Experienced mothers know that returning to their pre-pregnancy shape or weight is a tedious, though not impossible task. It takes time and effort, plus a lot of determination and self discipline.

Regaining your figure is a problem even for women who don’t gain a lot of weight. No one comes out of the delivery room looking slimmer than when they went in, except for a few very lucky ones. Part of the reason for that protruding abdomen after birth is the still-enlarged uterus. Another reason is the leftover fluids and the stretched-out abdominal muscles and skin, which may sag for a lifetime unless a concerted effort is made.

Easing Into Exercise

As a general rule, it is best to wait six weeks before returning to a strenous exercise routine. But if you gave birth vaginally with no complications, you can start a simple regimen such as daily walking a few days after giving birth. Six weeks after an uncomplicated birth, you can begin more vigorous exercises such as swimming, jogging or even weightlifting.

For women who have had a Caesarean section, they will need more time to rest before working up to a normal routine within three months. They also have to be extra cautious about resuming abdominal exercises and should consult their doctor before starting any exercise regime.

The following ground rules for postpartum exercises are targeted at healthy women who have had uncomplicated vaginal deliveries:

• Start each exercise with a warm-up.
• Keep your exercise session brief and frequent rather than one long session recovery time.
• Take short rests between exercises (the muscle build-up occurs then, not while you are in motion).
• Don’t exercise more than recommended, even if you feel you can.
• Quit before you feel tired. If you overdo it, you may develop a dislike for exercise or be unable to exercise again.
• Do not do knee-chest exercises, full sit-ups or double leg lifts during the six-week postpartum period.

The skin is the largest organ in the body and is composed of superimposed layers. The epidermis, the outer protective tissue, is in a state of constant renewal, cells divide and migrate, differ and die. The dead skin falls off, leaving the fresher under-layer. When the connective tissues break down, stretchmarks begin to appear.

Stretchmarks result from an impairing of the connective tissue fibres in the dermis. They can occur anywhere that rapid or excessive growth of either fat or muscle exceeds the elastic properties of the skin. They are likely to appear on the abdomen, buttocks and thighs. The marks may first appear as pink, purple or red stripes on the skin. As they age they become lighter, until they finally whiten.

The Lines of Pregnancy

About 50% of the pregnant women have reddish, slightly depressed skin markings, called striae gravidarum (the “lines of pregnancy”). These are present on the skin of the abdomen and sometimes on the breast and thighs by the third trimester. After delivery these markings gradually change to silvery colored lines which shrink down as the contracting abdominal and breast skin firm up. These are “permanent” scar or stretchmarks of the pregnancy. Their cause is unknown. There is no way to either prevent or eliminate them completely, and creams and ointments sold for this purpose cannot alleviate the problem altogether but mainly function by lightening the marks.

In many women (primarily those with dark hair and complexion), the skin of the midline of the abdomen becomes pigmented from the pubic bone to close to the tip of the breast bone. The dark line curves around the unbilicus. Neither the cause nor the significance of this line is known, and it rapidly disappears after delivery.

Other Skin Marks

It is quite common in pregnancy for brown patches to appear on the face and neck. They are known as chloasma or the “mask of pregnancy”. They usually disappear after giving birth.

In Caucasians in particular, tiny red spots commonly appear on the face, the neck, the upper chest and arms. On inspection with a magnifying lens, each red dot is seen to consist of several tiny blood vessels branching from a central feeder. If pressure is gently applied to the center with, for example, the point of a pencil, the entire network is deprived of its blood supply and blanches. These are “spider hemangiomas”, as they are sometimes called, and are believed to be related to increased estrogen levels during pregnancy.

Why some women have these spots and others do not, is not understood, and their significance is not known. They usually disappear sfter birth. Another transient skin change is redness of the palms. Like “spiders”, this redness is believed to be related to the estrogen levels. Its significance is unknown and the phenomenon disappears after delivery.

The deep layer of the skin which is less supple cracks when overstretched resulting in blue-red stretch-marks that fade into silvery streaks with time but they will remind the woman of her first pregnancy.

These marks develop over the breasts, abdomen, derriere and thighs of over 75% of women and no amount of oil will make an obvious difference. the only preventive measure is perhaps, to watch one’s diet as stretch-marks tend to appear in over-weight women.

Check age on them. It’s best to use the same brand of nipple as the bottle you buy. Just get a few in the beginning.

Baby or Diaper Bag

get one that is washable with lots of compartments. There is a vinyl changing pad that should come with it but if you’re using a regular bag instead of a specified diaper bag, you will need to get one.

Diapers Ointment

Almost all babies get a diaper rash at one stage or another.

Baby Powder

The best kinds of baby powder suitable for baby are the cornstarch kind.

Nail Clippers/Scissors

Manicure set, clipping baby’s tiny nails.

