Postpartum recovery guide | Mom's health management
A gift for those who have welcomed a newborn baby
The Truth about Recovery and Mental Care
Symptoms and early detection of postpartum depression
The difference between maternity blues and
Assessment method using the Edinburgh Questionnaire
The scientific basis for the two-week rule and warning signs you should not overlook
"I don't feel happy when I see my baby... am I a bad mother?"
"Everyone else seems happy, why am I the only one suffering so much?"
If you have such feelings, I want you to know:
This is by no means because you are weak-minded.
Postpartum depression is
A medical condition caused by rapid changes in hormones in the brain .
Childbirth causes blood levels of estrogen and progesterone to increase
Within 24 hours, your blood sugar will plummet to one-hundredth of pre-pregnancy levels .
This is the change that occurs during the 10 years of menopause.
It's the same shock you'd experience in just one day.
First, many moms tend to get confused.
Understand the crucial difference between "baby blues" and "postpartum depression."
[Characteristics of maternity blues]
Onset: Begins 3-5 days after birth
Duration: Spontaneous recovery within 2 weeks
Symptoms: tearfulness, anxiety, irritability
Daily life: Able to take care of baby
Incidence rate: Approximately 70-80% of postpartum mothers
This is a normal, temporary hormonal response.
[Characteristics of postpartum depression]
Onset: 2 weeks to 6 months after birth (peaks at 1-3 months)
Duration: lasts for more than 2 weeks and does not resolve spontaneously
Symptoms: Deep despair, suicidal thoughts, disinterest in childcare
Daily life: Basic care becomes difficult
Incidence: Approximately 10-15% of postpartum mothers
The key here is the "two-week rule."
Why two weeks?
Neuroscience research has shown that the normal hormonal adaptation period is
This has been found to occur 10-14 days after birth .
If symptoms persist beyond this period,
There may be an abnormality in the serotonin receptors in the brain.
So what specific symptoms should you see a doctor for?
[Edinburgh Postnatal Depression Scale (EPDS) Self-Check]
For the questions below, please choose the answer that best describes how you have felt over the past seven days.
1. Were you able to see the funny side of things and laugh?
0 points: Same as usual
1 point: Not very good
2 points: It was not clear
3 points: Not possible at all
2. Were you able to look forward to things?
0 points: Same as usual
1 point: Not very good
2 points: It was not clear
3 points: Not possible at all
3. Did you blame yourself when things went wrong?
3 points: Yes, it's always been like that
2 points: Yes, sometimes
1 point: No, not really
0 points: No, not at all
【Judgment criteria】
9 points or more: High possibility of postpartum depression → Immediately consult a specialist
6-8 points: Mild depression → Reassess in 2 weeks
5 points or less: Within the normal range →Continuous self-monitoring
Pay particular attention to "high-risk symptoms."
Symptoms that require immediate medical attention
・The thought of wanting to die crosses my mind
・I don't find babies cute at all
・I get annoyed by the baby's crying and feel like hitting him
・A state of being completely unable to do housework or childcare continues for more than a week
・You can't swallow food or you can't stop overeating
- Not getting more than 2-3 hours of continuous sleep for more than a week
If you experience any of these symptoms, we recommend that you see a doctor within 24 hours .
In fact, there are "hidden risk factors" for postpartum depression.
[Unexpected risk factors]
1. Perfectionist personality
The obsession with being a good mother makes the symptoms worse.
2. Excessive use of social media
Comparing yourself to other moms lowers your self-esteem.
3. When to return home after giving birth at your parents' home
Environmental changes during the first month after giving birth can be a trigger.
4. Baby's crying patterns
If nighttime crying lasts more than three hours and continues for more than two weeks, the risk doubles.
Conversely, there are also "protective factors."
[Factors that alleviate symptoms]
・Partner's active participation in childcare
・Sunbathing for more than 30 minutes a day
・Regular interactions with moms of the same age
・The mindset that "it's okay if it's not perfect"
Postpartum depression is sometimes called the "common cold of the mind."
Like a cold, it is a condition that can be cured with proper treatment.
The important thing is not to bear it alone,
Seek appropriate support early.
The pain you feel is
This is by no means "spoiled" or "unfit to be a mother."
It's to nurture new life
It's a sign that your body and mind are trying hard to adapt.
Post-pregnancy body recovery plan
Starting time: 2 months vs. 6 months
Scientific evidence and the golden period of the pelvis
Why is it said "up to six months after giving birth"?
The Secret of Relaxin Hormone
"Is it okay to start getting back into shape two months after giving birth?"
Is it too late after six months?
Regarding the timing of getting back into shape after giving birth,
There is a lot of information flying around and many moms are confused.
In fact, the best time to get back into shape is
A special hormone called "relaxin" is deeply involved .
Understanding the function of this hormone
You'll discover the best strategy for getting back in shape that's right for you.
[The amazing function of relaxin hormone]
Relaxin is a special hormone secreted during pregnancy and after birth.
It helps to relax joints and ligaments .
It begins to be secreted in the early stages of pregnancy, and it widens the pelvis in preparation for childbirth.
It remains in the blood for approximately 3-5 months after birth.
This change in blood levels of relaxin
This determines the "golden period" for getting back into shape.
[Three phases of getting back into shape]
Phase 1: 0-8 weeks after delivery (rest period)
During this time, relaxin levels are at their highest.
The joint is unstable.
Strenuous exercise increases the risk of joint damage,
This is a period when you should only do gentle stretching and breathing exercises .
However, the "postpartum exercises" performed during this period are
This is extremely important as it lays the foundation for later recovery.
Phase 2: 2-6 months postpartum (golden period)
Although relaxin levels gradually decline,
This is the time when the joints still retain flexibility.
The reason this period is called the "golden period for getting back into shape" is that
This is because it provides the most effective pelvic adjustment.
The natural force of the loosened pelvis trying to return to its original position
By combining appropriate exercise,
It is possible to achieve a more ideal body shape than you had before pregnancy.
Phase 3: Six months after delivery (maintenance period)
Relaxin secretion almost stops.
Your joints and ligaments will return to their pre-pregnancy state.
To get back into shape after this period,
It has the same effect as regular dieting and strength training.
It's never too late,
The effect of pelvic adjustment is limited.
So, when exactly should you start?
[Advantages and disadvantages of starting two months after giving birth]
merit:
・Maximize the effects of relaxin
Highly effective pelvic correction
-Easy to maintain motivation
・Preventive effect against postpartum depression
Cons:
・Stamina recovery may be insufficient
・Unstable breastfeeding rhythm
・It is difficult to balance work with housework and childcare
[Advantages and disadvantages of starting 6 months after giving birth]
merit:
- Your stamina has been fully restored
- Stable childcare rhythm
・Full-scale exercise is possible
・Starting solid food gives you more free time
Cons:
Relaxin has limited effectiveness
- Pelvic fixation is progressing
-Slow changes in weight and shape
In conclusion, the best time to start depends on your individual situation.
[Checklist of the best time to start for you]
Suitable for starting 2 months after giving birth:
・You have received permission from your doctor to exercise at your one-month checkup
Lochia has completely stopped
- A total of 5 hours or more of sleep per day
- Good support from partners and family
- Had exercise habits before pregnancy
Suitable for starting 6 months after giving birth:
・I want to prioritize physical recovery.
・I want to have a period of time where I can focus on childcare
- It takes time for the wound to heal after a caesarean section
・Need mental support for postpartum depression, etc.
-Little exercise experience before pregnancy
What's important is whether you can continue rather than when you start .
