How long will postpartum recovery last? Fatigue, fatigue, and decreased physical strength
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How long does postpartum recovery last?
Causes of fatigue, lethargy and decreased physical strength
A Mom's One-Year Recovery Guide
"I want to get better soon for my baby..."
"I can't be a good mom if I'm this tired"
For fatigue that continues even several months after giving birth,
To the mom who blames herself.
It's not your fault that you're recovering slowly.
The body changes over the course of 10 months to raise a baby.
It's actually unreasonable to think that things will go back to normal in a few months.
But why do all the moms around me seem so healthy?
Why am I the only one who continues to feel so tired?
From the experience of a midwife who has supported over 5,000 mothers over the past 30 years,
I will tell you the truth: "Being tired is proof of love."
By the time you finish reading this guide,
While taking care of your body,
You'll find ways to spend happy time with your baby.
Why you don't recover in the first month after giving birth
Scientific evidence that the changes in your body over 10 months won't go away in 3 months
"It's been a month already and I'm still so tired..."
"I really want to enjoy taking care of my baby more."
To the moms who blame themselves for this.
In fact, it is quite natural for your body to not recover in the first month after giving birth .
Think about it.
Your body takes 280 days to grow a baby.
Increases blood volume by 1.5 times, making the heart work 30% harder,
I have expanded my uterus to 500 times its original size.
A body that has undergone such dramatic changes
It is believed that you will return to your pre-pregnancy state in just 30 days.
In fact, it's impossible.
Medically, it takes time for the postpartum body to return to its pre-pregnancy state.
It is expected to take at least six months to a year .
In particular, the following changes will gradually improve over time:
Blood and circulatory system recovery
Blood volume increases 1.5 times during pregnancy, but gradually decreases over the course of six weeks after giving birth.
It's normal to feel lightheaded or tired during this process.
Hormone rebalancing
Estrogen and progesterone, which remain at high levels during pregnancy,
It drops sharply immediately after giving birth and then takes several months to find a new balance.
Muscle and pelvic recovery
During pregnancy, the hormone relaxin loosens the ligaments and muscles.
It takes 3-6 months for the strength to return to normal.
"But why do I feel different every day?"
It's a sign that your body is working hard to heal .
One day your blood pressure will be stable, another day your hormones will be in order,
One day the muscles will recover...
Each system in the body tries to recover in turn, sometimes simultaneously.
It is natural for your physical condition to fluctuate from day to day.
The important thing is to accept that recovery will take time .
Because of the love you have for your baby,
"I hope you get better soon so I can take better care of you."
I can understand very well how you feel.
But you are tired too,
She's a wonderful and loving mom.
The real reason why postpartum fatigue lasts for a year
The combined effects of estrogen depletion and chronic sleep deprivation
"It's been six months already, why am I still so tired?"
"I wonder if I'm the only one recovering slowly..."
To moms who have such concerns.
Postpartum fatigue can last for a long time,
There is a scientific reason for this.
It's never a lack of effort on your part.
The biggest causes of long-term fatigue after giving birth are:
This is the synergistic effect of "drastic hormonal changes" and "chronic lack of sleep."
The effects of a sudden drop in estrogen
During pregnancy, estrogen levels rise to over 100 times normal levels.
It supported your body and mind.
However, immediately after giving birth, this estrogen
It will plummet to pre-pregnancy levels in just a few days .
This is the change that menopausal women go through over several years.
Something you'll experience in a few days.
Fatigue, depression, and difficulty concentrating
It's a natural reaction.
Prolactin causes "maternal fatigue"
During breastfeeding, a mother's body produces a hormone called prolactin
It is secreted at a constant high level.
This hormone is great for stimulating breast milk production.
At the same time, it also has the side effect of interfering with deep sleep .
That is, breastfeeding mothers
This means that you have become ``constituted in a state where you cannot sleep deeply even if you want to.''
Accumulation of "sleep debt" and its effects
The fragmented sleep that continues from the newborn period
This causes your body to accumulate an invisible debt called "sleep debt."
Imagine the exhaustion you feel after staying up all night.
This condition continues for several months after giving birth to mothers.
Sleep debt doesn't go away overnight.
It only takes weeks or months of good quality sleep to recover .
The hidden fatigue caused by "baby first"
And the most overlooked thing is,
"It's the psychological stress of always putting the baby first."
Responds instantly to a baby's cry
Every day I put off my hunger and fatigue.
This "alert mode" keeps the sympathetic nervous system in a constant state of excitement,
This significantly reduces the body's natural ability to recover.
But it's also proof that you're a great mom .
I want to protect my baby and make him happy.
Because of deep love,
Your body naturally responds this way.
"Even if I'm tired, my love won't change"
Please keep these words in mind.
Your love is tired,
I'm sure it will be passed on to the baby too.
Why having a second or third child is more tiring than having a first one
Medical reasons why it's difficult to balance raising an older child and regaining physical strength
"I feel like things were a little easier with my first child..."
"I have an older child, so I can't get a good rest."
For moms who feel this way after giving birth to their second or third child.
