As a mother of three months after delivery, I tell you how I recovered in such a short time with my personal experience. Because I was delivered by caesarean section, when I felt that my body had recovered and I couldn't wait to rush into the gym, the postpartum repairman told me that I couldn't practice my abdomen so quickly, so I don't want to think about it first, so I'm not going to teach you how to abuse your abdomen today, but to recover and activate your body from postpartum recovery and through diet (diet is really important! ! ! ), scientific nutrition slimming
About my vest line, I can only say that it is a disgrace. After all, I didn't do any exercises about vest line after delivery, but I practiced before pregnancy. Now I am very happy to recover like this without doing any abdominal exercises for three months, and then the wound has recovered almost. It is time to continue to practice my abdomen, which will be updated in my notes one after another. Hot moms cheer together, and the pursuit of figure and health is endless.
1. The most important diet:
Postpartum confinement this month, it can be said that if nursed back to health, it is regeneration and remodeling for the body, and the moon meal is particularly important.
Physical conditioning is divided into several stages:
The first stage (postpartum 1-7 days): mainly nourishing blood, enriching blood, removing blood stasis, removing lochia, expelling toxin and promoting diuresis.
Conditioning purposes:
Eliminate all kinds of metabolic wastes and congestion, promote all kinds of tears and injuries caused during childbirth and the healing of postoperative incision, eliminate physical injuries and tissue swelling at the incision, and promote smooth mammary duct.
Tips: Try to have a light diet and never drink thick soup or milk soup.
Otherwise, it's very easy to block milk, mainly because of excretion, with absolutely little oil and little salt (this runs through the whole month). Eat more pig liver this week, and the food that breaks blood and produces blood contains vitamin A 1, B2 and rich iron, which helps to discharge the dirty blood in the uterus.
The second stage (8- 14 days after delivery): mainly to tonify kidney, strengthen waist, strengthen spleen, contract pelvis and uterus, and promote lactation.
Conditioning purposes: tonifying kidney, strengthening waist, strengthening spleen and promoting metabolism. Repair various tissues and organs under great pressure during pregnancy, promote uterine contraction, restore normal function of uterus, and promote milk secretion.
Eat more pork loin in the diet: it can strengthen the kidney, promote metabolism in the body, strengthen the waist and help treat backache.
Red dish: rich in iron, it has the function of enriching blood and can be eaten by lying-in women.
Eucommia ulmoides Oliv.: Strong waist, spleen and kidney.
Coix seed: invigorating spleen and viscera.
Tips: At this time, you can choose whether to drink milk soup according to the amount of milk. If the amount of milk is small, you can eat some foods such as stewed pig's trotters with peanuts, stewed pork ribs with green papaya and crucian carp soup, which are helpful for milk production. Of course, what to eat is secondary. The most important thing about milk production is to keep a good mood and let the baby suck more.
The third stage (postpartum 14-2 1 day): increase the quality of milk and promote physical fitness.
Objective: To increase the quantity and quality of maternal milk through dietary adjustment, enhance the recovery of maternal organ physical fitness and promote the recovery of body-related physical fitness.
Tips: In the next note, I will sort out some delicious and super-creamy soups for you. My new moon is from Guangdong. You know how good Cantonese people are at making soups, right?
The fourth stage (postpartum 2 1-30 days) is to strengthen physical fitness, nourish blood, invigorate qi and beauty beauty.
Objective: to adjust the microenvironment in human body, enhance physical fitness, promote the recovery of organs to a healthy state as soon as possible and enhance immunity; Through dietary conditioning, the postpartum physical condition and facial luster can be recovered, the self-repair ability of the body can be increased, and the muscle elasticity can be restored.
Tips: It is best to drink less oil soup. There is more oil in the soup, and the amount of fat in the milk will also increase. The digestive function of the newborn is still not complete. Too much fat in the milk may make the baby have diarrhea. And the fat content of oil soup is too high, which is not conducive to the recovery of body shape. I don't put my moon meal recipe here, because everyone likes different tastes, and there are great differences between the north and the south. As long as you follow the above steps to adjust, it is basically ok. If you want a recipe (most people want it), I will sort it out. After all, this is a big project.
Everyone must have a scientific, nutritious and healthy confinement. Oh, by the way, you must eat less white rice. I didn't eat much rice since I was a child, which is very helpful for reducing fat.
Tips on the use of some ingredients
1. Pig liver is suitable for eating in the morning and at noon.
2. The iron in egg yolk is effective for anemic parturient.
3. Lotus root ribs soup can treat anemia symptoms during confinement, and lotus root can relieve nervous tension.
4. Carrots are rich in vitamins A, B and C, and they are the best dishes for lying-in women.
5. Pig's waist has the effects of strengthening kidney, promoting new metabolism in the body, restoring uterine function and treating backache.
6. Sesame contains high calcium. Eating more can prevent the loss of calcium and constipation.
7. Pig's trotters can nourish blood and promote lactation, and can treat postpartum hypogalactia's disease.
8. Peanut can nourish blood and stop bleeding, and can treat anemia and hemorrhage, which has nourishing effect.
9. Celery is high in fiber, and eating more can prevent maternal constipation.
10. Glutinous rice is sweet and flat in nature, which can tonify the middle energizer and replenish qi, and red rice with oil is a noble tonic for parturient.
1 1. Black beans are rich in protein and vitamins A, B and C, and can also improve beriberi edema and abdominal and body muscle relaxation.
12. Sea cucumber is a food with zero cholesterol and high protein, which is suitable for postpartum weakness, emaciation and fatigue, kidney deficiency and edema and jaundice.
2. Uterine recovery
1) You should urinate in time after delivery. Do not inflate the bladder or keep it in an inflated state.
