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Exercises & Tips To Reduce Tummy Post Cesarean Delivery
Although motherhood is a beautiful and fulfilling phase, most new mothers are constantly anxious about the external changes that happen to their body after pregnancy and try to get back that trim and lean look. However, you need to give your body a break to heal after delivery, especially if you’ve had a caesarean. Forcing yourself to lose those extra kilos after a C-section can be harmful to your body and may cause unnecessary complications. There are plenty of effective and safe ways to reduce your tummy after a C-section delivery. We’ll discuss how below.
Getting Back in Shape and Reducing Tummy PostC-Section
Having a baby through C-section is much more complicated than a normal delivery, and so, post-operative recovery is very important. Don’t push your body to heal after a C-section; it will happen gradually. Wait for the stitches to dissolve and the incision to heal before doing any cardiac or weight-lifting activity. Tummy reduction is not easy even on its own and becomes all the more difficult if you have had a C-section delivery. This is because, during your recovery period, you may not be allowed to do abdominal exercises for some time. There are a few non-strenuous ways you can employ to get a flatter tummy.
How Long Should You Wait to Start Exercising and Why?
Doctors advise moms who have had a C-section to wait for 6-8 weeks before starting exercises to reduce belly fat. Not waiting for your body to recover fully can have disastrous consequences on your health such as:
Heavy postpartum bleeding
Muscle and joint injuries
Opening up of surgical incisions
So, get a first-hand opinion from your doctor before you hit the gym again.
Tips for Reducing Stomach After a Caesarean Delivery
Tummy reduction after C-section may seem daunting, but we assure you, it is easily achievable with the following home remedies:
1. Massage
The first two weeks after your C-section is when any complication associated with surgery will most likely arise. There is no problem in getting a post-pregnancy massage after those two weeks. These massages break up belly fat and also help to lose fluids from the lymph nodes, thereby reducing your waistline. However, avoid the abdominal area during the initial days, and focus only on the back, hands, and legs. Four weeks after delivery, scar tissue will start to form and your abdominal area can be massaged without pain.
2. Move Your Body
A C-section cuts through some of your stomach muscles, resulting in a pouch of fat on your tummy. This causes stress on your abdominal muscles and pelvic floor. So, it is important to wait for 6-8 weeks after a C-section delivery before you attempt any heavy exercises. Walking is a low impact exercise and burns calories safely. Go for a walk with your baby at least thrice a week This will keep both you and your baby happy.
3. Eat Healthy
All new mothers need high energy when they are lactating. So, make sure your diet is rich in carbohydrates, low in fat and is loaded with sufficient vitamins and minerals. Avoid foods like sweets and items which have saturated fats like ghee, fried foods, butter and aerated drinks. Eat more fruits, vegetables and lean protein. Keep a food log and record what you eat in a day and the calories it contains. This will help you stick to your defined portion size.
4. Tummy Binding
This is a method which you can do only 2 months post your C-section delivery, when the incision has fully healed. In this, the tummy is tied up with a muslin cloth which looks like a bandage. Tummy binding is believed to push the stomach in.
5. Breastfeeding
This is one of the easiest ways to lose belly fat. Breastfeed your baby exclusively for 6 months after your C-section delivery. Not only does breastfeeding burn about 500 extra calories a day, but it also releases a hormone called oxytocin that stimulates uterine contractions, and helps your uterus get back to its pre-pregnancy size.
6. Drink Lots Of Water and Fluids
Drink plenty of water post-delivery. This will not only maintain fluid balance in your body but also burn the excess fat around your waist. Lemon water is a good home remedy to detox and reduce your weight post a C-section. You can mix lemon juice and honey in lukewarm water and drink it once a day, preferably in the morning.
7. Get Adequate Sleep
One of the ways you can achieve your sleep and tummy goals is by getting a minimum 5 hours of sleep. It’s difficult to achieve but a trick is to sleep when your baby sleeps. This will not only help you get reduce your waistline but also improve your emotional health.
