ʻO ke alakaʻi a ka Māmā Hou no ka lilo ʻana o ke kaumaha ma hope o ka hāpai ʻana

Anter

• E hoʻomaka me ka hele wāwae.
• E hanu.
• Hāʻawi i kāu papa pelvic i ka manawa e hoʻōla ai.
• Mai hele ham ma cardio.
• Mai haʻalele i ka diastasis recti.
• E hāpai akamai.
• Hana i ka manawa pāʻani.
• E kia i ka hoʻohui ʻana i nā meaʻai olakino i kāu papaʻai (ʻaʻole e lawe aku).
• Hoʻololi i kāu helu ana i ka calorie.
• Mai poina ka mālama iā ʻoe iho.
• Nānā no

ʻO ka lilo ʻana o ke kaumaha ma hope o ka hāpai ʻana he kumuhana wela. He poʻomanaʻo ia i pīpī ʻia i nā uhi magazine a lilo i ʻai hānai no ka hōʻike ʻana o ke ahiahi i ka pō ke hāʻawi ʻia kahi celeb. (Nānā: Beyoncé, Kate Middleton, Chrissy Teigen.) A inā like ʻoe me ka hapa nui o nā wahine, e like me ka Centers for Disease Control, e loaʻa i ke kaumaha ma mua o ka mea i ʻōlelo ʻia (25 a 35 paona no ka poʻe i loko o kahi pae BMI olakino). , a laila manaʻo paha ʻoe i ka kaomi e ʻike ai pehea e lilo ai ke kaumaha ma hope o ka pēpē, pronto.

Akā inā ʻaʻohe ou mea hoʻomaʻamaʻa kaulana a makemake e hoʻopau i nā mea hou aʻe ma mua o ka wai, e huikau paha nā ʻōlelo aʻoaʻo āpau e hoʻolei ʻia iā ʻoe. ʻO ia ke kumu a mākou i kīkiʻi ai i nā loea olakino a olakino (ʻo ia hoʻi he mau makuahine) e aʻo i nā ʻōlelo aʻoaʻo kiʻekiʻe no ka lilo ʻana o ka paona ma hope o ka hāpai ʻana. No ka mea inā e "kiʻi ʻia" kekahi, aia kekahi ma laila, hana ʻia-a loaʻa iā ia ka naʻauao e kākoʻo iā ia.

E hoʻomaka me ka hele wāwae.

I loko o kahi honua kūpono, "ʻaʻole pono nā wahine me nā hāpai hāpai olakino e haʻalele i ka hoʻohana mua ʻana," wahi a Alyse Kelly-Jones, MD, kahi ob-gyn i hōʻoia ʻia me ka papa me Novant Health Mintview ma Charlotte, North Carolina. ʻO ka hana ʻana pēlā ke kōkua iā ʻoe i kahi lawe palekana a hoʻomaikaʻi i kou olakino, i ʻōlelo ʻo ia. Hoʻohui, hōʻike ka ʻAmelika ʻAmelika Hui Pū ʻIa o nā Obstetricians a me nā Gynecologists e hōʻemi ana ka hoʻomaʻamaʻa prenatal i ka makaʻu o ka maʻi diabetes a me ka preeclampsia ʻoiai e hoʻomaikaʻi ana i ke olakino noʻonoʻo.

Me ka nānā ʻole i kou ʻōpū, akā, ʻōlelo ʻo Kauka Kelly-Jones, ke hānau ʻia kahi pēpē, pono ʻoe e kali ma kahi o ʻelua mau pule ma mua o ka hoʻomaka hou ʻana i kekahi ʻano hoʻoikaika kino. Akā he alakaʻi maʻamau wale nō ia: He mea nui ʻoe e kamaʻilio me kāu kauka ponoʻī no nā ʻōlelo pilikino a me nā kuhikuhi manawa.

Ke hoʻomaʻemaʻe ʻia ʻoe, ʻōlelo ʻo Kelly-Jones akamai ke kau ʻana i ka hele wāwae ma ke poʻo o kāu hoʻolālā kaumaha kaumaha hānau. He hopena haʻahaʻa ia, lawe iā ʻoe i waho, a no nā pule ʻewalu mua, ʻo ka hele wāwae no 10 a 15 mau minuke ka nui o kou kino, i ʻōlelo ʻo ia. (Inā ʻoe e noʻonoʻo ana no ia mea, hiki iā ʻoe ke hoʻohui i ka huʻa ʻana o ka huʻa a hohola.) E hoʻomanaʻo, ke hoʻōla nei nō ʻoe a hoʻomaʻamaʻa i ke ola me kahi keiki hānau-ʻaʻohe pono e wikiwiki.