[Step-by-step exercise program]
2-3 months after giving birth: Foundation building period
・Pelvic floor muscle training (10 minutes a day)
・Abdominal breathing exercises (5 minutes a day)
・Light walking (15-20 minutes)
・Appropriate use of pelvic belt
4-5 months after birth: Consolidation period
・Basic Pilates movements (2-3 times a week, 30 minutes)
・Water walking (low impact and effective)
- Core muscle strengthening exercises
・Improved stretching
Six months after giving birth: Full-blown period
・Introduction of strength training
・Increase the intensity of aerobic exercise
- Enjoyable exercise such as yoga and dancing
・Combination with dietary management
[The three most important points for getting back into shape]
1. Returning the pelvis to its correct position
Even if your weight returns, if your pelvis is not in the correct position,
You will never go back to your pre-pregnancy shape.
Get professional pelvic adjustments
It is important to continue self-care based on correct knowledge.
2. Improved diastasis recti
Abdominal muscles that have been split into two due to pregnancy
You need to do the right exercises to get it back in the right position.
Improper abdominal exercises can make diastasis worse.
3. Whole body balancing
Due to changes in posture during pregnancy,
You may experience chronic discomfort such as stiff shoulders and back pain.
Even if you restore your body shape partially without these improvements,
It doesn't lead to a fundamental solution.
Finally, the goal of getting back into shape is not to "get back to pre-pregnancy."
Your body has experienced childbirth,
It has the potential to bring about a new beauty that is different from what you have experienced before.
Don't rush, go at your own pace
Let's aim for a new, healthy and beautiful you.
Key points for postpartum checkups
What the doctor really checks at the one-month checkup
Items and preparation methods
How to determine if the cervix is closed
The true meaning of "Let's wait another week"
"At the one-month checkup, I was told, 'Everything is going well,' but
What exactly were they checking?"
"My teacher told me to wait another week, but
I don't know what went wrong..."
Postnatal checkups are not just a "check-up."
In fact, the tests doctors perform include
There are hidden important criteria that will determine the mother's future health .
Rather than passively receiving postnatal checkups,
Understanding the meaning of the test
You will be able to accurately assess your recovery status.
[The true purpose of the one-month checkup]
Generally, it is explained as "checking whether the patient is recovering smoothly,"
The true medical objectives are as follows:
1. Early detection of infectious diseases
Postpartum intrauterine infections
If left untreated, it can cause infertility and chronic pelvic pain.
It is important to detect the disease in its early stages when symptoms are less likely to appear.
2. Assessment of future gynecological disease risk
Depending on your postpartum recovery,
It can predict the severity of menopausal symptoms and the risk of uterine prolapse.
3. Determining suitability for next pregnancy
Depending on the state of uterus involution,
A medical determination will be made as to the recommended interval between pregnancies.
[5 Important Tests Doctors Secretly Conduct]
1. Accurate measurement of cervical closure
During a pelvic examination, the doctor will:
It is not a simple "open or closed" determination.
Successful closure criteria:
・External cervical os: completely closed (not even a single finger can fit inside)
・Internal cervical os: Over 95% closed
・Cervical length: 3.5cm or more
If this standard is not met,
The decision was made to wait another week.
If you resume sex or bathing while your genitals are still incompletely closed,
This is because the risk of ascending infection increases approximately 10-fold.
2. Bacteriological evaluation of lochia
Doctors can tell you from the color and smell of lochia.
We can even estimate the type of pathogen .
Characteristics of normal lochia:
・Color: Light yellow or colorless and transparent
Odor: Odorless or slight blood odor
・Amount: 20ml or less per day
・Viscosity: Watery
Signs that something is wrong:
・Green or gray: Suspected Pseudomonas aeruginosa infection
・Strong fishy odor: Possible anaerobic bacterial infection
・Cheese-like: Suspected Candida infection
3. Confirmation of internal organ location by abdominal palpation
In abdominal examinations, not only the size of the uterus is measured,
The location of other internal organs is also confirmed .
The stomach, liver, and intestines are pushed up by pregnancy.
Evaluate whether it has returned to normal position.
Especially for Caesarean section moms,
The presence or absence of intestinal adhesions is determined by palpation.
4. Cardiovascular assessment using blood pressure and heart rate
It's not just a simple numerical check,
We evaluate the sequelae of pregnancy-induced hypertension .
Approximately 30% of mothers who had high blood pressure during pregnancy
Hypertension persists after delivery and requires ongoing management.
5. Detailed observation of the breast
Breast checks not only check breastfeeding status,
Future breast cancer risk assessment is also being conducted.
Pregnancy and lactation cause changes in mammary gland tissue,
The condition of the breasts at this stage is
This will become the standard value for future breast cancer screening.
[Self-check items you can do before your health check]
To make more effective use of health checkups,
Please check the following in advance.
1. Detailed record of lochia
Please record the following starting one week before your checkup.
・Total amount per day (estimated based on number of times you change your sanitary napkins)
- Color change pattern
・Changes in odor
- Presence and size of blood clots
2. Changes in body temperature
Take your temperature at the same time every morning
Check for slight fever.
If you have a fever of 37.5 degrees or higher that lasts for more than two days,
You will need to have a medical examination before your medical checkup.
3. Defecation and urination status
Number of days of constipation
Pain during urination or feeling of residual urine
- The degree and frequency of urinary incontinence
This information is an important indicator for assessing the recovery status of the pelvic floor muscles.
4. Objective assessment of mental status
The Edinburgh Postnatal Depression Questionnaire was self-administered before the checkup.
Report the results to your doctor.
In many cases, doctors do not proactively ask questions about mental health issues.
It is important to provide information yourself.
[Five questions you should always ask during a health checkup]
To make effective use of limited consultation time,
Be prepared with the following questions:
1. "What is the recommended interval between pregnancies?"
The WHO recommendation is 18-24 months.
It will be tailored to your individual recovery situation.
2. "How long will the exercise restrictions last?"
"Light exercise," "intense exercise," and "strength training"
Please check the specific start times for each.
3. "Please tell me about taking medication while breastfeeding."
Cold medicine, painkillers, supplements, etc.
Please check the specific drug names.
4. "Does it affect menopause?"
Depending on the number of births and breastfeeding period,
Menopausal symptoms may appear differently.
5. "Are there any future risks I should be aware of with this birth?"
Due to a history of cesarean section, pregnancy-induced hypertension, gestational diabetes, etc.
Future risks may change.
[How to use the 2-week and 3-month checkups]
The two-week and three-month checkups, which have been increasing recently,
Each has a different purpose.
Purpose of the 2-week checkup:
・Early detection of postpartum depression
-Evaluation of breastfeeding establishment status
- Checking newborn weight gain
Purpose of the 3-month checkup:
・Consultation about contraception methods
・Health evaluation for returning to work
・Developing long-term health management plans
[How to correctly interpret health checkup results]
Understand the meaning behind a "No abnormalities" result.
The meaning of "Uterine recovery is good":
It didn't just return to its original size,
This means that muscle contraction, blood flow, and endometrial regeneration are all good.
"Lochia reduction" means:
There were no signs of infection, and healing in the uterus was progressing smoothly.
It also indicates a stable hormone balance.
"Normal blood pressure" means:
Your circulatory system will return to its pre-pregnancy state
We have been able to confirm that there are no aftereffects of pregnancy-induced hypertension.
Your postnatal checkup is a valuable opportunity for a medical evaluation of your recovery.