Yoga to Reduce Tummy Fat
You can practice yoga after C-section to reduce tummy fat. Yoga helps to tone and strengthen the stomach muscles. Yoga also helps new mothers deal with the stress of having a newborn. But make sure to start it only 6-8 weeks after your C-section delivery. It is better to consult your doctor once before starting.
If you are a beginner, take the help of a certified yoga instructor so that you don’t accidentally hurt yourself. Begin with simple breathing exercises. Some yoga poses you can try to reduce your tummy fat include:
Bhujanga Asana: This snake pose will help to strengthen your abdominal muscles.
Pranayama: Pranayama will tuck in the tummy and help to tighten your stomach muscles.
Suryanamaskar: Once you learn the normal asanas, you can proceed with suryanamaskar which will stretch your abdominal muscles and help to lose the flab around your tummy.
Exercises to Reduce Tummy After Caesarean
There are a number of exercises to reduce belly fat after a C-section. You can follow a routine once you recover and your doctor gives the green light to exercise. Exercise will help to reduce tummy fat by strengthening the abdominal muscles and burning the excess fat around the hips and core. You can start with mild exercises and gradually move on to complex ones with gudiance from a physical trainer. Wear a compression garment over the C-section wound to prevent the pressure hurting it. Some exercises you can try doing are:
1. Pelvic Tilts
Contract your stomach muscles and tilt your hips forward. You can do this while sitting, standing or lying down. Doing it daily will help to strengthen your abdominal muscles and speed up the healing process.
2. Planks
Hold your body in a push-up position, while bearing all your weight down on the forearms, elbows, and toes. Hold for at least 30 seconds and repeat thrice. This is a good exercise as it strengthens the abdominal muscles and also puts zero pressure on your C-section wound.
3. Kegels
Tighten your pelvic floor muscles, hold for five seconds and then release. Remember to not hold your breath while doing this exercise. Try it 4-5 times in a row, with a 10-seconds break in between each. This strengthens your pelvic floor muscles.
4. Bridges
Lie down on your back with your knees bent and feet flat on the floor, hip-width apart. Spread your hands, keeping your palms facing downwards. Tuck in your stomach muscles and slowly lift your buttocks off the floor, followed by your stomach and middle back. Keep your shoulders on the ground. Hold for ten seconds and gently lower your body back onto the ground. Repeat this exercise around 4-6 times to strengthen your hips and tone the stomach.
5. Lower Abdominal Slide
This exercise targets the lower abdominal muscles which are affected by the C-section surgery. Lie down with your feet flat on the ground, knees bent and arms straight at your sides; let your palms face downwards. Keep your stomach tucked in and contract your abdominal muscles to slowly slide your right leg straight out. Bring the leg back to its starting position slowly. Repeat with the opposite leg. Do this 3-5 times with the right and left leg alternately.
6. Forward Bends
Stand straight and slowly bend downwards with your arms at your side till your head is level with your knees. Hold the position for ten seconds and straighten your body again. Repeat this 4-5 times to strengthen your lower back and burn calories off your middle.
Abdominal Belt to Flatten your Stomach after a C-Section
One of the methods you can employ is wearing a tummy reducing belt after C-section. It gives the dual advantage of supporting your body and regaining firmness of your belly post-delivery. But it may also hurt the incision wound if the mother is overweight. You must remember that a C-section is a complicated delivery and any wrongly applied pressure to the wound post-delivery can interfere with the healing process. Therefore, consult a doctor before trying on any such belt. Some more benefits of wearing an abdominal belt are:
Movements like standing up or sitting down can be very painful while recovering from a C-section delivery. An abdominal belt will hold your tummy in and ease the pain.
Your back muscles tend to become soft and weak during pregnancy. An abdominal belt will support your back and strengthen it.
The abdominal belt will keep your stomach in place and allowthe stitches to heal quickly.
