Recovering from a C-section

Having a baby is a precious gift but it’s also tough both physically and emotionally. Going through pregnancy then birth leaves us depleted in many different nutrients then we add a baby to the mix and become depleted in sleep as well. Whether planned or emergency, a C section takes a particularly big toll on the body. Here are my top tips to give you the best chance of healing:-

Replenish your iron levels

You’ve just built a tiny human!! Your iron levels are likely to be low anyway but in a C section, you probably lost quite a lot of extra blood. Your body needs some extra iron to restore lost iron. 

Iron rich foods will also help you a lot – red meat, dark green leafy veg and beans (just eat them away from calcium sources like milk and cheese and ideally, with a source of vitamin C like citrus fruit, dark green vegetables). This helps the iron’s absorption.

Be aware that some commonly prescribed iron supplements can be constipating so add further to your discomfort. Something like liquid Floradix (15mg of iron) is much more gentle on the gut and safe in breastfeeding. If you’re feeling really wiped out for months after birth, it’s worth having your iron levels checked in case you need a higher level of iron supplementation. 

Make sure you eat enough

There is an unfortunate pressure for women to ‘get back to normal’ after birth but this is not the time to worry about calories. Have regular healthy snacks and fluids and make sure your meals are nutrient dense.  You need around an extra 500 calories a day to fuel your milk production (if you’re breastfeeding). Ask family and friends who visit to bring you a nice home made casserole or soup instead of flowers - https://www.katherinehorstmann.com/tips-recipes/slow-cooker-beef-casserole.

Eat enough good fats

Having enough omega 3 good fats will help your body fight inflammation (which there is a lot of after surgery). Include things like olive oil, nuts, avocado and seeds in your diet and eat oily fish like salmon, mackerel, anchovies, sardines or herring twice a week. If you don’t like oily fish, take a good omega 3 supplement. My preferred fish oil for high quality and strength is Bare Biology ‘Mum and bumps’ product which is safe in breastfeeding (enter KATHERINE10 at checkout for 10% discount). 

Get your protein, zinc, vitamins A, C, E

Vitamins A, C (i.e. kiwi, dark green leafy veg), E and zinc are all very important to help your tissue repair and the healing process. They will also support your immunity and help dampen the inflammation.

Protein is also very important is it contains amino acids which are the building blocks to help with your healing (think hummus, nut butters, lean meats like turkey / chicken).

Getting your bowels moving

In response to the stress of major abdominal surgery, the normal waves of movement (peristalsis) that push food from stomach to the ‘other end’ grind to a halt.

On average, it takes 2-3 days after surgery to get things moving again and when you do, it may be uncomfortable. If you have had a long stay in hospital before, you may have eaten lots of unfamiliar (and shall we say), less nourishing foods. 

-       Up your hydration! 2 to 3 litres of fluids daily made up mainly of water. 

-       Lots of fibre - (think lots of fruits and veggies or whole grains, chia seeds and oats).

Finally, a magnesium glycinate supplement is helpful for constipation because it attracts water into the intestines and relaxing the muscles of your gut and reducing any straining. 

A registered Nutritionist or health professional can give you more advice on diet and supplementation that is tailored to you and your own individual needs, including taking account of any medications you might be on. If you’d like me to support you, please feel free to book a free introductory call - www.katherinehorstmann.com/contact-me.