E hanu.

He ʻāpana koʻikoʻi kēia o ka pohō kaumaha ma hope o ka hāpai ʻana e nalo paha ʻoe, wahi a Sarah Ellis Duvall, he mea lapaʻau kino a hoʻokumu i CoreExerciseSolutions.com. "ʻOiai he maʻalahi paha ka hanu ʻana, ke hāpai ʻoe i ka pēpē e pahu i waho a i luna o ka diaphragm, ʻo ia ka mākala nui e pili ana i ka hanu ʻana," i ʻōlelo ʻo ia. "Hoʻolei kēia i ka hapa nui o nā wahine i kahi ʻano hanu pāpaʻu e hoʻolōʻihi ai i ka hoʻihoʻi ʻana, no ka mea e hoʻopololei ai ka diaphragm ma mua o ka mālama ʻana i kona ʻano dome." ʻO ia ka mea paʻakikī i ka hana ʻana o ka diaphragm, ua hoʻohui ʻo ia, a ʻoiai e hana pū ka diaphragm a me ka papahele pelvic no kēlā me kēia hanu, ʻo ka hoʻohaʻahaʻa ʻana i ka hana diaphragm maoli e hoʻohaʻahaʻa i kāu hana o ka papahele pelvic.

ʻAʻole maopopo inā ʻoe e ʻike nei i kēia ʻano hanu papau? ʻO ka mea mua, 'ōleloʻo Duvall e kū i mua o kahi aniani a lawe i kahi hohonu hohonu. Ke hana ʻoe, e nānā i kahi e hele ai ka ea: Inā kahe ia i kou umauma a me kou ʻōpū, maikaʻi-ke hana pololei nei ʻoe i kāu mea e pono ai. Akā inā noho ia ma kou ʻāʻī a me kou poʻohiwi (ʻaʻole ʻoe e ʻike i ka neʻe ʻana o kou umauma a i ʻole ka abs), e hoʻomaʻamaʻa i nā hoʻoikaika hanu hohonu ma ka liʻiliʻi ʻelua i ka lā no ʻelua mau minuke, ʻōlelo ʻo Duvall.

Hāʻawi i kāu papa pelvic i ka manawa e hoʻōla ai.

Ke nānā nui nei nā wahine he nui i ka lilo ʻana o ke kaupaona pēpē wikiwiki, me ka ʻike ʻole ʻole, poina iā lākou ka papahele pelvic o lākou. He kuhi hewa ia, no ka mea, ua hōʻike ʻia nā haʻawina he 58 pakeneka o nā wahine e hānau ana ma ka waha a he 43 pakeneka ma ka ʻāpana cesarean e loaʻa kekahi ʻano o ka pelvic floor dysfunction. (P.S. Pono pono nā opioids ma hope o kahi C-ʻāpana?)

He mea kūpono ia: No ka lawe ʻana i kahi mea liʻiliʻi, wehe ka pelvis. ʻOiai maikaʻi ia no ka hoʻomākaukau ʻana e hoʻokuʻu i kahi pēpē, ʻōlelo ʻo Duvall ʻaʻole maikaʻi loa no ka hoʻōki ʻana i ka leak a me ke kākoʻo ʻana i kā mākou mau mea hānau ma hope o ka hānau ʻana. No laila, inā ʻaʻole ʻoe e ʻae i ka manawa hoʻihoʻi kūpono a "lele" maoli i ka lilo ʻana o ke kaumaha ma hope o ka hāpai ʻana, hōʻike ka noiʻi ʻoi aku ka nui o ka loaʻa ʻana o nā pilikia ma ke ala.

ʻO ka hopena: Ma mua o ka lele ʻana i ka hoʻoikaika kino nui e like me ka holo a lele paha i ke kaula, pili i nā hana haʻahaʻa, e like me ka hele wāwae, no nā mahina ʻelua mua a laila hoʻohui i nā koho ʻē aʻe (e noʻonoʻo e ʻauʻau, kaʻa paikikala, yoga, a i ʻole Pilates) no mahina ʻekolu, ʻelua a ʻekolu mau manawa i kēlā me kēia pule, wahi a Duvall. "He mea maʻalahi ka hoʻokau nui ʻana i ka papahele pelvic i ka wā e huki ai ma luna o ke kaʻa, e kulou ana i ka yoga a i ʻole Pilates, a i ʻole e paʻa ana i kou hanu i loko o ka loko wai," wehewehe ʻo ia. "Kupaianaha kēlā mau mea e hoʻohui ma hope Ua hala ka manawa mua a me ka manawa o ka hōʻola pelvic. "

Mai hele ham ma cardio.

