最佳生活时尚的变化让我健康
在为人父母的最初几个月里，充满了珍贵的时刻、肮脏的尿布和不眠之夜，既兴奋又疲惫。最重要的是，新妈妈们也很关心怀孕期间的体重减轻和尽快恢复身体健康——这是有充分理由的。“如果你自己不是百分之百，你就不能给你的孩子百分之百，”纽约斯卡斯代尔的Amari医疗公司的医疗主任J. Shah医生说。不要让对你出生前身体的渴望给你的生活增加更多的压力。只需一些简单的建议、生活方式的改变和耐心，你就能让你的身材苗条、健康、充满活力。
早点开始
虽然它更容易恢复你前宝宝身体，如果你整个怀孕期间行使，这也有利于小型，轻锻炼生完孩子后几乎立即纳入你的程序。如果你的怀孕和分娩并发症是自由的 - 如果你已经通过保健专业人员清除 - 你可以生完孩子后增加的最初几天的活动。斯科特·魏斯博士，Bodhizone物理治疗和健康的在纽约市物理治疗师和老板说，做呼吸练习，进行低强度的有氧运动或在你的床上进行练习。“研究表示，更快的你了动人，更好的你，”他说。
有关：最佳运动由孕期
开始缓慢而建立
一旦你肯定有从交货不挥之不去的并发症，特许理疗师斯科特·魏斯博士说，你可以开始分娩后慢慢增加约两个星期你的运动水平。Opt for walking, stretching, aquatic hydrotherapy and other exercises that will strengthen the muscles for about 30 minutes a day in segments of 5 to 10 minutes, suggests J. Shah, M.D. When intensifying workouts, however -- especially in the weeks and months directly following delivery -- be aware that joints may be more flexible due to pregnancy hormones. “Be careful with any major jumping or running on rocky roads, because the joints are relaxed,” Weiss warns.
加强你的双脚和上身
Though many new moms are preoccupied with sculpting their legs and belly, and dropping fat to regain their pre-baby body, it’s crucial to pay attention to both the feet and the upper body muscles, too, says Dr. Scott Weiss, a licensed physical therapist. “You gain 17 to 32 pounds on average, and that is such an increased load for not only the joints of the body, but the part that touches the ground,” he says. Flexibility and strengthening exercises that focus on the feet -- such as calf stretches or balancing on one foot -- can help them regain their arch and strength. Upper body workouts should be incorporated into your routine, too, since “there’s so much carrying and holding and lifting,” Weiss says.
不要过头
虽然锻炼和活跃对恢复后的宝宝身体，健康和能级必要步骤，新妈妈们不应该把自己推太硬，快，当涉及到他们的日常锻炼。Dr. Michelle Kelly, clinical assistant professor at Villanova University's College of Nursing, says it’s important to be on the lookout for any signs of excess bleeding or fatigue with exercise, as these can be warnings that you’re putting too much physical stress on your body. “Contact your health care provider if you experience any increase in bleeding, pain or fatigue out of proportion to your activity,” she says.
有关：最佳运动后婴儿
专注于健康，均衡的饮食
练习更改回到原来的形状有了孩子后，当是至关重要的，但营养起着就像在创造一个健康的身体是充满能量的大的作用。说，大幅削减卡路里或打算在崩溃的饮食可以是不安全的为您和您的宝宝，J.沙阿博士，医学博士，补充说，新妈妈们不应该顾不上吃饭。相反，选择有很多的水果和蔬菜，又结合了精益蛋白质数量正常的低脂肪的饮食，他说。“从快餐远离，从高碳水化合物饮食望而却步，”沙阿说。“当然，慢，不要试图赶它。如果你失去了每周两英镑，是高兴。”
有关：最佳食物让你的身体恢复
保持激素线
生完孩子后，是很常见的一个女人的荷尔蒙，以获得重击出来，无论是胰岛素敏感性或并发症与她的甲状腺。These hormonal imbalances can cause weight gain, fatigue, mood changes and more, says Dr. J. Shah, M.D. “Try to find your hormone levels -- especially thyroid, insulin and sex hormones -- and balance them if they are off,” he says. “If you do not do this, you may get frustrated that you aren’t losing weight and will lose motivation.” Your doctor can order a full blood panel to identify hormone levels and irregularities so you can get them back on track.
