The postpartum period is a crucial and sensitive stage in a woman’s life, marking the transition from pregnancy to motherhood, often for the first time. During this period, mothers need to focus on their physical health, mental well-being, and caring for their newborn. Women over 30 face additional challenges, as fertility gradually decreases, making self-care and proper guidance especially important.
Dr. Mona Abdelwahab, a consultant in obstetrics and gynecology, highlighted important advice for postpartum women over 30, particularly regarding nutritional supplements, including vitamin D and others.
Definition of the Postpartum Period
The uterus requires 6 to 8 weeks to return to its normal size after childbirth. During this time, the uterus continues to shed remaining pregnancy tissue, and postpartum bleeding gradually decreases. This period, called the postpartum period, requires special care, including:
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Avoiding heavy lifting to prevent uterine prolapse
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Maintaining a positive mental state
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Practicing good personal hygiene
A smooth postpartum recovery can be achieved with simple measures, including successful breastfeeding, which helps the uterus return to its normal size faster.
3 Essential Nutritional Supplements for Postpartum Women Over 30
1. Iron
Iron supplementation should start during the eighth month of pregnancy and continue postpartum. High iron levels prepare the body for delivery and postpartum blood loss. Iron is also essential for the baby’s developing circulatory system.
Low iron levels after childbirth, especially in women over 30, can cause anemia, fatigue, irritability, and anxiety. Iron can be obtained from supplements and natural sources such as red meat, poultry, shellfish, egg yolks, beans, and dark leafy vegetables.
2. Calcium
Calcium intake is crucial after age 30, especially during postpartum and breastfeeding, as calcium levels naturally decline with age. Recommended daily intake is about 1,000 mg, preferably from low-fat dairy products. Calcium supports both the mother’s bone health and the nutritional needs of breast milk.
3. Vitamin D
Vitamin D is primarily obtained through daily sun exposure. Postpartum mothers, especially those caring for a newborn, may find it hard to get enough sunlight. Walking for 30 minutes in the sun or exposing arms and back on a balcony can help.
Other sources of vitamin D can be used under medical guidance, as excessive intake may harm the heart, kidneys, and blood vessels. Vitamin D supports:
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Cell growth and reproductive health
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Brain and nervous system function
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Immune system efficiency
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Calcium absorption
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Reducing postpartum depression symptoms
General Postpartum Tips, Especially After Age 30
Breastfeeding
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Drink plenty of water to stay hydrated, reduce fatigue, and support milk production.
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Maintain a balanced diet rich in protein, such as meat, fish, poultry, and eggs, to regain strength and prevent weight gain.
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Include iron-rich foods to prevent anemia caused by blood loss during delivery.
Sleep and Rest
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Aim for at least 8 hours of sleep nightly to support cellular repair and mental well-being.
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Include daytime naps aligned with the baby’s schedule.
Physical Activity
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Engage in light daily exercise, such as walking, for at least 15 minutes initially, gradually increasing duration.
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Avoid carrying the baby while walking at first to reduce the risk of blood clots in the legs.
Medical Follow-Up
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Continue regular check-ups with your obstetrician even after delivery.
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Monitor reproductive health, menstrual cycle, and discuss suitable contraceptive methods.
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