What about postpartum depression? Doing these two will improve your body and mind.
I am a novice mother and my child is almost one year old. After having a child, I am always pessimistic, in a bad mood, always tired, often crying, and poor sleep quality. Later I went Seek help from a doctor. The doctor said that I was suffering from postpartum depression. There are three main reasons for postpartum depression:
First of all, when I was pregnant, the hormone changes in the body would make people feel depressed, and the imbalance of progesterone and estrogen would cause endocrine disorders, so the body's circulatory system could not quickly restore its prenatal state. The second is that the body has undergone tremendous changes from pregnancy to delivery to caring for the baby. For some of my own identity and other changes, this may be temporarily unacceptable, especially for a demanding woman, the pressure of work and family makes me feel anxious. The third is after childbirth, in order to take care of the baby, I often don't sleep well. Long-term lack of sleep caused me to have negative emotions, which became depressed over time. So how do we solve it? Under the guidance of doctors, both mentally and physically, gradually improved.
The first is to know how to communicate and adjust emotions
Communication is very important to many families. Because the lack of communication in any type of relationship can cause big and small problems. When you cannot figure out something or are skeptical, you can have a serious conversation with your partner in time and involve your husband in the process of raising the baby so that both parties can better understand each other. After childbirth, women's views on many things may begin to change, and they may not be able to fully adapt to the current living conditions, but they must be adjusted in time. We can learn some knowledge about caring for babies in advance so that we will not be anxious when we encounter problems. When the mother is familiar with the baby's care, she will naturally feel better.
Get proper exercise
Proper exercise can divert my attention to other things, reduce the requirements for things to be perfect, and maintain a positive and optimistic attitude, while regular exercise can make the body secrete more amine polyphenols, reduce bad emotions and reduce sadness . For mothers who like to exercise, we can gradually increase the amount of exercise, and can carry out some relatively simple and relaxing activities, such as walking, postpartum yoga and so on.
I went to the yoga studio to practice yoga through a friend's introduction. These asanas can improve muscle imbalance, bone system recovery, uterus recovery, body and body recovery. It is very useful for my body and mind. If you are also the mother of a child, I hope that using these yoga exercises can improve your body and mind.
Five essential yoga poses for postpartum mothers
The first style: boat type.
- Lie down, relax your whole body, naturally place your hands on both sides, palms facing down, and legs straight and close together. 2. Take a deep breath, raise your head and upper torso, with your arms parallel to the ground, and your feet off the ground. Then try to maintain this action and keep breathing throughout the process. 3. Exhale slowly, slowly recover your body, repeat 2 to 3 times.
Function: Exercise abdominal muscles and accelerate bowel movements.
The third style: cat stretch.
- Kneel your hips on your heels slowly, keep your upper body upright, raise your hips, and then place your palms on the ground to make your spine upright. Take a deep breath, raise your head, and contract your waist muscles for 4 to 5 seconds. Exhale slowly, lower your head, arch your spine, and hold for 5 seconds. Straighten your arms and touch the ground with your fingertips.
Function: Help the uterus return to its normal position.
The fourth style: full locust style.
Lie on your back, then stretch your arms back, exhale slowly, raise your head and chest at the same time, raise your legs, and exhale slowly and regularly; keep breathing evenly, slowly restore the relaxed state of your legs, head, chest and body, repeat 2 to 3 times.
Function: to promote the recovery of pelvis and other organs.
The fifth style: Stretch your legs back.
Sit on the ground, keep your upper body upright, stretch your legs forward, and place your palms on your legs; raise your arms and stretch them forward parallel to the ground, and then back; inhale slowly, and raise your arms Top of the head; exhale slowly, bend forward, grasp the calf with both hands, bend the elbows outward and downward, lower the head, and try to get as close as possible to the knee for about 10 seconds.
Function: Help restore the function of bladder and uterus.
Reminder: The time to do yoga after childbirth depends on the recovery of the mother's own body. Normal delivery can be carried out about two weeks after delivery, and cesarean section can be carried out about eight weeks after delivery, but the specific time should be determined according to your own situation. It is best to use professional yoga clothes for yoga. It is best to wear elastic and sweat-absorbing yoga clothes for practice. Because yoga moves are softer and have a larger range of movements, yoga practice clothes must not be too tight.
Postpartum depression is not incurable, but it must not be ignored. If the mother has had a long period of time and continues to experience abnormal emotions, such as low mood, no interest in anything, anger, loss of appetite, logical confusion, and want to hurt herself, then we need to see the doctor to prevent the situation from getting worse.