Hāʻule ka nui o nā wahine i ka pahele o ka hele ʻana i nā kinipōpō-i ka pā ma cardio e kōkua iā lākou e lilo i ka pēpē kaupaona. Akā, ʻaʻole ia he mea koʻikoʻi e like me kāu e noʻonoʻo ai: ʻO ka hoʻokomo ʻana i nā manawa he 20 mau minuke ʻekolu a ʻehā mau manawa o ka pule ma hope o kou paʻi ʻana i ka māka ʻekolu mahina he nui, wahi a Duvall. Pono ke koena o kāu manawa hoʻoikaika i ka hana hou ʻana i kou ikaika-ʻo ia hoʻi ka ikaika nui, a Duvall i ʻōlelo ai he mea nui i ka wā o ka lawe ʻana.

Mai haʻalele i ka diastasis recti.

ʻO kēia kaʻawale ʻana o nā mākala nui o ka ʻōpū, ka mea a Kauka Kelly-Jones i ʻōlelo ai "no ka ulu ʻana o ka pūpū a me ka hoʻokau ʻana i mua," ʻoi aku ka nui o nā manawa ma mua o kou noʻonoʻo nā hebedoma postpartum, a hāʻule wale kēlā helu i 32 pākēneka i ka makahiki holoʻokoʻa ma hope o ka hānau ʻana. A ʻaʻole ia he mea nui inā loaʻa iā ʻoe ka abs o ke kila ma mua o ka pēpē. "E noʻonoʻo e pili ana i kēia ma ke ʻano he koina kumu nui ma mua o ka ikaika nui," wahi a Duvall. "Hiki ia i kekahi, a ho'ōla nā wahine a pau ma kahi ʻano ʻokoʻa."

Ma mua o kou hiki ʻana i ka hoʻōla, akā pono ʻoe e ʻike inā paha aia kahi pilikia. ʻO ka nūhou maikaʻi hiki iā ʻoe ke nānā ma ka home (ʻoiai, ʻaʻole ia he manaʻo weliweli ke nānā aku kāu kauka iā ʻoe). E hāhai i ka hōʻike ʻanuʻu ʻekolu mai Duvall ma lalo, akā e hoʻomanaʻo: ʻO kahi kī mālie a akahai ke kī. Inā loaʻa ʻoe i ka diastasis recti, ua hōʻike ʻia kāu ʻōpena, no laila ʻaʻole e hana maikaʻi kekahi i kekahi.

1. E moe pālahalaha ma kou kua me nā kuli e kulou. E kau mālie i kou mau manamana lima i waenakonu o kou abs, ma kahi o ka ʻīniha ma luna o kou pihi ʻōpū.

2. E hāpai i kou poʻo i hoʻokahi ʻīniha mai ka honua a kaomi pono i lalo me kou mau manamana lima i kou ʻōpū. Kūleʻa paha ia, e like me kahi trampoline, a i ʻole e komo i loko o kou mau manamana lima? Inā piholo ia a ʻoi aku ka hakahaka ma mua o 2 1/2 mau manamana lima ākea, e hōʻike ana ia diastasis recti.

3. E hoʻoneʻe i kou manamana lima i ka hapalua waena o kou ribcage a me kou pihi ʻōpū, a nānā hou. Hana i ka hapalua like ma waena o kāu pelvis a me ka pihi ʻōpū. Hiki ke hana i ka diastasis recti i kēia mau helu.

Inā manaʻo ʻoe he diastasis recti paha kāu, e kamaʻilio me kāu kauka i hiki iā ia ke paipai i kahi papa hana, no ka mea hiki ke alakaʻi i ka ʻehaʻeha a me nā pilikia pili i ka papa pelvic, e like me ka incontinence. Hiki ke hoʻōla ʻia ka hapa nui o nā hihia ma o ka hoʻoikaika kino, a hiki i kāu kauka a i ʻole ka mea hoʻoponopono kino ke hāʻawi i ka ʻike hohonu e pili ana i nā hana e hōʻalo ai (e like me nā crunches) a e hana mau i kāu hana maʻamau.