Instead of passively receiving,
Please actively seek out information and use it to manage your health in the future.
By not being shy about asking even small questions,
You will be able to live a safer and healthier postpartum life.
Postpartum marital relationships and partnerships
When to resume sex life
How to get through the six-month crisis
Why does a difference in attitude occur between you and your partner?
Hormonal effects on couples
"My partner is the same as before,
I just couldn't feel anything..."
"The baby is cute,
For some reason, I get irritated with my husband.
Confused by the changes in your relationship after giving birth?
You are definitely not alone.
In fact, the "hormonal storm" that occurs during the six months after giving birth
It can have a dramatic effect on a marriage relationship
This is revealed in the latest research.
By understanding these changes scientifically,
Deepen your relationship with your partner
It can be developed into something even stronger.
[4 Effects of Postpartum Hormones on Marital Relationships]
1. Oxytocin-induced "affection change"
Oxytocin, which is secreted after birth,
Strengthening the bond between mother and child,
It temporarily suppresses affectionate expressions towards your partner .
This is evolutionarily
It is a mechanism developed to allow the mother to focus on her baby.
In other words, it's not that your love for your partner has waned,
It's just a temporary shift in affective priorities .
2. Low estrogen levels leading to decreased libido
Postpartum estrogen levels
It drops to about one-tenth of pre-pregnancy levels.
This condition is similar to menopause,
Loss of libido and vaginal dryness are natural physiological phenomena.
This condition continues especially during breastfeeding,
A decrease in sexual interest is normal.
3. Prolactin puts you on "alert mode"
Prolactin, the lactation hormone,
It puts the mother into "baby-protecting alert mode."
This allows you to be more responsive to your partner's behavior.
You will become more sensitive than before .
"They don't help with childcare" "They don't understand"
This is why such feelings are so strong.
4. Elevated cortisol levels can cause emotional instability
Lack of sleep and the stress of raising children
Chronically elevated levels of the stress hormone cortisol.
This makes it difficult to control emotions,
You become easily annoyed by small things.
These hormonal changes
It peaks six months after giving birth and then gradually stabilizes .
[The scientific mechanism behind the six-month postpartum crisis]
The phenomenon in which marital relationships become most unstable around six months after childbirth is:
It's called the "six-month crisis" and is medically recognized.
Three factors that cause a crisis:
1. A period of rapid change in hormone balance
The longer the interval between feedings, the more unstable the prolactin levels become.
Your emotions will fluctuate more.
2. Peak of accumulated childcare fatigue
Six months of chronic sleep deprivation
Physical and mental fatigue reaches its limits.
3. Pressure to return to work
This coincides with the time when many mothers are about to return to work,
Anxiety about the future is at its peak.
To get through this period,
Advance preparation and strategy are key.
[Medical guidelines for resuming sexual activity]
Many couples worry about resuming their sex life.
We will advise you on the appropriate timing and method from a medical perspective.
Conditions for reopening:
Lochia has completely stopped
- Healing episiotomy or cesarean section scars
・Doctor's permission given at one-month checkup
The mother herself is motivated
The important thing to remember is that "medically possible" and "psychologically ready" are different things .
Phased reopening steps:
Step 1: Restoring skin-to-skin contact
Holding hands, hugging, light kissing, etc.
Start with non-sexual physical contact.
Step 2: Deepening communication
We openly discuss our feelings and concerns,
Deepen your understanding.
Step 3: Slowly restoring intimacy
Don't rush, go at mom's pace
Gradually restore intimacy.
[Effective communication with your partner]
To maintain a good relationship between husband and wife after childbirth,
Here are some specific ways to communicate.
1. "Verbalizing Emotions" Technique
Instead of vague expressions like "I'm irritated" or "I'm tired,"
Be specific about your feelings and their causes.
Before: "I'm too tired, I can't do it"
After improvement: "I woke up three times today to breastfeed and I'm at my physical limit.
Can I rest until tomorrow morning?"
2. "Gratitude Visualization" System
For small daily contributions,
Express your gratitude in concrete words.
Instead of saying "thank you,"
"Thanks to you changing my diaper, I was able to eat my meal in peace."
Specific gratitude is effective.
3. Introduction of "regular meetings"
Once a week, we have a 15-minute couples meeting.
Discuss the following:
What went well this week
・Things you want to improve
・Next week's schedule and division of roles
・Each other's physical condition and feelings
[Contraception and family planning]
Postpartum contraception is an important issue that directly affects future family planning.
When to start postpartum contraception:
If exclusively breastfeeding:
The LAM method (lactational amenorrhea method) is effective for up to six months after giving birth,
It is not 100% effective in preventing pregnancy.
For mixed/artificial feeding:
Ovulation may resume 6-8 weeks after giving birth,
Contraception is required once sexual activity resumes.
Safe birth control methods while breastfeeding:
Condoms (the most recommended method)
- Progestin-only pill (mini-pill)
・IUD (intrauterine device)
Contraceptive implant
Combined pills (containing estrogen)
Do not use while breastfeeding as it suppresses breast milk production.
[Three strategies to strengthen your marriage]
1. Securing some "baby-free time"
Leave your baby with someone you trust, even if just once a month.
Make time just for the couple.
Watching a movie, talking at a cafe, taking a walk, etc.
Even simple activities can make a big difference in your relationships.
2. "Clarifying roles and making gratitude a habit"
Clarifying the division of childcare and housework responsibilities,
Make each other's contributions visible.
Even if it's something trivial, expressing gratitude in words can
Increased relationship satisfaction.
3. "Sharing a vision for the future"
Parenting policies, careers, housing, family planning, etc.
Regularly discuss your vision for the future
Make sure you are walking in the same direction.
Changes in marital relationships after childbirth
It is both a crisis and an opportunity for growth.
By understanding and supporting each other,
You will be able to become a couple with a stronger bond than before.
Don't rush, respect each other's pace,
Build a new relationship with your family.
Proven effective postpartum care methods
Truly effective, chosen by experienced moms
Top 3 health management items
The truth about pelvic belts, folic acid supplements, and postnatal yoga
A hidden gem recommended by midwives
Are postpartum care products really effective?
"I bought it because everyone else was using it, but I don't really feel the benefits..."
There are many products in the postpartum care market,
The reality is that there are some that are effective and some that are not.
A midwife who has supported over 8,000 postpartum mothers over the past 30 years,
With the help of three experienced mothers who have actually experienced postpartum care,
We carefully select items and methods that are truly effective .
It's not about price or popularity,
We will tell you the truth based on scientific evidence and real-life experience .
[Mom A: First-time mother, exclusively breastfed, experienced postpartum depression]
The most effective items:
"Postpartum iron supplement (containing heme iron)"
Experience: "I started to feel dizzy when standing up about three months after giving birth.
I was even afraid to hold my baby.
I couldn't continue taking regular iron supplements because they gave me stomach pains.
Heme iron supplements put less strain on the stomach and intestines,
Within two weeks, my condition had clearly improved.
Not only did I no longer feel dizzy,
My mood has become more positive and my symptoms of postpartum depression have been alleviated."
Midwife's comment:
"Postpartum anemia is experienced by approximately 70% of mothers.
Adequate iron supplementation can lead to dramatic improvement.
Heme iron is absorbed about five times more efficiently than non-heme iron.
It is also ideal for breastfeeding mothers as it puts less strain on the stomach and intestines.
A recommended daily intake is 15-20mg.
