Physical Well-Being and Mood
- It may take approximately six weeks for most of your pregnancy-related changes to return to pre-pregnancy state. The water retention in your ankles, wrists and the rest of the body will take about four to six weeks to resolve.
- Vaginal bleeding after delivery usually becomes progressively lighter and stops within four to six weeks from delivery.
- Pain from the wound site will last for about 1 to 2 weeks for the episiotomy site, and 4 to 6 weeks for the caesarean wound site (on average).
- Postnatal blues is very common and occurs in two-thirds of women. It normally occurs during the first week after delivery and does not last long. Symptoms include irritability, anxiety, inability to concentrate, a sudden feeling of sadness and tiredness, but being unable to sleep
Getting Back into Shape
- Eat a variety of healthy food. This includes meat, fish, nuts, cereals, beans, vegetables, cheese and milk. This will help you regain your health.
- If you are breastfeeding, ensure adequate fluid intake. Consult your doctor before taking any supplement or medication (Western or traditional). Refer to our chapter on ‘Breastfeeding’ for more information.
- Exercise! Start gradually with low- to moderate-intensity exercises.
- After a vaginal birth, you can start doing gentle pelvic floor exercises and abdominal exercises the first day or two after birth. Start with a gentle walk then gradually increase the time and pace of your walks. Build up to a 30-minute walk every day if you can.
- Do not do any strenuous exercise in the first 12 weeks after birth. Avoid swimming until the bleeding has stopped and you have had your postnatal check.
- After a caesarean section, it will take you at least six weeks to heal. Avoid sit-ups, crunches, or abdominal curls as these put pressure on the scar. After six to eight weeks, it is OK to start walking, do low-impact aerobics or cycle. Stop if there is pain. Avoid high-impact exercises for three to four months after your caesarean section.
Post-Delivery Checkup
- Six weeks after your delivery, you will have a postnatal follow-up. This may either be in the hospital or polyclinic. Your doctor will check on your physical and mental well-being and discuss with you on family planning and resumption of sexual intercourse.
- Your doctor will also be checking your wound, running some simple blood tests to monitor the blood sugar levels of those with gestational diabetes, and monitoring your blood pressure to make sure that those levels have also returned to baseline.
- Feel free to let your doctor know how you are coping with your moods, breastfeeding, and general health.
- Do not be afraid to seek help if you need it. You are never alone!
A baby is something that you carry inside you for nine months, in your arms for three years and in your heart till the day you die.
Dr Mary Ann Mason, author and former UC Berkeley graduate dean
Reference: KK Women’s and Children’s Hospital
Selepas melahirkan, hidup anda akan berubah sebab tumpuan utama akan diberikan kepada si bayi. Inilah naluri semula jadi seorang ibu dan ayah.
Apabila anda baru melahirkan, anda digalakkan menyusukan anak anda. Proses ini boleh mengambil masa dan anda mesti bersabar kerana bagi segolongan wanita, susu badan mengambil masa untuk bertambah demi memenuhi keperluan bayi.
Namun, janganlah berputus asa kerana susu badan ini adalah yang terbaik untuk bayi anda.
Susu badan amat berkhasiat untuk bayi. Apabila anda memberi susu badan, bayi anda akan berada dekat pada tubuh anda dan ini akan mengeratkan hubungan dan keserasian antara ibu dengan anak.
Kadangkala emosi anda boleh bercelaru apabila anda kurang rehat, tidur atau pun anda sememangnya tidak dapat mengawal emosi anda. Para suami, sila ambil perhatian.
Seandainya suami mendapati isteri murung, tidak banyak bercakap, atau tidak boleh tidur, sila dapatkan nasihat doktor. Ini boleh memudaratkan kerana boleh menjadi kemurungan yang berlarutan seandainya diabaikan. Oleh itu isteri harus luahkan kepada suami, apa yang tersimpan di hati dan berkongsilah sebarang masalah atau kerunsingan yang melanda.
Dengan terus membuka ruang berkomunikasi yang luas, anda berdua dapat bekerjasama untuk mengatasi apa sahaja masalah dengan lebih yakin. Bentuk tubuh anda yang telah berubah akibat kehamilan selalunya akan kembali ke asalnya setelah 6 minggu.
Anda mesti memantau darah nifas, dan pastikan anda lawas sewaktu buang air kecil dan air besar. Masa yang diambil untuk pulih sepenuhnya bergantung pada kekuatan tubuh anda, pemakanan yang berkhasiat dan cara kelahiran.
Seorang bayi adalah sesuatu yang dibawa di dalam dirimu selama sembilan bulan, Didakap dalam tanganmu selama tiga tahun, dan disimpan di dalam hatimu sampai akhir hayatmu.
Dr Mary Ann Mason, penulis dan bekas dekan siswazah UC Berkeley