2) Long-term lying position should be avoided during puerperium. 6-8 hours after delivery, the parturient can sit up after fatigue is eliminated, and get out of bed the next day for activities, so as to facilitate the recovery of physical function and physical strength, help the uterus recover and discharge lochia. If the uterus has been bent backward, it should be corrected by knee-chest position.
3) Breastfeeding in time after delivery. Because the baby's sucking stimulation will reflexively cause uterine contraction, thus promoting uterine recovery.
4) Finally, we should pay attention to pudendal hygiene, and pay special attention to pudendal hygiene after delivery, so as not to cause reproductive tract inflammation and further affect the recovery of uterus.
3. Pelvic floor muscle repair
Popular science: Pelvic floor muscles are muscle groups that close the pelvic floor. Pelvic floor muscles are like a "hanging net", and the urethra, bladder, vagina, uterus, rectum and other organs are tightly hung by this "net" to maintain their normal positions in order to exercise their functions. Pelvic floor muscle is like a spring, which connects pubic bone and coccygeal vertebra together.
What can pelvic floor muscle relaxation lead to: Pelvic floor muscle injury will occur during pregnancy. No matter whether you choose a natural delivery or cesarean section, with the enlargement of the uterus, the weight of the fetus and its appendages will increase, and the pelvic floor muscles will continue to be compressed by gravity, which will inevitably lead to injury. However, the acute injury during vaginal delivery will cause the pelvic floor function of the mother who gave birth through vaginal delivery to be worse than that of the mother who gave birth by caesarean section.
A considerable number of parturients have mild relaxation, prolapse, decreased excitability, etc. In addition to postpartum hormone changes, vaginal mucosa is dry and meager, and perineal wounds are not well recovered, which directly affects the quality of sexual life.
Tips: Bao Ma can't find the pelvic floor muscles and doesn't know how to exercise. You can search for G-motion in the application mall. There are scientific exercise methods to help you repair the pelvic floor muscles after delivery, punch in according to the matching plan, and improve the symptoms such as urine leakage and swelling to be a healthy hot mom!
How to repair:
1, levator ani movement: repeatedly contract anus.
Pelvic floor muscles are divided into one type of muscle and two types of muscle.
A muscle: slowly contract the perineum and anus to the maximum extent for 3-5 seconds, and then slowly relax for 3-5 seconds.
Type II muscle: The training method is to relax immediately after the maximum rapid contraction of perineum and anus, and relax for 6- 10 second after 3-5 times. Every exercise 10- 15 minutes, 2-3 times a day, 6-8 weeks is a course of treatment.
2, Kegel exercise: like urinating when urinating.
Hold for 10 second each time, each group 10 times, 3 groups every day.
4. Pelvic repair
My previous notes have written about why pelvic repair should be done, so I won't repeat them one by one.
5. Separation and repair of rectus abdominis muscle
Popular science:
During pregnancy, especially in the third trimester, the enlarged uterus will expand and extend the abdominal wall, and the rectus abdominis on both sides will be separated from the position of the midline, that is, the white line of the abdomen. Under normal circumstances, after delivery, the abdominal wall will gradually recover, and the rectus abdominis will move closer to the midline, usually returning to its original position within six months to one year. However, if the abdominal wall itself is weak, or twins, fetuses are too large, amniotic fluid is too much, or multiple births, etc., the rectus abdominis still unable to return to its original position six months after delivery is called postpartum rectus abdominis separation. The normal width is about 1-2.
Self-examination method:
Lie flat and bend your knees.
One hand is supported behind the head, and the other hand goes vertically into the abdomen (navel) with the index finger and middle finger.
Lift your upper body, and feel the abdominal muscles on both sides squeezing your fingers toward the middle. If you can't feel it, move your fingers to feel the distance between the muscles on both sides.
If you have more than three fingers, go to the hospital for examination and treatment as soon as possible. Don't exercise blindly, such as rolling your abdomen, which will aggravate the separation of rectus abdominis.
How to repair:
1, abdominal breathing, abdominal breathing
It is mainly diaphragmatic movement, combined with abdominal movement. It is mainly to exercise transverse abdominal muscles to contract the abdomen from the inside. It can reduce abdominal fat, promote gastrointestinal peristalsis, help excrete harmful substances in the body and prevent constipation. The method is as follows:
① Take a supine or comfortable sitting position, loosen your belt and relax yourself.
② Place your right hand on your belly button and your left hand on your chest. Expand the abdomen outward when inhaling; When exhaling, contract the abdomen inward, attract the navel to the spine to the maximum extent, and stop for 5~ 10 seconds. This is a cycle. Pay attention to keep your chest as still as possible during the whole process.
(3) cycle, keep breathing rhythm. Generally 5~ 10 minutes each time, 3 times a day.
2、Pull-Ins
It is mainly to exercise transverse abdominal muscles to contract the abdomen from the inside. The method is as follows:
① Lie on your back, with your knees bent about 90 degrees, your feet flat (heel aligned with your ischium) and your whole body relaxed;
② Put your hands on both sides of the belly button. Expand the abdomen outward when inhaling; When exhaling, contract the abdomen inward, at the same time, push your hands inward and downward, and try to close the gap between the rectus abdominis, stopping for 5~ 10 seconds. This is a cycle.
(3) cycle, keep breathing rhythm. Generally 5~ 10 minutes each time, 3 times a day.
3、Splinted Curlups
It is mainly to exercise transverse abdominis, rectus abdominis and oblique abdominis. The method is as follows:
① Lie on your back, with your knees bent about 90 degrees, your feet flat (heel aligned with your ischium) and your whole body relaxed;
(2) arms crossed on the abdomen, palms against one side of the abdomen. Expand the abdomen outward when inhaling; Shrink the abdomen inward when exhaling.