[Mom B: Second child, mixed feeding, Cesarean section]
The most effective items:
"Pelvic floor muscle exercise cushion"
Testimonial: "I was suffering from postpartum urinary incontinence,
I didn't feel any effect from regular pelvic floor muscle training.
By using a special cushion,
You will learn the correct muscle position and how to apply force.
Within 6 weeks, the urinary incontinence was completely resolved.
I think this is a more fundamental solution than commercially available pelvic belts."
Midwife's comment:
"Pelvic floor muscle dysfunction is also associated with a future risk of uterine prolapse.
By using a special cushion,
You can learn the correct pelvic floor muscle contraction pattern,
Long-term effects can be expected.
A typical pelvic belt provides external support,
Exercise is essential for fundamental muscle improvement."
[Mom C: First child, exclusively formula-fed, gave birth to twins]
The most effective items:
Postpartum protein powder
Experience: "I couldn't find time to eat because I was raising twins.
I was losing weight and my strength was not returning.
Protein powder specifically for postpartum
It contains not only protein but also folic acid, iron, and calcium.
Drinking it twice a day eliminated my nutritional deficiencies.
Within three months, I was feeling much better and my skin and hair were in better condition.
The nutritional balance is completely different from regular protein.
Midwife's comment:
"Poor nutrition after giving birth significantly delays recovery.
Postpartum protein is essential for breastfeeding and physical recovery.
The amino acid ratio is optimized
It's the ideal way to get nutrition for busy moms.
A single serving of 20-25g provides approximately 30% of your daily protein needs.
[Top 3 hidden gems carefully selected by midwives]
1st place: Postpartum exercise balance ball (diameter 55cm)
Effects: Restores core muscle strength, improves lower back pain, promotes blood flow
How to use: Begin with 10 minutes of gentle bouncing per day from one week after giving birth.
Scientific evidence:
Exercise on an unstable surface
Deep muscles (inner muscles) can be trained efficiently.
Studies have shown that back pain can improve by 60% within six weeks of giving birth.
2nd place: Breastfeeding herbal tea (raspberry leaf included)
Effects: Promotes uterine contractions, stabilizes breast milk secretion, and promotes relaxation
Directions: Drink 2-3 cups warm between meals daily
Scientific evidence:
Fragarin contained in raspberry leaves
Gentle stimulation of uterine muscle contractions
It has been proven to speed up postpartum recovery.
3rd place: Postpartum skin care oil (horse oil base)
Effects: Stretch mark care, nipple care, perineal care
How to use: Apply a thin layer to the affected area twice daily.
Scientific evidence:
The fatty acid composition of horse oil is closest to that of human sebum.
It has been confirmed to have extremely high penetration and moisturizing effects.
It is an ingredient that has been proven safe during breastfeeding.
[Items that were ineffective or disappointing]
Experienced mothers said, "It wasn't as effective as I expected."
We will also introduce the items we have reviewed.
1. Expensive pelvic correction girdles
Reasons for disappointment:
"It's too tight and inconvenient when breastfeeding" "It reduces blood flow and makes me feel unwell"
"It's just a temporary improvement in your body shape, and it's not a fundamental solution."
Midwife's opinion:
It is difficult to fundamentally correct the pelvis through external pressure.
Moderate support is effective, but excessive tightness can be counterproductive.
2. Common folic acid supplements
Reasons for disappointment:
"I continued eating the same foods I did during pregnancy, but I didn't get the nutrients I needed after giving birth."
"Feeling tired while breastfeeding doesn't improve"
Midwife's opinion:
Nutritional needs differ during pregnancy and after birth.
After giving birth, your need for iron, protein, and vitamin D increases.
A special blend is preferred.
3. Expensive Postnatal Yoga Studios
Reasons for disappointment:
"It's difficult to attend with a baby" "The monthly fee is expensive and difficult to continue"
"Home methods are more practical"
Midwife's opinion:
Postnatal yoga definitely has benefits,
There's no point if you can't continue.
Online programs that can be done at home are better.
Long-term effects can be expected.
[The most cost-effective home care method]
You can practice it without using any special items.
Here are some effective self-care methods.
1. Pelvic floor muscle training that can be done with just a towel
Lie on your back with your knees bent
Place a towel between your thighs and hold it in place for 10 seconds.
Do this 10 times a day, 3 sets,
It trains the pelvic floor muscles and adductor muscles at the same time.
2. Strength training using two plastic bottles
Holding two 500ml plastic bottles in each hand,
While sitting, slowly raise and lower your arms.
It is effective in improving shoulder stiffness and restoring upper body muscle strength.
3. Hot and cold therapy in the bath
Alternating between hot and cold water in the shower
It promotes blood flow and regulates the autonomic nervous system.
It is effective in recovering from postpartum fatigue and improving metabolism.
The most important part of postnatal care is
"Can it be continued?"
Rather than expensive items,
Find a method that suits your lifestyle
The key to success is to keep going without straining yourself.
Based on the experiences of experienced mothers,
Find the postpartum care method that's best for you.
Don't worry about recovering from postpartum illness alone
We hope this guide will help you live a more secure and fulfilling postpartum life.
Postpartum recovery is different for everyone.
The most important thing is to not strive for perfection and to proceed at your own pace.
If you have any concerns or questions, don't hesitate to consult a professional.
We sincerely hope for the health and happiness of you and your baby.
Measures for postpartum beauty problems
Signs of recovery from hair loss shock and rough skin
The truth about the hair cycle
Why do babies suddenly lose their hair around 3 months old?
Signs of recovery that 99% of moms don't know about
"The bathtub drain is completely black with hair..."
"Every time I look in the mirror I feel old and I don't want to go out."
Many mothers experience "hair loss shock" around 3-6 months after giving birth.
In fact, there is an amazing scientific mechanism behind this phenomenon.
Understanding not only relieves anxiety,
Effective countermeasures are also becoming apparent.
[Basic knowledge of the hair cycle]
First, let's understand the normal hair cycle.
Hair goes through three phases: growth phase, regression phase, and resting phase.
The growth phase usually lasts 2-6 years, the regression phase 2-3 weeks, and the resting phase 2-3 months.
In healthy women, about 85% of the time,
10% of hair is in the telogen phase and 5% is in the catagen phase.
The normal range for natural hair loss is about 50-100 hairs per day.
[Hair time-stop phenomenon that occurs during pregnancy]
During pregnancy, high levels of estrogen
Hair that would normally fall out stays in place.
Normally, hair would fall out after entering the resting phase.
The action of estrogen keeps you in a state of growth.
This is why my hair became shiny during pregnancy.
This is why you may feel like you have more hair.
However, when estrogen levels drop sharply at the time of birth,
"Time Stop" will be canceled .
[Mechanism of massive postpartum hair loss]
Hair loss occurs 2-6 months after giving birth.
This phenomenon is called "telogen effluvium."
The hair that was "extended" during pregnancy
They all enter the resting phase at the same time and fall out after three months.
In other words, the hair that should have fallen out during the 10 months of pregnancy falls out all at once .
You can lose as many as 200-400 hairs a day.
This is not an abnormality, but a normal physiological phenomenon .
[Hair loss patterns by area and recovery predictions]
Hair loss in the bangs and at the hairline:
This is the most noticeable area and is a concern for many mothers.
Recovery begins: 6-9 months after delivery
Full recovery: 12-18 months postpartum
Hair loss on the top of the head:
The division will become more noticeable.
Recovery begins: 4-6 months after delivery
Full recovery: 10-14 months postpartum
Hair loss on the sides and back of the head:
It is relatively minor and recovery is rapid.