E hāpai akamai.

ʻOi aku ka koʻikoʻi ma mua o ka lilo ʻana o ke kaumaha ma hope o ka hāpai ʻana o ka ikaika o kou kino ma hope o ka hāpai ʻana, no ka mea pono ʻoe e hoʻohana i kēlā kino i kēlā me kēia lā e mālama i kāu keiki hānau, wahi a Dr. Kelly-Jones. A ʻaʻole ia he hana maʻalahi. "ʻO ke ola me kahi keiki hānau hou mākou e hāpai ai i nā mea kaumaha i hope o ka hānau ʻana," wahi a Duvall. "ʻO nā noho kaʻa i kēia manawa nā hiʻohiʻona palekana kupaianaha, akā hiki iā lākou ke manaʻo e like ke kaupaona ʻana me ka elepani pēpē. Hoʻohui i kahi keiki a me kahi ʻeke diaper ma ka poʻohiwi, a ʻo kekahi makuahine hou paha ma ka CrossFit Games."

ʻO ia ke kumu a Kauka Kelly-Jones i manaʻo ai i ka pīpī ʻana i nā hana e like me ka lunges, nā squats, a me nā push-up i loko o kāu hana o kēlā me kēia lā. Kūkulu kēlā me kēia mea i ka ikaika nui, ʻo ia ke kumu o kahi e loaʻa ai kou mana āpau i kēlā me kēia manawa ke hāpai ʻana i kēia mau mea hou. A laila, i kēlā me kēia manawa āu e ʻohi ai i kahi mea, ʻōlelo ʻo Duvall e hoʻomanaʻo i ke ʻano kūpono: E kulou i kou mau kuli, e hoʻoneʻe i nā pūhaka i hope, a e pālahalaha i kou kua i lalo ke kokoke ʻoe i ka honua. Auē, a mai poina e hāhau i kou hāpai ʻana i-e kōkua ia i ka neʻe ʻana o ka neʻe.

Hana i ka manawa pāʻani.

ʻO ka loaʻa ʻana o kahi hānau hou hiki ke luhi, hiki ke maʻalahi i ka lilo ʻana o ke kaumaha ma hope o ka manaʻo o ka pēpē e like me ka nui o ka nui o ka nui. ʻO ia ke kumu a Duvall e hōʻike nei i ka multitasking. "E hui pū me kahi hui hoʻoikaika kino o nā māmā me kahi kumu hoʻomaʻamaʻa postpartum i hōʻoia ʻia e hana pono ai i nā lā pāʻani a kāu keiki, a i ʻole ke hoʻoikaika kino i ka wā naptime e hoʻohana nei i kahi papahana home, e like me nā DVD a i ʻole nā ​​kahe kahe, ke paʻakikī e haʻalele i ka hale," ʻo ia wahi a. (Ke loli nei nā hana Livestream i ka hana a ka poʻe ma ka home.)

ʻO ka mea ʻoi aku ka nui ma mua o ka multitasking, ke noi nei i ke kōkua ke pono ʻoe. "ʻAʻole loaʻa iā mākou ka hōʻailona o ka hanohano keu no ka hana wale ʻana ia mea," wahi a Duvall. No laila e noi i kāu pakanā e huli i ka nānā ʻana i ka kiddo ʻoiai ʻoe e lawe i kahi ʻūhā a puni ka palaka, a i ʻole e hoʻolālā kālā ʻana i kāu kālā e hoʻopukapuka i kahi kahu hānai pēpē i hiki iā ʻoe ke loaʻa kahi manawa "me" e hana nei i nā hana hoʻoikaika kino āu e aloha ai.

E kia i ka hoʻohui ʻana i nā meaʻai olakino i kāu papaʻai (ʻaʻole e lawe aku).

ʻAʻohe pila kilokilo e kōkua iā ʻoe e lilo i ke kaupaona pēpē, akā "ʻo ka meaʻai ka lāʻau ikaika loa a mākou e hoʻokomo ai i loko o ko mākou kino i kēlā me kēia lā," wahi a Kauka Kelly-Jones. "ʻO ka nui o ka ʻai i hoʻomākaukau ʻia me ka kemika a mākou e ʻai ai, ʻo ka maikaʻi ʻole o kā mākou meaʻai a ʻoi aku ka maikaʻi o ko mākou manaʻo."