Your intuition is correct.
From a medical perspective, the more births you give,
Recovering from postpartum stress can prove difficult.
Natural decline in resilience with age
Your body is definitely older than when you gave birth to your first child.
From the late 20s to the 30s and 40s,
The ability of cells to repair themselves gradually decreases with each passing year .
This is a natural physiological phenomenon
It's not for lack of effort on your part.
In particular, the following functions change with age:
- Hematopoietic function of blood (recovery from anemia is delayed)
- Muscle repair ability (it takes time to recover muscle strength after giving birth)
・Ability to regulate hormone balance (physical condition fluctuates more)
The impact of "cumulative physical strain"
Pregnancy and childbirth are extremely stressful for a woman's body.
This stress doesn't completely reset,
Even small amounts accumulate in the body.
For example, the abdominal muscles that became loose during the first pregnancy
It will never fully return to its original state
This is often the case during a second pregnancy.
Pelvic floor muscles, spinal curves, and the position of internal organs
Similarly, we accumulate changes little by little.
"Recovery-impeding factors" due to raising older children
And the biggest difference is
The reality is that I have to recover while taking care of my older child .
With my first child, while the baby was sleeping,
You could rest with us too.
But after the second child...
・Preparing meals for older children
・Picking up and dropping off children at nursery school or kindergarten
・Playmate for older children
・Dealing with a crying baby and an older child who can't sleep
Recovery while doing all of these things at the same time is
It is considered extremely difficult from a medical perspective .
The hidden stress caused by guilt
Furthermore, many mothers have complicated feelings...
"I want to give my older child plenty of love."
"But I have my hands full with taking care of the baby."
"Sometimes I'm tired and can't be nice to my older child."
This guilt increases the risk of postpartum depression,
It also makes it more difficult to recover .
But please be aware.
You love two (or three) children at the same time,
She's a great mom who is trying to protect her.
It's natural to be tired.
It's okay if it's not perfect.
My older child is also going through the changes that come with welcoming a new family member.
It's an important time to grow together.
If mom pushes herself too hard and collapses,
No one can be happy.
"Not trying too hard is also a sign of love"
Please be sure to remember these words.
The true nature of postpartum dizziness, shortness of breath, and palpitations
Hidden changes in thyroid and blood pressure that are not just caused by anemia
"Just walking up the stairs makes me out of breath..."
"When I stand up, everything goes dark"
"My heart is beating fast and I feel anxious"
For moms who are suffering from these postpartum symptoms.
"You're probably anemic, so if you take iron you'll be fine."
Don't you think so?
In fact, there are several ways to combat postpartum dizziness, shortness of breath, and palpitations.
It is known that there are other underlying causes besides anemia .
Postpartum thyroiditis: an often overlooked condition
Between 3 and 6 months after giving birth
Approximately one in ten mothers experience postpartum thyroiditis.
The thyroid gland becomes temporarily inflamed,
A disease that causes hormone secretion to become unstable.
Symptoms at this time are...
Palpitations or tachycardia (pounding heart)
Unusual tiredness
- Sudden weight loss or gain
・Feelings of irritability and anxiety
- Hand tremors
"Is it the stress of raising children?"
"Maybe it's just fatigue?"
Although this is often overlooked,
It's actually an important signal from your body .
Orthostatic hypotension - sequelae of cardiovascular changes during pregnancy
During pregnancy, your blood vessels need to be able to pump enough blood to your baby.
It had expanded significantly.
After birth, as these dilated blood vessels return to their normal state,
Blood pressure regulation may become impaired .
It's easy to become dehydrated, especially while breastfeeding.
When you stand up, your blood pressure drops
You may become more likely to feel dizzy when standing up.
This is a condition called "orthostatic hypotension"
In many cases, simply taking iron does not improve the condition.
Psychological stress causes "pseudo heart disease"
And what is often overlooked is
This is a disorder of the autonomic nervous system caused by the stress of child-rearing .
24-hour baby care
It keeps the sympathetic nervous system in a constant state of tension.
"What if something happens to the baby?"
If this potential anxiety continues,
There is nothing wrong with the heart
You may experience palpitations and shortness of breath.
The pressure to be a perfect mom
It puts more strain on your body than you can imagine .
Key points on how to identify and deal with
So, when should you seek medical attention?
Symptoms that require immediate medical attention
- Palpitations that continue even at rest
Shortness of breath accompanied by chest pain
・Feeling dizzy and almost falling down
My hands won't stop shaking
**Symptoms that can be monitored with self-care**
Shortness of breath after light exercise
Slight dizziness when standing up
Mild palpitations when nervous
The important thing is not to be too patient and think, "This is fine."
Your body undergoes more complex changes after giving birth than you might imagine.
The presence of symptoms means
It may be a sign that your body is asking for help .
The desire of mothers to stay healthy for their babies is
This should be the best reason to take care of your body.
How to distinguish between postpartum depression and poor health
10 points to determine whether you have a mental illness or a physical condition
"Nothing I do is fun...is this postpartum depression?"
