Childbirth extracts a lot out of a woman. Thankfully, good nutrition and exercise helps heal the body.
Hence, the nutrition plan and the workout regime during and post pregnancy is of vital importance. We spoke to Sonali Shivlani, who provided some great insights. She also broke a few myths that have traditionally misled us for centuries.
Include folic acid in your pre-delivery diet as a supplement. Sonali recommends normal, healthy home-made food with an emphasis on a fresh and balanced diet of fruit, vegetables, grains, protein and dairy products. Do remember to eat every two and a half to 3 hours because baby is feeding 24/7.
It’s important to reduce stress levels and be happy before delivery. Remember, a happy mother makes a happy child! While we agree that domestic situations like the maid bunking make it an impossibility to keep smiling, Sonali has a wonderful suggestion. Check the mirror every morning. What do you see? A grumpy mum or a smiley mom? If you see a grumpy mum, indulge in something that makes you happy, from having your favourite food to meeting your friends. Remember, what affects you will affect baby too.
It takes two to tango, and make a baby as well. Your husband should be your close confidante and best friend. Don’t ask twenty people for advice. Consult your doctors and confide in your husband. Dads must have a healthy and nutritious diet too, taking a zinc supplement for healthy sperm when planning a baby. Quit smoking and alcohol if possible.
Begin with a simple walking program of 20 minutes, extending it to 40 minutes later. Remember, walking is not strolling around with a phone. That’s leisure! Carry a bottle of water and indulge in a proper walk!
WHO recommends that breast milk is best for baby in the first 6 months. Other options like cow’s milk, buffalo milk, and goat’s milk are not feasible. These can cause kidney damage.
If moms cannot produce breast milk for some reason Infant formula milk is the next option.
A breast pump is helpful as it helps baby to latch on. But remember that happy moms make more milk. Have 12-14 glasses of water to stay hydrated as you just need water to make breast milk.
You can eat anything as long as it’s healthy. Oats, papaya, cumin seeds, and methi are recommended. Have vegetables to balance your meals and have a stress free lifestyle. A lot of lean proteins, whole grains, fruits, vegetables, and dairy products are recommended. Remember that you need an extra 500 calories/day to make milk.
It’s a myth that sweets, ghee, and laddus produce more breast milk. Fatty ingredients make moms put on too much weight. Less ghee and sugar with healthy stuff in your snack is what’s needed.
You can exercise after a few days post pregnancy. But go for a proper workout only after your stitches go. Do listen to your body as baby might give you a sleepless night. Focus on chest and pelvic area exercises and most importantly on exercising your back muscles. Do something sustainable and regular. Going to the gym for three days and then not going for a week is a big NO! Instead, an hour a day for 4-5 days a week is recommended.
Losing weight post-pregnancy works best when both a balanced diet and exercise play a part in your plan. An average woman puts on 10-12 kilos after pregnancy. Its best to lose 5-6 kilos post that and 3 kilos should be shed gradually over the next 3 months. Don’t worry if you exceed your normal weight as the remaining 2 kilos are in your breasts if you are breast feeding. So don’t be harsh on yourself as this will go after you stop breast feeding.
People also ask
If you had a healthy pregnancy and a normal delivery, you should be able to start exercising again soon after the baby is born.
Walking, Exercise, Swimming and Yoga help you lose weight.
Foods to avoid while breastfeeding- Coffee and tea, alcohol, chocolate, parsley, peppermint, sage, garlic, and gassy foods.
Other safe exercises include:
Pilates, low-impact aerobics, light weight training and cycling.
Sonali Shivlani’s organization is aptly named 360 degrees, covering almost everything you need to know about nutrition and exercise during and post pregnancy. But Sonali insists that her class will only prepare you for 40 percent and mums will have to do the rest on their own. So, Mum’s the word!
Sonali encourages you to prepare your maternal instincts to the fullest. It’s natural to make mistakes along the way. But be encouraged that the love for your baby will supersede everything else.
Write to us if you have something to share related to this article or have questions regarding the same. We’ll be happy to oblige.