Never exert yourself or continue exercising if you feel pain in your abdomen. If you’re planning to start working out after a C-section delivery, consult your doctor first so that you don’t risk your health in the process. Follow the tips above to safely get a flat tummy in no time.
Also Read:
Exercises to do After Delivery
Best Exercises to Reduce Your Tummy After Childbirth
Yoga After Delivery
Kegel (Pelvic floor) Exercise after Delivery Read more
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When Do Babies Start Remembering Things?
Does your newborn remember the song that made him laugh yesterday? Or will he remember the soothing touch of his grandmother’s hands? Just when does a newborn’s memory develop?
As parents we have this question in mind - when do babies start remembering things? Is it right from birth or may be a little later, after a year or so? Moreover, since babies learn to speak almost when they are a year old it’s hard to tell what our babies are thinking and how good their memories are, since they can’t communicate verbally. Well, there has been research around the area of memory development of children that is quite interesting.
New Age Research on Your Baby’s Memory
Some of the new age research challenges the concept that very young children do not have memories at all. It has been found that they do develop memories as early as they are born and even in the mother’s womb. Psychologists say that these memories are directly stored in the sub conscious mind of the child. When a child is newly born there isn’t a stark difference between conscious and sub conscious mind. All experiences are easily transferred from the conscious mind to the sub conscious mind. We feel that children do not have memories, however the real fact is that the memories are stored deep down in the sub conscious mind.
Pre-Natal Memory Development
A study in early 2000’s found that children begin to develop short term memory right when they are in the mother’s womb. A very common example of this relates to mothers who listen to a particular song repeatedly during pregnancy and enjoy it or feel happy after listening to it. After the birth of the child, even the child shows similar reaction when that same song is being played!
What Do Newborns Remember?
Newborns remember or rather recognise some of the things they have heard when they are in mother’s womb. In the first two months, your baby can recognise familiar faces and voices, especially the ones he has heard every day. Newborns can recognise their mother’s voice at birth. This indicates some level of short term memory development.
Your baby’s recognition memory increases dramatically in the first year of birth. Some experiments on this subject show that at three months, babies can remember new pictures or toys shown to them a few days ago.
Memory Development Between Six to Twelve Months
During this period there is a stark development in the memories of babies, leading to recognition of familiar places and people. This also leads to an emotional reaction in the baby which means development of a positive or negative reaction to a person or place. This reaction depends on the experience and recognition of that person or place in the memory of the baby.
Your Role in Baby’s Memory Development
Remember this- most of the memories during infanthood are short term memories. Hence a child can remember things or recall memory from three years onwards. It takes time for an infant’s brain to form long term memory structure.
Your role is very important in the development of a child’s memory. Through various memory boosting exercises and games, parents can enhance the memory development of their child. Baby sign language is another good way for parents to help older babies develop their working memory.
So yes, babies do remember things. Which ones, we do not know for sure, but we'll learn that as we discover our little ones more! Read more
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Is it Safe to Eat Starfruit in Pregnancy?
Pregnancy gives you weird cravings. If all of a sudden you are craving star fruit during pregnancy, then don't gulp it down immediately. First, find out if you can consume it during pregnancy or not.
You will be happy to know that 'star fruit' can be consumed during pregnancy. Star fruit, which is popularly known as Carambola, aids in a healthy pregnancy. It is a rich source of vitamins A, C, and E. It also contains calcium, potassium, phosphorus, folic acid, sodium, magnesium, and fibre etc. This fruit provides relief from headaches, fever, cough, and hypertension. However, it is still recommended that you consult a doctor first before eating it.
What is a Starfruit
Starfruit is the fruit of a species of a tree found in Malaysia, Nepal, Bangladesh, Sri Lanka, Philippines, and India. The fruit has some distinctive ridges on the sides. It resembles a star when cut in cross-section. The whole fruit is edible. It can be cooked and preserved and can be consumed in the form of juice too.