Thermometer

A rectal one is the most inexpensive and all you really need. They also have the ear-thermometers which are pretty handy when taking the temperature of a cranky baby.

Dimmer Lights

For middle of the night changes.

Baby Monitor

A wonderful device when you can’t be in the same room as your baby. Useful for at least 12 months but you will probably use it for longer.

Baby Hangers

These tiny hangers are important. get as many as you need to hang baby’s clothes.

Breast Pump

You absolutely need this if you plan to breastfeed and go back to work. The only way you can avoid getting one is if you plan to be with the baby all the time until he is weaned. You only need one but research which one you want. manual (the least expensive) does not work for everyone. Check with your friends to get first hand testimonials before you make your purchase.

Bottles

Bottles are necessary if you don’t plan to breastfeed, going to supplement breastfeeding or you want to store your milk. Minimum 6 if breastfeeding, you can start with 4 oz. bottles in the beginning.

Formula

Breastfeeding is proven to be the best for baby. Substitute with formula if you really must. also, if formula gets too expensive, consider breastfeeding.

Cradle/Bassinet

You will probably want baby close in the first few weeks or months. A cradle, bassinet of some sort or there are even playpens that convert to a crib bed which can be a wise option especially since you can use it later when baby gets older.

Sheets/Linens

You will need extra sheets, lap pads and waterproof accessories. Baby bedding runs between $100-$300 new for a complete set and like many things, you get what you pay for. One set which includes: Comforter, bumper pad, skirt, diaper stacker.

Mattress

It doesn’t normally come with the crib, so you’ll need to shop for one that is suitable for the cot of your choice.

Dresser, Drawers and Storage

Before you know it, you will need compartments and drawers to stash all that new baby stuff in.

Stroller

Go window shopping for strollers and compare prices and make your decision. You want one which is fully adjustable, lightweight as well as easy to fold.

Car Seat

You must have one right away. You can either get an infant car seat which can be used as a carrier or even as part of your stroller.

Baby Seats

Stroller and car seats can include carriers in their multi versions. There are so many options in this category. You need to look around and consider your lifestyle to make the right decision for you and baby.

Baby Sling/Carrier

This is one of those things you will have or not interested in at all. It comes in handy from 0-10 months depending on baby’s weight.

A well balanced diet during nursing need not be vastly different from that suggested during pregnancy. An extra glass of milk, some citrus fruits, and some additional carbohydrates (cereal or bread) can provide the extra calories and nutrients needed. calcium and vitamin C are particularly important to the growing infant. Extra fluids may help to stimulate milk production. Water, juice, milk and soups are good sources of liquids. While it is not necessary to drink milk to produce milk, milk is a convenient and good source of calcium, protein and liquid. Drink 8 to 12 cups of liquid each day. Choose pure juices, water, and four cups of milk. Choose additional servings from the 4 food groups to help meet increased calorie needs. Avoid alcoholic beverages completely.

Milk and Dairy Products

• Eat four to six servings per day
• Examples of milk and dairy products include: one cup milk, 1/2 cup ice cream, one ounce cheese, one cup yoghurt, or one and a half cup cottage cheese.

Meat and Protein Foods

• Eat two to four servings (seven ounces) per day.
• Examples of meat and protein foods include: one egg, one ounce cheese, 1/2 cup dried beans, beef, chicken, pork, fish or turkey.

Fruits and Vegetables

• Choose four to six servings per day including one source of Vitamin C.
• These include: broccoli, orange juice, tomatoes or greens.

Breads and Cereals

• Eat six to eight servings per day.
• Breads and Cereals include: Cornflakes, Wholemeal bread, oatmeal.

Proteins

Protein-rich foods have the added advantage of containing iron and B vitamins. Two or three servings of protein foods a day will meet the requirement. Good choices are lean meats, fish, eggs, beans and tofu. Other sources like hot dogs, sausage, spare ribs, and especially bacon are poorer choices as they generally contain a high percentage of fat.

Vitamins

Three to five daily servings of vegetables and two to four servings of fruit are necessary to supply vitamins, particularly vitamins A and C. Recommended fruits include citrus (oranges, grapefruits) as well as apples, bananas, guavas, mangoes and dried fruit. Vegetables may be dark green – such as broccoli, spinach or a variety of others including carrots, cabbage, or baked white or sweet potato. Pure fruit juice is a wiser alternative over carbonated fruit drinks which contain added sugar and provide little in the way of nutritional value.

Carbohydrates

Among the grain products, whole grain and whole-wheat are best. 6 to 11 daily servings are recommended. Any of the following counts as a serving:

• one slice of whole grain bread,
• 3/4 cup ready to eat enriched cereal,
• 1/2 cup oatmeal,
• 1/2 cup enriched or brown rice, or
• 1/2 cup spaghetti or other noodles.