"Or are you just tired?"
To moms who have such concerns.
The boundary between postpartum depression and poor health is
Even experts have difficulty making a judgment .
But if you know a few points,
Know when to get the right support.
Typical symptoms of postpartum depression
Postpartum depression is not just a feeling of low mood.
If the following symptoms persist for more than two weeks:
We recommend that you consult a specialist.
**Emotional changes**
・There are more times when I can't think of my baby as cute.
I can't feel joy no matter what I do
Tears come out for no reason
I felt more self-blame
・Sometimes I feel like I want to disappear
**Behavioral changes**
・I've become tired of taking care of my baby
I became afraid to go out
I don't want to see my family or friends
It's hard to cook meals
On the other hand, if poor health is the main cause
If you are feeling unwell due to hormonal imbalance or lack of sleep,
The following patterns are observed:
**Symptoms come in waves**
There is a clear distinction between good days and bad days
I feel happy when I interact with my baby.
When your body feels better, your mood will improve
・I am aware that I am just tired
**Physical symptoms predominant**
・I just feel tired and heavy
Severe headaches and stiff shoulders
I have an appetite but no energy to eat
I want to sleep but I can't
10 checkpoints to identify
Please answer the following questions with "yes" or "no."
1. Do you ever feel happy when you are with your baby?
2. Do your favorite foods taste good?
3. Do you feel more cheerful on days when you feel better?
4. Do you feel better when you talk to family or friends?
5. Do you ever feel hopeful about the future?
6. Do you strongly believe you are not a good mom?
7. Are you afraid you might harm your baby?
8. Have you felt no enjoyment in anything for more than two weeks?
9. Do you ever wish you were dead?
10. Do you feel strongly that you are a burden to your family?
**Guideline for judgment**
Many people answered "yes" to 1-5 → Poor health may be the main cause
Many people answer "yes" to questions 6-10: Possible postpartum depression
Either way, don't carry it alone
What's important is that whatever the cause
It's about getting the right support .
If you are feeling unwell, consult an obstetrician-gynaecologist or internist.
If you suspect you may have postnatal depression,
Consult a psychiatrist, psychosomatic medicine specialist, or public health nurse.
"Not bad enough to go to the hospital"
"I have to try harder."
I can understand how you feel.
But early support is the fastest way to recovery .
We understand the feelings of mothers who want to stay healthy for their babies.
Please give it to yourself as well.
That you are well,
It's the best thing for the baby.
Why postpartum back pain and pubic pain don't go away
Recovery mechanism of the pelvis and ligaments loosened by pregnancy
"It's been three months since I gave birth, and my back still hurts..."
"My pubic bone hurts every time I walk."
"Every time I hold him, I get severe pain in my lower back"
To moms who are suffering from such pain.
Are you putting up with it, thinking, "It will get better eventually?"
In fact, the reason why postpartum back pain and pubic pain persist is
There is a clear medical reason.
And with the right knowledge
can be effectively improved .
The merits and demerits of the "relaxin" hormone
During pregnancy, your body produces a hormone called "relaxin."
Special hormones are secreted.
This hormone is responsible for childbirth
Relaxes and widens pelvic ligaments and joints
It plays a very important role.
Thankfully, the baby was born safely.
However, the effect of this relaxin
It has been shown to continue for 3-6 months after giving birth .
That is, for several months after giving birth,
The ligaments around your pelvis and lumbar spine
It's not completely stable yet.
Vicious cycle caused by muscle imbalance
To support your growing belly during pregnancy
My lower back muscles were always tense.
On the other hand, the abdominal muscles become stretched and weak,
My pelvic floor muscles were also severely damaged during childbirth.
So your body after giving birth...
- Ligaments supporting the pelvis: still loose
・Lower back muscles: stiff and stiff due to fatigue
Abdominal muscles: Weak and unable to support the core
・Pelvic floor muscles: Damage and reduced function
In this condition, you will have to continue to hold a heavy baby.
It is natural to experience back pain and pubic pain .
The "breastfeeding position" creates a new cycle of pain
To make matters worse,
This is a breastfeeding position that continues for many hours a day.
The posture of leaning forward to hold the baby
This puts five times the normal load on the lumbar spine .
"My baby is so cute, I'll do my best even if it hurts"
That mother's love,
In fact, it may make the pain worse...
"It will get better someday" is a dangerous belief
Many moms
"Postpartum pain will go away in time"
But this is a big misunderstanding.
If left without proper care,
It can lead to chronic back pain that lasts a lifetime .
In fact, the result of leaving postpartum back pain untreated is
Women in their 40s and 50s still suffer from pain
There are so many.
Three things to speed up recovery
But don't worry.
With the right approach, your pain can definitely be alleviated.
**1. Correct use of the pelvic belt**
Use a pelvic belt for 2-6 months after giving birth
Support your loose pelvis.
**2. Gradual muscle recovery**
Rather than suddenly doing strenuous exercise,
It is important to gradually recover muscle strength, starting with breathing.
**3. Breastfeeding posture ideas**
Use a cushion or nursing pillow
Make sure you don't lean forward.