有关：受孕激素影响一个婴儿后
检查在与您的医生
虽然你和你的宝宝会定期拜访医生在产后几天，它的聪明，可以在周完全体检之后交付，以确保您的健康的轨道上斯科特·魏斯博士，有执照的理疗师说。“确保东西不仅手感恢复正常，但 - 根据您的血液化学上 - 都恢复正常，”他说。获得卫生清洁提单可以是一个真正的信心助推器，也韦斯说，你会感觉更好大约锻炼，可以放心，你的方式来恢复你的孕前自我。
有关：问题我应该问医生
获取一些自闭眼
许多新妈妈都为挑剔婴儿和睡眠不足的夜晚准备，但得到休息的足够量是极为重要的感觉通电，稳定你的情绪，让形状回来。J.沙阿博士，医学博士说，如果可能的话，新妈妈应该尝试至少七个小时的睡眠时间每天晚上，并建议，而他们的宝宝小睡午睡。“睡眠不足可能会扰乱荷尔蒙的平衡，让你长胖，”他说，但指出的是，一个完整的睡眠可能很难实现，如果你的宝宝经常醒来。“如果可能的话，请从婴儿的父亲帮助奶瓶喂宝宝在晚间，”沙阿说。
有关：睡眠战略新妈妈
母乳喂养的宝宝
米歇尔·凯利博士博士说，对于新妈妈，母乳喂养不仅是一个简单的方法花费时间和债券，你的宝宝，但也有很大不锻炼的方法来得到恢复体型怀孕后“母乳喂养会帮助怀孕后体重下降，并帮助子宫恢复到之前的怀孕音，”她说。在母乳喂养过程中，但是，一定要提供你的身体和宝宝，他们需要额外的营养物质。凯利说，这是最好的，每天增加一个额外的400至500卡路里的热量，以支持母乳喂养。“这些额外的热量应该来自健康的蛋白质，水果和蔬菜，”她说。
有关：最佳食物对护理妈妈
护理头发和指甲
With so much on their minds, many new moms forget that their hair and nails can suffer during and after pregnancy, so it’s essential to care for them in the days and weeks after giving birth, says Dr. Susan Stuart, dermatologist at La Jolla Dermatology in San Diego. Falling estrogen levels post-delivery can cause hair loss, and nails can become brittle and grow slowly during and after pregnancy, she says. Rejuvenate your hair and nails by using gentle shampoos, limiting combing, brushing, dyeing and blow-drying hair and avoiding acrylic or artificial nails. “If you follow this advice, you can begin to see visible changes in the appearance of your hair and nails within a few weeks of childbirth,” Stuart says.
期待的结果，但理性
A combination of good sleep, exercise, healthy diet and balanced hormones should help new moms kickstart their efforts to get back to their pre-baby shape and health, but it’s important to realize that results may come slowly, with many women not completely getting back to their pre-preganancy self until nearly a year after birth, says Dr. J. Shah, M.D. Rather than beating yourself up when you don’t lose 15 pounds within the first few months, concentrate on the positive changes in the way you feel or look. “The focus should be on fitting back into the pre-pregnancy clothes -- losing fat from the body -- and not the weight on the scale,” Shah notes.
你怎么看？
你是一个新妈妈？你在做什么来保持健康，回到原来的身材？你已经成功地得到您的前宝宝身体回来？你做了什么？如果你是一个“老手妈妈，”分享你的建议并与社区的下面，以帮助支持其他妈妈的意见，其余的故事！
有关：10个地方寻找/要求支持