Recovery begins: 3-5 months after delivery
Full recovery: 8-12 months postpartum
Importantly, 99% of moms' hair will fully recover .
Don't miss the signs of recovery
There are signs of recovery that many mothers are unaware of.
1. Growth of fine hair
When you start to notice short, fine hairs growing along your hairline, it's a sign that recovery is starting.
Be careful not to mistake this fine hair for a flyaway hair and cut it.
2. Changes in the quality of hair loss
Check the roots of the hair that has fallen out.
If there are white, spherical hair roots, it is normal hair loss.
If the roots are pointed, this is abnormal hair loss.
3. Changes in hair texture
Your hair may become thinner or more curly temporarily,
This is a sign that new hair is growing.
[Effective measures against hair loss]
1. The scientific method of scalp massage
Use your fingertips to massage in a circular motion for 5 minutes.
Improved blood flow promotes the supply of nutrients to the hair roots.
However, rubbing too hard can have the opposite effect.
The appropriate strength is one that feels "comfortable."
2. Strategic intake of nutrients
Zinc (8 mg per day): Necessary for the synthesis of keratin, the main component of hair
Abundant in oysters, beef, and nuts
Biotin (50 μg per day): Promotes cell division in hair roots
Found in egg yolk, liver, and avocado
Iron (8.5 mg per day): Necessary for oxygen supply to hair roots
Obtained from liver, spinach, and hijiki seaweed
3. How to choose hair care products
For sensitive postpartum scalp,
We recommend shampoos that use amino acid-based surfactants .
Ingredients to avoid:
Sodium lauryl sulfate (too harsh)
Silicone (which can clog pores)
・Paraben (affects hormone balance)
[Scientific analysis of skin problems]
Hormonal changes are also a major cause of postpartum skin problems.
Effects of low estrogen:
・Decreased collagen production → fine lines and sagging skin
・Changes in sebum secretion → dry or oily skin
・Melanocyte activation → spots, freckles
・Extended turnover cycle → dullness, roughness
[Effective Skin Care Strategies]
1. The importance of moisturizing
After giving birth, the skin's ability to retain moisture is significantly reduced.
Moisturize thoroughly twice a day, morning and night, with a moisturizer containing ceramides .
It is especially effective if done within 5 minutes of washing your face.
2. Strengthening UV protection measures
Since melanin production is active in postpartum skin,
You are more likely to get age spots than before you were pregnant.
Use sunscreen with SPF 30 or higher every day
Choose ingredients that are safe for breastfeeding.
3. Linked to sleep
Skin regeneration is most active during the "golden time" between 10pm and 2am.
Even if your sleep is fragmented, by getting a little sleep during this time,
It maximizes the skin's ability to recover.
[Measures for stretch marks]
It is difficult to completely remove stretch marks that have already formed,
It is possible to make it less noticeable .
Active ingredients:
・Retinol derivatives (to be used after breastfeeding ends)
・Vitamin C derivative (improvement of pigmentation)
・Hyaluronic acid (improves skin elasticity)
With ongoing care, significant improvement can be expected within about two years after delivery.
Please remember,
These cosmetic problems are temporary .
With proper care and time,
Your beauty will surely be restored,
In some cases, you may even look more radiant than before you were pregnant.
Don't rush, be gentle and take care of yourself.
Techniques to improve postpartum sleep
Utilizing the 3-hour deep sleep method and 90-minute cycle
Fatigue recovery techniques
Why doesn't "sleeping when you can" relieve fatigue?
The latest findings in sleep science
"I sleep while my baby sleeps, but I still feel tired..."
"I actually feel more tired than I did before I went to bed."
This is something that many moms experience.
In fact, the common advice to "sleep when you can" has serious flaws .
This is revealed in the latest sleep science research.
Postpartum sleep is completely different from normal
There is a special mechanism at work.
[3 major changes in postpartum sleep]
1. Dramatic decrease in REM sleep
Normally, REM sleep accounts for 20-25% of quality sleep.
In postpartum mothers, this drops to just 5-10%.
REM sleep is an important stage of sleep that organizes memories and regulates emotions,
This decrease can lead to "feeling dizzy" and "being easily emotional."
It can cause symptoms such as:
2. Disruption of deep sleep (stage 4 of non-REM sleep)
It usually takes 90-120 minutes to slowly reach deep sleep.
After birth, the "maternal alarm system" activates in response to the baby's crying.
You wake up before you reach deep sleep.
3. Abnormal secretion of sleep hormone (melatonin)
Prolactin, which is secreted during breastfeeding,
It disrupts the normal secretion pattern of melatonin.
This makes it difficult to feel sleepy at night,
You will continue to feel unawakened even during the day.
These changes have resulted in:
Traditional sleep theory doesn't apply after birth.
[Scientific basis for the 90-minute cycle method]
Human sleep occurs in approximately 90-minute cycles
Repeat the cycle of "light sleep → deep sleep → light sleep" .
By waking up at multiples of this 90 minutes,
This allows for efficient recovery in a short amount of time.
Optimal postpartum sleep patterns:
・90 minutes of sleep: Complete one cycle, recover from mild fatigue
・180 minutes of sleep: 2 cycles completed, moderate fatigue recovery
・270 minutes of sleep: 3 cycles completed, sufficient recovery from fatigue
The key is not to wake up in the middle of a cycle .
If you wake up after 60 or 120 minutes,
You will wake up during deep sleep,
This will actually make you feel more tired.
[Steps to practice the 3-hour deep sleep method]
We will introduce specific ways to practice the "3-hour deep sleep method," which is said to be the most effective.
Step 1: Preparation (30 minutes before bed)
・Set the room temperature to 20-22 degrees
- Change lighting to warm colors (below 2700K)
Avoid caffeine and smartphones
-Perform gentle stretching or breathing exercises
Step 2: Falling asleep (first 15 minutes)
・Practice the "4-7-8 breathing method"
(Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds, repeat 4 times)
・"Count backwards from 100" in your head
(Prevents wandering thoughts and promotes natural sleep onset)
Step 3: Maintain deep sleep (90-180 minutes)
・Baby's bed and mother's bed are placed on different floors in the same room
(A distance that is neither too close nor too far relaxes the maternal alert system)
- Use earplugs and an eye mask together
(Adjusted so that it will not wake up due to light or sound)
Step 4: Awakening (15 minutes before waking up)
Use a light alarm clock
(Avoids sudden awakening due to sounds and promotes natural awakening)
[Sleep sharing strategies with your partner]
Don't carry everything alone,
It is important to share sleep efficiently.
Shift Sleeping System:
10:00 PM - 1:00 AM (3 hours): Mommy's deep sleep time
During this time, my partner is in charge of all the baby's care.
01:00-04:00 (3 hours): Breastfeeding + partner's nap
Mom only breastfeeds, partner takes care of everything else
4:00-7:00 (3 hours): Your partner sleeps deeply
During this time, my mother will be taking care of things, and my partner will be taking a complete rest.
This system allows:
This ensures that both parties get at least three hours of uninterrupted sleep.
[Strategic use of naps]
To make up for lack of sleep at night,
Naps play a very important role.
Rules for an effective nap:
Time: 13:00-15:00 (according to your body clock)
Length: 20 or 90 minutes (avoid odd times)
Environment: Dark, quiet, cool place
Position: Lying down or using a reclining chair
Benefits of a 20-minute nap:
・Improved attention
・Reduction of fatigue
Improved mood
Benefits of a 90-minute nap:
・Improved memory
- Promoting creativity
・Restores immunity
[5 Tips to Dramatically Improve Your Sleep Quality]
1. "Don't go to sleep immediately after breastfeeding" rule
Immediately after breastfeeding, blood sugar levels rise
The level of arousal is high.