Is Eating Starfruit Good during Pregnancy
Starfruit is consumed for its medicinal properties and is used as a natural cure for several diseases. It has a slightly acidic flavour which is more like the taste of plums, pineapples, or lemons. It has a hint of pungent flavour and is usually sweet in taste. It is full of nutritional benefits and is even good for the health. However, people who have kidney disease should avoid eating star fruit as it can be extremely harmful and can cause serious illness.
Nutritional Value of Starfruit
Nutrient
Amount (per 100 grams)
Carbohydrates
6.7 grams
Protein
1.04 grams
Dietary Fibre
2.08 grams
Vitamin C
34.4 mg
Vitamin E
0.15 mg
Calcium
3 mg
Source: https://www.nutrition-and-you.com/star-fruit.html
Health Benefits of Eating Starfruit for Pregnant Women
In the pregnant woman’s cravings list, star fruit is one of them. This sweet and sour taste of star fruit known as carambola makes it tempting. Let’s see the health benefits of the exotic fruit:
1. Raises the Immunity Level
Starfruit increases immunity and endurance level. It prepares the immune system to fight against harmful bacteria and viruses and thus prevents the production of free radicals in the body.
2. Good for Eye Health
As an excellent source of vitamin A, star fruit maintains good eye health. It also nourishes your eyes, and your eyes are protected from infections and disorders. Eating star fruit while pregnant can also cure sore eyes.
3. Treats digestive disorders
Constipation is a common problem that most pregnant women complain of. Eating star fruit can cure constipation and other digestive disorders. This nutritious fruit can also treat diarrhoea. But before you consume star fruit for treating digestive problems, it is recommended that you consult a doctor first.
4. Reduces high blood pressure
Starfruit has high potassium content which helps in lowering the high blood pressure during pregnancy. It also reduces hypertension which is the main cause of heart strokes.
5. Ensures smooth flow of urine
Starfruit, from ancient times, has acted as a diuretic, ensuring smooth functioning of the urinary tract. During pregnancy, it will even be better if you drink star fruit juice with a dash of honey.
6. Prevents cancer
Starfruit is rich in antioxidants and thus helps prevent the development of cancer cells during pregnancy.
7. Lowers high cholesterol levels
If star fruit is consumed regularly, it minimizes the levels of bad cholesterol. It also prevents health issues caused due to the presence of high cholesterol in the body.
8. Reduces oral infections
Drinking fresh starfruit juice can cure viral infections, influenza, and mouth infections. Consuming star fruit can also boost stamina and energy.
9. Regulates hormones and controls stress
Starfruit helps prevent cramps in pregnant women. It even helps in regulating the hormones and provides relief from pregnancy stress.
10. Promotes healthy growth of the baby
Starfruit is a rich source of vitamins, carbohydrates, and minerals. All these nutrients promote the healthy growth of the baby in pregnancy.
For the umpteen benefits it offers, starfruit is a good choice during pregnancy. It has a slightly tangy flavour, some find it as a mix of lemon and pineapple. So, if you don't like its tangy flavour, you can mix it with other drinks and dishes, and then consume. But do consult a doctor before you include it in your pregnancy diet.
Also Read: Is Eating Rambutan Fruit during Pregnancy Safe? Read more
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How to Deal with Dizziness in Children
Dizziness in children is often difficult to detect. Children are at times unable to explain the problem properly and in their playfulness may not notice it at all.
If a healthy child suddenly feels lightheaded or unsteady, there is not much to worry about. It may be a natural phenomenon caused by a simple spinning motion during playtime or due to moving up very fast from a particular position.
Please also note that vertigo and dizziness are not one and the same thing. Dizziness is an overall feeling of being lightheaded, unsteady, disoriented etc. symptoms of which we will discuss in details in a section below. Vertigo, on the other hand, is a different and definite kind of dizziness. Vertigo in children may be suspected if they complain of dizziness accompanied by a spinning sensation of the entire room and the sensation of titling, rocking and/or flipping.
However, if either vertigo or dizziness persists and aggravates you should consult your doctor immediately because studies indicate that many of the cases of dizziness in children go unreported because they cannot be identified easily.
