Finding you after childbirth

We look forward to the wonders of new life being formed and grown. The gentle movements and tiny footprints leaving little impressions on our stomachs while filling our hearts with love. But how many of us wonder what we would look like after pregnancy? A lucky few can bounce back and reclaim their former look. In my lifetime, I have known two such persons, who, in my opinion won the genetic lottery.

Unfortunately, the rest of us had to work very hard to reclaim the body we once knew.

My journey took me a year to gradually return to an image of me I could recognise. The hardest part is dealing with the mean comments that friends and family will make intentionally or unintentionally. We have all heard them at one time or the other. How many times have you heard, “after the baby my stomach never looked as big as yours,” or “Oh my, you have gotten so fat!”? These are just some of the insensitive comments that people make, that if internalised can erode your self-confidence.

But you can rise above their clouds of negativity and reclaim your self-confidence and body while being an awesome mother. A healthy diet coupled with exercise will give you the results you require. Please note that I stated diet before exercise, as your body after pregnancy must heal and therefore requires the correct fuel for healing, and for breastfeeding the baby.

Breastfeeding according to dietitians allows a woman to burn 300-500 calories a day. This will account for the rapid weight loss some women have after pregnancy.

However, one must remember that everything must be done in moderation and under-nourishing one’s body, especially while breast feeding, can lead to ugly consequences such as hair and tooth loss. Consuming a balanced diet can aid in weight loss and assist the body to heal. A health practitioner can guide you or recommend someone who can.

Exercise after the baby is important. Walking is considered an acceptable method of exercise that can be undertaken before your postnatal check-up, six to eight weeks after the baby. If you had a C-section, extensive vaginal repair or a complicated birth, talk to your doctor about when to start an exercise programme.

Before exercising you should consider the following guidelines:

· Take time to warm up and cool down.

· Begin slowly and increase your pace gradually.

· Drink plenty of fluids.

Wear a supportive bra and, if you’re breastfeeding, nursing pads in case your breasts leak.

Stop exercising if you feel pain

Exercises you can safely try:

Strolling or walking is an excellent low impact exercise that will provide an excellent yet gentle cardiovascular workout. This workout can be done with the baby and is often considered as bonding time for baby and mother.

Kegel exercise. Use this exercise to tone your pelvic floor muscles, which support the uterus, bladder, small intestine and rectum.

Contract your pelvic floor muscles, as if you’re attempting to stop urinating midstream. Hold for up to ten seconds and release, relaxing for ten seconds between contractions. Aim for at least three sets of ten repetitions a day.

Pelvic tilt. Try the pelvic tilt a few times a day to strengthen your abdominal muscles. Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to ten seconds. Repeat five times and work up to ten to 20 repetitions.

It is important to note that strenuous abdominal activity is ill advised. The pelvic floor muscles, which are located between your legs and run from your pubic bone at the front to the base of your spine at the back, are weak after childbirth.

Doing exercises like crunches, Pilates or general ab work can put too much pressure on the pelvic floor and inhibit healing or even lead to a chance of organ prolapse. It is difficult at times for a new mother to exercise as a result of sleep-depravation, postpartumdepression and chronic tiredness. However, doing a little exercise like strolling with the baby not only assist in calming the baby but also aids in relaxing your body while providing you with a little quiet time.

Studies show that exercise may be just as effective as medication when it comes to treating depression, so the sooner you get back up and moving, the better.