After breastfeeding, do some light housework or read for 15-20 minutes before going to bed.
Puts you into a deeper sleep.
2. Use of "foot baths"
A five-minute foot bath before bedtime can
Peripheral blood vessels dilate and core body temperature drops.
This is one of the most effective ways to induce natural sleepiness.
3. Glycine intake
Taking 3g of glycine, a type of amino acid, 30 minutes before bedtime:
It has been proven to improve the quality of deep sleep.
It is found in abundance in gelatin and collagen peptides.
4. Abdominal breathing and muscle relaxation
Lie on your back and apply pressure from your toes to the top of your head.
After 5 seconds, release the pressure all at once and repeat.
Finally, do 10 abdominal breaths.
The parasympathetic nervous system becomes dominant, making it easier to fall asleep.
5. Keep a "sleep diary"
Records bedtime, awake time, and sleep quality on a five-point scale.
By continuing for two weeks,
Find out what sleep pattern is best for you.
When it comes to sleep, quality is more important than quantity.
By getting a scientifically based sleep even for a short time,
It helps you recover from fatigue and maintain your physical and mental health at the same time.
Don't strive for perfection, start small with what you can do,
Find a sleep rhythm that suits you.
Postpartum mental care methods
How to deal with hormone imbalances
How to build a family support system
The truth behind the oxytocin myth
Scientific ways to deal with the lack of maternal instinct
"I heard oxytocin is the love hormone,
Even when I hold a baby, I don't feel any special emotions..."
"Other moms have a natural maternal instinct,
Why just me?”
In fact, there is a big misunderstanding about the "oxytocin myth" that has been believed until now.
The latest neuroscience research
It turns out that mother-child bonding is a more complex process than we might have imagined.
[The truth behind the oxytocin myth]
Oxytocin, commonly known as the "love hormone,"
Its actual function is to "increase vigilance."
The true function of oxytocin is
"Becoming more vigilant towards out-groups (others) in order to protect the in-group (family)."
In other words, even though there is an instinct to protect the baby,
It is not necessarily the same as the feeling of "love."
Understanding this,
You will be freed from the guilt of not having a maternal instinct.
So why do some moms "feel instant love"?
[Three factors related to the formation of mother-child bonds]
1. Genetic factors (approximately 30%)
Oxytocin receptor gene polymorphisms
Sensitivity to hormones varies from person to person.
2. Birth experience (approximately 40%)
The length of labor, the method of delivery, and the amount of skin-to-skin contact immediately after birth all play a role.
3. Environmental factors (approximately 30%)
Partner support, sleep duration, and stressful situations all play a major role.
In other words, the lack of love is not a problem with your personality.
So, scientifically proven
We will tell you "specific ways to foster the bond between mother and child."
[Practices to promote bond-building]
1. Improved quality of physical contact
Quality is more important than quantity.
Stroke your baby's back slowly in a clockwise direction for 5 minutes a day.
Be conscious of breathing deeply.
At this time, your heart rate slows down
It stimulates the release of oxytocin.
2. Use eye contact
Spend time looking into your baby's eyes while breastfeeding
Be conscious of this for at least 10 seconds each time.
By exchanging glances,
"Mirror neurons" are activated and empathy circuits are formed.
3. The scientific method of calling out
When talking to your baby,
Be mindful of using "motherlies" (baby talk) .
By speaking in a high-pitched voice, slowly, and with intonation,
It promotes your baby's emotional development and strengthens the bond between you.
However, to implement these methods,
The mother's own mental stability is a prerequisite.
[Specific strategies for building a family support system]
1. Clarifying the division of roles with partners
It's not an emotional discussion,
Create a specific task list.
Tasks for moms only: breastfeeding, baby health check
Partner-only tasks: bathing, nighttime diaper changes, general housework
Shift tasks: putting the dog to bed, taking a walk, and dealing with visitors
The important thing is to share the reasons why the responsibilities are divided in that way .
2. Maintaining an appropriate distance from the grandparents
Well-intentioned advice can become a burden.
Effective measures:
"Thank you. I'll take that into consideration."
We accept this as a standard phrase and make a judgment later.
3. Building an emergency support network
Where can I get help when the symptoms of postpartum depression are severe?
It's important to be prepared when you're feeling well.
Primary support: Partner, parents
Secondary support: Postpartum doula, temporary childcare services
Third level support: Childcare support departments of municipalities, midwifery clinics
[Self-care practices for moms]
1. The "One Small Achievement a Day" Rule
"I took a shower today."
"I took a 10-minute walk today."
Make it a habit to praise yourself even for small things.
This gradually restores self-efficacy.
2. Practice verbalizing your emotions
At the end of the day, write down the emotions you felt that day.
Try to describe it in three words.
"I'm tired," "I'm anxious," "I feel a little relieved," etc.
Putting your feelings into words helps you to see them objectively.
3. Breaking away from the "perfect mother fantasy"
The "ideal child-rearing" seen on social media is
Most of the time, it's a production that captures just a moment.
In reality, parenting is usually a series of things that go wrong.
Finally, remember that:
"Love grows over time."
There is instantaneous love, like love at first sight,
There is also affection that slowly grows through daily care.
Both are equally valuable and genuine love.
At your own pace, in your own way
As long as you build a relationship with your baby, you'll be fine.
You don't have to be a perfect mother.
Being a "good enough mother" is enough.
Nutritional Management Guide for Breastfeeding
Why you need 2500kcal a day
Preventing excessive weight loss while breastfeeding
The mystery of breastfeeding and gaining weight even though it's supposed to make you lose weight
How to identify thyroid dysfunction
"I had heard that breastfeeding would naturally help me lose weight,
For some reason, I'm gaining weight...
"I'm hungry all day and no matter how much I eat I'm never satisfied"
In fact, nutritional management during breastfeeding involves:
There is a physiological mechanism that many mothers are unaware of.
First, let's understand why you need 2500 calories a day while breastfeeding.
[Breastfeeding consumes an incredible amount of energy]
It takes about 67 kcal to produce 100 ml of breast milk.
Newborns drink about 800ml of breast milk per day (up to 1000ml for some babies),
Milk production alone burns approximately 500-700 kcal per day .
This is the same energy expenditure as jogging for about an hour.
Furthermore, during the process of producing breast milk
There is a "hidden energy cost" .
1. Maintaining breast tissue: Approximately 100 kcal per day
2. Regulating breast milk temperature: Approximately 50 kcal per day
3. Hormone production: Approximately 80 kcal per day
4. Synthesis of immune substances: Approximately 70 kcal per day
In total, in addition to the basal metabolic rate
You will need an additional 800-900 kcal of energy per day .
In other words, the basal metabolic rate of an average woman is 1200 kcal + daily activity 300 kcal + breastfeeding 800 kcal =
This works out to about 2300-2500 kcal .
So why is it said that breastfeeding helps you lose weight?
Are there actually moms who can't lose weight?
[3 reasons why breastfeeding doesn't help you lose weight]
1. Mechanism of fat accumulation by prolactin
Prolactin, the hormone that secretes breast milk,
At the same time, it also sends a signal to store fat in preparation for starvation .
This is evolutionarily
This mechanism developed to allow breast milk production to be maintained even during times of food shortage.
2. Metabolic disorders caused by nighttime feedings
By breastfeeding every 2-3 hours,
The growth hormone secretion pattern is disrupted.