What's most important is,
"Pain is not something to be endured."
Rather than enduring the pain and raising a child,
It is better to take proper care of your baby and spend time with him/her in good health.
The whole family should be happy.
Medical reasons for slow recovery from fatigue while breastfeeding
The relationship between prolactin hormone and maternal nutritional wasting
"My breastfeeding mom friends look more tired than me..."
"Would it be easier if I switched to milk?"
For moms who suffer from severe fatigue while breastfeeding.
The reason breastfeeding mothers feel fatigued is
It's not because I'm lazy or lack the stamina.
There is a clear medical reason for this.
The cost of the "maternal mode" produced by prolactin
During breastfeeding, a mother's body produces a hormone called prolactin
It is secreted at a constant high level.
This hormone does a great job.
・Promotes breast milk secretion
Enhance maternal instinct
- Deepen attachment to the baby
But at the same time, it puts a lot of strain on the mother's body .
**Hidden Side Effects of Prolactin**
-Disrupts deep sleep (REM sleep)
・Suppresses estrogen secretion
・Decreases basal metabolic rate
- Delays recovery from fatigue
That is, breastfeeding mothers
This makes you "more easily tired and less able to recover."
The incredible energy required to produce breast milk
Breast milk is made from blood
Have you ever heard this word?
In fact, to produce 1 ml of breast milk
15ml of the mother's blood is needed .
Producing 800ml of breast milk per day means:
It uses 12 liters of blood as a material.
In addition, breast milk production
You need about 500 kcal of energy per day .
This is the same amount of calories burned as running 10km every day.
Just sitting and holding the baby
The same thing is happening inside your body as with strenuous exercise.
Consuming large amounts of calcium, iron, and protein
To maintain the quality of breast milk, the mother's body
They will provide the nutrients your baby needs even at the expense of their own nutrition .
**Nutrients that are particularly likely to be lacking**
Iron: twice the daily requirement
・Calcium: 1.5 times the normal amount
・Protein: 1.3 times the normal amount
・B vitamins: twice the normal amount
If these are lacking...
Fatigue due to anemia
・Low back pain due to decreased bone density
・Decreased physical strength due to muscle loss
・Loss of concentration due to nervous fatigue
The vicious cycle of guilt created by the "breastfeeding myth"
The saying "Breast milk is best"
Are you feeling pressured?
I was trying so hard to breastfeed exclusively,
In many cases, this comes at the expense of the mother's own health .
But please know.
Than an exhausted mom,
A healthy and smiling mom
It's good for the baby.
How to recover from fatigue while breastfeeding
Should I stop breastfeeding?
You don't have to make such a drastic choice.
With some ingenuity, you can reduce fatigue while continuing to breastfeed.
**Nutrition tips**
Consciously consume iron-rich foods
- Nuts and dairy products as snacks
・Drink at least 2.5L of water a day
**Improve the quality of your rest**
- Always lie down for 10 minutes after feeding
Take a nap with your baby
- Keep the lights dim when breastfeeding at night
**Actively utilize family support**
・Dad should change diapers at night
-Express milk and occasionally use a bottle
・Keep housework to a minimum and prioritize rest
Breastfeeding is a wonderful gift to your baby.
But it's no use if mom collapses.
While taking care of your body,
Let's continue to have a stress-free breastfeeding life.
Complete solution to postpartum sleep disorders
The root causes of nighttime awakenings and shallow sleep and how to improve them
"My baby is sleeping, but I can't sleep for some reason..."
"Just when I think I've finally fallen asleep, I wake up right away."
"I still feel tired when I wake up in the morning"
For moms who are struggling with postpartum sleep problems.
"My baby cries at night, so I can't help it."
Have you given up yet?
In fact, postpartum sleep disorders
There are many factors other than the baby that play a major role.
The hyperarousal state created by the "maternal antenna"
After giving birth, a mother's brain
This creates a special circuit that can be called a "maternal antenna."
This is because even small changes in the baby
Evolved to react instantly
The wonderful mechanics of motherhood.
However, this "always on alert" state,
It can also prevent you from getting deep sleep .
・I'm worried about my baby's breathing
-Wakes up at the slightest noise
-Check repeatedly, "Is the baby okay?"
-Sleep is shallow and I have a lot of dreams
This tends to be more pronounced in mothers who are more affectionate .
Hormonal imbalance causing insomnia
Postpartum sleep disorders include:
Dramatic hormonal changes also play a major role.
**Effects of low estrogen**
- Decreased thermoregulation (night sweats, chills)
- Decreased serotonin secretion (decreased sleep quality)
・Disturbances in melatonin secretion (difficulty falling asleep)
**Effects of high prolactin levels**
-Decrease in REM sleep (deep sleep)
・Increased awakenings during the night
- Decreased sleep efficiency
That is, breastfeeding mothers
This means that you have become ``constituted in a state where you can't sleep even if you want to .''
Sleep stress caused by "perfectionism"
And what is often overlooked is
It's a psychological factor for the mother herself .