Common Causes of Dizziness in Kids
The cause of dizziness in children is varied. One has to identify whether the cause is physiological or psychological. Dizziness is caused by the conditions mentioned below:
Ear Problems
Disorder of the inner ear or Meniere's disease.
Excessive buildup of fluid in the inner ear.
Some other inner-ear problem or infection
Brain or Head Problems
Migraine: A disease marked mainly by a specific type of headache, motion sickness, nausea and some other signs and symptoms. However, note that a vestibular migraine may not be accompanied by a headache. It may rather involve vertigo, motion, light sensitivity etc.
Epilepsy: A problem in the functioning of the brain cells.
Chiari 1: Malformation of the cerebellar (part of the brain) tonsils.
Genetic ataxia: Damage in the cerebellum, spinal cord or some other nerve because of a faulty gene.
A brain tumour
Head injury
Other Medical Problems
Benign Paroxysmal Vertigo that is accompanied by bouts of vertigo and balance problem without hearing loss or tinnitus.
MDD (Mal de Debarquement) is a kind of vertigo, rocking sensations that happen after a boat, ship or any other kind of sea travel.
Drop in blood pressure, accompanied by Syncope or temporary fainting.
Hyperventilation (over-breathing) or holding one’s breath
Hypothyroidism, where the thyroid gland doesn’t produce enough thyroid hormones.
A cardiac problem
Developmental delay
Muscle pain or problems
Dehydration
Anaemia
Psychological distress
Hysteria
Seizures
Anxiety
Signs and Symptoms of Dizziness
The first step is to understand if the child is really suffering from clinical dizziness. Watch out if the child persistently complains of a feeling of being:
Light-headed
Heavy-headed
Foggy or cloudy sensation
Woozy movement or feeling
Spinning head
Unsteady gait
Darting/jumping eyes
In very young children it is very difficult to detect. Watch out if the child:
Reports that his/her tummy or head feels uncomfortable
Walks unsteadily
Clumsy in their activities
Tends to fall down
Displays disturbance or developmental delay in motor skills like difficulty on holding the head upright, crawling, standing and finally walking.
In extreme cases, dizziness may be accompanied by unconsciousness/fainting as well. Please see a doctor for treatment immediately.
How to Treat Dizziness in Children?
Dizziness can be temporary and do not require treatment if it is caused by simple movement changes during playtime or a simple ear infection. However, treatment is required if the child complains of persistent dizziness. The treatment will depend upon the main cause of dizziness. Some of the possible treatment methods are:
In case of Meniere’s disease diuretics are used to reduce water retention.
Increased water intake and salt intake in case of dehydration.
Rehabilitation exercises and physical therapy like head exercises for vertigo.
Cardiac interventions if any heart problems are detected.
Conventional treatment, therapy and medication for anaemia, epilepsy, migraine, Chiari 1, genetic ataxia, head injury, developmental issues.
High-dose steroids and vestibular rehabilitation under a specialist may be recommended for dizziness that is caused due to a viral infection and does not resolves on its own and causes long-term balance deficits for weeks, months or even years.
In dizziness caused by certain vestibular problems accompanied by anxiety, doctors may suggest habituation-based vestibular rehabilitation with a physical therapist, cognitive behavioural therapy and selective serotonin reuptake inhibitor (SSRI) therapy.
Surgery, in rare cases, such as severe brain tumours.
When to Consult a Doctor?
You should see a doctor immediately if the child complains of dizziness along with:
Head injury
Stiff neck
High fever
Vision problems
Loss of hearing
Speech problems
Weakness in legs or difficulty walking
Chest discomfort/pain and/or breathing problems
Slow pulse
Since dizziness is difficult to detect in children you must not ignore any complaints, signs or symptoms. It is important to get treatment early because dizziness may be caused by some serious underlying diseases. Read more
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How to Use your Credit Card Right
Credit cards can be of tremendous help when you don't have enough cash and need to buy something urgently. But, people often forget that along with the advantages of having a credit card, there are disadvantages as well. Find out what they are and learn how to use yours properly.
