150 Murdoch 7_7_10Midwifery Services Manager at St John of God Murdoch Hospital Sue Bradshaw says it is important for new mothers to eat healthy and nutritious foods and get the right amount of exercise.

“Eat a variety of food – fruit and healthy snacks are better than sugary, processed food,” says Ms Bradshaw. “It’s best to avoid alcohol and limit the amount of caffeine to two cups per day.”

There is no need to avoid foods such as nuts, chocolate or cabbage to prevent allergies or wind in the baby.

Exercise is very important but it doesn’t necessarily mean going to the gym.

“Wait until after your six week check before you do anything too strenuous,” says Ms Bradshaw.

“Walking is good for you and your baby; the fresh air and distractions are beneficial and the muscles that were stretched in pregnancy can be revitalised.”

Start slowly and make it part of your daily routine.

Pelvic floor exercises are also important to restore tone to the pelvic muscles. By strengthening your pelvic floor, you can avoid urine leaking when you cough, sneeze or laugh.

Don’t forget to look after your back and if back and neck pain persists, see a physiotherapist.

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