"I have to get up and deal with it before the baby starts crying."
"I have to take perfect care of them even in the middle of the night."
"Even if I'm tired, I have to keep trying"
This sense of responsibility unconsciously
This creates a state of tension where you feel like you must not fall asleep .
Your body is tired, but your brain refuses to rest...
5 ways to dramatically improve your sleep quality
But don't worry.
Postpartum sleep can be significantly improved with some ingenuity.
**1. Make "Split Sleep" Your Ally**
Instead of lamenting that you can't get a good night's sleep,
Focus on "improving the quality of your short sleep."
- Close your eyes after lying down for even 20 minutes
Take a nap with your baby
Return to bed immediately after nighttime feedings
**2. Optimizing your sleep environment**
・Keep the room temperature at 18-20°C and humidity at 50-60%
・Blackout curtains to block out the morning sun
・Use warm, indirect lighting when nursing
・Relax with aromatherapy and healing music
3. Establish a pre-sleep routine
- Raise your body temperature in the bath and then lower it
Drink warm herbal tea
- Light stretching to loosen up muscles
Calm your mind with a gratitude journal
**4. Nutritional Approach**
・Foods rich in magnesium (bananas, nuts)
・Tryptophan-containing foods (milk, cheese)
Avoid caffeine after 3pm
Avoid heavy meals late at night
**5. Family Sleep Sharing System**
- Have dad take over night feedings twice a week
・You can also express milk and use a bottle to feed your baby.
・Leave the morning chores to dad and oversleep
・Feel free to ask for support from your parents or in-laws
Restorative sleep over perfect sleep
Sleep after giving birth will not be the same as it was before pregnancy.
However, by accumulating short periods of quality sleep,
You can recover your stamina sufficiently.
Let go of the ideal of "I want to sleep soundly for 8 hours" for a moment,
"I was able to sleep deeply for just 20 minutes today."
"It's a little easier than yesterday."
Let's make these small improvements one after another.
A good night's sleep is the best gift you can give your baby.
That my mom is healthy,
It brings happiness to the whole family.
Foods to speed up recovery from fatigue and foods to avoid
Effective intake of iron, protein, and B vitamins
"I'm tired, but I don't have the energy to cook..."
"What should I eat to feel better?"
"I'm too busy to think about nutrition"
For mothers who are neglecting their meals due to postpartum fatigue.
"I'm tired so I'll just eat casually."
Why not break this vicious cycle?
In fact, proper nutrition is
It is the shortest route to recovery .
"Fatigue recovery nutrients" that postpartum mothers tend to lack
To help your body recover after giving birth,
You will need 2-3 times the normal amount of certain nutrients.
But with the busy days of raising children
These nutrients tend to be extremely lacking...
Iron – the biggest enemy of fatigue
Approximately 70% of new mothers suffer from iron deficiency anemia.
Fatigue isn't the only symptom of iron deficiency.
Shortness of breath on stairs
・Decreased concentration
・Become easily irritated
・I want to eat ice
Increased hair loss
**Tips for effective iron intake**
・Heme iron (red meat, liver) is absorbed 5 times faster
- Absorption rate increases when taken with vitamin C
Avoid coffee and tea for one hour after meals
Avoid taking it at the same time as calcium
**Example of a simple iron menu**
・Stir-fried beef and green peppers
・Sauteed spinach and bacon
・Stir-fried liver and leek (easy with frozen liver)
・Hijiki and soybean stew
Protein: the building blocks of muscle and mind
Postpartum mothers need 80-90g of protein per day.
This is 1.5 times the amount a normal woman would have.
If protein deficiency continues...
- Muscle weakness makes you easily tired
Serotonin deficiency leads to depression
- Weakened immune system makes you more susceptible to catching colds
・Rough skin and dry hair
**Efficient protein intake**
・Eggs are a complete nutritional food (up to two per day)
・Chicken breast is an excellent source of high protein and low fat
・Fish also provides good quality fats
・Tofu and natto are the kings of plant-based proteins
**Time-saving protein menu for busy moms**
・Boiled eggs (boil 10 eggs at a time and store in the refrigerator)
・Salad chicken (purchased at a convenience store and eaten as is)
・Protein smoothie (mixed with fruit and milk)
・Canned tuna salad (just open it and eat it as is)
B vitamins - the control center of energy metabolism
Vitamin B complex is known as the "fatigue recovery vitamin."
It plays an important role in converting sugars into energy.
Especially during breastfeeding, the consumption is intense,
It is recommended to take twice the normal amount .
**Foods rich in B vitamins**
・B1: Pork, brown rice, soybeans
・B2: Milk, eggs, liver
・B6: Tuna, banana, garlic
・B12: Seafood, meat, cheese
Foods to avoid that worsen fatigue
It is important to get good nutrition,
It is also important to avoid foods that increase fatigue .
**Excessive sugar intake**
・Sweets with lots of refined sugar
・Soft drinks
・Sweet bread, cake
These cause blood sugar levels to rise and fall rapidly,
It doubles the feeling of fatigue.