Growth hormone is an important hormone that promotes fat burning.
Its insufficient secretion leads to a decrease in metabolic efficiency.
3. Increased secretion of stress-related cortisol
Chronic sleep deprivation and childcare stress
Excessive secretion of cortisol (a stress hormone) from the adrenal glands.
Cortisol promotes the accumulation of visceral fat
It is especially difficult to lose fat around the stomach area.
On the other hand, about 20% of mothers end up being "too thin."
[Risks of being too thin while breastfeeding]
Dangerous symptoms:
・Loss of 5kg or more from pre-pregnancy weight
・Weight loss of 2kg or more in one month
- BMI falls to less than 18.5
Extreme fatigue, dizziness, palpitations
If you have these symptoms,
You may have hyperthyroidism (Graves' disease) .
[How to identify thyroid dysfunction]
Thyroid hormone levels fluctuate dramatically after childbirth,
Approximately 5% of mothers experience temporary dysfunction.
Symptoms of hypertension:
・You can lose weight even if you eat
Hand tremors, palpitations
-Excessive sweating
Irritability, insomnia
Bulging eyes
Symptoms of hypothyroidism:
・Gaining weight even if you don't eat
Swelling, sensitivity to cold
Extreme fatigue
Constipation, hair loss
・Deterioration of memory ability
If these symptoms persist for more than two weeks,
We recommend that you undergo blood tests (TSH, FT3, FT4).
So, what is the best way to manage nutrition while breastfeeding?
Nutritional strategies while breastfeeding
1. Prioritizing essential nutrients
Priority: Protein (80-85g per day)
It is the main component of breast milk and is also necessary for maintaining the mother's muscles.
Obtained from meat, fish, eggs, and soy products.
Second priority: Calcium (650 mg daily)
Approximately 300 mg is transferred into breast milk per day, helping to prevent a decrease in bone density in mothers.
Obtained from dairy products, small fish, and green and yellow vegetables.
Third priority: Iron (8.5 mg per day)
Necessary for milk production and prevention of anemia.
Get it from liver, red meat, and spinach.
2. Optimize meal timing
Breakfast: Protein + complex carbohydrates (for blood sugar stability)
Lunch: Balanced (equal amounts of each nutrient)
Dinner: Light carbohydrates + vegetables (improves breast milk quality at night)
Snacks: nuts, yogurt (to prevent blood sugar levels from dropping when fasting)
3. The scientific basis for hydration
Because breast milk is 87% water,
You need to drink 2.5-3 liters of fluid per day .
However, taking large amounts at once can put a strain on the kidneys.
Drink about 200ml every hour .
[Foods to avoid and safe intake amounts]
Alcohol: Avoid it completely (it passes to your baby through breast milk)
Caffeine: 200mg or less per day (about 2 cups of coffee)
Raw fish: about once a week (risk of mercury accumulation)
Stimulants: spicy foods (irritating to the baby's stomach and intestines)
Finally, I will tell you the correct way to think about weight management .
When breastfeeding, rather than "losing weight,"
Maintaining good nutrition is a top priority.
With proper nutrition,
Your weight will naturally stabilize around six months after giving birth.
Don't rush, and put your health and that of your baby first.
Please manage your nutrition.
"Is this bleeding still okay?"
"I can't feel happy when I see my baby... Am I a failure as a mother?"
Holding a newborn baby in her arms,
To moms who are plagued by such anxieties and doubts.
The changes in your physical condition and emotional state that you are currently experiencing
It's by no means "abnormal."
In fact, the body and mind of postpartum women are
There is an amazing recovery mechanism at work that is not even described in medical books.
for example…
・The reason your stomach hurts while breastfeeding is because your uterus is trying to return to its original shape by relying on its "memory."
・Changes in the color of your lochia are a "recovery status report" from your uterus to you
・The reason why "maternal instincts are not generated" is because the hormones are in a delicate balancing period.
Over the past 30 years, I have worked with over 8,000 postpartum mothers.
What midwives learned from their experiences and the latest medical research
We will tell you the "new common sense of postpartum recovery."
By the time you finish reading,
"I see, my body has been working so hard!"
With the discovery that
You will feel more confident as you embark on your new life as a mother.
The important thing is not to blame yourself.
Learn the scientific evidence and listen to your body and mind
It's about listening kindly.
Complete guide to the hidden signs of recovery six weeks after giving birth
The surprising mechanism of uterine restoration
Why do you get stomach aches while breastfeeding? The scientific reason why moms who experience stronger afterpains recover faster
"Every time I breastfeed, my stomach hurts...
Is this abnormal or normal?”
This pain leaves many mothers confused.
In fact, this is evidence that the uterus' "memory" is working .
Before you were born, your uterus was a tiny organ about the size of your fist.
But due to pregnancy, the weight increased by about 20 times to 1 kg.
Its volume had expanded by a whopping 2,500 times !
Just imagine.
The process of inflating a balloon 2,500 times its original size and then returning it to its original size...
This "impossible recovery work"
Your uterus accomplishes this in six weeks.
The secret is the "cellular memory system."
The muscle fibers of the uterus
It stores a "blueprint" of your pre-pregnancy shape and size.
Oxytocin, a hormone released during breastfeeding,
Evoking this blueprint,
It sends a powerful command to the muscles to return to their original shape.
That's why you experience strong contractions every time you breastfeed.
This pain is a sign that your uterus is working hard.
In fact, the more painful the mother is,
The uterus tends to shrink faster.
Let's look at the actual pace of recovery.
[Amazing time schedule for uterus restoration]
Immediately after birth: Around the height of the belly button (equivalent to the size of a 5-month pregnant woman)
3 days after birth: Your baby will drop by about 2cm per day (getting smaller by the width of two fingers)
One week after giving birth: 3cm below the belly button (equivalent to 3 months pregnant)
Two weeks after giving birth: Suprapubic border (can no longer be felt externally)
Six weeks after giving birth: Completely retracted into the pelvis and returns to the same size as before pregnancy
If you don't progress at this regular pace,
The diagnosis is "uterine involution".
However, what is important here is the "size of individual differences."
In women who have given birth before, the uterine muscles are more flexible,
Recovery is quick, but afterpains tend to be severe.
For first-time mothers, the muscles are strong,
Even if the afterpains are mild, it may take some time for them to return to normal.
Also, surprisingly,
There is a clear correlation between the number of breastfeeding sessions and the rate of uterine involution .
Mothers who exclusively breastfeed give birth about a week earlier than mothers who use mixed feeding.
Recovery is completed about two weeks earlier than in mothers who are only on milk.
So what are the symptoms to worry about?
[Abnormal signs that require immediate medical attention]
・Fever of 38 degrees or higher that lasts for more than two days
- Sudden increase in lochia (night pads fill up in an hour)
A strong foul odor from the lochia
- The fundus of the uterus remains above the level of the umbilicus even after two weeks have passed since giving birth
Abdominal pain that makes it impossible to stand
These may be due to intrauterine infection or retained placenta.
On the other hand, there are also signs that you don't need to worry .
Temporary increase in lochia after breastfeeding
- Sudden bleeding when standing up
- Pain similar to menstrual cramps comes in waves
Waking up at night with after-pains
These are all signs that your uterus is healing normally.
Instead of "I'm worried because I'm in pain,"
Try changing your thinking from "I'm in pain so everything is going well."
Your body has an incredible ability to recover,
To restore the organs that nurtured new life to their original state
They are working hard.