We sometimes don’t use a facility judiciously and this is what lands us in trouble. Facilities like credit cards are designed so that we can buy things when we don’t have cash. However, instead of taking the pains to use them wisely, we forget that they come with risks.
Some of the Pros and Cons of Having a Credit Card
1. If You don’t keep Your limit low, You Could Go Broke!
How much you use with your credit card should always be proportionate to your income. A simple rule to keep you from suffering the disadvantages of using a credit card is to limit your spending to not more than 20 percent of your annual income. It’ll prevent you from racking up huge bills that are tough to pay off.
2. Making Payments on Time can Boost Your Credit Rating
Even with care, it’s sometimes easy to get stuck in the trap of loans. But where credit cards are concerned, you can balance your debt-to-limit ratio and make payments easier. Using your credit card wisely and always clearing payments on time will also make it simpler to apply for loans as your credit rating will stand you in good stead. This is one advantage of having a credit card and using it properly.
3. Identity Theft is A Real Issue
It's very important to practice credit card safety tips. Always try to use services that provide you surveillance and credit monitoring. Internet scanning services check websites where your personal information can be at risk. These services monitor changes and can look for any unusual activity in online transactions. Such companies also tell you how to keep credit card information safe through regular tips and updates.
4. Spend Wisely, Save Money!
To enjoy the benefits of having a credit card, always carry cash and limit spending to cash payments as much as possible. Knowing that you’ve just spent Rs. 500 on a haircut and are left with Rs 1,500 to shop for groceries can help you spend money smartly. Even if your friends are all about using no cash, don’t go with the flow. Be the smart one and follow these credit card usage tips!
Credit cards can be your friends or your enemies. Rather than viewing them as free passes to spending without abandon, practice how to keep your credit safe and how to use it wisely. See it as a backup for cash and always remind yourself not to go beyond a limit. Use it to your advantage, but don’t take advantage of it! Read more
Dr Ghouse has added a new answer
Guardian of 0 children
3 hours ago
Q. ninth month mein kab tak delivery ho sakti hai
Dr Ghouse
Paediatrician
3 hours ago
A. anytime after full term ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Rashmi has added a new answer
Guardian of 0 children
3 hours ago
Q. my last period date Dec 26 pregnancy test date January 31 check panen apom 37 days ipom enaku evlo weeks and days what ?..
Rashmi
Mom of a 9 yr 7 m old girl
3 hours ago
A. I don’t understand your language can you please post your question once again in English or Hindi whatever language you are more comfortable with because anybody on this only we can give you response on that
Dr Ghouse has added a new answer
Guardian of 0 children
3 hours ago
Q. which good formula milk or baby food for 4 months old baby
Dr Ghouse
Paediatrician
3 hours ago
A. no complementary foods below 4 months can use any branded formula milk. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Expecting Mom due this month
3 hours ago
Q. Iam 9month pregnant and having very painful condition due to constipation and gastric issues
Dr Ghouse
Paediatrician
3 hours ago
A. during pregnancy better not to take medicines for constipation take lot of water green leafy vegetables seasonal fruits you can try suppository if the problem is more o k o k
Dr Ghouse has added a new answer
Expecting Mom due in 7 months
1 hour ago
Q. hi Doc,
eating raw mango, chapathi or any heat producing foods cause miscarriage during first trimester?
Dr Ghouse
Paediatrician
1 hour ago
A. no relation ok c. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Vandan H Kumar has added a new answer
Expecting Mom due in 7 months
52 mins ago
Q. Hi Doc,
I'm getting cramps on my right side of lower stomach. is this normal or do I have to visit doc?
Dr Vandan H Kumar
Paediatrician
46 mins ago
A. without examination it is difficult to tell proper treatment as well as advice so you should visit the doctor5 for health assessment as well as examination.
whether any investigations is required or not will be told by the doctor5
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