**Processed food additives**
・Instant foods
・Frozen foods (those with many additives)
・Fast food
Additives put a strain on the liver
Detoxification consumes extra energy.
**Too much caffeine**
・More than three cups of coffee a day
・Energy drinks
-Large intake of green tea
Even if you feel better temporarily,
The subsequent rebound feeling of fatigue increases.
"Fatigue recovery diet" that even busy moms can do
"I know, but I don't have time to cook..."
For such moms, I will teach you a super easy diet to recover from fatigue.
**Breakfast: The Golden Pattern for Fueling**
・1 banana + 1 glass of milk + 1 boiled egg
(Preparation time 2 minutes, nutritionally balanced)
**Lunch: How to Use a Convenience Store**
・Salad chicken + vegetable salad + rice ball
(Just buy it, but it's packed with nutrition)
**Dinner: Complete Recipe in One Dish**
・Pork soup (with plenty of pork and vegetables)
・Oyakodon (egg + chicken + vegetables)
・Salmon rice ball + miso soup with lots of ingredients
**Snacks: Fatigue recovery snacks**
・Nuts (almonds, walnuts)
・Cheese + dried fruit
・Yogurt + honey
A sustainable diet is better than a perfect diet
You don't have to cook elaborate meals every day.
The important thing is to get the nutrients necessary to recover from fatigue.
Take it continuously without any difficulty .
"Today I had a convenience store bento,
I was also able to add salad and boiled eggs."
The accumulation of such small innovations
It will make a big difference to your physical condition after one month and three months.
Being a healthy mom
Because it's the best treat for babies.
The right time to resume exercise after giving birth
Safe physical recovery program for Cesarean section and natural birth
"I don't know when I should start exercising..."
"I want to regain my strength, but I'm afraid that pushing myself too hard will make things worse."
"I want to be able to move like I did before I was pregnant."
For moms who are worried about resuming exercise after giving birth.
The feeling of "I want to get better soon"
Worrying about what might happen to the baby
I understand the complicated feelings that fluctuate between these two.
But don't worry.
With the right timing and a step-by-step approach ,
You can safely recover your strength.
Medical timing for resuming exercise based on delivery method
**In the case of natural childbirth**
2 weeks postpartum: deep breathing and body scan
4 weeks after giving birth: Light stretching and walking
・6 weeks after giving birth: You can start serious exercise
・3 months after giving birth: Start strength training
**In the case of a cesarean section**
・4 weeks after giving birth: breathing exercises and light stretching
・6 weeks after birth: After checking that the wound has healed, start walking
8 weeks after giving birth: Light strength training
・4 months after giving birth: Full-scale exercise program
However, this is only a guideline.
It is essential to get permission from your doctor before starting .
Don't be fooled by appearances: the reality of your body
"The wounds have healed and he looks normal so it's fine."
Don't you think so?
In reality, external recovery and internal recovery are two completely different things .
**Internal changes that continue up to 6 months after giving birth**
Diastasis recti (separation of the abdominal muscles)
- Decreased function of the pelvic floor muscles
- Loosening of ligaments (effect of relaxin)
- Joint instability
- Decreased cardiopulmonary function
These have not fully recovered
When you do strenuous exercise...
Worsening lower back pain
- Urinary incontinence
Joint injuries
-Increased risk of postpartum depression
A safe, step-by-step recovery program
**Stage 1 (2-4 weeks postpartum): Breathing and awareness**
"What, breathing is exercise too?"
You may think so, but
Proper breathing is the foundation of everything .
*Abdominal breathing exercise*
Lie on your back and bend your knees
-One hand on the stomach and one on the chest
Inhale slowly through your nose for 4 seconds
- Exhale slowly through your mouth over 6 seconds
・Make sure that only the hand on the stomach moves.
*Pelvic floor muscle awareness*
Pull inward as if holding in urine
- Hold for 5 seconds, relax for 5 seconds
・10 times x 3 sets per day
**Stage 2 (4-8 weeks postpartum): Gentle movements**
*Postnatal yoga and stretching*
・Cat & Cow (restores flexibility of the spine)
・Child's pose (relaxation of the lower back)
・Stretching the shoulder blades (improving breastfeeding posture)
*Light walking*
・Start with 10 minutes
・With a baby in a stroller
・At a pace that doesn't make you out of breath
Start with 3 times a week
**Stage 3 (8 weeks after giving birth): Full recovery**
*Start strength training*
-Squats (be careful not to let your knees go beyond your toes)
・Plank (recovery of abdominal muscles)
・Wall push-ups (strengthening chest muscles and shoulders)
*Add cardio*
・Extended walking time
・Light jogging
・Underwater walking
・Exercise bike
How to solve the "I don't have time to exercise" problem
"I know exercise is important, but I don't have the time..."
This is a real problem that many moms face.
