美國人怎麽“坐月子”？
• 從在醫院開始，就讓你多休息。如果你不希望電話或來訪者的幹擾，隻要你一說明，電話就會在某一時段打不進來，來訪者將被擋在門外。回家後也鼓勵你多休息， 將窗簾掛上，拔掉電話，小寶寶睡時你也睡，摟著小寶寶甜甜地睡上一覺，保持精力充沛。（Remain in your bathrobe or lounge wear for the first week at home and rest whenever possible. New babies tend to be more awake at night than during the day for the first three weeks, so be prepared to rest when your baby sleeps. ）
• 找人幫忙：讓家人或兄弟姐妹幫助買菜做飯清潔衛生等工作。讓朋友或鄰居幫助帶寵物去散步，或帶上大一點的孩子去公園等。（Let family members or others help with household chores, such as, laundry, cooking, shopping, cleaning, etc. When friends offer to help, let them! ）
• 讓配偶請二周的假或同時雇小時工幫忙。（If possible, arrange to have your partner take one to two weeks off after the baby arrives. If possible, hire outside help for a few hours during the first weeks, even if your partner will be off work and helping. You will both need some time to adjust and be with the baby. ）
• 盡量簡化生活。用紙盤紙碗，叫外賣等。（Make life as simple as possible by using paper plates, take-out food and delivery services. Take it easy! ）
• 注意飲食搭配。（Review your diet to be sure you have enough protein, calcium and iron in your diet. For more information on calcium and iron, ask your health care provider about calcium and iron supplements.）
• 注重產後鍛練。醫生或理療師（Physical Therapist）會指導剖腹產婦如何用特殊的姿勢彎腰、下蹲和提重物，減少對肌肉韌帶的損害及自然分娩的產婦要盡快地做凱格爾運動(Kegel exercises)，加快恢複，防止子宮下垂和以後的尿失禁。
• 不管是母乳還是用奶粉喂養，都有Support Group或Lactation Consultant或Lactation Hotline or Program交流和指導新媽媽如何處理乳頭紅腫、乳腺發炎和漲奶等常見問題及答疑，讓新媽媽們更好地照顧自己和新生兒。
• 最後看兩個出院指導（discharge instructions）。它們也強調休息和讓身體恢複的重要，不是毫無禁忌的。
1. 自然分娩後何時恢複日常活動?
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Baths |
Two weeks — this allows time for healing to occur, although sitz baths are OK immediately after delivery. |
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Showers |
Immediately |
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Lifting |
One week, give yourself permission to rest and recuperate from the “work effort” of labor. Do not try to do too much too soon. |
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Walking |
Immediately |
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Climbing stairs |
Immediately |
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Sexual intercourse |
After six-week postpartum visit/instructions. Remember, you can become pregnant even if you are breastfeeding. We recommend that you wait until after you see your obstetric care provider. |
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Home activities |
Give yourself permission to rest and recuperate. Wait two weeks before you resume strenuous cleaning activities. |
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Driving/travel (local) |
Immediately, if you can walk without discomfort and are not dizzy or bleeding excessively, the short drives will do no harm. On the other hand, having a friend or relative drive you around may be preferable. |
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Driving/travel |
After six-week postpartum visit/instructions. |
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Back to Work |
After six-week postpartum visit/instructions. |
2. 剖腹產後何時恢複日常活動?
|
Baths |
Two weeks — this allows time for healing to occur. |
|
Showers |
Immediately, but allow water to run gently over your incision, not hit it directly. |
|
Lifting |
After postpartum visit/instructions — although your abdomen looks well healed, your inner tissues and muscles require at least six to eight weeks to resume their usual strength. Do not risk injuring these healing structures by exerting yourself. |
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Walking (short distance) |
Immediately, but pace yourself and do not allow yourself to become fatigued or overly tired. |
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Climbing Stairs |
One week, except when obviously necessary. |
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Sexual Intercourse |
After six-week postpartum visit/instructions. Remember, you can become pregnant even if you are breastfeeding. We recommend that you wait until after you see your obstetric care provider. |
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Home Activities |
Give yourself permission to NOT do housework — four weeks at least! |
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Driving (local) (短途開車) |
Three weeks — you must be able to apply the brakes without experiencing ANY hesitation due to abdominal pain or pain from your incision. Practice this in the car before actually going out for a drive. You must be able to react rapidly to any automobile emergency. Do not take any chances. Let someone else drive. |
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Driving (long distance) |
After six-week postpartum visit/instructions. |
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Travel (local) |
Two weeks, let others come to you. |
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Travel (long distance) |
After six-week postpartum visit/instructions. |
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Back to Work |
After six-week postpartum visit/instructions. |