Akā ma mua o ka nānā ʻana i ka meaʻai iā ʻoe hiki ole ʻai, ʻōlelo ʻo Duvall i ke kiʻi ʻana i kahi "ʻauwahaʻai," i hoʻopiha ʻia me kēlā me kēia pāʻina a me nā meaʻai māmā āu e koho ai i hoʻokahi lā. Kōkua ia iā ʻoe e komo i kahi noʻonoʻo o, 'He aha kaʻu e ninini ai i loko?' ma kahi o, 'He aha kaʻu e pono ai e ʻoki?' Hoʻomaopopo kēia i ka pehea e lilo ai ke kaumaha ma hope o ka hāpai ʻana e manaʻo hou ʻia he hiki ke hana, wehewehe ʻo ia. Hoʻoemi ka loli i ke koʻikoʻi, kahi e ʻoki ai i ka cortisol-a hōmona hoʻonāukiuki i hiki ai i kou kino e paʻa i ka momona o ka ʻōpū.

Inā ʻoe e hakakā nei e noʻonoʻo i ka mea e ʻai ai, ʻōlelo ʻo Duvall e nīnau iā ʻoe iho i nā nīnau e like me, "Ua lawa nā kala ma kaʻu pā?" "Ke hele nei au i nā momona momona?" a "Ua lawa anei ka protein e kōkua iaʻu e kūkulu i nā mākala?" Hiki i kēlā me kēia ke lilo i alakaʻi e kōkua iā ʻoe e hana i nā hoʻoholo olakino.

Hoʻololi i kāu helu ana i ka calorie.

Ke noi aku nā mea kūʻai aku iā Kauka Kelly-Jones pehea e lilo ai ka momona o ka pēpē, ʻo ka mea mua āna i haʻi aku ai iā lākou e kāpae i ka nui o ka helu calorie. "ʻAʻole au i manaʻo he mea nui ka helu ʻana i nā calorie e like me ka helu ʻana i nā macronutrients, ʻo ia kāu mau carbs, nā protein, a me nā momona," i ʻōlelo ʻo ia. No ke aha mai? Pono ʻoe i wahie kūpono e hānai a mālama ai i kāu pēpē, a i kekahi manawa ʻoi aku ka nui o ka helu calorie. (Pono mau i kahi kulekele laulā? Kākoʻo ka USDA i nā makuahine hou ʻaʻole e lū ma lalo o 1,800 calories i kēlā me kēia lā.)

No ka loaʻa ʻana o kahi kiʻi poepoe maikaʻi o ka mea āu e ʻai nei, ua ʻōlelo ʻo Kauka Kelly-Jones e ʻimi i kāu mau meaʻai a me nā meaʻai māmā me kahi polokalamu manuahi e like me MyFitnessPal. E ʻimi no kahi 30 pākēneka momona momona, 30 pakeneka protein, a 40 pākēneka carbs i kēlā me kēia pāʻina inā ʻo ka lilo o ke kaumaha o ka postpartum kāu pahuhopu nui, i ʻōlelo ʻo ia.

Ua ʻōlelo pū ʻo Kauka Kelly-Jones hiki i ka hānai ʻana i ka hānai ke lilo i mea pāʻani nui i kāu hoʻolālā hōʻemi kaumaha ma hope o ka hāpai ʻana, inā makemake ʻoe a hiki ke hana pēlā. "Kuhi ke kahu hānai ʻana ma kahi o 500 mau calora keu i kēlā me kēia lā, e pili ana i ka mea āu e kuni ai i ka hele wāwae i hoʻokahi hola," wahi a Kauka Kelly-Jones. "Hoʻohui kēlā i hoʻokahi a i ʻelua mau paona o ka pule."

Mai poina ka mālama iā ʻoe iho.

Aia ma kahi o kahi biliona mau ʻōlelo aʻoaʻo no ka lilo ʻana o ke kaupaona pēpē me ka wikiwiki, akā ʻōlelo ʻo Duvall ʻo ka mālama iā ʻoe iho ka mea nui loa e hiki ai iā ʻoe a me kou ʻohana. "Maopopo iaʻu he mea lapuwale ia, akā ke hoʻāʻo nei ʻoe e hoʻoholo inā paha e waiho ka lole holoi i ka ʻie a hiki i ka lā ʻapōpō a i ʻole inā e loaʻa kahi hoʻomaʻamaʻa i loko, e hoʻoholo i ka mea nui o ka mālama pilikino." "Hiki ke kali ka holoi lole, akā ʻaʻole pono i kou olakino, olakino, a me kou hauʻoli."

Nānā no