**How to utilize spare time**
・10 minutes of yoga while your baby is taking a nap
・Rotate your ankles and stretch your shoulder blades while breastfeeding
・Squats while doing housework
・Turn strollers into exercise time
**Exercises you can do with your baby**
・Squats while holding a baby
・Stretching while massaging the baby
- On a yoga mat with your baby
・Exercising in the park while watching over your baby
Don't ignore your body's "stop signs"
If you experience any of the following symptoms while exercising:
Stop immediately and consult a doctor .
Chest pain or pressure
Unusual shortness of breath
Dizziness or lightheadedness
Abdominal or pelvic pain
Worsening urinary incontinence
Increased menstrual flow
The body is honest.
Prioritize listening to your body over trying too hard .
Don't compare yourself to your former self
"I was able to move around a lot more before I was pregnant..."
Do you ever feel depressed like that?
But think about it.
Your body creates life
It accomplished a miraculous job .
The body takes some time to recover
Isn't that only natural?
What's important is,
Cherishing "myself now"
Proceed at a comfortable pace .
One month later, three months later, six months later...
I'm sure I'll become more energetic and active than I am now.
You should be able to meet them.
For your baby and for yourself
Don't rush and steadily recover your strength.
A realistic way to balance returning to work and managing your health
How to manage your health without overexerting yourself when returning to daycare or work
"Only one month left until I return to work... I'm worried about my health"
"Juggling nursery school and work, will my body be able to keep up?"
"I still get tired easily, so I wonder if I can work?"
For moms who are feeling anxious about returning to work.
"I don't want to cause trouble for those around me"
"But I'm not in the best of health."
I understand all too well how it feels to be caught between two opposing forces.
But don't worry.
With proper preparation and ingenuity
It is possible to return to work without difficulty .
Health checklist before returning to work
First, take an objective look at your current physical condition.
**Physical fitness check**
✓ I don't get too tired even after walking for 30 minutes.
✓ Able to fall asleep again after night feeding
✓ Able to do housework and childcare for more than 7 hours a day
✓ Lightheadedness or dizziness occurs less than once a week
✓ Maintain concentration for over 2 hours
**Mental Check**
✓ Feeling hopeful for the future
✓ Have the enthusiasm to try new things
✓ Enjoy talking to people
✓ I want to have my own time
✓ More positive feelings than guilty feelings
If you have checked 8 or more items,
You are considered **ready to return to work**.
If there are six or fewer,
I recommend giving yourself a little more time to recover.
A one-month "break-in" plan before returning to the game
Rather than suddenly returning to full-scale
The key to success is to gradually increase the load .
**3 weeks before returning: Adjust your daily routine**
-Wake up at the same time as when you return to work
- Measure your morning preparation time and create a routine
- Simulate pick-up and drop-off times at daycare
・Stop staying up late and go to bed early
**2 weeks before returning: Start of nursery school adjustment period**
・Start with 1-2 hours
Gradually extend the time
During this time, mom also practices going out to the hair salon and shopping.
・Observe your baby's behavior at nursery school
**One week before return: Final simulation**
・Practice from morning preparation to picking up and dropping off children at nursery school
・Check your commute route to work
・Confirm the emergency contact system with your family
・Prepare your clothes and belongings for the first day back
"Soft Landing Strategy" for the first month after returning to work
**First week back: Getting used to it is the top priority**
・Never work overtime
- Always take a break during lunch break
Avoid important meetings and projects
・Focus on greeting people around you and reporting the current situation
**Second week after returning: Gradually increasing workload**
・Start with simple tasks and gradually take on new responsibilities
・Record your daily fatigue level
・Keep housework to a minimum after returning home
・Prioritize physical recovery on weekends
**3rd-4th week after returning: Full-scale return to work**
・Adjust to about 70-80% of normal business hours
・Establish a method for adjusting work when employees are unwell
・Reconstruct efficient work methods
・Final adjustments to division of roles with family members
Techniques for making the most of "shortened working hours"
Working reduced hours is a great help when you are recovering from illness .
We will teach you how to use it effectively.
**Optimize your time usage**
・One hour in the morning: important tasks during a time when you have high concentration
・Lunch break: Take a nap to recharge your energy for the afternoon
・Afternoon: Routine work and meetings
・30 minutes before leaving work: Preparation for the next day and handover
**Communication skills with others**
・Discuss your work details with your supervisor before returning to work
・Ask your colleagues for understanding of reduced working hours
・Prepare measures to deal with sudden early departures or absences
Show gratitude through words and actions
Health management through cooperation with nursery schools
**Measures for infectious disease season**
・Check vaccination schedule
・Sharing infectious disease information at nursery schools
- Early detection of changes in the baby's physical condition
・Preparing for sick child care and family support
**Balance with mom's health management**
・Check the health of parents and children by taking their temperature in the morning
- Understand call patterns from the nursery school
・Timing for reporting the situation to your workplace
・Sharing nursing responsibilities among family members
"Sustainable balance" rather than "perfect balance"
When I first returned to work,
There may be days when nothing goes right.
It takes too long to get ready in the morning
・Call from nursery school while at work
・I get exhausted from cooking dinner after coming home
・Going to work without enough sleep due to crying at night
But that's a path that everyone goes through .
