As an obstetrician and gynecologist, I encounter many problems faced by new mothers every day. Among them, postpartum urine leakage, laxity, and abdominal fat are the most common troubles. While many mothers enjoy the joy of a new life, they also feel helpless and troubled by the changes in their bodies. However, unbeknownst to most new mothers, most of these problems can be improved by simple and effective methods at home. I remember one time, Ms. Li came to me with her four-month-old baby. She began to suffer from urinary incontinence shortly after giving birth, and she couldn't fully control her urine every time she coughed or sneezed. She was very embarrassed and frustrated by this, fearing that it would become a burden for the rest of her life. After a series of assessments, we determined the level of pelvic floor muscle relaxation and developed a dedicated recovery plan. With consistent pelvic floor muscle training and proper dietary modifications, Ms. Lee's condition improved significantly after a few months. The smile on her face when she came to my clinic again was the best reward I had.
Postpartum problem analysis
Causes of urinary leakage are postpartum urinary leakage, a common pelvic floor dysfunction caused by damage or overstretching of the pelvic floor muscles, nerves, and connective tissue during pregnancy and childbirth. Pelvic floor muscles are more likely to be damaged during childbirth, especially if you're experiencing prolonged labor pains or when using aids such as forceps. This injury causes the muscles to relax, weakening the urethra to close and leak urine when coughing, sneezing, or exercising. Mechanism of abdominal laxity and formation of a large bellyPostpartum abdominal laxity is due to excessive stretching of abdominal muscles and skin during pregnancy, and postpartum abdominal muscles do not fully return to their original tight state. In addition, diastasis rectus abdominis is also an important factor in the cause of a large belly after childbirth. Diastasis rectus is when the two halves of the rectus abdominis muscle are separated in the midline, which is exacerbated by an enlarged abdomen during pregnancy. If the separated muscles are not properly recovered, it can lead to protrusion in the abdomen, affecting the strength and stability of the overall trunk, as well as the appearance.
A viable recovery method for the family
Pelvic floor muscle trainingThe pelvic floor muscles, a key muscle group that supports the bladder, rectum, and uterus, are often inconvenient after childbirth due to muscle relaxation, such as urine leakage. To improve the situation, pelvic floor muscle training is a very effective method. Kegel exercises: This is the most basic and effective pelvic floor muscle exercise. Here's how to do it: Find the right muscles: Try to interrupt the flow of urine when urinating, and the group of muscles that is interrupted is the target muscle. Tighten and relax: Tighten these muscles for 5 seconds, then relax for 5 seconds. Repeat this process 10 times. Daily exercises: Do three sets of exercises every day, once in the morning, once in the evening. Bridge: This position strengthens the pelvic floor muscles and abdominal meat. Lie on your back with your knees bent and the balls of your feet flat on the ground. Slowly lift your hips until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, then slowly descend. Repeat 10 times.
Abdominal tightening exercisesPostpartum abdominal laxity can be improved with specific exercises to help restore the firmness of the abdominal muscles. Abdominal breathing: This type of breathing can help strengthen the core muscles of the abdomen. Lie flat on your back with your knees bent, put your hands on your abdomen and breathe deeply, trying to breathe as much as you can with your abdomen and feel the ups and downs of your abdomen. As you exhale, try to tighten your abdominal muscles, as if pulling your belly button toward your spine. Hold for 5 seconds for each breath and repeat 10 times. Sit-ups: This is a classic exercise to strengthen the abdominal muscles. Lie flat on your back with your knees bent and your hands on your head or crossed over your chest. Slowly lift your upper body, as close to your knees as possible, and slowly lower back to the starting position. Repeat 10 times. Lifestyle Recommendations Consistent Exercise: Doing the above exercises regularly, consistency is the key to improvement. Avoid lifting heavy objects: Avoid lifting heavy objects during the postpartum period to avoid putting pressure on your pelvic floor muscles and abdomen. Correct standing and sitting: Maintaining good posture is also an important factor in helping muscles recover. Through the above exercises and lifestyle adjustments, new mothers can effectively improve postpartum urine leakage, laxity and big belly problems, and restore health and self-confidence.
Diet and lifestyle modifications
Dietary AdviceFirst, let's talk about diet. The postpartum mother's diet should be rich in high-quality protein, vitamins and minerals, which are necessary for the body to recover. For example, lean meats, fish, eggs, and soy products are all sources of high-quality protein that can promote wound healing and the recovery of muscle strength. Meanwhile, foods rich in vitamin C such as kiwifruit, oranges, and strawberries can help boost the immune system, while calcium-rich foods such as milk, cheese, and leafy greens are essential for bone health. In addition, eating more fiber foods such as whole grains, fruits and vegetables can prevent constipation and maintain intestinal health, which is also good for reducing pelvic floor pressure. At the same time, maintaining a moderate amount of water intake, at least 8 glasses of water a day, can not only help detoxify the body, but also maintain a good milk supply. Lifestyle ImprovementWhen it comes to lifestyle habits, a few simple changes can make a big difference. First and foremost, it's crucial to make sure you get enough sleep. While new mothers may not get enough sleep due to nighttime feeding, it's essential to take as much time as possible to rest and nap. Lack of sleep can affect physical recovery and emotional state. Second, avoid smoking and limit alcohol consumption, which can have serious health effects and slow down recovery. At the same time, try to maintain a relaxed mind, stress and anxiety can affect various functions of the body. Through the above diet and lifestyle adjustments, it can not only help postpartum mothers recover better, but also provide sufficient energy and support for the new role of motherhood.