should eat postpartum is protein.
Protein is one of the three major macronutrients and the one that helps your body build and maintain lean muscle.
As you are losing body weight, you want your body to lose fat and not muscle. Protein will help your body preferentially burn fat.
Also, protein is one of the most satiating nutrients. This means that foods high in protein will help keep you full longer than foods high in carbohydrates or fat.
The best protein-rich foods are:
- lean meat ,
Read Also: What To Stop Eating To Lose Stomach Fat
How Do I Know If I Need A Tummy Tuck After My C
A tummy tuck is a surgery where sutures are placed along your fascia to help tighten all of your internal structures.
This will fix diastasis recti and improve the appearance of excessively loose skin.
If you have been doing everything you can to improve your diastasis and your loose skin i.e
- hydrating,
- following a properly balanced diet with key nutrients ,
- and following a diastasis recti program
for at least 12 weeks, and havent seen any results only then should you consider a tummy tuck.
Keep in mind, this is a major surgery, and all surgeries have their risks and benefits. Make sure to do your research before making this decision.
Recommended Reading: How To Edit Stomach In Photoshop
The Best And Worst Exercises After C
If youre looking to start exercising, always get the green light from your practitioner first, and ask him/her for workout recommendations. Pushing a stroller is good for developing core strength, says Dr. Promecene. Other low impact exerciseslike swimming, yoga, and joggingmay also get your practitioners approval. David Colombo, M.D., Director of Maternal Fetal Medicine at Spectrum Health, recommends walking and using a stationary bike to start a few weeks after a C-section, if patients are feeling up to it.
Wondering what exercises to avoid after a C-section? Dont do anything strenuous, such as lifting heavy weights, for the first month of recovery, says Dr. Colombo. That includes running and resistance training. And since your core may still be sore, Dr. Promecene says to avoid direct ab exercises after a C-section for four-six weeks.