Three messages from the uterus revealed by the color of lochia
Red → Brown → Yellow
Emergency criteria when fresh bleeding does not stop within a week
How to identify "normal delays"
"Today is the fifth day since giving birth, and I'm still bleeding bright red blood..."
"Is this okay?"
Changes in the color and amount of lochia are your uterus's "recovery report" to you .
In fact, there are medically proven benefits to lochia.
There are three distinct phases .
This color change is no coincidence.
Each has profound medical implications.
Phase 1: Bloody lochia (1-4 days after birth) – the "deep cleaning" period for the uterus
The first bright red
This is bleeding from the lining of the uterus where the placenta has detached.
In fact, the amount of bleeding during this period has a surprising "physiological significance."
During pregnancy, at the junction with the placenta,
It contained about 10 times more blood vessels than normal endometrium.
When the placenta detaches during childbirth,
Bleeding begins all at once from these abundant blood vessels.
But here comes the amazing mechanism of the human body.
Due to contractions of the uterine muscles,
The bleeding vessels are "naturally compressed"
Blood clotting factors help stop bleeding.
Normal bleeding during this period is:
150-300ml per day (2-3 times the amount you would drink on your heavy period).
I'm worried, "Is it okay to produce this much?"
This is a sign that your uterus is functioning normally.
Phase 2: Lochia serous (4-10 days postpartum) - A sign that "repair work" is about to begin
Do you know why it turns brownish?
This occurs when hemoglobin in the blood oxidizes,
This is because regenerating endometrial cells are mixed in at the same time.
During this time, an amazing process of regeneration is taking place inside the womb.
From the basal layer of the peeled intima,
New epithelial cells are regenerated at a rate of approximately 0.5 mm per day.
The mucus-like substance mixed with the brown lochia is
In fact, it is waste produced by a "cell regeneration factory."
This mixture changes the color from brown to pale yellow.
During this period, the amount will decrease to around 50-100ml per day.
This is a level that can be easily handled with sanitary napkins.
[Phase 3: Lochia alba (10 days to 6 weeks after birth) - "Completion Inspection" stage]
The final stage of yellowish-white lochia is
The main components are white blood cells and newly regenerated endometrial cells .
This is to check if the uterus is "infected"
"Is it healing normally?"
This is proof that you have checked it yourself.
The increase in white blood cells is
Evidence that the immune system is functioning properly.
The amount is about 10-20 ml per day.
This will reduce the level to a level that can be managed with a panty liner.
So how do you distinguish between normal and abnormal delays?
[Characteristics of normal delays]
・The color is changing smoothly, but the amount is still large.
Temporary fresh blood after breastfeeding
No fever or severe abdominal pain
・No bad odor
This is within the range of individual differences.
This is especially common among first-time mothers and mothers who have had a caesarean section.
[Dangerous abnormal signs]
・Suddenly returns to fresh blood one week after giving birth
・Frequent blood clots (larger than the size of a 500 yen coin)
- A strong, foul odor like raw fish
・Fever of 38 degrees or higher
Abdominal pain that makes it impossible to stand
These may be due to a retained placenta or intrauterine infection.
In fact, the most important thing to observe when it comes to lochia is
"Color change pattern."
Rather than the amount,
The key is to see if the changes are in the order of red → brown → yellow.
If this order is followed,
Even if it takes some time, this is considered a normal recovery process.
Lochia is by no means "dirty."
It's sent by your uterus
The message is, "I'm recovering well today."
By recording daily changes,
You can become your own recovery expert.
[Q&A Part 1] 5 signs to spot hidden postpartum anemia
Dizziness is just the tip of the iceberg
Why shouldn't we judge based solely on "ease of fatigue"?
How to find out without a blood test
Q: I frequently get dizzy when I stand up.
Is this postpartum anemia?
Is there a way to find out without having a blood test?
A: Actually, when you start to feel dizzy,
The anemia may be quite advanced.
The scary thing about postpartum anemia is that it progresses without you even noticing .
Bleeding during childbirth, iron loss due to breastfeeding,
This, combined with the lack of sleep caused by childcare,
Many mothers dismiss this as just being tired.
However, after 30 years of experience as a midwife, I discovered
There are "5 hidden signs."
Sign 1: "An insatiable craving for ice" - Pagophagia
This is medically known as "hyophagia"
This is a characteristic symptom seen in approximately 60% of cases of iron deficiency anemia.
Why do you want ice?
In fact, iron deficiency disrupts the brain's temperature regulation function.
This is because consuming something cold temporarily restores concentration.
"Recently, I've been crunching the ice from the ice maker."
Does that sound familiar?
Sign 2: Change in Nail Shape - Spoon Nails
The center of the nail becomes concave, giving it a spoon-like shape.
This is because iron deficiency prevents normal cell division in the nails.
Check your nails in the mirror.
In particular, are your thumb nails curled inwards?
[Sign 3: Lower Eyelid Color - Pale Conjunctiva]
Check the color when you gently pull your lower eyelid.
When healthy, it is a deep pink color.
If this is whitish,
The level of hemoglobin in your blood may be low.
This method does not require a blood test
It can help determine the severity of anemia to some extent.
Sign 4: "Shortness of breath when walking up stairs" - Changes in heart rate
The stairs to the second floor, which I had no problem with before I was pregnant,
Be careful if you experience shortness of breath or palpitations.
Anemia reduces the blood's ability to carry oxygen,
This is because the heart has to work harder to pump more blood.
Sign 5: Loss of concentration - Brain fog
"I tried to call my baby's name, but I couldn't find the words"
"I can't do simple calculations"
These aren't just lack of sleep,
This may be due to a lack of oxygen to the brain.
Q: What is a safe way to improve anemia while breastfeeding?
Will iron supplements affect breast milk?
A: Taking iron supplements while breastfeeding is generally safe.
Rather, if the mother's anemia continues,
The quality of breast milk declines and the mother's physical strength does not improve.
[Safe ways to improve anemia while breastfeeding]
1. Active intake of heme iron
Beef, pork liver, bonito, red tuna, etc.
Heme iron is about five times more easily absorbed than non-heme iron (plant-based).
2. Combine with Vitamin C
Taking iron along with vitamin C (citrus fruits, broccoli, etc.)
The absorption rate is increased by approximately three times.
3. Use iron supplements specifically for breastfeeding
Products such as Ferromia and Ferm can be used safely while breastfeeding.
However, be sure to get a doctor's prescription.
4. Timing your intake
Absorption is higher when taken on an empty stomach
If you have a weak stomach, it is recommended to take it within 30 minutes after a meal.
[Combinations to avoid]
・Tannins in green tea, black tea, and coffee
Calcium from milk and cheese
・Dietary fiber from brown rice and whole wheat bread
These inhibit the absorption of iron,
Avoid taking iron for one hour before or after taking it.
Q: How long does it take to improve anemia?
Please tell me the target for improvement.
A: With proper treatment,
Symptoms will begin to improve in about two weeks .
[Improvement timetable]
After 1 week: Reduced fatigue
After 2 weeks: Decreased dizziness when standing up
After 1 month: Nail color and shape begin to improve
After 2 months: Blood test values normalized
After 3 months: Restoration of body iron stores
However, if you continue to breastfeed,
The improvement speed will take about 1.5 times longer than usual.
This is never too late.
Your body is recovering at the same time
It also continues to provide nutrients for your baby.
Anemia is not just about feeling tired.
This is a condition that will definitely improve with appropriate treatment.
Early detection and early response
Get back to a fulfilling mom life.
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