What's important is,
"What I couldn't do today, I'll try my best tomorrow"
Continue with that feeling.
After three months, surely
"It was difficult at the time, but I'm used to it now."
The day will come when you can think like this.
Being a working mom is
It's also a good stimulus for babies.
Your shining figure after returning to society
It should also have a positive effect on the baby's development.
How to build a postpartum recovery system that relies on family
Effective support techniques to avoid working alone
"I want to rely on my family, but I don't know how to ask."
"My partner seems busy, so it's hard to ask..."
"I feel bad for being too dependent on my parents at home."
For moms who try too hard on their own.
"I have to do it myself."
"I don't want to cause trouble for everyone."
That sense of responsibility is impressive,
Sometimes your kindness can get you in a difficult position.
But please be aware.
Cooperation with the whole family
It's also the best for the baby .
How to create a "role allocation chart" with your partner
"I want you to understand without me having to say anything."
It's easy to think so, but
A clear division of roles is the key to success .
**Example of childcare task sharing**
**Mom in charge**
・Breastfeeding (in the case of breast milk)
General care during the day
・Preparing baby food
・Baby health management
**Daddy in charge**
・Nighttime diaper changes (3 times a week)
・Bathing (4 times a week)
Weekend outings with the baby
・Putting your baby to sleep (if milk-fed)
**Example of household task sharing**
**Mom in charge**
・Meal preparation
・Laundry management
・Organizing baby items
**Daddy in charge**
·washing dishes
・Vacuuming
・Taking out the trash
·shopping
The key is to consider each other's strengths and weaknesses .
It doesn't have to be perfectly 50:50.
How to ask for support from your parents and in-laws
"It's not good to be too dependent"
You might think so, but
Moderate reliance can also help strengthen family bonds .
**The magic words when making a request**
✗ "Sorry, but..."
✓ "I have a request, is it possible?"
✗ "I know this is annoying..."
✓ "I would appreciate your help"
✗ "I'm sorry, but..."
✓ "I was hoping to ask Mr./Ms. XX for help."
By conveying your feelings of relying on the other person,
You will build a relationship where you will be happy to cooperate .
**Specific ways to utilize support from your parents**
**Weekly Regular Support**
- Sunday dinner preparation
・Helping with housework on one weekday
・Baby care once a month
**Emergency Support**
・Support when mom is unwell
・Consultation when your baby suddenly develops a fever
・Support for dad during business trips
**Event Support**
・Accompanying children to vaccinations
・Preparing for shrine visits and Shichi-Go-San
・Baby care while mom goes to the beauty salon or shopping
Building and utilizing a "mother friend network"
Not just blood ties,
Mutual support from fellow moms in the same situation is also an important support system.
**Exchange information with mommy friends**
-Comparing the growth of babies of similar age
・Recommended pediatricians and nursery school information
・Reviews of how childcare products feel to use
・Exchanging baby food recipes
**Mutual Support System**
Short-term baby care
・Go out together and change your mood
・Time to listen to each other's complaints about child-rearing
・As an emergency contact
How to effectively utilize expert support
Problems that cannot be solved by family or friends alone
It is also important to seek professional help .
**Professional Services Available**
・Postpartum care facilities (day care/overnight stay)
・Postpartum doula (specialized postpartum helper)
・Babysitter
・Housekeeping services
・Home visits by midwives
**Cost-effective utilization**
・Full cleaning with housekeeping service once a month
- Babysitter while you go to the hair salon or dentist
・Postpartum doula when you are unwell
・Temporary childcare when couples go out
How to express gratitude
Once you receive support,
Concretely expressing gratitude
It's the secret to a long-lasting relationship.
**Expressing gratitude to your partner**
・Say "thank you for your hard work" every day
・Cook your favorite food
・Make time just for the two of you
Thank you letters and messages
**Expressing gratitude to parents and in-laws**
- Send photos and videos of your grandchildren regularly
・Give homemade food and baby crafts as gifts
・Thank you phone calls and messages
Create opportunities to go out together
From "working alone" to "working together"
Postpartum recovery is
It's not something you can accomplish alone.
A new type of family centered around babies
It's a process that we all create together.
It's not that I'm "causing trouble,"
Think of it as strengthening family ties .
That you are well,
It will bring happiness to the whole family.
That's why I don't hesitate to ask for help from those around me.
Please take care of yourself.
Moms who work hard alone are wonderful,
Moms who are loved and supported by everyone
I'm sure it will be good for the baby too.
Postpartum recovery: you're not alone
Thank you for reading this far.
Regarding postpartum recovery,
We hope you have discovered many "aha moments"!
Finally, I would like to tell you,
"You are not alone."
When you're tired,
When you feel anxious,
When you feel like no one understands you...
There are moms all over the world who are doing the same thing.
You don't have to be a perfect mom.
Even if you're tired,
Even if you're not feeling well,
Your love is definitely reaching your baby.
Taking care of your body is
It's the same as cherishing your family .
Please be kind to yourself too.
Wishing you and your baby every happy day,
I'm rooting for you from the bottom of my heart.