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WHY DO POSTPARTUM EXERCISE?

• Increase strength & tone in your abdominal & pelvic muscles.
• Lose weight.
• Can help to attain good sleep.
• Postpartum Exercise refreshes the mind & keeps mental stress away.

MUSCLE CHANGES IN PREGNANCY

• Anterior abdominal wall muscles move apart through the midline, as the uterus fills up the abdomen throughout the pregnancy. They also lose their strength and tone.
• Pelvic floor muscles and ligaments that support the bladder, uterus and bowel – can be weakened after pregnancy, especially if you had a large baby or had a difficult and prolonged labor process.
Regaining strength and tone in these muscles is essential after pregnancy is over to prevent herniation of internal organs through the gaps in the muscles or less supporting strength of the muscles.

HOW TO DO POSTPARTUM EXERCISE AND FROM WHEN?

Within a week after delivery (Vaginal or Caesarean), abdominal wall and pelvic floor muscle strengthening exercises can be started. Walking can be started in case of vaginal delivery, slowly increasing it to up to 30 min walk per day, totalling 150 mins a week, according to individual comfort. Light walks inside your house is ok after caesarean delivery. Outdoor walking needs to wait till up to 6-8 weeks of caesarean.

Abdominal wall muscle exercise—

1. Lie on your back with slightly bent knees
2. Gently pull in your lower abdomen and your pelvic floor while exhaling.
3. Hold in for 10 secs and gently release them.
4. Repeat points 2 & 3 ten times.
5. 4 times a day.
Pelvic floor exercise—
1. Sit and lean slightly forwards.
2. Squeeze in the muscles around your vagina, as if trying to control the passage of stool or urine.
3. Hold for 10 secs and gently release.
4. Repeat points 2 & 3 after 10 secs relaxation, 10 times in total.
5. 4 times a day.

For better information about these contact your physiotherapist or gynaecologist.

After 6-8 weeks of delivery (vaginal or caesarean), you can start going to the gym, but only for certain light exercises—

• Low impact aerobics.
• Cycling.
• Yoga.
• 30 min/day outdoor walks (in cases of caesarean delivery).
• Pilates.
• Light weight training.
• Swimming after 7 days of stoppage of per vaginal bleeding.

After 4 months of delivery (vaginal or caesarean)—

• High-intensity aerobics.
• Running.
• Heavyweights & sit-ups.

POSTPARTUM EXERCISE FOR BREASTFEEDING MOTHERS –

• Do not exercise with full breasts. It can be very uncomfortable. Breastfeed or pump out milk beforehand.
• Do not do very strenuous exercise. Breast milk quantity might decrease.
• Wear a well-supportive bra. Neither too tight nor too loose.
• Drink plenty of water.

WHENEVER EXERCISING, KEEP IN MIND TO STOP DOING ANY ACTIVITY IF IT CAUSES DISCOMFORT OR PAIN & TO STOP THAT SPECIFIC ACTIVITY FOR A FEW DAYS & START SLOWLY LATER.

To know more about this and seek help you can book an appointment with me by calling on 9830047058/8017815356 OR you can go to the appointments section on www.deborjyotipal.com.

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nausea and vomiting during pregnancy is a commonly encountered symptom typically starting around 5^th to 7^th week and resolving by the 5^th month of pregnancy in 90% patients. It’s seen in (50 – 80) % of pregnant women.

A special clinical form of this is HYPEREMESIS GRAVIDARUM. Characterized by continual symptoms even on medication causing dehydration and significant weight loss in patients.

Sisters and daughters of patients with this condition have a higher chance of developing this condition in pregnancy.

Certain health conditions also have the same symptoms of –

• Diabetic complications, Thyroid disease.
• Migraine, Brain tumors, Ear diseases.
• Hepatitis, Appendicitis, Pancreatic problems, Excessive acidity.
• Psychiatric disorders, Drug side effects.
• High BP in pregnancy, Liver disease in pregnancy.
• Ovarian cyst complications, Uterine fibroid complications.
• Urinary tract infection, Kidney stone.

Some patients are more at risk of nausea and vomiting during pregnancy—

• Family history.
• Previous personal history in earlier pregnancy.
• Pregnancy with more than one fetus.
• Abnormal pregnancy like Molar pregnancy.
• History of migraine, motion sickness.
• Low BMI.
• Female baby.

Non-pharmacological methods to get some relief from nausea and vomiting during pregnancy—

• Lifestyle changes –

1. Small & frequent meals (6 meals a day)
2. Meals should be high in carbohydrates & protein and low in fat content.
3. Bland diet.
4. Avoid keeping empty stomach. Eat whenever hungry.
5. Avoid smells or foods that cause vomiting.
6. Avoid stuffy rooms, hot places, noisy surroundings, driving on rough & undulating roads, excessive exercise.
7. Avoid lying down immediately after eating.
8. Drink adequate amounts of water. 2.5 lits/day should be the aim.

• Ginger containing foods-

Small amounts of cold, clear ginger ale in between meals might help. Ginger lollipops can be useful

• ACCUPRESSURE can be helpful in some.

WHEN SHOULD YOU SEEK MEDICAL HELP—

• Incurable vomiting not responding to oral medications.
• Loss of weight (2-3) kgs.
• Dark colored urine.
• Abdominal cramps.
• Depressed mental state/ Thoughts of Terminating pregnancy/ Suicidal thoughts.

To know more about nausea and vomiting during pregnancy and seek help you can book an appointment with me by calling on 9830047058/8017815356 OR you can go to the appointments section on www.deborjyotipal.com

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When you’re pregnant, you learn about all the foods that are off-limits. It can be hard if you love sushi, coffee, or steak. Thankfully, there are more things you can eat than things you have to avoid. To stay healthy and safe during pregnancy, here are 6 foods  to avoid or limit .

1. Avoid Seafood high in mercury during pregnancy 

Some fishes like tuna, Swordfish, king mackerel, shellfish, shark contain high levels of mercury. Avoid bigger and older fishes.Upto 350 gms of sea food a week can be allowed.Catfish, trout, tilapia, salmon, shrimp, cod, herring are
some of the fishes allowed.

Avoid raw, undercooked or contaminated sea Food. Avoid refrigerated sea food . Fishes to be cooked
Preferably to 65 degrees celsius. Fishes to be cooked till Its opaque . Oysters or mussels to be cooked till their
Shells open.

2. Herbal teas to be avoided during pregnancy

There is very little safety data about herbal tea effects on developing babies. So avoidance is safe
.

3. Caffeine Intake During Pregnancy 

Upto 200mg can be allowed a day. For perspective a cup of coffee(250ml) has 95mg same amount of tea has 50mg and 350ml cola has 30mg caffeine.

4. ALCOHOL is off -limit

Not safe in any amount in pregnancy. Avoid completely.

5. What cheeses to avoid during pregnant?

Soft cheese like feta, brie, blue cheese should be avoided. Unpausterized milk should also be avoided.

6. Avoid Undercooked meat, eggs, poultry while pregnant

Undercooked meat can cause fatal listeriosis infection .  Eggs should be completely boiled with hard yolk and egg white. Hollandaise sauce, Caesar salad dressing may contain raw egg components and should be avoided.

7. UNWASHED fruits & vegetables and RAW SPROUTS 

To know more about food habits and any other queries you may have, you can post your queries in the QUERIES section on www.deborjyotipal.com or can fix an appointment by calling on 8017815356 for face to face interaction. You can also follow Dr. Deborjyoti Pal on Facebook to get the latest gynecology updates news and tips.