Calcium

Four servings a day of milk and milk products are suggested. These may include:

• one cup of milk,
• yoghurt or cottage cheese,
• two one-inch cubes of cheese,
• one cup pudding or custard,
• 1-1/2 cups soup made with milk, or
• one cup ice milk or ice cream.

Lactose Intolerant Women

For women who can’t digest the sugar in milk or are lactose intolerant, modified milk products are available in the dairy section of most major supermarkets. These include yoghurt-milk in cultured form and low-lactose substitutes. A woman who feels she is not getting enough milk products should talk with her health care provider about other sources of calcium.

Varying Your Diet

Adjustments in diet may be required to deal with some of the common discomforts of pregnancy. If you experience nausea (usually during the first trimester), smaller and more frequent meals may help, along with crackers as snacks and liquids in between – rather than with – meals. Frequent small meals also help to prevent heartburn. Do also avoid greasy or heavily spiced foods and caffeine. For constipation problems, which may occur at any time during pregnancy, but is more common during the latter part, helpful remedies include increased fluid intake, high fiber foods such as whole grains, and naturally laxative foods such as dried fruits (especially prunes and figs), and other fruits and juices, particularly prune juice.

Elements Of Proper Nutrition During Pregnancy

Good foods contain carbohydrates, proteins, vitamins and minerals and come from the following food groups: fruits, vegetables, grain products, milk and milk products, meat or other protein foods. Fatty or overly sugared foods or drinks, such as pastries, doughnuts and soda, contribute little in the way of proper nutrition but only add extra calories.

Protein Requirements During Pregnancy

One of the most important nutrients for pregnant women is protein, which provides the growth element for body tissues, including for the growing baby, the placenta, the increase in the mother’s blood volume and the amniotic fluid. During pregnancy, a total of 2 to 3 servings a day is recommended (one serving of protein is 100 gm.). Lean meats, eggs and other foods such as beans and tofu are excellent natural sources of protein.

Other Essential Nutrients During Pregnancy

The other 3 nutrients that are essential to the health of a mother and her growing baby are calcium, iron and folic acid. These require special attention, because most women don’t get enough through their normal diet.

Calcium

• Calcium, which makes bones and teeth strong, is found primarily in milk products, although the vegetable, broccoli, and canned fish are also good sources.

Iron

• Iron is needed for both mother’s and baby’s blood. Although good sources of iron are available in such foods as liver, red meats, and dried fruits, most pregnant women cannot obtain enough iron from diet alone. The National Academy of Sciences recommends that pregnant women take a supplement containing 30 milligrams of iron daily during the second and third trimesters.

Folic Acid

• The thrid vital nutrient is folic acid, a vitamin essential for the process of cell division and the development of healthy tissues. Like iron, folic acid can be found in many foods, including leafy green vegetables, liver and eggs. Because studies show that folic acid can help prevent certain birth defects of the brain and spine – called neural tube effects – the US Public Health Service recommended in September 1992 that all women of chidbearing age who are capable of becoming pregnant should consume 0.4 milligrams (400 micrograms) of folic acid a day. This is the current Recommended Daily Allowance (RDA) of folic acid for non-pregnant women and is contained in many off-the-shelf multi-vitamins. Studies also suggest that folic acid reduces the risk of spina bifida (open spine) and anencephaly (a lethal defect involving absence of a major portion of the brain and skull), and related birth defects by about 50%. It is important to begin taking folic acid at least a month before you become pregnant, as these birth defects develop in the first month after conception, before most women realize they are even pregnant.
• Any woman who has already had a baby with neural tube defect should consult her doctor before attempting to conceive again. The doctor may recommend that you consume a larger amount of folic acid, 4 milligrams, from at least one month prior to pregnancy through the first three months of pregnancy.
• Studies reveal that this dosage of folic acid reduces recurrences by more than 70% in babies of women who have already had a chid with a neural tube defect. (This higher dose of folic acid should not be obtained by taking extra multi-vitamins, but rather by prescription of a pure folic acid supplement. Check with your physician!).

A moderate salt intake is important for pregnant women. Fluids also are essential, and the recommended daily intake of six to eight glasses can be met by drinking water, juice or milk.

Suggested Weight Gain During Pregnancy

For a typical woman of average weight-for-height ratio before pregnancy, the suggested weight gain is around 11 to 16 kg (about 20 to 35 lbs). An underweight woman should aim for 13 to 18 kg weight gain. For an overweight woman, the suggested range is 7 to 11 kg. As a precaution, all women should discuss appropriate weight gain and a proper nutritional schedule with their doctors.

Weight Loss After Birth

In the first 3 months of pregnancy, most woman gain only about 1 to 2 kg of weight. After that, the average weight gain is nearly half a kilogram (kg) per week. When the child is born, most women lose 5 to 6 kg immediately after delivery. The extra weight that was put on can generally be lost within a year, with good nutrition and normal activity. Read this article for tips on shaping-up after birth.